Vegetables High in Zinc: Top 30 per 100 g & per Serving
Per 100 g, the vegetables highest in zinc are Lemon grass (raw) (2.2 mg, 20% DV), Morel mushrooms (raw) (2 mg, 18% DV) and Sun-dried tomatoes (2 mg, 18% DV). Per typical serving, Cauliflower (green, raw) gives the most: 1 head (431 g) has 2.8 mg (25% DV). 16 of the 122 vegetables ranked are a good source (10% DV or more) in a typical serving; 1 reach 20% DV, the FDA bar for “high in”.
Highest in zinc per 100 g
30 of 122 ranked vegetables, most zinc first. % = share of the FDA Daily Value. n/r = not reported.
| Rank | Food | Per 100 g | Typical portion | Per portion | Per 200 kcal |
|---|---|---|---|---|---|
| 1 | Lemon grass (raw) | 2.2 mg20% DV | 1 cup67 g | 1.5 mg14% DV | 4.5 mg |
| 2 | Morel mushrooms (raw) | 2 mg18% DV | 1 cup66 g | 1.3 mg12% DV | 13 mg |
| 3 | Sun-dried tomatoes | 2 mg18% DV | 1 cup54 g | 1.1 mg10% DV | 1.5 mg |
| 4 | Lentils (sprouted, raw) | 1.5 mg14% DV | 1 cup77 g | 1.2 mg11% DV | 2.8 mg |
| 5 | Edamame (frozen, prepared) | 1.4 mg12% DV | 1 cup155 g | 2.1 mg19% DV | 2.3 mg |
| 6 | Green peas (raw) | 1.2 mg11% DV | 1 cup145 g | 1.8 mg16% DV | 3.1 mg |
| 7 | Garlic (raw) | 1.2 mg11% DV | 1 cup136 g | 1.6 mg14% DV | 1.6 mg |
| 8 | Peas (mature seeds, sprouted, raw) | 1.1 mg10% DV | 1 cup120 g | 1.3 mg11% DV | 1.7 mg |
| 9 | Shiitake mushrooms (raw) | 1 mg9% DV | 1 piece whole19 g | 0.2 mg2% DV | 6.1 mg |
| 10 | Fava beans (in pod, raw) | 1 mg9% DV | 1 cup126 g | 1.3 mg11% DV | 2.3 mg |
| 11 | Navy beans (mature seeds, sprouted, raw) | 0.89 mg8% DV | 1 cup104 g | 0.93 mg8% DV | 2.7 mg |
| 12 | Balsam-pear (pods, raw) | 0.8 mg7% DV | 1 balsam-pear124 g | 0.99 mg9% DV | 9.4 mg |
| 13 | Oyster mushrooms (raw) | 0.77 mg7% DV | 1 large148 g | 1.1 mg10% DV | 4.7 mg |
| 14 | Spinach (cooked, boiled, drained, without salt) | 0.76 mg7% DV | 1 cup180 g | 1.4 mg12% DV | 6.6 mg |
| 15 | Maitake mushrooms (raw) | 0.75 mg7% DV | 1 cup diced70 g | 0.53 mg5% DV | 4.8 mg |
| 16 | Chanterelle mushrooms (raw) | 0.71 mg6% DV | 1 cup54 g | 0.38 mg3% DV | 4.4 mg |
| 17 | Grape leaves (raw) | 0.67 mg6% DV | 1 cup14 g | 0.09 mg1% DV | 1.4 mg |
| 18 | Enoki mushrooms (raw) | 0.65 mg6% DV | 1 cup whole64 g | 0.42 mg4% DV | 3.5 mg |
| 19 | Cauliflower (green, raw) | 0.64 mg6% DV | 1 head431 g | 2.8 mg25% DV | 4.1 mg |
| 20 | Okra (raw) | 0.58 mg5% DV | 8 pods95 g | 0.55 mg5% DV | 3.5 mg |
| 20 | Peas and carrots (canned, no salt added, solids and liquids) | 0.58 mg5% DV | 1 cup255 g | 1.5 mg13% DV | 3.1 mg |
| 20 | Peas and carrots (canned, regular pack, solids and liquids) | 0.58 mg5% DV | 1 cup255 g | 1.5 mg13% DV | 3.1 mg |
| 20 | Peas and onions (canned, solids and liquids) | 0.58 mg5% DV | 1 cup120 g | 0.7 mg6% DV | 2.3 mg |
| 24 | Radish seeds (sprouted, raw) | 0.56 mg5% DV | 1 cup38 g | 0.21 mg2% DV | 2.6 mg |
| 25 | Portabella mushrooms (raw) | 0.53 mg5% DV | 1 cup diced86 g | 0.46 mg4% DV | 4.8 mg |
| 25 | Okra (frozen, unprepared) | 0.53 mg5% DV | 1/3 package95 g | 0.5 mg5% DV | 3.5 mg |
| 27 | White mushrooms (raw) | 0.52 mg5% DV | 1 medium18 g | 0.09 mg1% DV | 4.7 mg |
| 27 | Welsh onions (raw) | 0.52 mg5% DV | 100 g | 0.52 mg5% DV | 3.1 mg |
| 27 | Peas and carrots (frozen, unprepared) | 0.52 mg5% DV | 1/2 cup70 g | 0.36 mg3% DV | 2 mg |
| 30 | Pinto beans (mature seeds, sprouted, raw) | 0.5 mg5% DV | 100 g | 0.5 mg5% DV | 1.6 mg |
Most zinc per typical serving
The same vegetables ranked by what one typical USDA portion gives, which is what you eat.
| Rank | Food | Per 100 g | Typical portion | Per portion | Per 200 kcal |
|---|---|---|---|---|---|
| 1 | Cauliflower (green, raw) | 0.64 mg6% DV | 1 head431 g | 2.8 mg25% DV | 4.1 mg |
| 2 | Edamame (frozen, prepared) | 1.4 mg12% DV | 1 cup155 g | 2.1 mg19% DV | 2.3 mg |
| 3 | Green peas (raw) | 1.2 mg11% DV | 1 cup145 g | 1.8 mg16% DV | 3.1 mg |
| 4 | Garlic (raw) | 1.2 mg11% DV | 1 cup136 g | 1.6 mg14% DV | 1.6 mg |
| 5 | Lemon grass (raw) | 2.2 mg20% DV | 1 cup67 g | 1.5 mg14% DV | 4.5 mg |
| 6 | Peas and carrots (canned, no salt added, solids and liquids) | 0.58 mg5% DV | 1 cup255 g | 1.5 mg13% DV | 3.1 mg |
| 6 | Peas and carrots (canned, regular pack, solids and liquids) | 0.58 mg5% DV | 1 cup255 g | 1.5 mg13% DV | 3.1 mg |
| 8 | Spinach (cooked, boiled, drained, without salt) | 0.76 mg7% DV | 1 cup180 g | 1.4 mg12% DV | 6.6 mg |
| 9 | Morel mushrooms (raw) | 2 mg18% DV | 1 cup66 g | 1.3 mg12% DV | 13 mg |
| 10 | Carrots (canned, no salt added, solids and liquids) | 0.29 mg3% DV | 1 can454 g | 1.3 mg12% DV | 2.5 mg |
| 10 | Carrots (canned, regular pack, solids and liquids) | 0.29 mg3% DV | 1 can454 g | 1.3 mg12% DV | 2.5 mg |
| 12 | Fava beans (in pod, raw) | 1 mg9% DV | 1 cup126 g | 1.3 mg11% DV | 2.3 mg |
| 12 | Peas (mature seeds, sprouted, raw) | 1.1 mg10% DV | 1 cup120 g | 1.3 mg11% DV | 1.7 mg |
| 14 | Corn pudding (home prepared) | 0.48 mg4% DV | 1 cup250 g | 1.2 mg11% DV | 0.73 mg |
| 15 | Lentils (sprouted, raw) | 1.5 mg14% DV | 1 cup77 g | 1.2 mg11% DV | 2.8 mg |
Most zinc per 200 kcal
Nutrient density: zinc for the same 200 calories of each food.
| Rank | Food | Per 100 g | Typical portion | Per portion | Per 200 kcal |
|---|---|---|---|---|---|
| 1 | Morel mushrooms (raw) | 2 mg18% DV | 1 cup66 g | 1.3 mg12% DV | 13 mg |
| 2 | Balsam-pear (pods, raw) | 0.8 mg7% DV | 1 balsam-pear124 g | 0.99 mg9% DV | 9.4 mg |
| 3 | Spinach (cooked, boiled, drained, without salt) | 0.76 mg7% DV | 1 cup180 g | 1.4 mg12% DV | 6.6 mg |
| 4 | Shiitake mushrooms (raw) | 1 mg9% DV | 1 piece whole19 g | 0.2 mg2% DV | 6.1 mg |
| 5 | Maitake mushrooms (raw) | 0.75 mg7% DV | 1 cup diced70 g | 0.53 mg5% DV | 4.8 mg |
| 6 | Portabella mushrooms (raw) | 0.53 mg5% DV | 1 cup diced86 g | 0.46 mg4% DV | 4.8 mg |
| 7 | White mushrooms (raw) | 0.52 mg5% DV | 1 medium18 g | 0.09 mg1% DV | 4.7 mg |
| 8 | Oyster mushrooms (raw) | 0.77 mg7% DV | 1 large148 g | 1.1 mg10% DV | 4.7 mg |
| 9 | Lemon grass (raw) | 2.2 mg20% DV | 1 cup67 g | 1.5 mg14% DV | 4.5 mg |
| 10 | Chanterelle mushrooms (raw) | 0.71 mg6% DV | 1 cup54 g | 0.38 mg3% DV | 4.4 mg |
| 11 | Cauliflower (green, raw) | 0.64 mg6% DV | 1 head431 g | 2.8 mg25% DV | 4.1 mg |
| 12 | Zucchini (with skin, raw) | 0.32 mg3% DV | 1 medium196 g | 0.63 mg6% DV | 3.8 mg |
| 13 | Yellow tomatoes (raw) | 0.28 mg3% DV | 1 tomato212 g | 0.59 mg5% DV | 3.7 mg |
| 14 | Broccoli (frozen, chopped, unprepared) | 0.48 mg4% DV | 1 cup156 g | 0.75 mg7% DV | 3.7 mg |
| 15 | Summer squash (raw) | 0.29 mg3% DV | 1 medium196 g | 0.57 mg5% DV | 3.6 mg |
Concentrated forms (not ranked)
Flours, powders, concentrates, sugars and fortified foods with zinc, listed by value per 100 g but left out of the rankings above.
| Food | Per 100 g | Typical portion | Per portion | Per 200 kcal |
|---|---|---|---|---|
| Onions (dehydrated flakes) | 1.9 mg17% DV | 1 tbsp5 g | 0.09 mg1% DV | 1.1 mg |
| Carrot (dehydrated) | 1.6 mg14% DV | 1 cup74 g | 1.2 mg11% DV | 0.92 mg |
| Pumpkin pie mix (canned) | 0.27 mg2% DV | 1 cup270 g | 0.73 mg7% DV | 0.52 mg |
Which foods are ranked
- The 122 vegetables on CalorieExplorer with a reported zinc value. They are generic USDA FoodData Central rows (Foundation Foods and SR Legacy) with a plain name: no branded products, restaurant items, survey mixed dishes, baby foods or regional specialty rows.
- Only foods with more than 0 mg are ranked (122 vegetables); a food with no reported value is left out, never counted as 0.
- Flours, crude brans, powders and dehydrated foods, juice concentrates, mixes, sugars and fortified foods are not ranked: per 100 g they beat every food eaten as is. They are listed separately below.
- Ties share a rank: foods with the same value per 100 g get the same number, and the next number is skipped.
- Typical portion = USDA's own serving weight for that food (a medium fruit, 1 cup, 1 oz…), as on its food page. Per 200 kcal shows how much you get for the same calories; foods under 5 kcal per 100 g are not ranked that way (–).
- % DV = share of the FDA Daily Value for zinc, 11 mg a day for adults and children 4 and older.
- FDA lets a label call a food “high in” a nutrient when one reference serving gives 20% of the Daily Value or more, and a “good source” at 10–19% (21 CFR 101.54). We apply it to the typical USDA portion, which is not always the label's reference amount.
Source: U.S. Department of Agriculture, FoodData Central (Foundation Foods 2026-04-30; SR Legacy 2018-04). Values per 100 g as published in each food's record, at FDC's precision; serving weights from the same records, retrieved 2026-10-13. Each food page names its FDC ID.
% Daily Value: FDA Daily Values (2016 Nutrition Facts label rule, 21 CFR 101.9), adults and children 4+. How we calculate.
Last updated . Values are averages for the food as described; brands, varieties and cooking change them. Not medical advice.
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