Vegetables rich in zinc

Top 10ProteinCalciumFiber
Vegetables (1 - 5)
Dried Shiitake MushroomsDried PepeaoKanpyōDried Agar SeaweedHearts of Palm
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Dried Shiitake Mushrooms
Dried Pepeao
Kanpyō
Dried Agar Seaweed
Hearts of Palm
Zinc per 100gZinc plays an important part in cell division and in strengthening the immune system.
Zinc per 100gZinc plays an important part in cell division and in strengthening the immune system.7.66mg
7.52mg
5.86mg
5.8mg
3.73mg
Protein per 100gProteins are essential for a healthy, balanced diet. The recommended daily dose is 0.8-1g of protein per 1 kg of body weight.
Protein per 100gProteins are essential for a healthy, balanced diet. The recommended daily dose is 0.8-1g of protein per 1 kg of body weight.9.58g
4.82g
8.58g
6.21g
2.7g
Lipids per 100gLipids are essential for a healthy, balanced diet. They provide energy and also play a key role in the production of hormones and cell membranes, as well as in the absorption of nutrients and fat-soluble vitamins.
Lipids per 100gLipids are essential for a healthy, balanced diet. They provide energy and also play a key role in the production of hormones and cell membranes, as well as in the absorption of nutrients and fat-soluble vitamins.0.99g
0.44g
0.56g
0.3g
0.2g
Carbohydrates per 100gCarbohydrates are composed of carbon, oxygen and hydrogen, and are divided in 4 groups: oligosaccharides (glycose), monosaccharides and disaccharides which are sugars and serve as a quick source of energy, while polysaccharides, like starches serve for storing energy.
Carbohydrates per 100gCarbohydrates are composed of carbon, oxygen and hydrogen, and are divided in 4 groups: oligosaccharides (glycose), monosaccharides and disaccharides which are sugars and serve as a quick source of energy, while polysaccharides, like starches serve for storing energy.75.37g
81.03g
65.03g
80.88g
25.61g
Energy (kcal) per 100gThe amount of food energy in kilocalories (kcal) per 100g. The minimum daily requirement is approximately 1,800 kcal (according to the Food and Agriculture Organization of the United Nations).
Energy (kcal) per 100gThe amount of food energy in kilocalories (kcal) per 100g. The minimum daily requirement is approximately 1,800 kcal (according to the Food and Agriculture Organization of the United Nations).296kcal
298kcal
258kcal
306kcal
115kcal
Water content per 100gFoods with high water content help you stay hydrated. Water also helps transporting nutrients and oxygen throughout the body.
Water content per 100gFoods with high water content help you stay hydrated. Water also helps transporting nutrients and oxygen throughout the body.9.5g
11.14g
19.97g
8.68g
69.5g

Most well-known for its support of our bodies’ immune system and metabolism functions, zinc is an important mineral that you need to supplement as our bodies don’t make it on their own. While meats are some of the most zinc-rich foods available, there’s still hope for those who stick to a plant-based diet. Here’s what to know about the mineral, including how much you need per day and which vegetables are rich in zinc.

What is zinc good for?

Zinc is one of the most abundant trace minerals in your body, second only to iron. It also offers a range of health-related benefits such as immune support, stabilizing blood sugar levels, increasing your body’s metabolism function, and keeping your eyes, heart, and skin healthy. Simply put, it’s a superhero of sorts in terms of minerals, and it’s crucial to include it in your daily health routine.

If you’re sick or feel that you’re getting sick, studies have shown that lozenges with up to 90 mg of zinc can reduce the length of a common cold by 33%. Another study has shown that zinc acts as an antioxidant and helps reduce inflammation, thereby reducing the risk of certain diseases such as diabetes, heart disease, and cancer.

How much zinc should we take per day?

Doctors recommend that men get at least 11 mg per day of zinc while women should aim for 8 mg. Doing so can help reduce inflammation and your risk of certain diseases that come with aging. If you have a condition that prevents your body from absorbing zinc, it’s important to ensure you’re talking with your doctor about options. 

While zinc picolinate is a bit more expensive, it’s often easier to absorb, making it a better choice for those who truly need to increase their zinc intake for health-related reasons. Zinc gluconate and zinc acetate are what you’ll find in most cold lozenges and are also often found in daily multivitamins.

Which foods are high in zinc?

It’s important to check your multivitamin to see what kind of zinc it has and how much of it you’re actually absorbing each day. If you don’t feel that you’re getting enough zinc naturally with a daily multivitamin, you’re able to supplement it by eating foods rich in zinc. Oysters have the highest amount of zinc when compared to any other food, but there are plenty of vegetables rich in zinc, too. This includes mushrooms and kale, which are two great sources of zinc for those interested in plant-based options.

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