Welcome to the list of the top 100 vegetables highest in zinc content. Where the amount of zinc ranges from 3.73 mg to 0.61 mg per 100g. The top vegetable is Palm hearts, raw with the highest zinc content, which in 100g contains 3.73 mg of zinc.

The total recommended daily allowance or RDA for zinc is 15 mg. For the 100g serving of Palm hearts, raw, which contains 3.73 mg of zinc, the corresponding RDA zinc percentage is 25 %, which is the highest item from the list of vegetables high in zinc.

Our proprietary nutritional density score gives a nutritional value out of 100 based on 9 different vitamins, minerals and macro nutrients. 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.

Other important and zinc related nutrients are Calories, Protein, Fat and Carbohydrate. 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). 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.

zinc and nutrition facts in vegetables per 100g



Top Twenty List - Highest zinc Content per 100g

Below is a basic list for zinc in vegetables for the top 20 vegetables. A more comprehensive list for the top items can be found at the bottom of the page along with different servings.

1. Palm hearts, raw 3.73mg (25%RDA)
2. Fireweed, leaves, raw 2.66mg (18%RDA)
3. Lemon grass (citronella), raw 2.23mg (15%RDA)
4. Soybe 2.1mg (14%RDA)
5. Soybeans, mature seeds, sprouted, cooked, stir-fried, with salt 2.1mg (14%RDA)
6. Mushrooms, morel, raw 2.03mg (14%RDA)
7. Seaweed, irishmoss, raw 1.95mg (13%RDA)
8. Wasabi, root, raw 1.62mg (11%RDA)
9. Lentils, sprouted, cooked, stir-fried, with salt 1.6mg (11%RDA)
10. Lentils, sprouted, cooked, stir-fried, without salt 1.6mg (11%RDA)
11. Lentils, sprouted, raw 1.51mg (10%RDA)
12. Winged bean tuber, raw 1.39mg (9%RDA)
13. Mushrooms, shiitake, cooked, with salt 1.33mg (9%RDA)
14. Mushrooms, shiitake, cooked, without salt 1.33mg (9%RDA)
15. Winged bean leaves, raw 1.28mg (9%RDA)
16. Peas, green, raw 1.24mg (8%RDA)
17. Seaweed, kelp, raw 1.23mg (8%RDA)
18. Peas, green, cooked, boiled, drained, without salt 1.19mg (8%RDA)
19. Peas, green, cooked, boiled, drained, with salt 1.19mg (8%RDA)
20. Soybeans, mature seeds, sprouted, raw 1.17mg (8%RDA)

Highest Amount of zinc per Serving

Please remember that the above gives an accurate value in 100g for high zinc foods in your diet. You should also take into account portion sizes when you are considering the zinc nutritional content.

The food with the highest zinc content per typical serving is Endive, raw which contains 4.05 mg in 1 head (or 513 g). The percentage of the recommended daily value for this serving is 27 %. 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).

Milligrams of zinc in vegetables (per 100g)

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. 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.

vegetables zinc per 100g

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. The total food items which are raw is 49 items. The highest amount of zinc from the 49 raw items is in Palm hearts, raw where the content is 3.73 mg per 100g. The number of food items which are cooked are 40 items. 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. Comparing raw and cooked vegetables shows that cooking can change the levels of zinc by 1.63 mg in a 100g serving.

Nutritional Information Summary

From the list below you can find a full nutrition facts breakdown for all foods containing zinc which can be scaled for different servings and quantities. We have also sorted our complete nutritional information and vitamin database of over 7000 foods, to give a list of foods high in zinc.


List of Vegetables High in zinc Content per 100g

1. Palm hearts, raw - Zinc
3.73 mg of Zinc per 100g (25% RDA)
Nutritional Value = 17 / 100    Food Category - Vegetables and Vegetable Products
Zinc
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
3.73 mg(25%) 115(6%)25.61(20%)0.2(0%)2.7(5%)
2. Fireweed, leaves, raw - Zinc
2.66 mg of Zinc per 100g (18% RDA)
Nutritional Value = 24 / 100    Food Category - Vegetables and Vegetable Products
Zinc
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
2.66 mg(18%) 103(5%)19.22(15%)2.75(4%)4.71(8%)
Typical Serving Amount : 1 cup, chopped (or 23g):
0.61 mg(4%)23.69 kcal(1%)4.42 g(3%)0.63 g(1%)1.08 g(2%)
Other Serving Size : 1 plant (or 22g):
0.59 mg(4%)22.66 kcal(1%)4.23 g(3%)0.61 g(1%)1.04 g(2%)
3. Lemon grass (citronella), raw - Zinc
2.23 mg of Zinc per 100g (15% RDA)
Nutritional Value = 17 / 100    Food Category - Vegetables and Vegetable Products
Zinc
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
2.23 mg(15%) 99(5%)25.31(19%)0.49(1%)1.82(3%)
Typical Serving Amount : 1 cup (or 67g):
1.49 mg(10%)66.33 kcal(3%)16.96 g(13%)0.33 g(1%)1.22 g(2%)
Other Serving Size : 1 tbsp (or 4.8g):
0.11 mg(1%)4.75 kcal(0%)1.21 g(1%)0.02 g(0%)0.09 g(0%)
4. Soybe - Zinc
2.1 mg of Zinc per 100g (14% RDA)
Nutritional Value = 17 / 100    Food Category - Vegetables and Vegetable Products
Zinc
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
2.1 mg(14%) 125(6%)9.4(7%)7.1(11%)13.1(23%)
5. Soybeans, mature seeds, sprouted, cooked, stir-fried, with salt - Zinc
2.1 mg of Zinc per 100g (14% RDA)
Nutritional Value = 17 / 100    Food Category - Vegetables and Vegetable Products
Zinc
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
2.1 mg(14%) 125(6%)9.4(7%)7.1(11%)13.1(23%)
6. Mushrooms, morel, raw - Zinc
2.03 mg of Zinc per 100g (14% RDA)
Nutritional Value = 23 / 100    Food Category - Vegetables and Vegetable Products
Zinc
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
2.03 mg(14%) 31(2%)5.1(4%)0.57(1%)3.12(6%)
Typical Serving Amount : 1 cup (or 66g):
1.34 mg(9%)20.46 kcal(1%)3.37 g(3%)0.38 g(1%)2.06 g(4%)
Other Serving Size : 1 piece (or 12.9g):
0.26 mg(2%)4 kcal(0%)0.66 g(1%)0.07 g(0%)0.4 g(1%)
7. Seaweed, irishmoss, raw - Zinc
1.95 mg of Zinc per 100g (13% RDA)
Nutritional Value = 26 / 100    Food Category - Vegetables and Vegetable Products
Zinc
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
1.95 mg(13%) 49(2%)12.29(9%)0.16(0%)1.51(3%)
Typical Serving Amount : 2 tbsp (1/8 cup) (or 10g):
0.2 mg(1%)4.9 kcal(0%)1.23 g(1%)0.02 g(0%)0.15 g(0%)
8. Wasabi, root, raw - Zinc
1.62 mg of Zinc per 100g (11% RDA)
Nutritional Value = 20 / 100    Food Category - Vegetables and Vegetable Products
Zinc
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
1.62 mg(11%) 109(5%)23.54(18%)0.63(1%)4.8(9%)
Typical Serving Amount : 1 cup, sliced (or 130g):
2.11 mg(14%)141.7 kcal(7%)30.6 g(24%)0.82 g(1%)6.24 g(11%)
Other Serving Size : 1 root (or 169g):
2.74 mg(18%)184.21 kcal(9%)39.78 g(31%)1.06 g(2%)8.11 g(14%)
9. Lentils, sprouted, cooked, stir-fried, with salt - Zinc
1.6 mg of Zinc per 100g (11% RDA)
Nutritional Value = 16 / 100    Food Category - Vegetables and Vegetable Products
Zinc
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
1.6 mg(11%) 101(5%)21.25(16%)0.45(1%)8.8(16%)
10. Lentils, sprouted, cooked, stir-fried, without salt - Zinc
1.6 mg of Zinc per 100g (11% RDA)
Nutritional Value = 16 / 100    Food Category - Vegetables and Vegetable Products
Zinc
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
1.6 mg(11%) 101(5%)21.25(16%)0.45(1%)8.8(16%)
11. Lentils, sprouted, raw - Zinc
1.51 mg of Zinc per 100g (10% RDA)
Nutritional Value = 16 / 100    Food Category - Vegetables and Vegetable Products
Zinc
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
1.51 mg(10%) 106(5%)22.14(17%)0.55(1%)8.96(16%)
Typical Serving Amount : 1 cup (or 77g):
1.16 mg(8%)81.62 kcal(4%)17.05 g(13%)0.42 g(1%)6.9 g(12%)
12. Winged bean tuber, raw - Zinc
1.39 mg of Zinc per 100g (9% RDA)
Nutritional Value = 14 / 100    Food Category - Vegetables and Vegetable Products
Zinc
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
1.39 mg(9%) 148(7%)28.1(22%)0.9(1%)11.6(21%)
13. Mushrooms, shiitake, cooked, with salt - Zinc
1.33 mg of Zinc per 100g (9% RDA)
Nutritional Value = 14 / 100    Food Category - Vegetables and Vegetable Products
Zinc
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
1.33 mg(9%) 56(3%)14.39(11%)0.22(0%)1.56(3%)
Typical Serving Amount : 1 cup pieces (or 145g):
1.93 mg(13%)81.2 kcal(4%)20.87 g(16%)0.32 g(0%)2.26 g(4%)
Other Serving Size : 4 mushrooms (or 72g):
0.96 mg(6%)40.32 kcal(2%)10.36 g(8%)0.16 g(0%)1.12 g(2%)
14. Mushrooms, shiitake, cooked, without salt - Zinc
1.33 mg of Zinc per 100g (9% RDA)
Nutritional Value = 15 / 100    Food Category - Vegetables and Vegetable Products
Zinc
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
1.33 mg(9%) 56(3%)14.39(11%)0.22(0%)1.56(3%)
Typical Serving Amount : 1 cup pieces (or 145g):
1.93 mg(13%)81.2 kcal(4%)20.87 g(16%)0.32 g(0%)2.26 g(4%)
Other Serving Size : 4 mushrooms (or 72g):
0.96 mg(6%)40.32 kcal(2%)10.36 g(8%)0.16 g(0%)1.12 g(2%)
15. Winged bean leaves, raw - Zinc
1.28 mg of Zinc per 100g (9% RDA)
Nutritional Value = 25 / 100    Food Category - Vegetables and Vegetable Products
Zinc
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
1.28 mg(9%) 74(4%)14.1(11%)1.1(2%)5.85(10%)
16. Peas, green, raw - Zinc
1.24 mg of Zinc per 100g (8% RDA)
Nutritional Value = 23 / 100    Food Category - Vegetables and Vegetable Products
Zinc
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
1.24 mg(8%) 81(4%)14.45(11%)0.4(1%)5.42(10%)
Typical Serving Amount : 1 cup (or 145g):
1.8 mg(12%)117.45 kcal(6%)20.95 g(16%)0.58 g(1%)7.86 g(14%)
17. Seaweed, kelp, raw - Zinc
1.23 mg of Zinc per 100g (8% RDA)
Nutritional Value = 24 / 100    Food Category - Vegetables and Vegetable Products
Zinc
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
1.23 mg(8%) 43(2%)9.57(7%)0.56(1%)1.68(3%)
Typical Serving Amount : 2 tbsp (1/8 cup) (or 10g):
0.12 mg(1%)4.3 kcal(0%)0.96 g(1%)0.06 g(0%)0.17 g(0%)
18. Peas, green, cooked, boiled, drained, without salt - Zinc
1.19 mg of Zinc per 100g (8% RDA)
Nutritional Value = 20 / 100    Food Category - Vegetables and Vegetable Products
Zinc
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
1.19 mg(8%) 84(4%)15.63(12%)0.22(0%)5.36(10%)
Typical Serving Amount : 1 cup (or 160g):
1.9 mg(13%)134.4 kcal(7%)25.01 g(19%)0.35 g(1%)8.58 g(15%)
19. Peas, green, cooked, boiled, drained, with salt - Zinc
1.19 mg of Zinc per 100g (8% RDA)
Nutritional Value = 20 / 100    Food Category - Vegetables and Vegetable Products
Zinc
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
1.19 mg(8%) 84(4%)15.63(12%)0.22(0%)5.36(10%)
Typical Serving Amount : 1 cup (or 160g):
1.9 mg(13%)134.4 kcal(7%)25.01 g(19%)0.35 g(1%)8.58 g(15%)
20. Soybeans, mature seeds, sprouted, raw - Zinc
1.17 mg of Zinc per 100g (8% RDA)
Nutritional Value = 17 / 100    Food Category - Vegetables and Vegetable Products
Zinc
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
1.17 mg(8%) 122(6%)9.57(7%)6.7(10%)13.09(23%)
Typical Serving Amount : .5 cup (or 35g):
0.41 mg(3%)42.7 kcal(2%)3.35 g(3%)2.35 g(4%)4.58 g(8%)
Other Serving Size : 10 sprouts (or 10g):
0.12 mg(1%)12.2 kcal(1%)0.96 g(1%)0.67 g(1%)1.31 g(2%)
21. Garlic, raw - Zinc
1.16 mg of Zinc per 100g (8% RDA)
Nutritional Value = 18 / 100    Food Category - Vegetables and Vegetable Products
Zinc
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
1.16 mg(8%) 149(7%)33.06(25%)0.5(1%)6.36(11%)
Typical Serving Amount : 1 cup (or 136g):
1.58 mg(11%)202.64 kcal(10%)44.96 g(35%)0.68 g(1%)8.65 g(15%)
Other Serving Size : 1 tsp (or 2.8g):
0.03 mg(0%)4.17 kcal(0%)0.93 g(1%)0.01 g(0%)0.18 g(0%)
Other Serving Size : 1 clove (or 3g):
0.03 mg(0%)4.47 kcal(0%)0.99 g(1%)0.02 g(0%)0.19 g(0%)
Other Serving Size : 3 cloves (or 9g):
0.1 mg(1%)13.41 kcal(1%)2.98 g(2%)0.05 g(0%)0.57 g(1%)
22. Eppaw, raw - Zinc
1.15 mg of Zinc per 100g (8% RDA)
Nutritional Value = 15 / 100    Food Category - Vegetables and Vegetable Products
Zinc
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
1.15 mg(8%) 150(8%)31.68(24%)1.8(3%)4.6(8%)
Typical Serving Amount : 1 cup (or 100g):
1.15 mg(8%)150 kcal(8%)31.68 g(24%)1.8 g(3%)4.6 g(8%)
23. Epazote, raw - Zinc
1.1 mg of Zinc per 100g (7% RDA)
Nutritional Value = 29 / 100    Food Category - Vegetables and Vegetable Products
Zinc
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
1.1 mg(7%) 32(2%)7.44(6%)0.52(1%)0.33(1%)
Typical Serving Amount : 1 tbsp (or 0.8g):
0.01 mg(0%)0.26 kcal(0%)0.06 g(0%)0 g(0%)0 g(0%)
Other Serving Size : 1 sprig (or 2g):
0.02 mg(0%)0.64 kcal(0%)0.15 g(0%)0.01 g(0%)0.01 g(0%)
24. Mushrooms, brown, Italian, or Crimini, raw - Zinc
1.1 mg of Zinc per 100g (7% RDA)
Nutritional Value = 18 / 100    Food Category - Vegetables and Vegetable Products
Zinc
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
1.1 mg(7%) 22(1%)4.3(3%)0.1(0%)2.5(4%)
Typical Serving Amount : 1 cup whole (or 87g):
0.96 mg(6%)19.14 kcal(1%)3.74 g(3%)0.09 g(0%)2.18 g(4%)
Other Serving Size : 1 cup sliced (or 72g):
0.79 mg(5%)15.84 kcal(1%)3.1 g(2%)0.07 g(0%)1.8 g(3%)
Other Serving Size : 1 piece whole (or 20g):
0.22 mg(1%)4.4 kcal(0%)0.86 g(1%)0.02 g(0%)0.5 g(1%)
25. Bamboo shoots, raw - Zinc
1.1 mg of Zinc per 100g (7% RDA)
Nutritional Value = 22 / 100    Food Category - Vegetables and Vegetable Products
Zinc
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
1.1 mg(7%) 27(1%)5.2(4%)0.3(0%)2.6(5%)
Typical Serving Amount : 1 cup (1/2 slices) (or 151g):
1.66 mg(11%)40.77 kcal(2%)7.85 g(6%)0.45 g(1%)3.93 g(7%)
Other Serving Size : .5 cup (1/2 pieces) (or 76g):
0.84 mg(6%)20.52 kcal(1%)3.95 g(3%)0.23 g(0%)1.98 g(4%)
26. Parsley, fresh - Zinc
1.07 mg of Zinc per 100g (7% RDA)
Nutritional Value = 59 / 100    Food Category - Vegetables and Vegetable Products
Zinc
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
1.07 mg(7%) 36(2%)6.33(5%)0.79(1%)2.97(5%)
Typical Serving Amount : 1 cup chopped (or 60g):
0.64 mg(4%)21.6 kcal(1%)3.8 g(3%)0.47 g(1%)1.78 g(3%)
Other Serving Size : 1 tbsp (or 3.8g):
0.04 mg(0%)1.37 kcal(0%)0.24 g(0%)0.03 g(0%)0.11 g(0%)
Other Serving Size : 10 sprigs (or 10g):
0.11 mg(1%)3.6 kcal(0%)0.63 g(0%)0.08 g(0%)0.3 g(1%)
27. Seaweed, laver, raw - Zinc
1.05 mg of Zinc per 100g (7% RDA)
Nutritional Value = 46 / 100    Food Category - Vegetables and Vegetable Products
Zinc
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
1.05 mg(7%) 35(2%)5.11(4%)0.28(0%)5.81(10%)
Typical Serving Amount : 10 sheets (or 26g):
0.27 mg(2%)9.1 kcal(0%)1.33 g(1%)0.07 g(0%)1.51 g(3%)
Other Serving Size : 2 tbsp (1/8 cup) (or 10g):
0.11 mg(1%)3.5 kcal(0%)0.51 g(0%)0.03 g(0%)0.58 g(1%)
28. Peas, mature seeds, sprouted, raw - Zinc
1.05 mg of Zinc per 100g (7% RDA)
Nutritional Value = 16 / 100    Food Category - Vegetables and Vegetable Products
Zinc
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
1.05 mg(7%) 124(6%)27.11(21%)0.68(1%)8.8(16%)
Typical Serving Amount : 1 cup (or 120g):
1.26 mg(8%)148.8 kcal(7%)32.53 g(25%)0.82 g(1%)10.56 g(19%)
29. Soybeans, mature seeds, sprouted, cooked, steamed - Zinc
1.04 mg of Zinc per 100g (7% RDA)
Nutritional Value = 18 / 100    Food Category - Vegetables and Vegetable Products
Zinc
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
1.04 mg(7%) 81(4%)6.53(5%)4.45(7%)8.47(15%)
Typical Serving Amount : 1 cup (or 94g):
0.98 mg(7%)76.14 kcal(4%)6.14 g(5%)4.18 g(6%)7.96 g(14%)
30. Soybeans, mature seeds, sprouted, cooked, steamed, with salt - Zinc
1.04 mg of Zinc per 100g (7% RDA)
Nutritional Value = 18 / 100    Food Category - Vegetables and Vegetable Products
Zinc
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
1.04 mg(7%) 81(4%)6.53(5%)4.45(7%)8.47(15%)
Typical Serving Amount : 1 cup (or 94g):
0.98 mg(7%)76.14 kcal(4%)6.14 g(5%)4.18 g(6%)7.96 g(14%)
31. Pigeonpeas, immature seeds, raw - Zinc
1.04 mg of Zinc per 100g (7% RDA)
Nutritional Value = 19 / 100    Food Category - Vegetables and Vegetable Products
Zinc
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
1.04 mg(7%) 136(7%)23.88(18%)1.64(3%)7.2(13%)
Typical Serving Amount : 1 cup (or 154g):
1.6 mg(11%)209.44 kcal(10%)36.78 g(28%)2.53 g(4%)11.09 g(20%)
Other Serving Size : 10 seeds (or 4g):
0.04 mg(0%)5.44 kcal(0%)0.96 g(1%)0.07 g(0%)0.29 g(1%)
32. Cowpeas (blackeyes), immature seeds, cooked, boiled, drained, with salt - Zinc
1.03 mg of Zinc per 100g (7% RDA)
Nutritional Value = 18 / 100    Food Category - Vegetables and Vegetable Products
Zinc
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
1.03 mg(7%) 94(5%)19.73(15%)0.38(1%)3.17(6%)
Typical Serving Amount : 1 cup (or 165g):
1.7 mg(11%)155.1 kcal(8%)32.55 g(25%)0.63 g(1%)5.23 g(9%)
33. Cowpeas (blackeyes), immature seeds, cooked, boiled, drained, without salt - Zinc
1.03 mg of Zinc per 100g (7% RDA)
Nutritional Value = 18 / 100    Food Category - Vegetables and Vegetable Products
Zinc
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
1.03 mg(7%) 97(5%)20.32(16%)0.38(1%)3.17(6%)
Typical Serving Amount : 1 cup (or 165g):
1.7 mg(11%)160.05 kcal(8%)33.53 g(26%)0.63 g(1%)5.23 g(9%)
34. Mushrooms, shiitake, raw - Zinc
1.03 mg of Zinc per 100g (7% RDA)
Nutritional Value = 16 / 100    Food Category - Vegetables and Vegetable Products
Zinc
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
1.03 mg(7%) 34(2%)6.79(5%)0.49(1%)2.24(4%)
Typical Serving Amount : 1 piece whole (or 19g):
0.2 mg(1%)6.46 kcal(0%)1.29 g(1%)0.09 g(0%)0.43 g(1%)
35. Cowpeas (blackeyes), immature seeds, raw - Zinc
1.01 mg of Zinc per 100g (7% RDA)
Nutritional Value = 18 / 100    Food Category - Vegetables and Vegetable Products
Zinc
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
1.01 mg(7%) 90(5%)18.83(14%)0.35(1%)2.95(5%)
Typical Serving Amount : 1 cup (or 145g):
1.46 mg(10%)130.5 kcal(7%)27.3 g(21%)0.51 g(1%)4.28 g(8%)
36. Beans, fava, in pod, raw - Zinc
1 mg of Zinc per 100g (7% RDA)
Nutritional Value = 19 / 100    Food Category - Vegetables and Vegetable Products
Zinc
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
1 mg(7%) 88(4%)17.63(14%)0.73(1%)7.92(14%)
Typical Serving Amount : 1 cup (or 126g):
1.26 mg(8%)110.88 kcal(6%)22.21 g(17%)0.92 g(1%)9.98 g(18%)
Other Serving Size : 1 pod (or 6.1g):
0.06 mg(0%)5.37 kcal(0%)1.08 g(1%)0.04 g(0%)0.48 g(1%)
37. Soybeans, green, raw - Zinc
0.99 mg of Zinc per 100g (7% RDA)
Nutritional Value = 19 / 100    Food Category - Vegetables and Vegetable Products
Zinc
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
0.99 mg(7%) 147(7%)11.05(9%)6.8(10%)12.95(23%)
Typical Serving Amount : 1 cup (or 256g):
2.53 mg(17%)376.32 kcal(19%)28.29 g(22%)17.41 g(27%)33.15 g(59%)
38. Beans, navy, mature seeds, sprouted, cooked, boiled, drained, without salt - Zinc
0.97 mg of Zinc per 100g (6% RDA)
Nutritional Value = 18 / 100    Food Category - Vegetables and Vegetable Products
Zinc
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
0.97 mg(6%) 78(4%)15.01(12%)0.81(1%)7.07(13%)
39. Beans, navy, mature seeds, sprouted, cooked, boiled, drained, with salt - Zinc
0.97 mg of Zinc per 100g (6% RDA)
Nutritional Value = 18 / 100    Food Category - Vegetables and Vegetable Products
Zinc
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
0.97 mg(6%) 78(4%)15.01(12%)0.81(1%)7.07(13%)
40. Mushrooms, shiitake, stir-fried - Zinc
0.96 mg of Zinc per 100g (6% RDA)
Nutritional Value = 16 / 100    Food Category - Vegetables and Vegetable Products
Zinc
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
0.96 mg(6%) 39(2%)7.68(6%)0.35(1%)3.45(6%)
Typical Serving Amount : 1 cup whole (or 89g):
0.85 mg(6%)34.71 kcal(2%)6.84 g(5%)0.31 g(0%)3.07 g(5%)
Other Serving Size : 1 cup sliced (or 97g):
0.93 mg(6%)37.83 kcal(2%)7.45 g(6%)0.34 g(1%)3.35 g(6%)
Other Serving Size : 1 piece whole (or 19g):
0.18 mg(1%)7.41 kcal(0%)1.46 g(1%)0.07 g(0%)0.66 g(1%)
41. Alfalfa seeds, sprouted, raw - Zinc
0.92 mg of Zinc per 100g (6% RDA)
Nutritional Value = 25 / 100    Food Category - Vegetables and Vegetable Products
Zinc
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
0.92 mg(6%) 23(1%)2.1(2%)0.69(1%)3.99(7%)
Typical Serving Amount : 1 cup (or 33g):
0.3 mg(2%)7.59 kcal(0%)0.69 g(1%)0.23 g(0%)1.32 g(2%)
Other Serving Size : 1 tbsp (or 3g):
0.03 mg(0%)0.69 kcal(0%)0.06 g(0%)0.02 g(0%)0.12 g(0%)
42. Soybeans, green, cooked, boiled, drained, without salt - Zinc
0.91 mg of Zinc per 100g (6% RDA)
Nutritional Value = 18 / 100    Food Category - Vegetables and Vegetable Products
Zinc
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
0.91 mg(6%) 141(7%)11.05(9%)6.4(10%)12.35(22%)
Typical Serving Amount : 1 cup (or 180g):
1.64 mg(11%)253.8 kcal(13%)19.89 g(15%)11.52 g(18%)22.23 g(40%)
43. Soybeans, green, cooked, boiled, drained, with salt - Zinc
0.91 mg of Zinc per 100g (6% RDA)
Nutritional Value = 17 / 100    Food Category - Vegetables and Vegetable Products
Zinc
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
0.91 mg(6%) 141(7%)11.05(9%)6.4(10%)12.35(22%)
Typical Serving Amount : 1 cup (or 180g):
1.64 mg(11%)253.8 kcal(13%)19.89 g(15%)11.52 g(18%)22.23 g(40%)
44. Mung beans, mature seeds, sprouted, cooked, stir-fried - Zinc
0.9 mg of Zinc per 100g (6% RDA)
Nutritional Value = 20 / 100    Food Category - Vegetables and Vegetable Products
Zinc
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
0.9 mg(6%) 50(3%)10.59(8%)0.21(0%)4.3(8%)
Typical Serving Amount : 1 cup (or 124g):
1.12 mg(7%)62 kcal(3%)13.13 g(10%)0.26 g(0%)5.33 g(10%)
45. Amaranth leaves, raw - Zinc
0.9 mg of Zinc per 100g (6% RDA)
Nutritional Value = 45 / 100    Food Category - Vegetables and Vegetable Products
Zinc
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
0.9 mg(6%) 23(1%)4.02(3%)0.33(1%)2.46(4%)
Typical Serving Amount : 1 cup (or 28g):
0.25 mg(2%)6.44 kcal(0%)1.13 g(1%)0.09 g(0%)0.69 g(1%)
Other Serving Size : 1 leaf (or 14g):
0.13 mg(1%)3.22 kcal(0%)0.56 g(0%)0.05 g(0%)0.34 g(1%)
46. Beans, navy, mature seeds, sprouted, raw - Zinc
0.89 mg of Zinc per 100g (6% RDA)
Nutritional Value = 18 / 100    Food Category - Vegetables and Vegetable Products
Zinc
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
0.89 mg(6%) 67(3%)13.05(10%)0.7(1%)6.15(11%)
Typical Serving Amount : 1 cup (or 104g):
0.93 mg(6%)69.68 kcal(3%)13.57 g(10%)0.73 g(1%)6.4 g(11%)
47. Amaranth leaves, cooked, boiled, drained, with salt - Zinc
0.88 mg of Zinc per 100g (6% RDA)
Nutritional Value = 46 / 100    Food Category - Vegetables and Vegetable Products
Zinc
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
0.88 mg(6%) 21(1%)4.11(3%)0.18(0%)2.11(4%)
Typical Serving Amount : 1 cup (or 132g):
1.16 mg(8%)27.72 kcal(1%)5.43 g(4%)0.24 g(0%)2.79 g(5%)
48. Amaranth leaves, cooked, boiled, drained, without salt - Zinc
0.88 mg of Zinc per 100g (6% RDA)
Nutritional Value = 47 / 100    Food Category - Vegetables and Vegetable Products
Zinc
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
0.88 mg(6%) 21(1%)4.11(3%)0.18(0%)2.11(4%)
Typical Serving Amount : 1 cup (or 132g):
1.16 mg(8%)27.72 kcal(1%)5.43 g(4%)0.24 g(0%)2.79 g(5%)
49. Mushrooms, white, cooked, boiled, drained, with salt - Zinc
0.87 mg of Zinc per 100g (6% RDA)
Nutritional Value = 19 / 100    Food Category - Vegetables and Vegetable Products
Zinc
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
0.87 mg(6%) 28(1%)5.29(4%)0.47(1%)2.17(4%)
Typical Serving Amount : 1 cup pieces (or 156g):
1.36 mg(9%)43.68 kcal(2%)8.25 g(6%)0.73 g(1%)3.39 g(6%)
Other Serving Size : 1 tbsp (or 9.8g):
0.09 mg(1%)2.74 kcal(0%)0.52 g(0%)0.05 g(0%)0.21 g(0%)
Other Serving Size : 1 mushroom (or 12g):
0.1 mg(1%)3.36 kcal(0%)0.63 g(0%)0.06 g(0%)0.26 g(0%)
50. Mushrooms, white, cooked, boiled, drained, without salt - Zinc
0.87 mg of Zinc per 100g (6% RDA)
Nutritional Value = 20 / 100    Food Category - Vegetables and Vegetable Products
Zinc
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
0.87 mg(6%) 28(1%)5.29(4%)0.47(1%)2.17(4%)
Typical Serving Amount : 1 cup pieces (or 156g):
1.36 mg(9%)43.68 kcal(2%)8.25 g(6%)0.73 g(1%)3.39 g(6%)
Other Serving Size : 1 tbsp (or 9.8g):
0.09 mg(1%)2.74 kcal(0%)0.52 g(0%)0.05 g(0%)0.21 g(0%)
Other Serving Size : 1 mushroom (or 12g):
0.1 mg(1%)3.36 kcal(0%)0.63 g(0%)0.06 g(0%)0.26 g(0%)
51. Spinach souffle - Zinc
0.85 mg of Zinc per 100g (6% RDA)
Nutritional Value = 17 / 100    Food Category - Vegetables and Vegetable Products
Zinc
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
0.85 mg(6%) 169(8%)5.9(5%)12.95(20%)7.89(14%)
Typical Serving Amount : 1 cup (or 136g):
1.16 mg(8%)229.84 kcal(11%)8.02 g(6%)17.61 g(27%)10.73 g(19%)
Other Serving Size : 1 recipe yield (or 813g):
6.91 mg(46%)1373.97 kcal(69%)47.97 g(37%)105.28 g(162%)64.15 g(115%)
52. Fiddlehead ferns, raw - Zinc
0.83 mg of Zinc per 100g (6% RDA)
Nutritional Value = 30 / 100    Food Category - Vegetables and Vegetable Products
Zinc
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
0.83 mg(6%) 34(2%)5.54(4%)0.4(1%)4.55(8%)
53. Squash, zucchini, baby, raw - Zinc
0.83 mg of Zinc per 100g (6% RDA)
Nutritional Value = 36 / 100    Food Category - Vegetables and Vegetable Products
Zinc
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
0.83 mg(6%) 21(1%)3.11(2%)0.4(1%)2.71(5%)
Typical Serving Amount : 1 large (or 16g):
0.13 mg(1%)3.36 kcal(0%)0.5 g(0%)0.06 g(0%)0.43 g(1%)
Other Serving Size : 1 medium (or 11g):
0.09 mg(1%)2.31 kcal(0%)0.34 g(0%)0.04 g(0%)0.3 g(1%)
54. Pigeonpeas, immature seeds, cooked, boiled, drained, with salt - Zinc
0.82 mg of Zinc per 100g (5% RDA)
Nutritional Value = 19 / 100    Food Category - Vegetables and Vegetable Products
Zinc
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
0.82 mg(5%) 111(6%)19.49(15%)1.36(2%)5.96(11%)
Typical Serving Amount : 1 cup (or 153g):
1.25 mg(8%)169.83 kcal(8%)29.82 g(23%)2.08 g(3%)9.12 g(16%)
55. Pigeonpeas, immature seeds, cooked, boiled, drained, without salt - Zinc
0.82 mg of Zinc per 100g (5% RDA)
Nutritional Value = 19 / 100    Food Category - Vegetables and Vegetable Products
Zinc
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
0.82 mg(5%) 111(6%)19.49(15%)1.36(2%)5.96(11%)
Typical Serving Amount : 1 cup (or 153g):
1.25 mg(8%)169.83 kcal(8%)29.82 g(23%)2.08 g(3%)9.12 g(16%)
56. Balsam-pear (bitter gourd), pods, raw - Zinc
0.8 mg of Zinc per 100g (5% RDA)
Nutritional Value = 51 / 100    Food Category - Vegetables and Vegetable Products
Zinc
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
0.8 mg(5%) 17(1%)3.7(3%)0.17(0%)1(2%)
Typical Serving Amount : 1 cup (1/2 pieces) (or 93g):
0.74 mg(5%)15.81 kcal(1%)3.44 g(3%)0.16 g(0%)0.93 g(2%)
Other Serving Size : 1 balsam-pear (or 124g):
0.99 mg(7%)21.08 kcal(1%)4.59 g(4%)0.21 g(0%)1.24 g(2%)
57. Lima beans, immature seeds, cooked, boiled, drained, with salt - Zinc
0.79 mg of Zinc per 100g (5% RDA)
Nutritional Value = 18 / 100    Food Category - Vegetables and Vegetable Products
Zinc
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
0.79 mg(5%) 123(6%)23.64(18%)0.32(0%)6.81(12%)
Typical Serving Amount : 1 cup (or 170g):
1.34 mg(9%)209.1 kcal(10%)40.19 g(31%)0.54 g(1%)11.58 g(21%)
58. Jute, potherb, cooked, boiled, drained, with salt - Zinc
0.79 mg of Zinc per 100g (5% RDA)
Nutritional Value = 48 / 100    Food Category - Vegetables and Vegetable Products
Zinc
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
0.79 mg(5%) 37(2%)7.29(6%)0.2(0%)3.68(7%)
Typical Serving Amount : 1 cup (or 87g):
0.69 mg(5%)32.19 kcal(2%)6.34 g(5%)0.17 g(0%)3.2 g(6%)
59. Jute, potherb, raw - Zinc
0.79 mg of Zinc per 100g (5% RDA)
Nutritional Value = 40 / 100    Food Category - Vegetables and Vegetable Products
Zinc
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
0.79 mg(5%) 34(2%)5.8(4%)0.25(0%)4.65(8%)
Typical Serving Amount : 1 cup (or 28g):
0.22 mg(1%)9.52 kcal(0%)1.62 g(1%)0.07 g(0%)1.3 g(2%)
60. Jute, potherb, cooked, boiled, drained, without salt - Zinc
0.79 mg of Zinc per 100g (5% RDA)
Nutritional Value = 49 / 100    Food Category - Vegetables and Vegetable Products
Zinc
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
0.79 mg(5%) 37(2%)7.29(6%)0.2(0%)3.68(7%)
Typical Serving Amount : 1 cup (or 87g):
0.69 mg(5%)32.19 kcal(2%)6.34 g(5%)0.17 g(0%)3.2 g(6%)
61. Endive, raw - Zinc
0.79 mg of Zinc per 100g (5% RDA)
Nutritional Value = 43 / 100    Food Category - Vegetables and Vegetable Products
Zinc
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
0.79 mg(5%) 17(1%)3.35(3%)0.2(0%)1.25(2%)
Typical Serving Amount : 1 head (or 513g):
4.05 mg(27%)87.21 kcal(4%)17.19 g(13%)1.03 g(2%)6.41 g(11%)
Other Serving Size : .5 cup, chopped (or 25g):
0.2 mg(1%)4.25 kcal(0%)0.84 g(1%)0.05 g(0%)0.31 g(1%)
62. Lima beans, immature seeds, cooked, boiled, drained, without salt - Zinc
0.79 mg of Zinc per 100g (5% RDA)
Nutritional Value = 18 / 100    Food Category - Vegetables and Vegetable Products
Zinc
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
0.79 mg(5%) 123(6%)23.64(18%)0.32(0%)6.81(12%)
Typical Serving Amount : 1 cup (or 170g):
1.34 mg(9%)209.1 kcal(10%)40.19 g(31%)0.54 g(1%)11.58 g(21%)
63. Peas, mature seeds, sprouted, cooked, boiled, drained, without salt - Zinc
0.78 mg of Zinc per 100g (5% RDA)
Nutritional Value = 16 / 100    Food Category - Vegetables and Vegetable Products
Zinc
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
0.78 mg(5%) 98(5%)17.08(13%)0.51(1%)7.05(13%)
64. Peas, mature seeds, sprouted, cooked, boiled, drained, with salt - Zinc
0.78 mg of Zinc per 100g (5% RDA)
Nutritional Value = 15 / 100    Food Category - Vegetables and Vegetable Products
Zinc
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
0.78 mg(5%) 98(5%)17.08(13%)0.51(1%)7.05(13%)
65. Lima beans, immature seeds, raw - Zinc
0.78 mg of Zinc per 100g (5% RDA)
Nutritional Value = 19 / 100    Food Category - Vegetables and Vegetable Products
Zinc
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
0.78 mg(5%) 113(6%)20.17(16%)0.86(1%)6.84(12%)
Typical Serving Amount : 1 cup (or 156g):
1.22 mg(8%)176.28 kcal(9%)31.47 g(24%)1.34 g(2%)10.67 g(19%)
66. Balsam-pear (bitter gourd), pods, cooked, boiled, drained, with salt - Zinc
0.77 mg of Zinc per 100g (5% RDA)
Nutritional Value = 36 / 100    Food Category - Vegetables and Vegetable Products
Zinc
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
0.77 mg(5%) 19(1%)4.32(3%)0.18(0%)0.84(2%)
Typical Serving Amount : 1 cup (1/2 pieces) (or 124g):
0.95 mg(6%)23.56 kcal(1%)5.36 g(4%)0.22 g(0%)1.04 g(2%)
67. Balsam-pear (bitter gourd), pods, cooked, boiled, drained, without salt - Zinc
0.77 mg of Zinc per 100g (5% RDA)
Nutritional Value = 37 / 100    Food Category - Vegetables and Vegetable Products
Zinc
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
0.77 mg(5%) 19(1%)4.32(3%)0.18(0%)0.84(2%)
Typical Serving Amount : 1 cup (1/2 pieces) (or 124g):
0.95 mg(6%)23.56 kcal(1%)5.36 g(4%)0.22 g(0%)1.04 g(2%)
Other Serving Size : .5 cup (1/2 pieces) (or 62g):
0.48 mg(3%)11.78 kcal(1%)2.68 g(2%)0.11 g(0%)0.52 g(1%)
68. Mushrooms, oyster, raw - Zinc
0.77 mg of Zinc per 100g (5% RDA)
Nutritional Value = 18 / 100    Food Category - Vegetables and Vegetable Products
Zinc
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
0.77 mg(5%) 33(2%)6.09(5%)0.41(1%)3.31(6%)
Typical Serving Amount : 1 large (or 148g):
1.14 mg(8%)48.84 kcal(2%)9.01 g(7%)0.61 g(1%)4.9 g(9%)
Other Serving Size : 1 small (or 15g):
0.12 mg(1%)4.95 kcal(0%)0.91 g(1%)0.06 g(0%)0.5 g(1%)
Other Serving Size : 1 cup sliced (or 86g):
0.66 mg(4%)28.38 kcal(1%)5.24 g(4%)0.35 g(1%)2.85 g(5%)
69. Broccoli raab, raw - Zinc
0.77 mg of Zinc per 100g (5% RDA)
Nutritional Value = 49 / 100    Food Category - Vegetables and Vegetable Products
Zinc
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
0.77 mg(5%) 22(1%)2.85(2%)0.49(1%)3.17(6%)
Typical Serving Amount : 1 cup chopped (or 40g):
0.31 mg(2%)8.8 kcal(0%)1.14 g(1%)0.2 g(0%)1.27 g(2%)
Other Serving Size : 1 stalk (or 19g):
0.15 mg(1%)4.18 kcal(0%)0.54 g(0%)0.09 g(0%)0.6 g(1%)
70. Spinach, cooked, boiled, drained, with salt - Zinc
0.76 mg of Zinc per 100g (5% RDA)
Nutritional Value = 62 / 100    Food Category - Vegetables and Vegetable Products
Zinc
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
0.76 mg(5%) 23(1%)3.75(3%)0.26(0%)2.97(5%)
Typical Serving Amount : 1 cup (or 180g):
1.37 mg(9%)41.4 kcal(2%)6.75 g(5%)0.47 g(1%)5.35 g(10%)
71. Spinach, cooked, boiled, drained, without salt - Zinc
0.76 mg of Zinc per 100g (5% RDA)
Nutritional Value = 63 / 100    Food Category - Vegetables and Vegetable Products
Zinc
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
0.76 mg(5%) 23(1%)3.75(3%)0.26(0%)2.97(5%)
Typical Serving Amount : 1 cup (or 180g):
1.37 mg(9%)41.4 kcal(2%)6.75 g(5%)0.47 g(1%)5.35 g(10%)
72. Mushrooms, maitake, raw - Zinc
0.75 mg of Zinc per 100g (5% RDA)
Nutritional Value = 16 / 100    Food Category - Vegetables and Vegetable Products
Zinc
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
0.75 mg(5%) 31(2%)6.97(5%)0.19(0%)1.94(3%)
Typical Serving Amount : 1 cup diced (or 70g):
0.53 mg(4%)21.7 kcal(1%)4.88 g(4%)0.13 g(0%)1.36 g(2%)
Other Serving Size : 1 piece whole (or 1.1g):
0.01 mg(0%)0.34 kcal(0%)0.08 g(0%)0 g(0%)0.02 g(0%)
73. Chayote, fruit, raw - Zinc
0.74 mg of Zinc per 100g (5% RDA)
Nutritional Value = 21 / 100    Food Category - Vegetables and Vegetable Products
Zinc
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
0.74 mg(5%) 19(1%)4.51(3%)0.13(0%)0.82(1%)
Typical Serving Amount : 1 cup (1 pieces) (or 132g):
0.98 mg(7%)25.08 kcal(1%)5.95 g(5%)0.17 g(0%)1.08 g(2%)
Other Serving Size : 1 chayote (5-3/4) (or 203g):
1.5 mg(10%)38.57 kcal(2%)9.16 g(7%)0.26 g(0%)1.66 g(3%)
74. Mushrooms, white, microwaved - Zinc
0.73 mg of Zinc per 100g (5% RDA)
Nutritional Value = 16 / 100    Food Category - Vegetables and Vegetable Products
Zinc
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
0.73 mg(5%) 35(2%)6.04(5%)0.46(1%)3.91(7%)
75. Chrysanthemum leaves, raw - Zinc
0.71 mg of Zinc per 100g (5% RDA)
Nutritional Value = 34 / 100    Food Category - Vegetables and Vegetable Products
Zinc
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
0.71 mg(5%) 24(1%)3.01(2%)0.56(1%)3.36(6%)
Typical Serving Amount : 1 cup, chopped (or 51g):
0.36 mg(2%)12.24 kcal(1%)1.54 g(1%)0.29 g(0%)1.71 g(3%)
Other Serving Size : 1 leaf (or 18g):
0.13 mg(1%)4.32 kcal(0%)0.54 g(0%)0.1 g(0%)0.6 g(1%)
76. Mushrooms, Chanterelle, raw - Zinc
0.71 mg of Zinc per 100g (5% RDA)
Nutritional Value = 17 / 100    Food Category - Vegetables and Vegetable Products
Zinc
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
0.71 mg(5%) 38(2%)6.86(5%)0.53(1%)1.49(3%)
Typical Serving Amount : 1 cup (or 54g):
0.38 mg(3%)20.52 kcal(1%)3.7 g(3%)0.29 g(0%)0.8 g(1%)
Other Serving Size : 1 piece (or 5.4g):
0.04 mg(0%)2.05 kcal(0%)0.37 g(0%)0.03 g(0%)0.08 g(0%)
77. Chrysanthemum, garland, raw - Zinc
0.71 mg of Zinc per 100g (5% RDA)
Nutritional Value = 35 / 100    Food Category - Vegetables and Vegetable Products
Zinc
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
0.71 mg(5%) 24(1%)3.02(2%)0.56(1%)3.36(6%)
Typical Serving Amount : 1 cup (1 pieces) (or 25g):
0.18 mg(1%)6 kcal(0%)0.76 g(1%)0.14 g(0%)0.84 g(2%)
Other Serving Size : 1 stem (8-3/4 long) (or 14g):
0.1 mg(1%)3.36 kcal(0%)0.42 g(0%)0.08 g(0%)0.47 g(1%)
78. Gourd, white-flowered (calabash), raw - Zinc
0.7 mg of Zinc per 100g (5% RDA)
Nutritional Value = 24 / 100    Food Category - Vegetables and Vegetable Products
Zinc
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
0.7 mg(5%) 14(1%)3.39(3%)0.02(0%)0.62(1%)
Typical Serving Amount : .5 cup (1 pieces) (or 58g):
0.41 mg(3%)8.12 kcal(0%)1.97 g(2%)0.01 g(0%)0.36 g(1%)
Other Serving Size : 1 gourd (or 771g):
5.4 mg(36%)107.94 kcal(5%)26.14 g(20%)0.15 g(0%)4.78 g(9%)
79. Gourd, white-flowered (calabash), cooked, boiled, drained, without salt - Zinc
0.7 mg of Zinc per 100g (5% RDA)
Nutritional Value = 21 / 100    Food Category - Vegetables and Vegetable Products
Zinc
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
0.7 mg(5%) 15(1%)3.69(3%)0.02(0%)0.6(1%)
Typical Serving Amount : 1 cup (1 cubes) (or 146g):
1.02 mg(7%)21.9 kcal(1%)5.39 g(4%)0.03 g(0%)0.88 g(2%)
80. Gourd, white-flowered (calabash), cooked, boiled, drained, with salt - Zinc
0.7 mg of Zinc per 100g (5% RDA)
Nutritional Value = 21 / 100    Food Category - Vegetables and Vegetable Products
Zinc
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
0.7 mg(5%) 13(1%)3.1(2%)0.02(0%)0.6(1%)
Typical Serving Amount : 1 cup (1 cubes) (or 146g):
1.02 mg(7%)18.98 kcal(1%)4.53 g(3%)0.03 g(0%)0.88 g(2%)
81. Potato pancakes - Zinc
0.7 mg of Zinc per 100g (5% RDA)
Nutritional Value = 15 / 100    Food Category - Vegetables and Vegetable Products
Zinc
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
0.7 mg(5%) 268(13%)27.81(21%)14.76(23%)6.08(11%)
Typical Serving Amount : 1 small 2-3/4 in. dia., 5/8 in. thick. (or 22g):
0.15 mg(1%)58.96 kcal(3%)6.12 g(5%)3.25 g(5%)1.34 g(2%)
Other Serving Size : 1 medium 3-1/4 in. x 3-5/8 in., 5/8 in. thick. (or 37g):
0.26 mg(2%)99.16 kcal(5%)10.29 g(8%)5.46 g(8%)2.25 g(4%)
82. Potatoes, au gratin, home-prepared from recipe using margarine - Zinc
0.69 mg of Zinc per 100g (5% RDA)
Nutritional Value = 15 / 100    Food Category - Vegetables and Vegetable Products
Zinc
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
0.69 mg(5%) 132(7%)11.27(9%)7.59(12%)5.06(9%)
Typical Serving Amount : 1 cup (or 245g):
1.69 mg(11%)323.4 kcal(16%)27.61 g(21%)18.6 g(29%)12.4 g(22%)
83. Potatoes, au gratin, home-prepared from recipe using butter - Zinc
0.69 mg of Zinc per 100g (5% RDA)
Nutritional Value = 15 / 100    Food Category - Vegetables and Vegetable Products
Zinc
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
0.69 mg(5%) 132(7%)11.27(9%)7.59(12%)5.06(9%)
Typical Serving Amount : 1 cup (or 245g):
1.69 mg(11%)323.4 kcal(16%)27.61 g(21%)18.6 g(29%)12.4 g(22%)
84. Grape leaves, raw - Zinc
0.67 mg of Zinc per 100g (4% RDA)
Nutritional Value = 29 / 100    Food Category - Vegetables and Vegetable Products
Zinc
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
0.67 mg(4%) 93(5%)17.31(13%)2.12(3%)5.6(10%)
Typical Serving Amount : 1 cup (or 14g):
0.09 mg(1%)13.02 kcal(1%)2.42 g(2%)0.3 g(0%)0.78 g(1%)
Other Serving Size : 1 leaf (or 3g):
0.02 mg(0%)2.79 kcal(0%)0.52 g(0%)0.06 g(0%)0.17 g(0%)
85. Jew's ear, (pepeao), raw - Zinc
0.66 mg of Zinc per 100g (4% RDA)
Nutritional Value = 15 / 100    Food Category - Vegetables and Vegetable Products
Zinc
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
0.66 mg(4%) 25(1%)6.75(5%)0.04(0%)0.48(1%)
Typical Serving Amount : 1 cup slices (or 99g):
0.65 mg(4%)24.75 kcal(1%)6.68 g(5%)0.04 g(0%)0.48 g(1%)
Other Serving Size : 1 piece (or 6g):
0.04 mg(0%)1.5 kcal(0%)0.41 g(0%)0 g(0%)0.03 g(0%)
86. Mushrooms, portabella, exposed to ultraviolet light, grilled - Zinc
0.65 mg of Zinc per 100g (4% RDA)
Nutritional Value = 16 / 100    Food Category - Vegetables and Vegetable Products
Zinc
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
0.65 mg(4%) 29(1%)4.44(3%)0.58(1%)3.28(6%)
Typical Serving Amount : 1 cup sliced (or 121g):
0.79 mg(5%)35.09 kcal(2%)5.37 g(4%)0.7 g(1%)3.97 g(7%)
87. Mushrooms, portabella, grilled - Zinc
0.65 mg of Zinc per 100g (4% RDA)
Nutritional Value = 16 / 100    Food Category - Vegetables and Vegetable Products
Zinc
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
0.65 mg(4%) 29(1%)4.44(3%)0.58(1%)3.28(6%)
Typical Serving Amount : 1 cup sliced (or 121g):
0.79 mg(5%)35.09 kcal(2%)5.37 g(4%)0.7 g(1%)3.97 g(7%)
88. Mushrooms, enoki, raw - Zinc
0.65 mg of Zinc per 100g (4% RDA)
Nutritional Value = 16 / 100    Food Category - Vegetables and Vegetable Products
Zinc
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
0.65 mg(4%) 37(2%)7.81(6%)0.29(0%)2.66(5%)
Typical Serving Amount : 1 large (or 5g):
0.03 mg(0%)1.85 kcal(0%)0.39 g(0%)0.01 g(0%)0.13 g(0%)
Other Serving Size : 1 medium (or 3g):
0.02 mg(0%)1.11 kcal(0%)0.23 g(0%)0.01 g(0%)0.08 g(0%)
Other Serving Size : 1 cup whole (or 64g):
0.42 mg(3%)23.68 kcal(1%)5 g(4%)0.19 g(0%)1.7 g(3%)
Other Serving Size : 1 cup sliced (or 65g):
0.42 mg(3%)24.05 kcal(1%)5.08 g(4%)0.19 g(0%)1.73 g(3%)
89. Cauliflower, green, raw - Zinc
0.64 mg of Zinc per 100g (4% RDA)
Nutritional Value = 38 / 100    Food Category - Vegetables and Vegetable Products
Zinc
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
0.64 mg(4%) 31(2%)6.09(5%)0.3(0%)2.95(5%)
Typical Serving Amount : 1 cup (or 64g):
0.41 mg(3%)19.84 kcal(1%)3.9 g(3%)0.19 g(0%)1.89 g(3%)
Other Serving Size : 1 floweret (or 25g):
0.16 mg(1%)7.75 kcal(0%)1.52 g(1%)0.08 g(0%)0.74 g(1%)
Other Serving Size : 1 head, large (6-7 dia) (or 511g):
3.27 mg(22%)158.41 kcal(8%)31.12 g(24%)1.53 g(2%)15.07 g(27%)
Other Serving Size : 1 head, medium (5-6 dia) (or 431g):
2.76 mg(18%)133.61 kcal(7%)26.25 g(20%)1.29 g(2%)12.71 g(23%)
Other Serving Size : 1 head, small (4 dia) (or 325g):
2.08 mg(14%)100.75 kcal(5%)19.79 g(15%)0.98 g(2%)9.59 g(17%)
90. Succotash, (corn and limas), cooked, boiled, drained, with salt - Zinc
0.63 mg of Zinc per 100g (4% RDA)
Nutritional Value = 15 / 100    Food Category - Vegetables and Vegetable Products
Zinc
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
0.63 mg(4%) 111(6%)24.37(19%)0.8(1%)5.07(9%)
Typical Serving Amount : 1 cup (or 192g):
1.21 mg(8%)213.12 kcal(11%)46.79 g(36%)1.54 g(2%)9.73 g(17%)
91. Cauliflower, green, cooked, no salt added - Zinc
0.63 mg of Zinc per 100g (4% RDA)
Nutritional Value = 34 / 100    Food Category - Vegetables and Vegetable Products
Zinc
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
0.63 mg(4%) 32(2%)6.28(5%)0.31(0%)3.04(5%)
Typical Serving Amount : .2 head (or 90g):
0.57 mg(4%)28.8 kcal(1%)5.65 g(4%)0.28 g(0%)2.74 g(5%)
92. Cauliflower, green, cooked, with salt - Zinc
0.63 mg of Zinc per 100g (4% RDA)
Nutritional Value = 33 / 100    Food Category - Vegetables and Vegetable Products
Zinc
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
0.63 mg(4%) 32(2%)6.28(5%)0.31(0%)3.04(5%)
Typical Serving Amount : .5 cup (1 pieces) (or 62g):
0.39 mg(3%)19.84 kcal(1%)3.89 g(3%)0.19 g(0%)1.88 g(3%)
93. Succotash, (corn and limas), cooked, boiled, drained, without salt - Zinc
0.63 mg of Zinc per 100g (4% RDA)
Nutritional Value = 17 / 100    Food Category - Vegetables and Vegetable Products
Zinc
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
0.63 mg(4%) 115(6%)24.38(19%)0.8(1%)5.07(9%)
Typical Serving Amount : 1 cup (or 192g):
1.21 mg(8%)220.8 kcal(11%)46.81 g(36%)1.54 g(2%)9.73 g(17%)
94. Arrowroot, raw - Zinc
0.63 mg of Zinc per 100g (4% RDA)
Nutritional Value = 17 / 100    Food Category - Vegetables and Vegetable Products
Zinc
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
0.63 mg(4%) 65(3%)13.39(10%)0.2(0%)4.24(8%)
Typical Serving Amount : 1 cup, sliced (or 120g):
0.76 mg(5%)78 kcal(4%)16.07 g(12%)0.24 g(0%)5.09 g(9%)
Other Serving Size : 1 root (or 33g):
0.21 mg(1%)21.45 kcal(1%)4.42 g(3%)0.07 g(0%)1.4 g(3%)
95. CAMPBELL'S, V8 Vegetable Juice, Essential Antioxidants V8 - Zinc
0.62 mg of Zinc per 100g (4% RDA)
Nutritional Value = 42 / 100    Food Category - Vegetables and Vegetable Products
Zinc
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
0.62 mg(4%) 21(1%)4.53(3%)0(0%)0.82(1%)
Typical Serving Amount : 8 oz (or 243g):
1.51 mg(10%)51.03 kcal(3%)11.01 g(8%)0 g(0%)1.99 g(4%)
Other Serving Size : 1 serving (or 243g):
1.51 mg(10%)51.03 kcal(3%)11.01 g(8%)0 g(0%)1.99 g(4%)
96. Radicchio, raw - Zinc
0.62 mg of Zinc per 100g (4% RDA)
Nutritional Value = 25 / 100    Food Category - Vegetables and Vegetable Products
Zinc
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
0.62 mg(4%) 23(1%)4.48(3%)0.25(0%)1.43(3%)
Typical Serving Amount : 1 cup, shredded (or 40g):
0.25 mg(2%)9.2 kcal(0%)1.79 g(1%)0.1 g(0%)0.57 g(1%)
Other Serving Size : 1 leaf (or 8g):
0.05 mg(0%)1.84 kcal(0%)0.36 g(0%)0.02 g(0%)0.11 g(0%)
97. Corn, sweet, yellow, cooked, boiled, drained, without salt - Zinc
0.62 mg of Zinc per 100g (4% RDA)
Nutritional Value = 16 / 100    Food Category - Vegetables and Vegetable Products
Zinc
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
0.62 mg(4%) 96(5%)20.98(16%)1.5(2%)3.41(6%)
Typical Serving Amount : 1 ear small (5-1/2 to 6-1/2 long) (or 89g):
0.55 mg(4%)85.44 kcal(4%)18.67 g(14%)1.34 g(2%)3.03 g(5%)
Other Serving Size : 1 ear medium (6-3/4 to 7-1/2 long) (or 103g):
0.64 mg(4%)98.88 kcal(5%)21.61 g(17%)1.55 g(2%)3.51 g(6%)
Other Serving Size : 1 ear large (7-3/4 to 9 long) (or 118g):
0.73 mg(5%)113.28 kcal(6%)24.76 g(19%)1.77 g(3%)4.02 g(7%)
Other Serving Size : 1 cup cut (or 149g):
0.92 mg(6%)143.04 kcal(7%)31.26 g(24%)2.24 g(3%)5.08 g(9%)
Other Serving Size : 1 baby ear (or 8g):
0.05 mg(0%)7.68 kcal(0%)1.68 g(1%)0.12 g(0%)0.27 g(0%)
Other Serving Size : 1 ear, yields (or 77g):
0.48 mg(3%)73.92 kcal(4%)16.15 g(12%)1.16 g(2%)2.63 g(5%)
98. Corn, sweet, yellow, cooked, boiled, drained, with salt - Zinc
0.62 mg of Zinc per 100g (4% RDA)
Nutritional Value = 16 / 100    Food Category - Vegetables and Vegetable Products
Zinc
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
0.62 mg(4%) 96(5%)20.98(16%)1.5(2%)3.41(6%)
Typical Serving Amount : 1 ear small (5-1/2 to 6-1/2 long) (or 89g):
0.55 mg(4%)85.44 kcal(4%)18.67 g(14%)1.34 g(2%)3.03 g(5%)
Other Serving Size : 1 ear medium (6-3/4 to 7-1/2 long) (or 103g):
0.64 mg(4%)98.88 kcal(5%)21.61 g(17%)1.55 g(2%)3.51 g(6%)
Other Serving Size : 1 ear large (7-3/4 to 9 long) (or 118g):
0.73 mg(5%)113.28 kcal(6%)24.76 g(19%)1.77 g(3%)4.02 g(7%)
Other Serving Size : 1 cup (or 149g):
0.92 mg(6%)143.04 kcal(7%)31.26 g(24%)2.24 g(3%)5.08 g(9%)
Other Serving Size : 1 baby ear (or 8g):
0.05 mg(0%)7.68 kcal(0%)1.68 g(1%)0.12 g(0%)0.27 g(0%)
Other Serving Size : 1 ear, yields (or 77g):
0.48 mg(3%)73.92 kcal(4%)16.15 g(12%)1.16 g(2%)2.63 g(5%)
99. Waxgourd, (chinese preserving melon), raw - Zinc
0.61 mg of Zinc per 100g (4% RDA)
Nutritional Value = 24 / 100    Food Category - Vegetables and Vegetable Products
Zinc
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
0.61 mg(4%) 13(1%)3(2%)0.2(0%)0.4(1%)
Typical Serving Amount : 1 cup, cubes (or 132g):
0.81 mg(5%)17.16 kcal(1%)3.96 g(3%)0.26 g(0%)0.53 g(1%)
Other Serving Size : 1 waxgourd (or 5700g):
34.77 mg(232%)741 kcal(37%)171 g(132%)11.4 g(18%)22.8 g(41%)
100. Succotash, (corn and limas), raw - Zinc
0.61 mg of Zinc per 100g (4% RDA)
Nutritional Value = 18 / 100    Food Category - Vegetables and Vegetable Products
Zinc
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
0.61 mg(4%) 99(5%)19.59(15%)1.02(2%)5.03(9%)






zinc and Nutritional Values - Top 221 Foods

Vegetables

leeks, turnip greens, swiss chard, mustard greens, yams, fennel, artichokes, broccoli, cauliflower, kale, green beans, brussel sprouts, cabbage, sweet potato, a potato, carrots, lettuce, iceberg lettuce, spinach, shiitake mushrooms, celery, salad, mushrooms, potatoes, baked potato, onions, asparagus, pumpkin, radishes, taro, turnips, okra, rhubarb, sweet corn, cowpeas, seaweed, broadbeans

Fruits

a banana, an apple, an orange, a peach, apricots, butternut squash, lemon, grapes, watermelon, strawberries, green grapes, kiwi, blueberries, zucchini, figs, honeydew, eggplant, dates, olives, a pear, coconut, cranberries, pomegranate, a mango, pineapple, cherries, cantaloupe, grapefruit, tangerine, nectarines, raisins, plums, tomatoes, chili peppers, chilis, peppers, avocado, cucumber, summer squash, winter squash, papaya, prunes, fruit salad, persimmons

Seafood

salmon, cod, sardines, shrimp, tuna, fish, tuna salad, halibut, sea bass, scallops, crab, lobster, oysters, herring, haddock, halibut, mackerel, pike, pollock, trout

Drinks

coffee, apple juice, cranberry juice, red wine, skim milk, white wine, wine, milk, beer, alcohol, coke, soy milk, whole milk, prune juice, tea, a shake, coconut milk, orange juice, energy drinks, soft drinks, grapefruit juice, lemon juice, lemonade

Nuts and Seeds

chia seeds, sunflower seeds, pecans, pumpkin seeds, hazelnuts, nuts, almonds, sesame seeds, walnuts, cashews, peanuts, chestnuts, coconut meat, ginkgo nuts, mixed nuts, macadamia nuts

Beans and Lentils

soybeans, pinto beans, kidney beans, lentils, black beans, lima beans, navy beans, beets, beans, garbanzo beans, baked beans

Meat

beef, steak, deer, bacon, chicken, fried chicken, turkey, turkey breast, chicken breast, meatloaf, ham, lamb, sausages, chicken light meat, chicken dark meat, chicken leg, fried chicken, roasted chicken, chicken thigh, chicken wings, duck, goose, pheasant, quail, pigeon, turkey light meat, turkey dark meat, turkey breast, turkey leg, turkey wing, emu, ostrich, frankfurter, pate, pork sausage, salami, bratwurst, pork loin, ground pork, lamb shank, veal, bison, beef liver, beef ribs

Fast Foods

french fries, pizza, a slice of pizza, hot dog, hamburger, a cheeseburger, a big mac

Dairy and Cheese

ricotta, yogurt, cottage cheese, an egg, egg whites, goats cheese, cheddar, cheddar cheese, cheese, hard boiled egg, feta cheese, mozzarella, low fat yogurt

Bread, Rice, Grains and Pasta

rye, millet, flaxseed, barley, buckwheat, whole wheat bread, a bagel, white bread, bread, quinoa, corn, spaghetti, rice, pasta, brown rice, white rice, cooked egg, mexican cheese, fruit yogurt

Spreads, Sauces and Herbs

hummus, mayonnaise, butter, peanut butter, soy sauce, thyme, basil, rosemary, pepper, coriander, dill, parsley, spices, chili sauce

Sweets, Desserts and Snacks

popcorn, chips, nachos, a granola bar, saltine crackers, cheesecake, jello, ice cream, doughnuts, chocolate, puddings, frozen yogurt, a snickers bar, croissants, danish pastry, english muffins, blueberry muffins, pie, pop tarts, coffeecake, crackers, potato chips, rice cakes, tortilla chips, fudge, puddings, syrups, dark chocolate, sundae, pretzels, pop tarts

Breakfast Cereal

granola, cheerios, oatmeal, kelloggs cereals, general mills cereals

Miscellaneous

spirulina, honey, sugar, brown sugar, tofu, olive oil, garlic, tempeh, oats, salad dressing, tomato soup, mushroom soup, chicken soup, vegetable soup, infant formula, cooking oil, shortening, fish oil, soybean oil, soy protein, gravy, raisins, currants, balsam pear, succotash, macaroni, egg noodles, japanese noodles, macaroni and cheese, burrito