Vegetables high in zinc (per serving)
50 vegetables ranked by zinc per common serving, from USDA FoodData Central. Edamame, frozen leads with 2.2 mg per 1 cup (20% of the Daily Value), followed by Mushrooms, shiitake (1.9 mg) and Peas, green (1.9 mg).
Top 10 at a glance
Top 10 vegetables highest in zinc
- Edamame, frozen (prepared)1 cup (155 g) · 188 kcal2.2 mg20% DV
- Mushrooms, shiitake (cooked, without salt)1 cup pieces (145 g) · 81 kcal1.9 mg18% DV
- Peas, green (cooked, boiled, drained, without salt)1 cup (160 g) · 134 kcal1.9 mg17% DV
- Bamboo shoots, raw1 cup (1/2" slices) (151 g) · 41 kcal1.7 mg15% DV
- Soybeans, green (cooked, boiled, drained, without salt)1 cup (180 g) · 254 kcal1.6 mg15% DV
- Pigeonpeas, immature seeds (raw)1 cup (154 g) · 209 kcal1.6 mg15% DV
- Garlic, raw1 cup (136 g) · 203 kcal1.6 mg14% DV
- Spinach, cooked (boiled, drained, without salt)1 cup (180 g) · 41 kcal1.4 mg12% DV
- Mushrooms, white (cooked, boiled, drained, without salt)1 cup pieces (156 g) · 44 kcal1.4 mg12% DV
- Lima beans, immature seeds (cooked, boiled, drained, without salt)1 cup (170 g) · 209 kcal1.3 mg12% DV
All 50 vegetables ranked
Sort any column. Serving sizes are USDA household measures (a cup, a medium fruit, 3 oz of cooked meat or fish, 1 oz of nuts or cheese). %DV is based on the FDA Daily Value of 11 mg.
| # | Food | Serving | Zinc (mg) | % Daily Value | Per 100 g | kcal |
|---|---|---|---|---|---|---|
| 1 | Edamame, frozen (prepared) | 1 cup (155 g) | 2.2 | 1.4 | 188 | |
| 2 | Mushrooms, shiitake (cooked, without salt) | 1 cup pieces (145 g) | 1.9 | 1.3 | 81 | |
| 3 | Peas, green (cooked, boiled, drained, without salt) | 1 cup (160 g) | 1.9 | 1.2 | 134 | |
| 4 | Bamboo shoots, raw | 1 cup (1/2" slices) (151 g) | 1.7 | 1.1 | 41 | |
| 5 | Soybeans, green (cooked, boiled, drained, without salt) | 1 cup (180 g) | 1.6 | 0.9 | 254 | |
| 6 | Pigeonpeas, immature seeds (raw) | 1 cup (154 g) | 1.6 | 1 | 209 | |
| 7 | Garlic, raw | 1 cup (136 g) | 1.6 | 1.2 | 203 | |
| 8 | Spinach, cooked (boiled, drained, without salt) | 1 cup (180 g) | 1.4 | 0.8 | 41 | |
| 9 | Mushrooms, white (cooked, boiled, drained, without salt) | 1 cup pieces (156 g) | 1.4 | 0.9 | 44 | |
| 10 | Lima beans, immature seeds (cooked, boiled, drained, without salt) | 1 cup (170 g) | 1.3 | 0.8 | 209 | |
| 11 | Beans, fava (in pod, raw) | 1 cup (126 g) | 1.3 | 1 | 111 | |
| 12 | Peas, mature seeds (sprouted, raw) | 1 cup (120 g) | 1.3 | 1.1 | 149 | |
| 13 | Corn pudding, home prepared | 1 cup (250 g) | 1.2 | 0.5 | 328 | |
| 14 | Lentils, sprouted (raw) | 1 cup (77 g) | 1.2 | 1.5 | 82 | |
| 15 | Spinach souffle | 1 cup (136 g) | 1.2 | 0.8 | 234 | |
| 16 | Corn, sweet (white, frozen, kernels on cob, unprepared) | 1 cup kernels (165 g) | 1.2 | 0.7 | 162 | |
| 17 | Eppaw, raw | 1 cup (100 g) | 1.1 | 1.1 | 150 | |
| 18 | Escarole, cooked (boiled, drained, no salt added) | 1 cup (150 g) | 1 | 0.7 | 22 | |
| 19 | Gourd, white-flowered (calabash) (cooked, boiled, drained, without salt) | 1 cup (1" cubes) (146 g) | 1 | 0.7 | 22 | |
| 20 | Soybeans, mature seeds (sprouted, cooked, steamed) | 1 cup (94 g) | 1 | 1 | 76 | |
| 21 | Mushrooms, brown (italian, or crimini, exposed to ultraviolet light, raw) | 1 cup whole (87 g) | 1 | 1.1 | 19 | |
| 22 | Beans, navy (mature seeds, sprouted, raw) | 1 cup (104 g) | 0.9 | 0.9 | 70 | |
| 23 | Broccoli, cooked (boiled, drained, without salt) | 1 stalk, medium (7-1/2" - 8" long) (180 g) | 0.8 | 0.5 | 63 | |
| 24 | Mushrooms, portabella (exposed to ultraviolet light, grilled) | 1 cup sliced (121 g) | 0.8 | 0.7 | 35 | |
| 25 | Peas, edible-podded (frozen, cooked, boiled, drained, without salt) | 1 cup (160 g) | 0.8 | 0.5 | 83 | |
| 26 | Arrowroot, raw | 1 cup, sliced (120 g) | 0.8 | 0.6 | 78 | |
| 27 | Corn, yellow (whole kernel, frozen, microwaved) | 1 cup (141 g) | 0.7 | 0.5 | 159 | |
| 28 | Asparagus, frozen (cooked, boiled, drained, without salt) | 1 cup (180 g) | 0.7 | 0.4 | 32 | |
| 29 | Potatoes, microwaved (cooked in skin, flesh and skin, without salt) | 1 potato (2-3/4" dia by 4-3/4" long) (202 g) | 0.7 | 0.4 | 212 | |
| 30 | Beet greens, cooked (boiled, drained, without salt) | 1 cup (1" pieces) (144 g) | 0.7 | 0.5 | 39 | |
| 31 | Potatoes, red (flesh and skin, raw) | 1 potato medium (2-1/4" to 3-1/4" dia) (213 g) | 0.7 | 0.3 | 149 | |
| 32 | Squash, summer (all varieties, cooked, boiled, drained, without salt) | 1 cup, sliced (180 g) | 0.7 | 0.4 | 36 | |
| 33 | Sweet potato, cooked (boiled, without skin) | 1 cup, mashed (328 g) | 0.7 | 0.2 | 249 | |
| 34 | Beans, snap (yellow, frozen, cooked, boiled, drained, without salt) | 1 cup (135 g) | 0.6 | 0.5 | 38 | |
| 35 | Parsley, fresh | 1 cup chopped (60 g) | 0.6 | 1.1 | 22 | |
| 36 | Potatoes, flesh and skin (raw) | 1 Potato medium (2-1/4" to 3-1/4" dia) (213 g) | 0.6 | 0.3 | 164 | |
| 37 | Broadbeans, immature seeds (raw) | 1 cup (109 g) | 0.6 | 0.6 | 78 | |
| 38 | Artichokes, (globe or french) (raw) | 1 artichoke, medium (128 g) | 0.6 | 0.5 | 60 | |
| 39 | Potatoes, white (flesh and skin, raw) | 1 medium (2+-1/4" to 3-1/4" dia.) (213 g) | 0.6 | 0.3 | 147 | |
| 40 | Potatoes, russet (flesh and skin, raw) | 1 Potato medium (2-1/4" to 3-1/4" dia) (213 g) | 0.6 | 0.3 | 168 | |
| 41 | Mushrooms, oyster (raw) | 1 cup sliced (86 g) | 0.6 | 0.7 | 28 | |
| 42 | Mung beans, mature seeds (sprouted, cooked, boiled, drained, without salt) | 1 cup (124 g) | 0.6 | 0.5 | 26 | |
| 43 | Okra, raw | 1 cup (100 g) | 0.6 | 0.6 | 33 | |
| 44 | Chard, swiss (cooked, boiled, drained, without salt) | 1 cup, chopped (175 g) | 0.6 | 0.3 | 35 | |
| 45 | Pumpkin, cooked (boiled, drained, without salt) | 1 cup, mashed (245 g) | 0.6 | 0.2 | 49 | |
| 46 | New Zealand spinach, cooked (boiled, drained, without salt) | 1 cup, chopped (180 g) | 0.6 | 0.3 | 22 | |
| 47 | Peas and onions, frozen (cooked, boiled, drained, without salt) | 1 cup (180 g) | 0.5 | 0.3 | 81 | |
| 48 | Celeriac, raw | 1 cup (156 g) | 0.5 | 0.3 | 66 | |
| 49 | Carrots, frozen (cooked, boiled, drained, without salt) | 1 cup, sliced (146 g) | 0.5 | 0.3 | 54 | |
| 50 | Potatoes, mashed (prepared from granules, without milk, whole milk and margarine) | 1 cup (210 g) | 0.5 | 0.2 | 227 |
Zinc in specific foods
How this list is built. Values are from USDA FoodData Central (SR Legacy, with Foundation Foods analytical updates where available). The pool is 1,677 whole foods: fruits, vegetables, legumes, nuts and seeds, grains, fish, meat, poultry, dairy and eggs. Spices, herbs, baby foods, powders, flours, dried and freeze-dried items, juices, processed meats, organ meats other than liver and uncommon foods are excluded; meats, fish, grains and legumes are ranked cooked. Each food family appears once and no single animal or plant fills more than six places. Ranking is by amount per serving; the per-100 g column is shown for reference. A food that USDA has not analysed for zinc is left out rather than counted as zero. Full methodology.
Frequently asked questions
Which food is highest in zinc?
Among vegetables in the USDA database, Edamame, frozen (prepared) has the most zinc per serving: 2.2 mg per 1 cup (20% of the Daily Value). Per 100 g it contains 1.4 mg.
How much zinc do I need per day?
The FDA Daily Value used on Nutrition Facts labels is 11 mg of zinc for adults and children aged 4 and over. Individual needs vary with age, sex, pregnancy and health conditions.
What counts as a food high in zinc?
FDA labeling rules call a food a 'good source' when one serving provides 10 to 19% of the Daily Value and 'high' or 'excellent' at 20% or more. 0 of the 50 foods on this list reach 20% DV per serving.
Related rankings
- Foods high in potassium
- Foods high in magnesium
- Foods high in iron
- Foods high in calcium
- Foods high in selenium
- Foods high in copper
- All foods high in zinc
- Fruits high in zinc
- Legumes high in zinc
- Nuts and seeds high in zinc
- Grains high in zinc
- Fish and seafood high in zinc
- Meat and poultry high in zinc
- Dairy and eggs high in zinc
Nutrient values are from USDA FoodData Central (SR Legacy, April 2018; Foundation Foods, April 2026) and shown per serving as described on each page. %DV uses the FDA Daily Values for adults and children aged 4 and over. This is nutrition data for general information, not medical or dietary advice; talk to a clinician or registered dietitian about your own needs. How the numbers are calculated.