Zinc in Fruits and Vegetables

List of fruits and vegetables with a high zinc content.

№ The amount of Percent Daily Value (DV) per 100 g
1 Soy meal 5.06mg 46%
2 Soy protein concentrate 4.4mg 40%
3 Soy protein isolate 4.03mg 36.6%
4 Ground ginger 3.64mg 33.1%
5 Peanuts 3.27mg 29.7%
6 Roasted peanuts 2.77mg 25.2%
7 Chickpeas 2.76mg 25.1%
8 Fenugreek seed 2.5mg 22.7%
9 Adzuki beans 1.77mg 16.1%
10 Wasabi 1.62mg 14.7%
11 Tofu 1.56mg 14.2%
12 Cooked chickpeas 1.53mg 13.9%
13 Lentil sprouts 1.51mg 13.7%
14 Lupin beans 1.38mg 12.5%
15 Edamame 1.37mg 12.5%
16 Cowpeas 1.29mg 11.7%
17 Lentils 1.27mg 11.5%
18 Green peas 1.24mg 11.3%
19 Soy bean sprouts 1.17mg 10.6%
20 Garlic 1.16mg 10.5%
21 Hearts of palm 1.15mg 10.5%
22 Soy beans 1.15mg 10.5%
23 Black beans 1.12mg 10.2%
24 Parsley 1.07mg 9.7%
25 Extra-firm tofu 1.07mg 9.7%
26 Pea sprouts 1.05mg 9.5%
27 Navy beans 1.03mg 9.4%
28 Chili pepper 1.02mg 9.3%
29 Fava beans 1.01mg 9.2%
30 Peas 1mg 9.1%
31 Kidney beans 1mg 9.1%
32 Pinto beans 0.98mg 8.9%
33 Pink beans 0.96mg 8.7%
34 Alfalfa sprouts 0.92mg 8.4%
35 Pigeon peas 0.9mg 8.2%
36 Amaranth leaves 0.9mg 8.2%
37 Amaranth grain 0.86mg 7.8%
38 Mung beans 0.84mg 7.6%
39 Fiddlehead ferns 0.83mg 7.5%
40 Firm tofu 0.83mg 7.5%
41 Lima beans 0.79mg 7.2%
42 Endive 0.79mg 7.2%
43 Rapini 0.77mg 7%
44 Cooked spinach 0.76mg 6.9%
45 Chayote 0.74mg 6.7%
46 Canned green peas 0.71mg 6.5%
47 Escarole 0.69mg 6.3%
48 Grape leaves 0.67mg 6.1%
49 Avocado 0.64mg 5.8%
50 Cooked sweet corn 0.62mg 5.6%
51 Radicchio 0.62mg 5.6%
52 Dried bananas 0.61mg 5.5%
53 Cooked asparagus 0.6mg 5.5%
54 Parsnips 0.59mg 5.4%
55 Okra 0.58mg 5.3%
56 Broad beans (raw) 0.58mg 5.3%
57 Kale 0.56mg 5.1%
58 Chives 0.56mg 5.1%
59 Cooked rapini 0.54mg 4.9%
60 Potato starch 0.54mg 4.9%
61 Asparagus 0.54mg 4.9%
62 Blackberry 0.53mg 4.8%
63 Spinach 0.53mg 4.8%
64 Welsh onion 0.52mg 4.7%
65 Coriander 0.5mg 4.5%
66 Pinto beans sprouts 0.5mg 4.5%
67 Horned melon 0.48mg 4.4%
68 Bamboo shoots 0.47mg 4.3%
69 Broad beans 0.47mg 4.3%
70 Arugula 0.47mg 4.3%
71 Sweet corn 0.46mg 4.2%
72 Cooked broccoli 0.45mg 4.1%
73 Lamb's quarters 0.44mg 4%
74 Dates (medjool) 0.44mg 4%
75 Soy sauce (tamari) 0.43mg 3.9%
76 Brussels sprouts 0.42mg 3.8%
77 Chicory greens 0.42mg 3.8%
78 Raspberries 0.42mg 3.8%
79 Broccoli 0.41mg 3.7%
80 Chinese broccoli 0.41mg 3.7%
81 Dandelion greens 0.41mg 3.7%
82 Mung bean sprouts 0.41mg 3.7%
83 Artichokes 0.4mg 3.6%
84 Shallots 0.4mg 3.6%
85 Kidney bean sprouts 0.4mg 3.6%
86 Cooked chinese broccoli 0.39mg 3.5%
87 Dried apricots 0.39mg 3.5%
88 Beet greens 0.38mg 3.5%
89 Salsify 0.38mg 3.5%
90 Burdock root 0.38mg 3.5%
91 Swiss chard 0.36mg 3.3%
92 Yardlong beans 0.36mg 3.3%
93 Pomegranates 0.35mg 3.2%
94 French fried potatoes 0.35mg 3.2%
95 Beets 0.35mg 3.2%
96 Cooked beets 0.35mg 3.2%
97 Ginger root 0.34mg 3.1%
98 Loganberries 0.34mg 3.1%
99 Cooked brussels sprouts 0.33mg 3%
100 Zucchini 0.33mg 3%
101 Chicory roots 0.33mg 3%
102 Golden raisins 0.32mg 2.9%
103 Canned corn 0.32mg 2.9%
104 Pumpkin 0.32mg 2.9%
105 Cooked kohlrabi 0.31mg 2.8%
106 Raw sweet potato 0.3mg 2.7%
107 Raw potatoes 0.3mg 2.7%
108 Potatoes 0.29mg 2.6%
109 Dates (deglet noor) 0.29mg 2.6%
110 Durian 0.28mg 2.5%
111 Radish 0.28mg 2.5%
112 Savoy cabbage 0.27mg 2.5%
113 Boiled potatoes 0.27mg 2.5%
114 Mashed potatoes (milk and butter added) 0.27mg 2.5%
115 Turnips 0.27mg 2.5%
116 Black currant 0.27mg 2.5%
117 Taro root 0.27mg 2.5%
118 Cauliflower 0.27mg 2.5%
119 Hot chili pepper 0.26mg 2.4%
120 Red bell peppers 0.25mg 2.3%
121 Green beans (snap beans) 0.25mg 2.3%
122 Rutabaga 0.24mg 2.2%
123 Carrots 0.24mg 2.2%
124 Patty pan squash 0.24mg 2.2%
125 Pokeberry shoots 0.24mg 2.2%
126 Guava 0.23mg 2.1%
127 Cooked collard greens 0.23mg 2.1%
128 Garden cress 0.23mg 2.1%
129 Romaine lettuce 0.23mg 2.1%
130 Red and white currants 0.23mg 2.1%
131 Hydrolyzed soy sauce 0.23mg 2.1%
132 Cooked pumpkin 0.23mg 2.1%
133 Kimchi 0.22mg 2%
134 Red cabbage 0.22mg 2%
135 Ripe olives 0.22mg 2%
136 Tomatillos 0.22mg 2%
137 Collard greens 0.21mg 1.9%
138 Cooked onion 0.21mg 1.9%
139 Apricots 0.2mg 1.8%
140 Sweet potato 0.2mg 1.8%
141 Cooked cabbage 0.2mg 1.8%
142 Pumpkin leaves 0.2mg 1.8%
143 Green onions 0.2mg 1.8%
144 Boiled carrots 0.2mg 1.8%
145 Cucumber 0.2mg 1.8%
146 Butterhead lettuce 0.2mg 1.8%
147 Red leaf lettuce 0.2mg 1.8%
148 Fennel 0.2mg 1.8%
149 Dock 0.2mg 1.8%
150 Yam 0.2mg 1.8%
151 Turnip greens 0.19mg 1.7%
152 Chinese cabbage 0.19mg 1.7%
153 Mamey sapote 0.19mg 1.7%
154 Prunes 0.19mg 1.7%
155 Cardoon 0.18mg 1.6%
156 Cantaloupe melon 0.18mg 1.6%
157 Cabbage 0.18mg 1.6%
158 Lettuce 0.18mg 1.6%
159 Kumquat 0.17mg 1.5%
160 Onion 0.17mg 1.5%
161 Peaches 0.17mg 1.5%
162 Tomatoes 0.17mg 1.5%
163 Purslane 0.17mg 1.5%
164 Cooked cauliflower 0.17mg 1.5%
165 Blueberries 0.16mg 1.5%
166 Cherimoya 0.16mg 1.5%
167 Bananas 0.15mg 1.4%
168 Daikon 0.15mg 1.4%
169 Figs 0.15mg 1.4%
170 Iceberg lettuce 0.15mg 1.4%
171 Kiwifruit 0.14mg 1.3%
172 Strawberry 0.14mg 1.3%
173 Plantains 0.14mg 1.3%
174 Cooked tomatoes 0.14mg 1.3%
175 Jackfruit 0.13mg 1.2%
176 Green bell peppers 0.13mg 1.2%
177 Celery 0.13mg 1.2%
178 Pineapple 0.12mg 1.1%
179 Eggplant 0.12mg 1.1%
180 Gooseberries 0.12mg 1.1%
181 Leeks 0.12mg 1.1%
182 Prickly pears 0.12mg 1.1%
183 Breadfruit 0.12mg 1.1%
184 Cooked turnips 0.12mg 1.1%
185 Carambola 0.12mg 1.1%
186 Jerusalem artichoke 0.12mg 1.1%
187 Mulberries 0.12mg 1.1%
188 Elderberry 0.11mg 1%
189 Grapes (muscadine) 0.11mg 1%
190 Watercress 0.11mg 1%
191 Lime 0.11mg 1%
192 Mammy-apple 0.1mg 0.9%
193 Watermelon 0.1mg 0.9%
194 Acerola 0.1mg 0.9%
195 Cherry 0.1mg 0.9%
196 Pear 0.1mg 0.9%
197 Passion fruit 0.1mg 0.9%
198 Naranjilla 0.1mg 0.9%
199 Rhubarb 0.1mg 0.9%
200 Sapodilla 0.1mg 0.9%