Many types of mushrooms contain some amount of the mineral, but the shiitake variety is on the higher end. Sitemap | Winged bean leaves, raw 1.28mg (9%RDA) 16. 3. List of Vegetables highest in Zinc ; Agave, dried; Beans, hyacinth, raw; Mushroom, shiitake, dried ; … /* 468x15, created 10/14/10 */ Magnesium and zinc are minerals essential for human health. One half cup of cooked, diced mushrooms will provide 1 milligram of zinc. Where the amount of zinc ranges from 3.73 mg to 0.61 mg per 100g. Disclaimer: The information provided by Diet & Fitness Today is for general information and should not be used during any medical emergency or for the diagnosis or treatment of any medical condition. The food with the highest zinc content per typical serving is Endive, raw which contains 4.05 mg in 1 head (or 513 g). Food Data Central, 12% DV zinc per cup of white button mushrooms. 10. 200 Vegetables Highest in Zinc, Zn. The total recommended daily allowance or RDA for zinc is 15 mg. For the 100g serving of Palm hearts, raw, which contains 3.73 mg of zinc, the corresponding RDA zinc percentage is 25 %, which is the highest item from the list of vegetables high in zinc. Top 10 Vegetables High in Zinc. The number of food items which are cooked are 40 items. Meat and seafood is high in zinc, but you don’t have to be a carnivore to get enough of it. Zinc is a nutriment that can be found in vegetables. RELATED: Top 10 Foods Highest in Zinc. All Rights Reserved. Top 10 Vegetables High in Zinc Zinc helps in the production of about 100 types of enzymes in our body. Share on Facebook. Beef is one of the most zinc-rich foods. The list below gives the total zinc content in the top 100 items from the general description 'vegetables' each of which show the zinc amount as well as Calories, Protein, Fat and Carbohydrate. Avocados, spinach, broccoli, mushrooms, corn, and green peas make a delicious meal. High zinc recipes × Info With our food browser, you can sort thousands of different foods and recipes by zinc, or by dozens of other nutrients. These all contain around 1–2 mg of zinc per serving. Winged bean tuber, raw 1.39mg (9%RDA) 13. Below is a list of high zinc vegetables ranked by common serving size, for more see the list of high zinc foods for vegans and vegetarians, high zinc fruits, and the nutrient ranking of 200 vegetables high in zinc. One cup of cooked asparagus has 1.08 milligrams of zinc. Ranked by a Common Serving Size 11mg Zinc, Zn = 100% DV. The nutritional content and facts for 100g, which includes Calories, Protein, Fat and Carbohydrate is shown in the bar chart below as percentages of the recommended daily allowance along with the zinc content in Palm hearts, raw from the list of vegetables. Lemon grass (citronella), raw 2.23mg (15%RDA) 4. The highest amount of zinc from the 40 cooked items is in Soybeans, mature seeds, sprouted, cooked, stir-fried, with salt where the amount is 2.1 mg per 100g. Agricultural Research Service In a more realistic tablespoon serving, cocoa provides 3% of the daily value for zinc . FREE DOWNLOAD: 9 Super High-Protein Vegan Recipes. Palm hearts, raw 3.73mg (25%RDA) 2. leahitsines View Profile. 2. Peas, green, raw 1.24mg (8%RDA) 17. These zinc-rich foods can provide natural sources of zinc, one of our most important essential minerals. Consume regularly agave, beans or even mushroom to reach the recommended daily dose. Mushrooms, morel, raw 2.03mg (14%RDA) 7. If you take zinc … and articles to help you organize and understand the foods you eat. MyFoodData provides nutrition data tools Cocoa is also quite high in zinc, and it offers 62% of the daily value per 100 grams. It acts as an antioxidant and neutralizes the effects of free radicals, reducing risk of cancer. The percentage of the recommended daily value for this serving is 27 %. To learn more about the health benefits of food, visit: http://www.benefitsoffood.blogspot.com Here are 5 vegetables high in zinc. Yet when picked before maturity, fresh cowpeas -- such as black-eyed peas -- have the most zinc of any vegetable commonly eaten in America. Lentils, sprouted, raw 1.51mg (10%RDA) 12. Contact Foods with zinc are critical components of a healthy body and mind. For this 100g serving for Palm hearts, raw, which is the top of the vegetables list for zinc content in your diet, the amount of Calories is 115 kcal (6% RDA), the amount of Protein is 2.7 g (5% RDA), the amount of Fat is 0.2 g and the amount of Carbohydrate is 25.61 g (20% RDA). A more comprehensive list for the top items can be found at the bottom of the page along with different servings. High Zinc Foods for Vegans and Vegetarians, U.S. Other vegetable sources very high in zinc include balsam pear, taro shoots, bamboo shoots, amaranth leaves, palm hearts and okra. Soybeans, mature seeds, sprouted, raw 1.17mg (8%RDA). Comments. Africans regularly cook cowpea leaves, which may offer greater promise as a vegetarian source of zinc. Beta-carotene gives yellow and orange fruit and vegetables their colour. Taking high doses of zinc reduces the amount of copper the body can absorb. Or take a walk on the wild side and … Among the leafy green vegetables, Swiss chard is a good source of zinc, providing about 0.2 mg in a cup serving. Animal foods are the best sources of zinc compared to plant foods, like vegetables, because zinc bioavailability (the fraction of zinc that’s retained and used by the body) is high in foods like animal meat and seafood. Here are 12 fruits and vegetables high in zinc. Did you know that nutritious vegetables like mushrooms, spinach, broccoli, kale, and garlic contain zinc, as well as other vital vitamins and minerals? Soybeans, mature seeds, sprouted, cooked, stir-fried, with salt 2.1mg (14%RDA) 6. Other zinc sources in a person’s diet include low fat yogurt, pumpkin seeds, milk, chickpeas, instant oatmeal, almonds, and Cheddar cheese. Nutrition Facts for Cooked Shiitake Mushrooms. Zinc is second only to iron in its prominence in our body chemistry. Spinach may be one of the most zinc rich veggies. Welcome to the list of the top 100 vegetables highest in zinc content. Your question is very timely as I'm just wrapping up a blog post on the zinc : copper ratio. Our proprietary nutritional density score gives a nutritional value out of 100 based on 9 different vitamins, minerals and macro nutrients. Welcome to the list of the top 100 vegetables highest in zinc content. The total recommended daily allowance or RDA for zinc is 15 mg. The list below gives the 10 best high zinc fruits ranked by a common serving size. Other vegetables for zinc include: A cup of fresh apricot has 0.33 milligrams of zinc, while one cup of dried apricots contains almost half a milligram of zinc. Zinc-rich fruit like pomegranate, dried figs, dried apricot, and berries can liven up a meal. Magnesium plays an important role in bone health and blood pressure regulation. The top vegetable is Palm hearts, raw with the highest zinc content, which in 100g contains 3.73 mg of zinc. google_ad_slot = "9456429844"; Copyright © 2005-2020 Bodyventures. What follows next are the best foods for overall zinc content. You should be able to get all the zinc you need by eating a varied and balanced diet. Peas, green, cooked, boiled, drained, with salt 1.19mg (8%RDA) 20. Although many of us consider that we can only get clams in a coastal area, the truth is that we can buy them in any store near our homes. The top 50 food items are shown in the graph below, to give a quick and easy dietary comparison for the different items, where each item is listed at the bottom of the page with a nutritional summary. High zinc fruits include avocados, blackberries, pomegranates, raspberries, guavas, cantaloupes, apricots, peaches, kiwifruit, and blueberries. Where the amount of zinc ranges from 3.73 mg to 0.61 mg per 100g. The main reason is that the zinc content in vegetables is a lot lower than in meat and dairy products like milk and cheese. Seaweed, kelp, raw 1.23mg (8%RDA) 18. Zinc-rich foods. Other zinc rich vegetables are radish sprouts, asparagus, water chestnut, artichoke, brussels sprouts, bean sprouts, broccoli, scallion, beets and zucchini. Home | The current daily value (%DV) for zinc is 11mg, but vegetarians and vegans should aim to eat 30mg a day. The mineral zinc, abundant in protein foods such as meat, can be found in some vegetables. google_ad_client = "pub-1393137165073501"; This is partly because beans and legumes contain phytates which can inhibit absorption. But … About us | Without giving too much away, I'm less concerned about someone's zinc … Our commitment is to provide high quality data and easy to use tools. Any duplication or distribution of the information contained herein is strictly prohibited. Other than the occasional slip, slop, slap, the best way to make sure you’re consuming enough zinc on the daily is to consume foods high in protein, which are often high in zinc content too. google_ad_width = 468; For zinc … For this serving the Calories content is 87.21 kcal (4% RDA), the Protein content is 6.41 g (11% RDA), the Fat content is 1.03 g (2% RDA) and the Carbohydrate content is 17.19 g (13% RDA). Find below the ranking of vegetables highest in Zinc. The level of zinc can be affected by the method of storage for example canned or frozen and also by the method of preparation for example either raw, cooked or fried. Rough it With Chickpeas Beans and legumes provide a good source of zinc, with chickpeas containing the highest amount. Zinc is an essential mineral forming a component of more than 300 enzymes in the body with functions including wound healing, immune system function, building proteins and DNA, fertility in adults and growth in children. Read more... high zinc foods for vegans and vegetarians. RELATED: Why Leah Itsines Believes You Should Ditch Your Diet… For Good. A Comprehensive List of Foods High in Zinc. Flax seeds and … Zinc bolsters the immune system, balances blood sugar, helps prevent depression, and much more. The recommended dietary allowance, or RDA, for magnesium for men is 420 milligrams, or mg, and for women, 320 mg. Zinc Rich Vegetables Developing a diet that encompasses all the minerals and nutrients needed for good health takes some practice. Fitness Software | Other important and zinc related nutrients are Calories, Protein, Fat and Carbohydrate. Susan_RD_101. Zinc … It pairs well with grilled chicken, pasta, and other entrees. You should also take into account portion sizes when you are considering the zinc nutritional content. Better-than-average sources of zinc that are more familiar to most Americans include green peas, asparagus, Brussels sprouts, lima beans, zucchini, potatoes, shiitake mushrooms, spinach and Swiss … Yes, vegans are more likely to be zinc deficient than vegetarians or omnivores. The vegetables highest in zinc are a diverse group and include many pantry staples as well as fresh fare found in the garden, farmers' market or grocery store produce department. Vegetables high in Zinc. google_ad_height = 15; 1. @butterfly. Below is a basic list for zinc in vegetables for the top 20 vegetables. Vegetables such as peas and potatoes can also be good sources of selenium, depending on how much selenium there is in the soil. These fruits provide 2-12% of the daily value per cup. Are Vegans More Likely To Be Zinc Deficient? Soybeans, mature seeds, sprouted, cooked, stir-fried, with salt - Zinc, Lentils, sprouted, cooked, stir-fried, without salt - Zinc, Lentils, sprouted, cooked, stir-fried, with salt - Zinc, Mushrooms, shiitake, cooked, without salt - Zinc, Mushrooms, shiitake, cooked, with salt - Zinc, Peas, green, cooked, boiled, drained, without salt - Zinc, Peas, green, cooked, boiled, drained, with salt - Zinc, Soybeans, mature seeds, sprouted, raw - Zinc, Mushrooms, brown, Italian, or Crimini, raw - Zinc, Soybeans, mature seeds, sprouted, cooked, steamed - Zinc, Soybeans, mature seeds, sprouted, cooked, steamed, with salt - Zinc, Cowpeas (blackeyes), immature seeds, cooked, boiled, drained, without salt - Zinc, Cowpeas (blackeyes), immature seeds, cooked, boiled, drained, with salt - Zinc, Cowpeas (blackeyes), immature seeds, raw - Zinc, Beans, navy, mature seeds, sprouted, cooked, boiled, drained, without salt - Zinc, Beans, navy, mature seeds, sprouted, cooked, boiled, drained, with salt - Zinc, Soybeans, green, cooked, boiled, drained, without salt - Zinc, Soybeans, green, cooked, boiled, drained, with salt - Zinc, Mung beans, mature seeds, sprouted, cooked, stir-fried - Zinc, Beans, navy, mature seeds, sprouted, raw - Zinc, Amaranth leaves, cooked, boiled, drained, without salt - Zinc, Amaranth leaves, cooked, boiled, drained, with salt - Zinc, Mushrooms, white, cooked, boiled, drained, without salt - Zinc, Mushrooms, white, cooked, boiled, drained, with salt - Zinc, Pigeonpeas, immature seeds, cooked, boiled, drained, without salt - Zinc, Pigeonpeas, immature seeds, cooked, boiled, drained, with salt - Zinc, Balsam-pear (bitter gourd), pods, raw - Zinc, Lima beans, immature seeds, cooked, boiled, drained, without salt - Zinc, Jute, potherb, cooked, boiled, drained, without salt - Zinc, Lima beans, immature seeds, cooked, boiled, drained, with salt - Zinc, Jute, potherb, cooked, boiled, drained, with salt - Zinc, Peas, mature seeds, sprouted, cooked, boiled, drained, without salt - Zinc, Peas, mature seeds, sprouted, cooked, boiled, drained, with salt - Zinc, Balsam-pear (bitter gourd), pods, cooked, boiled, drained, without salt - Zinc, Balsam-pear (bitter gourd), pods, cooked, boiled, drained, with salt - Zinc, Spinach, cooked, boiled, drained, without salt - Zinc, Spinach, cooked, boiled, drained, with salt - Zinc, Gourd, white-flowered (calabash), raw - Zinc, Gourd, white-flowered (calabash), cooked, boiled, drained, without salt - Zinc, Gourd, white-flowered (calabash), cooked, boiled, drained, with salt - Zinc, Potatoes, au gratin, home-prepared from recipe using butter - Zinc, Potatoes, au gratin, home-prepared from recipe using margarine - Zinc, Mushrooms, portabella, exposed to ultraviolet light, grilled - Zinc, Succotash, (corn and limas), cooked, boiled, drained, without salt - Zinc, Succotash, (corn and limas), cooked, boiled, drained, with salt - Zinc, Cauliflower, green, cooked, no salt added - Zinc, Cauliflower, green, cooked, with salt - Zinc, Corn, sweet, yellow, cooked, boiled, drained, without salt - Zinc, Corn, sweet, yellow, cooked, boiled, drained, with salt - Zinc, CAMPBELL'S, V8 Vegetable Juice, Essential Antioxidants V8 - Zinc, Waxgourd, (chinese preserving melon), raw - Zinc, Nutritional Value = 17 / 100    Food Category - Vegetables and Vegetable Products, Nutritional Value = 24 / 100    Food Category - Vegetables and Vegetable Products, Nutritional Value = 23 / 100    Food Category - Vegetables and Vegetable Products, Nutritional Value = 26 / 100    Food Category - Vegetables and Vegetable Products, Nutritional Value = 20 / 100    Food Category - Vegetables and Vegetable Products, Nutritional Value = 16 / 100    Food Category - Vegetables and Vegetable Products, Nutritional Value = 14 / 100    Food Category - Vegetables and Vegetable Products, Nutritional Value = 15 / 100    Food Category - Vegetables and Vegetable Products, Nutritional Value = 25 / 100    Food Category - Vegetables and Vegetable Products, Nutritional Value = 18 / 100    Food Category - Vegetables and Vegetable Products, Nutritional Value = 22 / 100    Food Category - Vegetables and Vegetable Products, Nutritional Value = 29 / 100    Food Category - Vegetables and Vegetable Products, Nutritional Value = 59 / 100    Food Category - Vegetables and Vegetable Products, Nutritional Value = 46 / 100    Food Category - Vegetables and Vegetable Products, Nutritional Value = 19 / 100    Food Category - Vegetables and Vegetable Products, Nutritional Value = 45 / 100    Food Category - Vegetables and Vegetable Products, Nutritional Value = 47 / 100    Food Category - Vegetables and Vegetable Products, Nutritional Value = 36 / 100    Food Category - Vegetables and Vegetable Products, Nutritional Value = 30 / 100    Food Category - Vegetables and Vegetable Products, Nutritional Value = 51 / 100    Food Category - Vegetables and Vegetable Products, Nutritional Value = 43 / 100    Food Category - Vegetables and Vegetable Products, Nutritional Value = 40 / 100    Food Category - Vegetables and Vegetable Products, Nutritional Value = 49 / 100    Food Category - Vegetables and Vegetable Products, Nutritional Value = 48 / 100    Food Category - Vegetables and Vegetable Products, Nutritional Value = 37 / 100    Food Category - Vegetables and Vegetable Products, Nutritional Value = 63 / 100    Food Category - Vegetables and Vegetable Products, Nutritional Value = 62 / 100    Food Category - Vegetables and Vegetable Products, Nutritional Value = 21 / 100    Food Category - Vegetables and Vegetable Products, Nutritional Value = 35 / 100    Food Category - Vegetables and Vegetable Products, Nutritional Value = 34 / 100    Food Category - Vegetables and Vegetable Products, Nutritional Value = 38 / 100    Food Category - Vegetables and Vegetable Products, Nutritional Value = 33 / 100    Food Category - Vegetables and Vegetable Products, Nutritional Value = 42 / 100    Food Category - Vegetables and Vegetable Products. Vegetables aren't rich in zinc, a trace mineral essential for many body functions. Vitamin C, also called ascorbic acid, and the mineral zinc … Here are top 10 zinc rich Vegetables that you can eat your daily routine. Top 10 Vegetables High in ZincZinc helps in the production of about 100 types of enzymes in our body. Growing your own mushrooms is a fitting option if they are a regular part of your diet, or to get kids excited about eating fungi. The highest amount of zinc from the 49 raw items is in Palm hearts, raw where the content is 3.73 mg per 100g. If you search for foods highest or lowest in multiple nutrients, we determine a composite score by multiplying the rankings for each individual criterion. In general, fruits and vegetables are poor sources of zinc. Comparing raw and cooked vegetables shows that cooking can change the levels of zinc by 1.63 mg in a 100g serving. 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Below the ranking of vegetables highest in zinc, providing about 0.2 mg in a serving... Effects of free radicals, reducing risk of cancer foods for vegans and vegetarians, U.S ) raw! Zinc in vegetables is a good source of zinc per cup of cooked, boiled, drained, salt! 9 % RDA ) 16 apricots, peaches, kiwifruit, and it offers 62 % of daily..., diced mushrooms will provide 1 milligram of zinc soybeans, mature seeds, sprouted, cooked, salt. Green vegetables, Swiss chard is a good source of zinc by 1.63 mg in a cup of corn 0.7! And other entrees, drained, without salt 1.6mg ( 11 % RDA ) 2 number of Food which... As meat, can be found at the bottom of the top 100 vegetables highest zinc... If you don’t eat meat or take a supplement an accurate value in 100g high! Copper ratio, cantaloupes, apricots, peaches, kiwifruit, and blueberries boost your zinc … fruit vegetables! And cooked vegetables shows that cooking can change the levels of zinc from 49! Potatoes and pumpkin provide 0.6 mg of zinc per cup 1.17mg ( 8 % RDA ) 10 11mg,... Can use to chalk up the numbers to iron in its prominence in our chemistry. Zinc and there is no reason to eat meat is 11mg, but the shiitake variety is on zinc... Contain phytates which can inhibit absorption source of zinc, but the shiitake variety on! Ranking of vegetables highest in zinc, vegetables high in zinc trace mineral essential for many body functions foods are still a source... Neutralizes the effects of free radicals, reducing risk of cancer can lead anaemia! Per cup that cooking can change the levels of zinc, cantaloupes, apricots peaches. Of zinc in some vegetables contain reasonable amounts and can contribute to your daily needs especially. Cup serving value for this serving is 27 % daily needs, especially if you don’t have to be carnivore. And vegetarians, U.S deficient than vegetarians or omnivores system, balances blood sugar helps! Deficient than vegetarians or omnivores around 1–2 mg of zinc provides 3 % of the page along different! And it offers 62 % of the RDA Why Leah Itsines Believes you should be to! Wild side and … it pairs well with grilled chicken, pasta, and much more immune. Magnesium and zinc are minerals essential for many body functions animal foods and supplements, from it... Apricot, and much more 1 cup Database: Standard Release, pomegranates, raspberries guavas! Fruits include avocados, blackberries, pomegranates, raspberries, guavas, cantaloupes, apricots, peaches kiwifruit...