Welcome to the Zinc nutritional content for 14 different types of broccoli ranging from 0.77 to 0.28 mg per 100g. The nutritional Zinc content can be scaled by the amount in grams, oz or typical serving sizes. Simply click on a food item or beverage from the list at the bottom of the page to give a full nutrition breakdown to answer the question how much Zinc is found in broccoli?

The list below, brought to you by dietandfitnesstoday.com, gives the total Zinc content in the 14 items from the general description 'broccoli' each of which show the Zinc amount as well as calories and common serving sizes. These 14 types of broccoli range from Broccoli raab, raw through to Broccoli, frozen, chopped, cooked, boiled, drained, with salt and are ranked by the content or amount per 100g.

An example from the list below under the general description of broccoli is Broccoli raab, cooked and in this food example the amount of Zinc per 100g is 0.54 mg. This corresponds to 3.6 % of the RDA for Zinc. The associated calorie content for this food item is 33 kcal per 100g, which is 2 % of the recommended daily calorie allowance.The top 14 food items are shown in the graph below, where each item is listed at the bottom of the page.

broccoli zinc per 100g

Average Value for broccoli

The average (or more correctly the arithmetic mean) amount of Zinc contained in 100g of broccoli, based on the list below of 14 different items under the general description of broccoli, is 0.41 mg of Zinc. This averge value corresponds to 2.73 % of the recommended dietary allowance (or RDA). The average calories for the foods listed is 28.86 kcal which is 1 % of the daily value for calories per 100g serving.

Median Value for broccoli

The median value of Zinc is found in Broccoli, stalks, raw which in 100g contains 0.4 mg of Zinc. The calories for the median food listed is 28 kcal which is 1.4 % of the daily value for calories per 100g serving.

Highest Zinc Content per 100g

Using the list below for the 14 different broccoli nutrition entries in our database, the highest amount of Zinc is found in Broccoli raab, raw which contains 0.77 mg of Zinc per 100g. The associated percentage of RDA is 5.13 % and provides a calorie content of 22 kcal in 100g. The lowest amount of Zinc is in Broccoli, frozen, chopped, cooked, boiled, drained, with salt which in 100g contains 0.28 mg of Zinc. This gives as percentage of the recommended daily allowance 1.87 % of the RDA. The corresponding calories in 100g for Broccoli, frozen, chopped, cooked, boiled, drained, with salt is 28 kcal.

The difference between the highest and lowest values gives a range of 0.49 mg of Zinc per 100g. The range of calories for these foods is from 22 kcal through to 28 kcal. The equivalent percentage of the daily recommended calories is 1 % through to 1.4 % for a 2000 Calorie per day diet.

This gives a range for the recommended nutrition value for the foods listed below from 5.13 % of the daily recommended value through to the lowest nutritional percentage of 1.87 % of the Zinc daily value. The recommended daily allowance (also referred to as recommended dietary allowance) is 15 mg of Zinc.

From this list of foods there are zero foods which contain greater than 50% of the RDA per 100g of Zinc.

Highest Amount of Zinc per Serving

Please remember that the above gives an accurate value in 100g for high Zinc foods. For example 100g of Broccoli raab, cooked contains 0.54 mg of Zinc. However, there are other factors to consider when you are assessing your nutritional requirements. You should also take into account portion sizes when you are considering the Zinc nutritional content.

For Broccoli raab, raw, which contains the highest amount of Zinc in 100 g, the amount of Zinc in a typical serving of 1 cup chopped (or 40 g) is 0.31 mg.This is 2.07 % of the recommended daily value.

The food with the highest Zinc content per typical serving is Broccoli raab, cooked which contains 2.36 mg in 1 bunch cooked (or 437 g).The precentage of the recommended daily value for this serving is 15.73 %.

For each item listed below the serving size can be rescaled to show the nutritional breakdown as well as the Zinc content.

Summary

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




 

Broccoli Zinc Content per 100g

 
Zinc in 100g of 'broccoli', click a link for different servings.
1. Broccoli raab, raw - Zinc
  0.77 mg of Zinc per 100g (5.13 %DV).
  For this serving the amount of Calories is 22 kcal per 100g(1 %DV cals).
  A typical serving of 1 cup chopped (or 40g), Zinc nutritional content is 0.31 mg (2.07 %DV).  Calories per serving are 8.8 kcal (0 %DV cals).
  Other food servings - 1 stalk (or 19g), Zinc content is 0.15 mg (1 %DV).  Calories per serving are 4.18 kcal (0 %DV cals).
2. Broccoli raab, cooked - Zinc
  0.54 mg of Zinc per 100g (3.6 %DV).
  For this serving the amount of Calories is 33 kcal per 100g(2 %DV cals).
  A typical serving of 1 bunch cooked (or 437g), Zinc nutritional content is 2.36 mg (15.73 %DV).  Calories per serving are 144.21 kcal (7 %DV cals).
  Other food servings - 1 NLEA serving (or 85g), Zinc content is 0.46 mg (3.07 %DV).  Calories per serving are 28.05 kcal (1 %DV cals).
3. Broccoli, frozen, chopped, unprepared - Zinc
  0.48 mg of Zinc per 100g (3.2 %DV).
  For this serving the amount of Calories is 26 kcal per 100g(1 %DV cals).
  A typical serving of 1 cup (or 156g), Zinc nutritional content is 0.75 mg (5 %DV).  Calories per serving are 40.56 kcal (2 %DV cals).
  Other food servings - 1 package (10 oz) (or 284g), Zinc content is 1.36 mg (9.07 %DV).  Calories per serving are 73.84 kcal (4 %DV cals).
4. Broccoli, cooked, boiled, drained, without salt - Zinc
  0.45 mg of Zinc per 100g (3 %DV).
  For this serving the amount of Calories is 35 kcal per 100g(2 %DV cals).
  A typical serving of 1 stalk, large (11"-12" long) (or 280g), Zinc nutritional content is 1.26 mg (8.4 %DV).  Calories per serving are 98 kcal (5 %DV cals).
  Other food servings - 1 stalk, medium (7-1/2" - 8" long) (or 180g), Zinc content is 0.81 mg (5.4 %DV).  Calories per serving are 63 kcal (3 %DV cals).
  Other food servings - 1 stalk, small (5" long) (or 140g), Zinc content is 0.63 mg (4.2 %DV).  Calories per serving are 49 kcal (2 %DV cals).
  Other food servings - 1 spear (about 5" long) (or 37g), Zinc content is 0.17 mg (1.13 %DV).  Calories per serving are 12.95 kcal (1 %DV cals).
  Other food servings - .5 cup, chopped (or 78g), Zinc content is 0.35 mg (2.33 %DV).  Calories per serving are 27.3 kcal (1 %DV cals).
5. Broccoli, cooked, boiled, drained, with salt - Zinc
  0.45 mg of Zinc per 100g (3 %DV).
  For this serving the amount of Calories is 35 kcal per 100g(2 %DV cals).
  A typical serving of 1 stalk, large (11"-12" long) (or 280g), Zinc nutritional content is 1.26 mg (8.4 %DV).  Calories per serving are 98 kcal (5 %DV cals).
  Other food servings - 1 stalk, medium (7-1/2" - 8" long) (or 180g), Zinc content is 0.81 mg (5.4 %DV).  Calories per serving are 63 kcal (3 %DV cals).
  Other food servings - 1 stalk, small (5" long) (or 140g), Zinc content is 0.63 mg (4.2 %DV).  Calories per serving are 49 kcal (2 %DV cals).
  Other food servings - 1 spear (about 5" long) (or 37g), Zinc content is 0.17 mg (1.13 %DV).  Calories per serving are 12.95 kcal (1 %DV cals).
  Other food servings - .5 cup, chopped (or 78g), Zinc content is 0.35 mg (2.33 %DV).  Calories per serving are 27.3 kcal (1 %DV cals).
6. Broccoli, raw - Zinc
  0.41 mg of Zinc per 100g (2.73 %DV).
  For this serving the amount of Calories is 34 kcal per 100g(2 %DV cals).
  A typical serving of 1 cup chopped (or 91g), Zinc nutritional content is 0.37 mg (2.47 %DV).  Calories per serving are 30.94 kcal (2 %DV cals).
  Other food servings - 1 bunch (or 608g), Zinc content is 2.49 mg (16.6 %DV).  Calories per serving are 206.72 kcal (10 %DV cals).
  Other food servings - 1 spear (about 5" long) (or 31g), Zinc content is 0.13 mg (0.87 %DV).  Calories per serving are 10.54 kcal (1 %DV cals).
  Other food servings - 1 stalk (or 151g), Zinc content is 0.62 mg (4.13 %DV).  Calories per serving are 51.34 kcal (3 %DV cals).
  Other food servings - .5 cup, chopped or diced (or 44g), Zinc content is 0.18 mg (1.2 %DV).  Calories per serving are 14.96 kcal (1 %DV cals).
  Other food servings - 1 NLEA serving (or 148g), Zinc content is 0.61 mg (4.07 %DV).  Calories per serving are 50.32 kcal (3 %DV cals).
7. Broccoli, flower clusters, raw - Zinc
  0.4 mg of Zinc per 100g (2.67 %DV).
  For this serving the amount of Calories is 28 kcal per 100g(1 %DV cals).
  A typical serving of 1 cup flowerets (or 71g), Zinc nutritional content is 0.28 mg (1.87 %DV).  Calories per serving are 19.88 kcal (1 %DV cals).
  Other food servings - 1 floweret (or 11g), Zinc content is 0.04 mg (0.27 %DV).  Calories per serving are 3.08 kcal (0 %DV cals).
8. Broccoli, stalks, raw - Zinc
  0.4 mg of Zinc per 100g (2.67 %DV).
  For this serving the amount of Calories is 28 kcal per 100g(1 %DV cals).
  A typical serving of 1 stalk (or 114g), Zinc nutritional content is 0.46 mg (3.07 %DV).  Calories per serving are 31.92 kcal (2 %DV cals).
9. Broccoli, chinese, cooked - Zinc
  0.39 mg of Zinc per 100g (2.6 %DV).
  For this serving the amount of Calories is 22 kcal per 100g(1 %DV cals).
  A typical serving of 1 cup (or 88g), Zinc nutritional content is 0.34 mg (2.27 %DV).  Calories per serving are 19.36 kcal (1 %DV cals).
10. Broccoli, frozen, spears, unprepared - Zinc
  0.34 mg of Zinc per 100g (2.27 %DV).
  For this serving the amount of Calories is 29 kcal per 100g(1 %DV cals).
  A typical serving of 1 package (10 oz) (or 284g), Zinc nutritional content is 0.97 mg (6.47 %DV).  Calories per serving are 82.36 kcal (4 %DV cals).
  Other food servings - 1 package (2 lb) (or 907g), Zinc content is 3.08 mg (20.53 %DV).  Calories per serving are 263.03 kcal (13 %DV cals).
11. Broccoli, frozen, spears, cooked, boiled, drained, without salt - Zinc
  0.3 mg of Zinc per 100g (2 %DV).
  For this serving the amount of Calories is 28 kcal per 100g(1 %DV cals).
  A typical serving of 1 package (10 oz) yields (or 250g), Zinc nutritional content is 0.75 mg (5 %DV).  Calories per serving are 70 kcal (4 %DV cals).
  Other food servings - .5 cup (or 92g), Zinc content is 0.28 mg (1.87 %DV).  Calories per serving are 25.76 kcal (1 %DV cals).
12. Broccoli, frozen, spears, cooked, boiled, drained, with salt - Zinc
  0.3 mg of Zinc per 100g (2 %DV).
  For this serving the amount of Calories is 28 kcal per 100g(1 %DV cals).
  A typical serving of 1 package (10 oz) yields (or 250g), Zinc nutritional content is 0.75 mg (5 %DV).  Calories per serving are 70 kcal (4 %DV cals).
  Other food servings - .5 cup (or 92g), Zinc content is 0.28 mg (1.87 %DV).  Calories per serving are 25.76 kcal (1 %DV cals).
13. Broccoli, frozen, chopped, cooked, boiled, drained, without salt - Zinc
  0.28 mg of Zinc per 100g (1.87 %DV).
  For this serving the amount of Calories is 28 kcal per 100g(1 %DV cals).
  A typical serving of 1 cup (or 184g), Zinc nutritional content is 0.52 mg (3.47 %DV).  Calories per serving are 51.52 kcal (3 %DV cals).
14. Broccoli, frozen, chopped, cooked, boiled, drained, with salt - Zinc
  0.28 mg of Zinc per 100g (1.87 %DV).
  For this serving the amount of Calories is 28 kcal per 100g(1 %DV cals).
  A typical serving of 1 cup (or 184g), Zinc nutritional content is 0.52 mg (3.47 %DV).  Calories per serving are 51.52 kcal (3 %DV cals).




Related Calories and Nutrition Facts in broccoli

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Zinc and Nutrition Facts - Top 199 Foods

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

Vegetables

leeks, turnip greens, swiss chard, mustard greens, yams, fennel, artichokes, 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

Seafood

salmon, cod, sardines, shrimp, tuna, fish, tuna salad, halibut, sea bass, scallops

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

Nuts and Seeds

chia seeds, sunflower seeds, pecans, pumpkin seeds, hazelnuts, nuts, almonds, sesame seeds, walnuts, cashews, peanuts

Beans and Lentils

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

Meat

beef, steak, deer, bacon, chicken, fried chicken, turkey, turkey breast, chicken breast, meatloaf, ham, lamb, sausages

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

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

Spreads, Sauces and Herbs

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

Sweets, Desserts and Snacks

popcorn, chips, nachos, a granola bar, saltine crackers, cheesecake, jello, ice cream, doughnuts, chocolate

Breakfast Cereal

granola, cheerios, oatmeal

Miscellaneous

spirulina, honey, sugar, brown sugar, tofu, olive oil, garlic, tempeh, oats