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200 Vegetables Highest in Zinc

Ranked by a serving size.

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11mg Zinc = 100% DV
  1. Stirfried Soybean Sprouts
    2.1mg (19% DV) in 100 grams
  2. Cooked Shiitake Mushrooms
    1.9mg (18% DV) in 1 cup pieces
  3. Cooked Green Peas
    1.9mg (17% DV) in 1 cup
  4. Green Peas (Cooked)
    1.9mg (17% DV) in 1 cup
  5. Peas
    1.8mg (16% DV) in 1 cup
  6. Palm Hearts (Canned)
    1.7mg (15% DV) in 1 cup
  7. Bamboo Shoots
    1.7mg (15% DV) in 1 cup (1/2 Inch slices)
  8. Cooked Lentil Sprouts
    1.6mg (15% DV) in 100 grams
  9. Canned Lima Beans
    1.6mg (14% DV) in 1 cup
  10. Citronella (Lemon Grass)
    1.5mg (14% DV) in 1 cup
  11. Cooked Spinach
    1.4mg (12% DV) in 1 cup
  12. Cooked White Button Mushrooms
    1.4mg (12% DV) in 1 cup pieces
  13. Cooked Lima Beans
    1.3mg (12% DV) in 1 cup
  14. Morel Mushrooms
    1.3mg (12% DV) in 1 cup
  15. Pea Sprouts
    1.3mg (11% DV) in 1 cup
  16. Canned Straw Mushrooms
    1.2mg (11% DV) in 1 cup
  17. Succotash
    1.2mg (11% DV) in 1 cup
  18. Lentil Sprouts
    1.2mg (11% DV) in 1 cup
  19. Canned Mushrooms
    1.1mg (10% DV) in 1 cup
  20. Asparagus (Cooked)
    1.1mg (10% DV) in 1 cup
  21. Cooked Escarole
    1mg (9% DV) in 1 cup
  22. Cooked Soybean Sprouts
    1mg (9% DV) in 1 cup
  23. Canned Asparagus
    1mg (9% DV) in 1 cup
  24. Cremini Mushrooms
    1mg (9% DV) in 1 cup whole
  25. Raw Crimini Mushrooms (Exposed To Sunlight Or UV)
    1mg (9% DV) in 1 cup whole
  26. Bitter Melon (Cooked)
    1mg (9% DV) in 1 cup (1/2 Inch pieces)
  27. Canned Tomato Puree
    0.9mg (8% DV) in 1 cup
  28. Bamboo Shoots (Canned)
    0.9mg (8% DV) in 1 cup (1/8 Inch slices)
  29. Fiddlehead Ferns
    0.8mg (8% DV) in 100 grams
  30. Soybean Sprouts
    0.8mg (7% DV) in 1 cup
  31. Portobellos (Exposed To Sunlight Or Uv)
    0.8mg (7% DV) in 1 cup sliced
  32. Parsnips
    0.8mg (7% DV) in 1 cup slices
  33. Cooked Podded Peas
    0.8mg (7% DV) in 1 cup
  34. Arrowroot
    0.8mg (7% DV) in 1 cup, sliced
  35. Bitter Melon
    0.7mg (7% DV) in 1 cup (1/2 Inch pieces)
  36. Kidney Bean Sprouts
    0.7mg (7% DV) in 1 cup
  37. Hash Browns
    0.7mg (7% DV) in 1 cup
  38. Asparagus
    0.7mg (7% DV) in 1 cup
  39. Cooked Beet Greens
    0.7mg (7% DV) in 1 cup (1 Inch pieces)
  40. Broccoli (Cooked)
    0.7mg (6% DV) in 1 cup chopped
  41. Cooked Summer Squash
    0.7mg (6% DV) in 1 cup, sliced
  42. Cassava
    0.7mg (6% DV) in 1 cup
  43. Baked Red Potatoes
    0.7mg (6% DV) in 1 potato medium (2-1/4 Inch to 3-1/4 Inch dia.)
  44. Cooked Okra
    0.7mg (6% DV) in 1 cup slices
  45. Jute Potherb (Molokhiya) (Cooked)
    0.7mg (6% DV) in 1 cup
  46. Yautia
    0.7mg (6% DV) in 1 cup, sliced
  47. Yellow Corn Sweet
    0.7mg (6% DV) in 1 cup
  48. Oyster Mushrooms
    0.7mg (6% DV) in 1 cup sliced
  49. Boiled Sweet Potatoes
    0.7mg (6% DV) in 1 cup, mashed
  50. Jew's Ear
    0.7mg (6% DV) in 1 cup slices
  51. Parsley
    0.6mg (6% DV) in 1 cup chopped
  52. Artichokes (Globe Or French)
    0.6mg (6% DV) in 1 artichoke, medium
  53. Baked Potatoes (With Skin)
    0.6mg (6% DV) in 1 potato medium
  54. White Button Mushrooms (Stir-fried)
    0.6mg (6% DV) in 1 cup sliced
  55. Cooked Artichokes (Globe Or French)
    0.6mg (6% DV) in 1 cup
  56. Cooked Beets
    0.6mg (5% DV) in 1 cup
  57. Cooked Zucchini
    0.6mg (5% DV) in 1 cup, sliced
  58. Cooked Snow Peas
    0.6mg (5% DV) in 1 cup
  59. Pickled Beets
    0.6mg (5% DV) in 1 cup slices
  60. Okra
    0.6mg (5% DV) in 1 cup
  61. Cooked Swiss Chard
    0.6mg (5% DV) in 1 cup, chopped
  62. Cooked Scallop Squash
    0.6mg (5% DV) in 1 cup, mashed
  63. Cooked Green Cauliflower
    0.6mg (5% DV) in 1/5 head
  64. Bamboo Shoots (Cooked)
    0.6mg (5% DV) in 1 cup (1/2 Inch slices)
  65. Cooked Pumpkin
    0.6mg (5% DV) in 1 cup, mashed
  66. Cooked New Zealand Spinach
    0.6mg (5% DV) in 1 cup, chopped
  67. Cooked Yellow Sweet Corn
    0.6mg (5% DV) in 1 ear small (5-1/2 Inch to 6-1/2 Inch long)
  68. Mashed Sweet Potatoes
    0.5mg (5% DV) in 1 cup
  69. Maitake Mushrooms
    0.5mg (5% DV) in 1 cup diced
  70. Brussels Sprouts (Cooked)
    0.5mg (5% DV) in 1 cup
  71. Celeriac
    0.5mg (5% DV) in 1 cup
  72. Cooked Kohlrabi
    0.5mg (5% DV) in 1 cup slices
  73. Cooked Chayote
    0.5mg (5% DV) in 1 cup (1 Inch pieces)
  74. Cooked Sweet White Corn
    0.5mg (4% DV) in 1 ear, small (5-1/2 Inch to 6-1/2 Inch long)
  75. Beets (Raw)
    0.5mg (4% DV) in 1 cup
  76. Cooked Burdock Root
    0.5mg (4% DV) in 1 cup (1 Inch pieces)
  77. Cooked Hawaiin Mountain Yam
    0.5mg (4% DV) in 1 cup, cubes
  78. Cooked Broccoli Raab
    0.5mg (4% DV) in 1 NLEA serving
  79. Portabella Mushrooms
    0.5mg (4% DV) in 1 cup diced
  80. Raw Portabellas (Exposed to Sunlight or UV)
    0.5mg (4% DV) in 1 cup diced
  81. Baked Potato (No Skin)
    0.5mg (4% DV) in 1 potato (2-1/3 Inch x 4-3/4 Inch)
  82. Cooked Okra (Previously Frozen)
    0.5mg (4% DV) in 1/2 cup slices
  83. Cooked Winter Squash
    0.5mg (4% DV) in 1 cup, cubes
  84. Cooked Yellow Snap Beans
    0.5mg (4% DV) in 1 cup
  85. Cooked Onions
    0.4mg (4% DV) in 1 cup
  86. Cooked Collards
    0.4mg (4% DV) in 1 cup, chopped
  87. Vinespinach
    0.4mg (4% DV) in 100 grams
  88. Mung Bean Sprouts
    0.4mg (4% DV) in 1 cup
  89. Canned Pumpkin
    0.4mg (4% DV) in 1 cup
  90. Canned Tomato Paste
    0.4mg (4% DV) in 1/4 cup
  91. Green Cauliflower
    0.4mg (4% DV) in 1 cup
  92. Chinese Broccoli
    0.4mg (4% DV) in 100 grams
  93. Boiled Potatoes
    0.4mg (4% DV) in 1 potato (2-1/2 Inch dia, sphere)
  94. Sweet Potatoes
    0.4mg (4% DV) in 1 cup, cubes
  95. Zucchini
    0.4mg (4% DV) in 1 cup, chopped
  96. Cooked Cookneck Summer Squash
    0.4mg (4% DV) in 1 cup, sliced
  97. Endive
    0.4mg (4% DV) in 1 cup
  98. Yellow Tomatoes
    0.4mg (4% DV) in 1 cup, chopped
  99. Chantarelle Mushrooms
    0.4mg (3% DV) in 1 cup
  100. Scallop Squash
    0.4mg (3% DV) in 1 cup slices
  101. Sun-dried Hot Chile Peppers
    0.4mg (3% DV) in 1 cup
  102. Cooked Red Cabbage
    0.4mg (3% DV) in 1 cup
  103. Broccoli
    0.4mg (3% DV) in 1 cup chopped
  104. Brussels Sprouts (Raw)
    0.4mg (3% DV) in 1 cup
  105. Kanpyo
    0.4mg (3% DV) in 1 strip
  106. Crookneck Summer Squash
    0.4mg (3% DV) in 1 cup sliced
  107. Cooked Sweet Potatoes
    0.4mg (3% DV) in 1 medium (2 Inch dia, 5 Inch long, raw)
  108. White Button Mushrooms
    0.4mg (3% DV) in 1 cup, pieces or slices
  109. Raw White Button Mushrooms (Exposed To Sunlight Or UV)
    0.4mg (3% DV) in 1 cup pieces or slices
  110. Chrysanthemum Leaves
    0.4mg (3% DV) in 1 cup, chopped
  111. Cooked Taro
    0.4mg (3% DV) in 1 cup, sliced
  112. Turnips
    0.4mg (3% DV) in 1 cup, cubes
  113. Baked Russet Potatoes
    0.4mg (3% DV) in 100 grams
  114. Baked Potatoes
    0.4mg (3% DV) in 100 grams
  115. Canned Mung Bean Sprouts
    0.4mg (3% DV) in 1 cup
  116. Baked Acorn Squash
    0.3mg (3% DV) in 1 cup, cubes
  117. Cooked Chinese Broccoli
    0.3mg (3% DV) in 1 cup
  118. Rutabagas (Neeps, Swedes)
    0.3mg (3% DV) in 1 cup, cubes
  119. Cooked Tomatoes
    0.3mg (3% DV) in 1 cup
  120. Cooked Savoy Cabbage
    0.3mg (3% DV) in 1 cup, shredded
  121. Kimchi
    0.3mg (3% DV) in 1 cup
  122. Dried Fungi Cloud Ears
    0.3mg (3% DV) in 5 pieces
  123. Sweet White Corn
    0.3mg (3% DV) in 1 ear, small (5-1/2 Inch to 6-1/2 Inch long)
  124. Summer Squash
    0.3mg (3% DV) in 1 cup, sliced
  125. Radishes
    0.3mg (3% DV) in 1 cup slices
  126. Cooked Green Beans (Previously Frozen)
    0.3mg (3% DV) in 1 cup
  127. Lotus Root
    0.3mg (3% DV) in 10 slices (2-1/2 Inch dia)
  128. Sweet Yellow Peppers
    0.3mg (3% DV) in 1 pepper, large (3-3/4 Inch long, 3 Inch dia)
  129. Cooked Green Snap Beans
    0.3mg (3% DV) in 1 cup
  130. Cooked Nopales
    0.3mg (3% DV) in 1 cup
  131. Cooked Carrots
    0.3mg (3% DV) in 1 cup slices
  132. Cooked Kale
    0.3mg (3% DV) in 1 cup, chopped
  133. Cooked Scotch Kale
    0.3mg (3% DV) in 1 cup, chopped
  134. Cooked Celeriac
    0.3mg (3% DV) in 1 cup pieces
  135. Cooked Spaghetti Squash
    0.3mg (3% DV) in 1 cup
  136. Banana Peppers
    0.3mg (3% DV) in 1 cup
  137. Broccoli Raab (Rapini)
    0.3mg (3% DV) in 1 cup chopped
  138. Cooked Mustard Greens
    0.3mg (3% DV) in 1 cup, chopped
  139. Cooked Hubbard Squash
    0.3mg (3% DV) in 1 cup, cubes
  140. Alfalfa Sprouts
    0.3mg (3% DV) in 1 cup
  141. Cooked Cabbage
    0.3mg (3% DV) in 1 cup
  142. Sweet Red Bell Peppers
    0.3mg (3% DV) in 1 medium (approx 2-3/4 Inch long, 2-1/2 dia.)
  143. Cooked Dandelion Greens
    0.3mg (3% DV) in 1 cup, chopped
  144. Pak-choi (Bok Choy) (Cooked)
    0.3mg (3% DV) in 1 cup, shredded
  145. Cauliflower
    0.3mg (3% DV) in 1 cup chopped (1/2 Inch pieces)
  146. Dried Shiitake Mushrooms
    0.3mg (3% DV) in 1 mushroom
  147. French Fries
    0.3mg (3% DV) in 10 strip
  148. Laver Seaweed
    0.3mg (2% DV) in 10 sheets
  149. Serrano Peppers
    0.3mg (2% DV) in 1 cup, chopped
  150. Onions
    0.3mg (2% DV) in 1 cup, chopped
  151. Cooked Yam
    0.3mg (2% DV) in 1 cup, cubes
  152. Sauerkraut
    0.3mg (2% DV) in 1 cup
  153. Cooked Acorn Squash
    0.3mg (2% DV) in 1 cup, mashed
  154. Cooked Butternut Squash
    0.3mg (2% DV) in 1 cup, cubes
  155. Mustard Spinach
    0.3mg (2% DV) in 1 cup, chopped
  156. Tomatoes
    0.3mg (2% DV) in 1 cup cherry tomatoes
  157. Scotch Kale
    0.2mg (2% DV) in 1 cup, chopped
  158. Radicchio
    0.2mg (2% DV) in 1 cup, shredded
  159. Winter Squash
    0.2mg (2% DV) in 1 cup, cubes
  160. Dried Ancho Peppers
    0.2mg (2% DV) in 1 pepper
  161. Green Snap Beans (Raw)
    0.2mg (2% DV) in 1 cup 1/2 Inch pieces
  162. Yellow Snap Beans
    0.2mg (2% DV) in 1 cup 1/2 Inch pieces
  163. Taro
    0.2mg (2% DV) in 1 cup, sliced
  164. Dandelion Greens
    0.2mg (2% DV) in 1 cup, chopped
  165. Nopales
    0.2mg (2% DV) in 1 cup, sliced
  166. New Zealand Spinach
    0.2mg (2% DV) in 1 cup, chopped
  167. Radish Sprouts
    0.2mg (2% DV) in 1 cup
  168. Cooked Cauliflower
    0.2mg (2% DV) in 1 cup
  169. Cooked Celery
    0.2mg (2% DV) in 1 cup, diced
  170. Butternut Squash
    0.2mg (2% DV) in 1 cup, cubes
  171. Cucumber
    0.2mg (2% DV) in 1 cup
  172. Cooked Rutabagas (Neeps, Swedes)
    0.2mg (2% DV) in 1 cup, cubes
  173. Cooked Garden Cress
    0.2mg (2% DV) in 1 cup
  174. Cooked Parsnips
    0.2mg (2% DV) in 1/2 cup slices
  175. Onion Rings
    0.2mg (2% DV) in 1 cup
  176. Cooked Turnip Greens
    0.2mg (2% DV) in 1 cup, chopped
  177. Cooked Chrysanthemum
    0.2mg (2% DV) in 1 cup (1 Inch pieces)
  178. Spirulina
    0.2mg (2% DV) in 100 grams
  179. Chicory Roots
    0.2mg (2% DV) in 1 root
  180. Cooked Lotus Root
    0.2mg (2% DV) in 1/2 cup
  181. Cooked Mustard Spinach
    0.2mg (2% DV) in 1 cup, chopped
  182. Red Cabbage
    0.2mg (2% DV) in 1 cup, chopped
  183. Shiitake Mushrooms
    0.2mg (2% DV) in 1 piece whole
  184. Cooked Purslane
    0.2mg (2% DV) in 1 cup
  185. Irishmoss Seaweed
    0.2mg (2% DV) in 2 tbsp (1/8 cup)
  186. Green Bell Peppers
    0.2mg (2% DV) in 1 cup, chopped
  187. Sweet Onions
    0.2mg (2% DV) in 1 NLEA serving
  188. Spaghetti Squash
    0.2mg (2% DV) in 1 cup, cubes
  189. Cooked Oriental Radishes
    0.2mg (2% DV) in 1 cup, sliced
  190. Savoy Cabbage
    0.2mg (2% DV) in 1 cup, shredded
  191. Cooked Turnips
    0.2mg (2% DV) in 1 cup, cubes
  192. Acorn Squash
    0.2mg (2% DV) in 1 cup, cubes
  193. Stewed Tomatoes
    0.2mg (2% DV) in 1 cup
  194. Chrysanthemum
    0.2mg (2% DV) in 1 cup (1 Inch pieces)
  195. Oriental Radishes
    0.2mg (2% DV) in 1 cup slices
  196. Fennel
    0.2mg (2% DV) in 1 cup, sliced
  197. Carrots
    0.2mg (2% DV) in 1 large (7-1/4 Inch to 8-/1/2 Inch long)
  198. Snow Peas
    0.2mg (2% DV) in 1 cup, whole
  199. Cooked Green Bell Peppers
    0.2mg (1% DV) in 1 cup, chopped or strips
  200. Cooked Red Bell Peppers
    0.2mg (1% DV) in 1 cup, strips

Data Source: USDA National Nutrient Database for Standard Reference, Release 28.