It is easier to over-consume zinc from animal foods and supplements, from which it is more readily absorbed. Sitemap | //--> Welcome to the list of the top 100 vegetables highest in zinc content. Magnesium plays an important role in bone health and blood pressure regulation. google_ad_height = 15; 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). Without giving too much away, I'm less concerned about someone's zinc … 3. In general, fruits and vegetables are poor sources of zinc. The top vegetable is Palm hearts, raw with the highest zinc content, which in 100g contains 3.73 mg of zinc. 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. What follows next are the best foods for overall zinc content. 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. Other zinc sources in a person’s diet include low fat yogurt, pumpkin seeds, milk, chickpeas, instant oatmeal, almonds, and Cheddar cheese. All data is sourced from the USDA Food Data Central. 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. Palm hearts, raw has a nutritional value score of 17 out of 100.Comparing the zinc content and the nutritional density in 100g for Palm hearts, raw; We class this as a high zinc content item compared with all foods in our database.In terms of overall nutritional value we class this as an item with a medium nutritional density value from our list of vegetables. The mineral zinc, abundant in protein foods such as meat, can be found in some vegetables. Many types of mushrooms contain some amount of the mineral, but the shiitake variety is on the higher end. Other vegetables for zinc include: Zinc is an essential element that is key to good health and metabolism, so much so that even a small zinc deficiency can cause many problems including hair loss, eye and skin lesions, loss of appetite, slower wound healing, and a weakened immune system.. What does the Department of Health and Social Care advise? All Rights Reserved. The percentage of the recommended daily value for this serving is 27 %. Among the leafy green vegetables, Swiss chard is a good source of zinc, providing about 0.2 mg in a cup serving. Top 10 Vegetables High in Zinc Zinc helps in the production of about 100 types of enzymes in our body. Zinc … It pairs well with grilled chicken, pasta, and other entrees. Soybeans, mature seeds, sprouted, cooked, stir-fried, with salt 2.1mg (14%RDA) 6. Our proprietary nutritional density score gives a nutritional value out of 100 based on 9 different vitamins, minerals and macro nutrients. Fruit and vegetables have respectable levels of zinc you can use to chalk up the numbers. The current daily value (%DV) for zinc is 11mg, but vegetarians and vegans should aim to eat 30mg a day. You should also take into account portion sizes when you are considering the zinc nutritional content. Yes, vegans are more likely to be zinc deficient than vegetarians or omnivores. Zinc is also needed for maintaining the senses of smell and taste. Foods with zinc are critical components of a healthy body and mind. In a more realistic tablespoon serving, cocoa provides 3% of the daily value for zinc . Winged bean tuber, raw 1.39mg (9%RDA) 13. Taking high doses of zinc reduces the amount of copper the body can absorb. Any duplication or distribution of the information contained herein is strictly prohibited. Yet when picked before maturity, fresh cowpeas -- such as black-eyed peas -- have the most zinc of any vegetable commonly eaten in America. Spinach may be one of the most zinc rich veggies. 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. It acts as an antioxidant and neutralizes the effects of free radicals, reducing risk of cancer. 1. A Comprehensive List of Foods High in Zinc. Vegetables aren't rich in zinc, a trace mineral essential for many body functions. High Zinc Foods for Vegans and Vegetarians, U.S. Magnesium and zinc are minerals essential for human health.