2. Fireweed, leaves, raw 2.66mg (18%RDA) 3. Magnesium plays an important role in bone health and blood pressure regulation. 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. 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.. Flax seeds and … Contact Sitemap | Winged bean tuber, raw 1.39mg (9%RDA) 13. Mushrooms, shiitake, cooked, with salt 1.33mg (9%RDA) 15. Other important and zinc related nutrients are Calories, Protein, Fat and Carbohydrate. Here are top 10 zinc rich Vegetables that you can eat your daily routine. One cup of cooked asparagus has 1.08 milligrams of zinc. Top 10 Vegetables High in Zinc Zinc helps in the production of about 100 types of enzymes in our body. Or take a walk on the wild side and … 4,983 likes - View Post on … Agricultural Research Service You should always consult a licensed physician or medical professional for diagnosis and treatment of any medical condition and before starting any weight loss or fitness regime. The top vegetable is Palm hearts, raw with the highest zinc content, which in 100g contains 3.73 mg of zinc. 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 … Nutrition Facts for Cooked Shiitake Mushrooms. Comments. Though dietary supplements can provide both nutrients, a healthy diet is the prime means for maintaining nutritional health, according to the American Dietetic Association. 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. Consume regularly agave, beans or even mushroom to reach the recommended daily dose. Here are 12 fruits and vegetables high in zinc. Low Fat Recipes | Zinc is a nutriment that can be found in vegetables. 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. 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. MyFoodData provides nutrition data tools For zinc … Vegetable Juice Bolthouse Farms Daily Greens. Share on Facebook. Soybeans, mature seeds, sprouted, raw 1.17mg (8%RDA). Lemon grass (citronella), raw 2.23mg (15%RDA) 4. Vegetables high in zinc include shiitake mushrooms, green peas, spinach, lima beans, lentil sprouts, asparagus, … Your question is very timely as I'm just wrapping up a blog post on the zinc : copper ratio. All data is sourced from the USDA Food Data Central. Clams represent the peak of vitamin B12, becoming the food with the highest concentration of vitamin B12 that exists, having approximately 1,600 grams of this supplement. Spinach may be one of the most zinc rich veggies. Other vegetable sources very high in zinc include balsam pear, taro shoots, bamboo shoots, amaranth leaves, palm hearts and okra. Dark Chocolate: A square of dark chocolate can greatly boost your zinc … Vitamin C, also called ascorbic acid, and the mineral zinc … One half cup of cooked, diced mushrooms will provide 1 milligram of zinc. Zinc is also needed for maintaining the senses of smell and taste. Welcome to the list of the top 100 vegetables highest in zinc content. Vegetables high in Zinc. However, some vegetables contain reasonable amounts and can contribute to your daily needs, especially if you don’t eat meat. If you take zinc … These zinc-rich foods can provide natural sources of zinc, one of our most important essential minerals. MyFoodData.com provides nutrition data tools and articles to empower you to create a better diet. Our proprietary nutritional density score gives a nutritional value out of 100 based on 9 different vitamins, minerals and macro nutrients. These fruits provide 2-12% of the daily value per cup. 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. Conversely, consuming too much zinc can disrupt the absorption of copper and iron, as well as creating large amounts of toxic free radicals. High Zinc Foods for Vegans and Vegetarians, U.S. Cocoa is also quite high in zinc, and it offers 62% of the daily value per 100 grams. A more comprehensive list for the top items can be found at the bottom of the page along with different servings. 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. Foods with zinc are critical components of a healthy body and mind. Africans regularly cook cowpea leaves, which may offer greater promise as a vegetarian source of zinc. Read more... high zinc foods for vegans and vegetarians. 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. Our commitment is to provide high quality data and easy to use tools. October 2017. To learn more about the health benefits of food, visit: http://www.benefitsoffood.blogspot.com Here are 5 vegetables high in zinc. Zinc Rich Vegetables Developing a diet that encompasses all the minerals and nutrients needed for good health takes some practice. Ranked by a Common Serving Size 11mg Zinc, Zn = 100% DV. Palm hearts, raw 3.73mg (25%RDA) 2. In a more realistic tablespoon serving, cocoa provides 3% of the daily value for zinc . Wasabi, root, raw 1.62mg (11%RDA) 9. Seaweed, kelp, raw 1.23mg (8%RDA) 18. 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. Susan_RD_101. 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. Avocados, spinach, broccoli, mushrooms, corn, and green peas make a delicious meal. The total recommended daily allowance or RDA for zinc is 15 mg. Lentils, sprouted, cooked, stir-fried, without salt 1.6mg (11%RDA) 10. Other vegetables for zinc include: You should also take into account portion sizes when you are considering the zinc nutritional content. Other zinc rich vegetables are radish sprouts, asparagus, water chestnut, artichoke, brussels sprouts, bean sprouts, broccoli, scallion, beets and zucchini. Home | google_ad_slot = "9456429844"; Please remember that the above gives an accurate value in 100g for high zinc foods in your diet. 10. However, cowpeas and many vegetables containing zinc … List of Vegetables highest in Zinc ; Agave, dried; Beans, hyacinth, raw; Mushroom, shiitake, dried ; … Vegetables such as peas and potatoes can also be good sources of selenium, depending on how much selenium there is in the soil. RELATED: Why Leah Itsines Believes You Should Ditch Your Diet… For Good. Meat and seafood is high in zinc, but you don’t have to be a carnivore to get enough of it. 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. and articles to help you organize and understand the foods you eat. Copyright © 2005-2020 Bodyventures. A cup of fresh apricot has 0.33 milligrams of zinc, while one cup of dried apricots contains almost half a milligram of zinc. Yes, vegans are more likely to be zinc deficient than vegetarians or omnivores. Food Data Central, 12% DV zinc per cup of white button mushrooms. Mushrooms, shiitake, cooked, without salt 1.33mg (9%RDA) 14. Despite this, plant foods are still a good source of zinc and there is no reason to eat meat or take a supplement. A Comprehensive List of Foods High in Zinc. Vitamin C, also called ascorbic acid, and the mineral zinc are nutrients known for their potent antioxidant, or disease-fighting, benefits. Top 10 Vegetables High in ZincZinc helps in the production of about 100 types of enzymes in our body. What follows next are the best foods for overall zinc content. The number of food items which are cooked are 40 items. All Rights Reserved. What does the Department of Health and Social Care advise? 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). Soybeans, mature seeds, sprouted, cooked, stir-fried, with salt 2.1mg (14%RDA) 6. 12) Chicken Heart (Raw Weight) Per 100 grams: Per Chicken Heart (6.1g) 6.59 mg (60% DV) 0.40 mg (4% DV) Generally speaking, organ meats such as liver, kidney, and heart are very nutritious. Beta-carotene gives yellow and orange fruit and vegetables their colour. It acts as an antioxidant and neutralizes the effects of free radicals, reducing risk of cancer. 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. 1. Welcome to the list of the top 100 vegetables highest in zinc content. Below is a basic list for zinc in vegetables for the top 20 vegetables. This is partly because beans and legumes contain phytates which can inhibit absorption. google_ad_height = 15; Lamb’s Liver @butterfly. A cup of corn provides 0.7 mg while potatoes and pumpkin provide 0.6 mg of zinc. Are Vegans More Likely To Be Zinc Deficient? Green Peas A cup of cooked green peas contains 1.9 mg or 13% of the RDA. A single serving of around 100 grams provides roughly four milligrams of zinc – half a woman’s daily recommended intake! 9.3mg (85% DV) in 1 cup Database: Standard Release. Comparing raw and cooked vegetables shows that cooking can change the levels of zinc by 1.63 mg in a 100g serving. //--> Peas, green, raw 1.24mg (8%RDA) 17. 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. Zinc bolsters the immune system, balances blood sugar, helps prevent depression, and much more. Vegetables aren't rich in zinc, a trace mineral essential for many body functions. top ten vegetables I am zinc zinc helps in the production of about 100 types of enzymes in our body it acts as an antioxidant and neutralizes the effects of free radicals reducing risk of cancer it also stimulates the production of blood in the body the recommended daily amount of this mineral is 15 milligrams which is quite easy to obtain a zinc … Did you know that nutritious vegetables like mushrooms, spinach, broccoli, kale, and garlic contain zinc, as well as other vital vitamins and minerals? google_ad_client = "pub-1393137165073501"; 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. Lentils, sprouted, cooked, stir-fried, with salt 1.6mg (11%RDA) 11. Other zinc sources in a person’s diet include low fat yogurt, pumpkin seeds, milk, chickpeas, instant oatmeal, almonds, and Cheddar cheese. If you search for foods highest or lowest in multiple nutrients, we determine a composite score by multiplying the rankings for each individual criterion. 3. Vegetables high in zinc include shiitake mushrooms, green peas, spinach, lima beans, lentil sprouts, asparagus, beet greens, broccoli, okra, and sweet corn. 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. Where the amount of zinc ranges from 3.73 mg to 0.61 mg per 100g. The total food items which are raw is 49 items. This can lead to anaemia and weakening of the bones. You should be able to get all the zinc you need by eating a varied and balanced diet. Zinc … Mushrooms, morel, raw 2.03mg (14%RDA) 7. These all contain around 1–2 mg of zinc per serving. It is easier to over-consume zinc from animal foods and supplements, from which it is more readily absorbed.