High Zinc rich Vegetables


Below is a list of top 10 Zinc rich Vegetables

Top 10 Vegetables rich in Zinc

The DV (Daily Value) for Zinc is 15mg. Vegetables providing 20% or more of the DV are considered to be high sources of a Zinc. Vegetables providing 5% or less of the DV are considered to be low in Zinc.

Nutrients To Get More Of:
Potassium, fiber, vitamins A & C, iron, and calcium. Choose Vegetables with a higher %DV of these important nutrients.

Nutrients To Get Less Of:
Sodium, trans fat, saturated fat, cholesterol, and sugars. Choose Vegetables that are lower in these nutrients.

Spices, fenugreek seed

ServingAmount% DV
100g2.50mg17 %
tsp(3.7g)0.09mg1 %
tbsp(11.1g)0.28mg2 %

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Horseradish, prepared

ServingAmount% DV
100g0.83mg6 %
tsp(5g)0.04mg0 %
tbsp(15g)0.12mg1 %

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Balsam-pear (bitter gourd), pods, raw

ServingAmount% DV
100g0.80mg5 %
cup (1/2" pieces)(93g)0.74mg5 %
balsam-pear(124g)0.99mg7 %

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Endive, raw

ServingAmount% DV
100g0.79mg5 %
cup, chopped(25g)0.20mg1 %
head(513g)4.05mg27 %

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Gourd, white-flowered (calabash), raw

ServingAmount% DV
100g0.70mg5 %
cup (1" pieces)(58g)0.41mg3 %
gourd(771g)5.40mg36 %

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Radicchio, raw

ServingAmount% DV
100g0.62mg4 %
cup, shredded(40g)0.25mg2 %
leaf(8g)0.05mg0 %

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Waxgourd, (chinese preserving melon), raw

ServingAmount% DV
100g0.61mg4 %
cup, cubes(132g)0.81mg5 %
waxgourd(5700g)34.77mg232 %

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Parsnips, raw

ServingAmount% DV
100g0.59mg4 %
cup slices(133g)0.78mg5 %

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Okra, raw

ServingAmount% DV
100g0.58mg4 %
cup(100g)0.58mg4 %
pods (3" long)(95g)0.55mg4 %

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Artichokes, (globe or french), raw

ServingAmount% DV
100g0.49mg3 %
artichoke, medium(128g)0.63mg4 %
artichoke, large(162g)0.79mg5 %

Check Complete Nutritional Facts & Health Benefits of Artichokes, (globe or french), raw