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Zinc Rich Vegetables

Welcome to the list of the top 100 vegetables highest in zinc content. Where the amount of zinc ranges from 3.73 mg to 0.62 mg per 100g. The top vegetable is Hearts of palm, 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 Hearts of palm, 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. Hearts of palm, raw has a nutritional value score of 17.00 out of 100.Comparing the zinc content and the nutritional density in 100g for Hearts of palm, 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 Energy, Protein, Total Fat and Carbohydrate. For this 100g serving for Hearts of palm, raw, which is the top of the vegetables list for zinc content in your diet, the amount of Energy is 115.00 kcal (6% RDA), the amount of Protein is 2.70 g (5% RDA), the amount of Total Fat is 0.20 g and the amount of Carbohydrate is 25.61 g (20% RDA). The nutritional content and facts for 100g, which includes Energy, Protein, Total Fat and Carbohydrate is shown in the bar chart below as percentages of the recommended daily allowance along with the zinc content in Hearts of palm, 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. Hearts of palm, raw 3.73mg (25%RDA)
2. Vegetable juice, BOLTHOUSE FARMS, DAILY GREENS 3.47mg (23%RDA)
3. Fireweed, leaves, raw 2.66mg (18%RDA)
4. Lemon grass (citronella), raw 2.23mg (15%RDA)
5. Soybeans, mature seeds, sprouted, cooked, stir-fried, with salt 2.10mg (14%RDA)
6. Soybeans, mature seeds, sprouted, cooked, stir-fried 2.10mg (14%RDA)
7. Mushrooms, morel, raw 2.03mg (14%RDA)
8. Seaweed, irishmoss, raw 1.95mg (13%RDA)
9. Wasabi, root, raw 1.62mg (11%RDA)
10. Lentils, sprouted, cooked, stir-fried, with salt 1.60mg (11%RDA)
11. Lentils, sprouted, cooked, stir-fried, without salt 1.60mg (11%RDA)
12. Lentils, sprouted, raw 1.51mg (10%RDA)
13. Winged bean tuber, raw 1.39mg (9%RDA)
14. Mushrooms, shiitake, cooked, with salt 1.33mg (9%RDA)
15. Mushrooms, shiitake, cooked, without salt 1.33mg (9%RDA)
16. Winged bean leaves, raw 1.28mg (9%RDA)
17. Peas, green, raw 1.24mg (8%RDA)
18. Seaweed, kelp, raw 1.23mg (8%RDA)
19. Peas, green, cooked, boiled, drained, with salt 1.19mg (8%RDA)
20. Peas, green, cooked, boiled, drained, without salt 1.19mg (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 Vegetable juice, BOLTHOUSE FARMS, DAILY GREENS which contains 9.33 mg in 1.000 cup (or 269.00 g). The percentage of the recommended daily value for this serving is 62 %. For this serving the Energy content is 83.39 kcal (4% RDA), the Protein content is 1.32 g (2% RDA), the Total Fat content is 0.11 g and the Carbohydrate content is 21.87 g (17% 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 Energy, Protein, Total 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 48 items. The highest amount of zinc from the 48 raw items is in Hearts of palm, raw where the content is 3.73 mg per 100g. The number of food items which are cooked are 41 items. The highest amount of zinc from the 41 cooked items is in Soybeans, mature seeds, sprouted, cooked, stir-fried, with salt where the amount is 2.10 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. Hearts of palm, raw - Zinc
3.73 mg of Zinc per 100g (25% RDA)
Nutritional Value = 17.00 / 100    Food Category - Vegetables and Vegetable Products
Zinc
(%RDA)		Energy
(%RDA)		Carbohydrate
(%RDA)		Total Fat
(%RDA)		Protein
(%RDA)
Content for a 100g serving :
3.73 mg(25%) 115.00(6%)25.61(20%)0.20(0%)2.70(5%)
2. Vegetable juice, BOLTHOUSE FARMS, DAILY GREENS - Zinc
3.47 mg of Zinc per 100g (23% RDA)
Nutritional Value = 32.00 / 100    Food Category - Vegetables and Vegetable Products
Zinc
(%RDA)		Energy
(%RDA)		Carbohydrate
(%RDA)		Total Fat
(%RDA)		Protein
(%RDA)
Content for a 100g serving :
3.47 mg(23%) 31.00(2%)8.13(6%)0.04(0%)0.49(1%)
Typical Serving Amount : 1.000 cup (or 269.00g):
9.33 mg(62%)83.39 kcal(4%)21.87 g(17%)0.11 g(0%)1.32 g(2%)
3. Fireweed, leaves, raw - Zinc
2.66 mg of Zinc per 100g (18% RDA)
Nutritional Value = 24.00 / 100    Food Category - Vegetables and Vegetable Products
Zinc
(%RDA)		Energy
(%RDA)		Carbohydrate
(%RDA)		Total Fat
(%RDA)		Protein
(%RDA)
Content for a 100g serving :
2.66 mg(18%) 103.00(5%)19.22(15%)2.75(4%)4.71(8%)
Typical Serving Amount : 1.000 cup, chopped (or 23.00g):
0.61 mg(4%)23.69 kcal(1%)4.42 g(3%)0.63 g(1%)1.08 g(2%)
Other Serving Size : 1.000 plant (or 22.00g):
0.59 mg(4%)22.66 kcal(1%)4.23 g(3%)0.61 g(1%)1.04 g(2%)
4. Lemon grass (citronella), raw - Zinc
2.23 mg of Zinc per 100g (15% RDA)
Nutritional Value = 17.00 / 100    Food Category - Vegetables and Vegetable Products
Zinc
(%RDA)		Energy
(%RDA)		Carbohydrate
(%RDA)		Total Fat
(%RDA)		Protein
(%RDA)
Content for a 100g serving :
2.23 mg(15%) 99.00(5%)25.31(19%)0.49(1%)1.82(3%)
Typical Serving Amount : 1.000 cup (or 67.00g):
1.49 mg(10%)66.33 kcal(3%)16.96 g(13%)0.33 g(1%)1.22 g(2%)
Other Serving Size : 1.000 tbsp (or 4.80g):
0.11 mg(1%)4.75 kcal(0%)1.21 g(1%)0.02 g(0%)0.09 g(0%)
5. Soybeans, mature seeds, sprouted, cooked, stir-fried, with salt - Zinc
2.10 mg of Zinc per 100g (14% RDA)
Nutritional Value = 17.00 / 100    Food Category - Vegetables and Vegetable Products
Zinc
(%RDA)		Energy
(%RDA)		Carbohydrate
(%RDA)		Total Fat
(%RDA)		Protein
(%RDA)
Content for a 100g serving :
2.10 mg(14%) 125.00(6%)9.40(7%)7.10(11%)13.10(23%)
6. Soybeans, mature seeds, sprouted, cooked, stir-fried - Zinc
2.10 mg of Zinc per 100g (14% RDA)
Nutritional Value = 17.00 / 100    Food Category - Vegetables and Vegetable Products
Zinc
(%RDA)		Energy
(%RDA)		Carbohydrate
(%RDA)		Total Fat
(%RDA)		Protein
(%RDA)
Content for a 100g serving :
2.10 mg(14%) 125.00(6%)9.40(7%)7.10(11%)13.10(23%)
7. Mushrooms, morel, raw - Zinc
2.03 mg of Zinc per 100g (14% RDA)
Nutritional Value = 23.00 / 100    Food Category - Vegetables and Vegetable Products
Zinc
(%RDA)		Energy
(%RDA)		Carbohydrate
(%RDA)		Total Fat
(%RDA)		Protein
(%RDA)
Content for a 100g serving :
2.03 mg(14%) 31.00(2%)5.10(4%)0.57(1%)3.12(6%)
Typical Serving Amount : 1.000 cup (or 66.00g):
1.34 mg(9%)20.46 kcal(1%)3.37 g(3%)0.38 g(1%)2.06 g(4%)
Other Serving Size : 1.000 piece (or 12.90g):
0.26 mg(2%)4 kcal(0%)0.66 g(1%)0.07 g(0%)0.4 g(1%)
8. Seaweed, irishmoss, raw - Zinc
1.95 mg of Zinc per 100g (13% RDA)
Nutritional Value = 26.00 / 100    Food Category - Vegetables and Vegetable Products
Zinc
(%RDA)		Energy
(%RDA)		Carbohydrate
(%RDA)		Total Fat
(%RDA)		Protein
(%RDA)
Content for a 100g serving :
1.95 mg(13%) 49.00(2%)12.29(9%)0.16(0%)1.51(3%)
Typical Serving Amount : 2.000 tbsp (1/8 cup) (or 10.00g):
0.2 mg(1%)4.9 kcal(0%)1.23 g(1%)0.02 g(0%)0.15 g(0%)
9. Wasabi, root, raw - Zinc
1.62 mg of Zinc per 100g (11% RDA)
Nutritional Value = 20.00 / 100    Food Category - Vegetables and Vegetable Products
Zinc
(%RDA)		Energy
(%RDA)		Carbohydrate
(%RDA)		Total Fat
(%RDA)		Protein
(%RDA)
Content for a 100g serving :
1.62 mg(11%) 109.00(5%)23.54(18%)0.63(1%)4.80(9%)
Typical Serving Amount : 1.000 cup, sliced (or 130.00g):
2.11 mg(14%)141.7 kcal(7%)30.6 g(24%)0.82 g(1%)6.24 g(11%)
Other Serving Size : 1.000 root (or 169.00g):
2.74 mg(18%)184.21 kcal(9%)39.78 g(31%)1.06 g(2%)8.11 g(14%)
10. Lentils, sprouted, cooked, stir-fried, with salt - Zinc
1.60 mg of Zinc per 100g (11% RDA)
Nutritional Value = 16.00 / 100    Food Category - Vegetables and Vegetable Products
Zinc
(%RDA)		Energy
(%RDA)		Carbohydrate
(%RDA)		Total Fat
(%RDA)		Protein
(%RDA)
Content for a 100g serving :
1.60 mg(11%) 101.00(5%)21.25(16%)0.45(1%)8.80(16%)
11. Lentils, sprouted, cooked, stir-fried, without salt - Zinc
1.60 mg of Zinc per 100g (11% RDA)
Nutritional Value = 16.00 / 100    Food Category - Vegetables and Vegetable Products
Zinc
(%RDA)		Energy
(%RDA)		Carbohydrate
(%RDA)		Total Fat
(%RDA)		Protein
(%RDA)
Content for a 100g serving :
1.60 mg(11%) 101.00(5%)21.25(16%)0.45(1%)8.80(16%)
12. Lentils, sprouted, raw - Zinc
1.51 mg of Zinc per 100g (10% RDA)
Nutritional Value = 16.00 / 100    Food Category - Vegetables and Vegetable Products
Zinc
(%RDA)		Energy
(%RDA)		Carbohydrate
(%RDA)		Total Fat
(%RDA)		Protein
(%RDA)
Content for a 100g serving :
1.51 mg(10%) 106.00(5%)22.14(17%)0.55(1%)8.96(16%)
Typical Serving Amount : 1.000 cup (or 77.00g):
1.16 mg(8%)81.62 kcal(4%)17.05 g(13%)0.42 g(1%)6.9 g(12%)
13. Winged bean tuber, raw - Zinc
1.39 mg of Zinc per 100g (9% RDA)
Nutritional Value = 14.00 / 100    Food Category - Vegetables and Vegetable Products
Zinc
(%RDA)		Energy
(%RDA)		Carbohydrate
(%RDA)		Total Fat
(%RDA)		Protein
(%RDA)
Content for a 100g serving :
1.39 mg(9%) 148.00(7%)28.10(22%)0.90(1%)11.60(21%)
14. Mushrooms, shiitake, cooked, with salt - Zinc
1.33 mg of Zinc per 100g (9% RDA)
Nutritional Value = 14.00 / 100    Food Category - Vegetables and Vegetable Products
Zinc
(%RDA)		Energy
(%RDA)		Carbohydrate
(%RDA)		Total Fat
(%RDA)		Protein
(%RDA)
Content for a 100g serving :
1.33 mg(9%) 56.00(3%)14.39(11%)0.22(0%)1.56(3%)
Typical Serving Amount : 1.000 cup pieces (or 145.00g):
1.93 mg(13%)81.2 kcal(4%)20.87 g(16%)0.32 g(0%)2.26 g(4%)
Other Serving Size : 4.000 mushrooms (or 72.00g):
0.96 mg(6%)40.32 kcal(2%)10.36 g(8%)0.16 g(0%)1.12 g(2%)
15. Mushrooms, shiitake, cooked, without salt - Zinc
1.33 mg of Zinc per 100g (9% RDA)
Nutritional Value = 15.00 / 100    Food Category - Vegetables and Vegetable Products
Zinc
(%RDA)		Energy
(%RDA)		Carbohydrate
(%RDA)		Total Fat
(%RDA)		Protein
(%RDA)
Content for a 100g serving :
1.33 mg(9%) 56.00(3%)14.39(11%)0.22(0%)1.56(3%)
Typical Serving Amount : 1.000 cup pieces (or 145.00g):
1.93 mg(13%)81.2 kcal(4%)20.87 g(16%)0.32 g(0%)2.26 g(4%)
Other Serving Size : 4.000 mushrooms (or 72.00g):
0.96 mg(6%)40.32 kcal(2%)10.36 g(8%)0.16 g(0%)1.12 g(2%)
16. Winged bean leaves, raw - Zinc
1.28 mg of Zinc per 100g (9% RDA)
Nutritional Value = 25.00 / 100    Food Category - Vegetables and Vegetable Products
Zinc
(%RDA)		Energy
(%RDA)		Carbohydrate
(%RDA)		Total Fat
(%RDA)		Protein
(%RDA)
Content for a 100g serving :
1.28 mg(9%) 74.00(4%)14.10(11%)1.10(2%)5.85(10%)
17. Peas, green, raw - Zinc
1.24 mg of Zinc per 100g (8% RDA)
Nutritional Value = 23.00 / 100    Food Category - Vegetables and Vegetable Products
Zinc
(%RDA)		Energy
(%RDA)		Carbohydrate
(%RDA)		Total Fat
(%RDA)		Protein
(%RDA)
Content for a 100g serving :
1.24 mg(8%) 81.00(4%)14.45(11%)0.40(1%)5.42(10%)
Typical Serving Amount : 1.000 cup (or 145.00g):
1.8 mg(12%)117.45 kcal(6%)20.95 g(16%)0.58 g(1%)7.86 g(14%)
18. Seaweed, kelp, raw - Zinc
1.23 mg of Zinc per 100g (8% RDA)
Nutritional Value = 24.00 / 100    Food Category - Vegetables and Vegetable Products
Zinc
(%RDA)		Energy
(%RDA)		Carbohydrate
(%RDA)		Total Fat
(%RDA)		Protein
(%RDA)
Content for a 100g serving :
1.23 mg(8%) 43.00(2%)9.57(7%)0.56(1%)1.68(3%)
Typical Serving Amount : 2.000 tbsp (1/8 cup) (or 10.00g):
0.12 mg(1%)4.3 kcal(0%)0.96 g(1%)0.06 g(0%)0.17 g(0%)
19. Peas, green, cooked, boiled, drained, with salt - Zinc
1.19 mg of Zinc per 100g (8% RDA)
Nutritional Value = 20.00 / 100    Food Category - Vegetables and Vegetable Products
Zinc
(%RDA)		Energy
(%RDA)		Carbohydrate
(%RDA)		Total Fat
(%RDA)		Protein
(%RDA)
Content for a 100g serving :
1.19 mg(8%) 84.00(4%)15.63(12%)0.22(0%)5.36(10%)
Typical Serving Amount : 1.000 cup (or 160.00g):
1.9 mg(13%)134.4 kcal(7%)25.01 g(19%)0.35 g(1%)8.58 g(15%)
20. Peas, green, cooked, boiled, drained, without salt - Zinc
1.19 mg of Zinc per 100g (8% RDA)
Nutritional Value = 20.00 / 100    Food Category - Vegetables and Vegetable Products
Zinc
(%RDA)		Energy
(%RDA)		Carbohydrate
(%RDA)		Total Fat
(%RDA)		Protein
(%RDA)
Content for a 100g serving :
1.19 mg(8%) 84.00(4%)15.63(12%)0.22(0%)5.36(10%)
Typical Serving Amount : 1.000 cup (or 160.00g):
1.9 mg(13%)134.4 kcal(7%)25.01 g(19%)0.35 g(1%)8.58 g(15%)
21. Soybeans, mature seeds, sprouted, raw - Zinc
1.17 mg of Zinc per 100g (8% RDA)
Nutritional Value = 17.00 / 100    Food Category - Vegetables and Vegetable Products
Zinc
(%RDA)		Energy
(%RDA)		Carbohydrate
(%RDA)		Total Fat
(%RDA)		Protein
(%RDA)
Content for a 100g serving :
1.17 mg(8%) 122.00(6%)9.57(7%)6.70(10%)13.09(23%)
Typical Serving Amount : 0.500 cup (or 35.00g):
0.41 mg(3%)42.7 kcal(2%)3.35 g(3%)2.35 g(4%)4.58 g(8%)
Other Serving Size : 10.000 sprouts (or 10.00g):
0.12 mg(1%)12.2 kcal(1%)0.96 g(1%)0.67 g(1%)1.31 g(2%)
22. Garlic, raw - Zinc
1.16 mg of Zinc per 100g (8% RDA)
Nutritional Value = 18.00 / 100    Food Category - Vegetables and Vegetable Products
Zinc
(%RDA)		Energy
(%RDA)		Carbohydrate
(%RDA)		Total Fat
(%RDA)		Protein
(%RDA)
Content for a 100g serving :
1.16 mg(8%) 149.00(7%)33.06(25%)0.50(1%)6.36(11%)
Typical Serving Amount : 1.000 cup (or 136.00g):
1.58 mg(11%)202.64 kcal(10%)44.96 g(35%)0.68 g(1%)8.65 g(15%)
Other Serving Size : 1.000 tsp (or 2.80g):
0.03 mg(0%)4.17 kcal(0%)0.93 g(1%)0.01 g(0%)0.18 g(0%)
Other Serving Size : 1.000 clove (or 3.00g):
0.03 mg(0%)4.47 kcal(0%)0.99 g(1%)0.02 g(0%)0.19 g(0%)
Other Serving Size : 3.000 cloves (or 9.00g):
0.1 mg(1%)13.41 kcal(1%)2.98 g(2%)0.05 g(0%)0.57 g(1%)
23. Eppaw, raw - Zinc
1.15 mg of Zinc per 100g (8% RDA)
Nutritional Value = 15.00 / 100    Food Category - Vegetables and Vegetable Products
Zinc
(%RDA)		Energy
(%RDA)		Carbohydrate
(%RDA)		Total Fat
(%RDA)		Protein
(%RDA)
Content for a 100g serving :
1.15 mg(8%) 150.00(8%)31.68(24%)1.80(3%)4.60(8%)
Typical Serving Amount : 1.000 cup (or 100.00g):
1.15 mg(8%)150 kcal(8%)31.68 g(24%)1.8 g(3%)4.6 g(8%)
24. Mushrooms, brown, italian, or crimini, exposed to ultraviolet light, raw - Zinc
1.10 mg of Zinc per 100g (7% RDA)
Nutritional Value = 18.00 / 100    Food Category - Vegetables and Vegetable Products
Zinc
(%RDA)		Energy
(%RDA)		Carbohydrate
(%RDA)		Total Fat
(%RDA)		Protein
(%RDA)
Content for a 100g serving :
1.10 mg(7%) 22.00(1%)4.30(3%)0.10(0%)2.50(4%)
Typical Serving Amount : 1.000 cup whole (or 87.00g):
0.96 mg(6%)19.14 kcal(1%)3.74 g(3%)0.09 g(0%)2.18 g(4%)
Other Serving Size : 1.000 cup sliced (or 72.00g):
0.79 mg(5%)15.84 kcal(1%)3.1 g(2%)0.07 g(0%)1.8 g(3%)
Other Serving Size : 1.000 piece whole (or 20.00g):
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
1.10 mg of Zinc per 100g (7% RDA)
Nutritional Value = 22.00 / 100    Food Category - Vegetables and Vegetable Products
Zinc
(%RDA)		Energy
(%RDA)		Carbohydrate
(%RDA)		Total Fat
(%RDA)		Protein
(%RDA)
Content for a 100g serving :
1.10 mg(7%) 27.00(1%)5.20(4%)0.30(0%)2.60(5%)
Typical Serving Amount : 1.000 cup (1/2" slices) (or 151.00g):
1.66 mg(11%)40.77 kcal(2%)7.85 g(6%)0.45 g(1%)3.93 g(7%)
Other Serving Size : 0.500 cup (1/2" pieces) (or 76.00g):
0.84 mg(6%)20.52 kcal(1%)3.95 g(3%)0.23 g(0%)1.98 g(4%)
26. Epazote, raw - Zinc
1.10 mg of Zinc per 100g (7% RDA)
Nutritional Value = 29.00 / 100    Food Category - Vegetables and Vegetable Products
Zinc
(%RDA)		Energy
(%RDA)		Carbohydrate
(%RDA)		Total Fat
(%RDA)		Protein
(%RDA)
Content for a 100g serving :
1.10 mg(7%) 32.00(2%)7.44(6%)0.52(1%)0.33(1%)
Typical Serving Amount : 1.000 tbsp (or 0.80g):
0.01 mg(0%)0.26 kcal(0%)0.06 g(0%)0 g(0%)0 g(0%)
Other Serving Size : 1.000 sprig (or 2.00g):
0.02 mg(0%)0.64 kcal(0%)0.15 g(0%)0.01 g(0%)0.01 g(0%)
27. Mushrooms, brown, italian, or crimini, raw - Zinc
1.10 mg of Zinc per 100g (7% RDA)
Nutritional Value = 18.00 / 100    Food Category - Vegetables and Vegetable Products
Zinc
(%RDA)		Energy
(%RDA)		Carbohydrate
(%RDA)		Total Fat
(%RDA)		Protein
(%RDA)
Content for a 100g serving :
1.10 mg(7%) 22.00(1%)4.30(3%)0.10(0%)2.50(4%)
Typical Serving Amount : 1.000 cup whole (or 87.00g):
0.96 mg(6%)19.14 kcal(1%)3.74 g(3%)0.09 g(0%)2.18 g(4%)
Other Serving Size : 1.000 cup sliced (or 72.00g):
0.79 mg(5%)15.84 kcal(1%)3.1 g(2%)0.07 g(0%)1.8 g(3%)
Other Serving Size : 1.000 piece whole (or 20.00g):
0.22 mg(1%)4.4 kcal(0%)0.86 g(1%)0.02 g(0%)0.5 g(1%)
28. Parsley, fresh - Zinc
1.07 mg of Zinc per 100g (7% RDA)
Nutritional Value = 59.00 / 100    Food Category - Vegetables and Vegetable Products
Zinc
(%RDA)		Energy
(%RDA)		Carbohydrate
(%RDA)		Total Fat
(%RDA)		Protein
(%RDA)
Content for a 100g serving :
1.07 mg(7%) 36.00(2%)6.33(5%)0.79(1%)2.97(5%)
Typical Serving Amount : 1.000 cup chopped (or 60.00g):
0.64 mg(4%)21.6 kcal(1%)3.8 g(3%)0.47 g(1%)1.78 g(3%)
Other Serving Size : 1.000 tbsp (or 3.80g):
0.04 mg(0%)1.37 kcal(0%)0.24 g(0%)0.03 g(0%)0.11 g(0%)
Other Serving Size : 10.000 sprigs (or 10.00g):
0.11 mg(1%)3.6 kcal(0%)0.63 g(0%)0.08 g(0%)0.3 g(1%)
29. Peas, mature seeds, sprouted, raw - Zinc
1.05 mg of Zinc per 100g (7% RDA)
Nutritional Value = 16.00 / 100    Food Category - Vegetables and Vegetable Products
Zinc
(%RDA)		Energy
(%RDA)		Carbohydrate
(%RDA)		Total Fat
(%RDA)		Protein
(%RDA)
Content for a 100g serving :
1.05 mg(7%) 124.00(6%)27.11(21%)0.68(1%)8.80(16%)
Typical Serving Amount : 1.000 cup (or 120.00g):
1.26 mg(8%)148.8 kcal(7%)32.53 g(25%)0.82 g(1%)10.56 g(19%)
30. Seaweed, laver, raw - Zinc
1.05 mg of Zinc per 100g (7% RDA)
Nutritional Value = 46.00 / 100    Food Category - Vegetables and Vegetable Products
Zinc
(%RDA)		Energy
(%RDA)		Carbohydrate
(%RDA)		Total Fat
(%RDA)		Protein
(%RDA)
Content for a 100g serving :
1.05 mg(7%) 35.00(2%)5.11(4%)0.28(0%)5.81(10%)
Typical Serving Amount : 10.000 sheets (or 26.00g):
0.27 mg(2%)9.1 kcal(0%)1.33 g(1%)0.07 g(0%)1.51 g(3%)
Other Serving Size : 2.000 tbsp (1/8 cup) (or 10.00g):
0.11 mg(1%)3.5 kcal(0%)0.51 g(0%)0.03 g(0%)0.58 g(1%)
31. Soybeans, mature seeds, sprouted, cooked, steamed, with salt - Zinc
1.04 mg of Zinc per 100g (7% RDA)
Nutritional Value = 18.00 / 100    Food Category - Vegetables and Vegetable Products
Zinc
(%RDA)		Energy
(%RDA)		Carbohydrate
(%RDA)		Total Fat
(%RDA)		Protein
(%RDA)
Content for a 100g serving :
1.04 mg(7%) 81.00(4%)6.53(5%)4.45(7%)8.47(15%)
Typical Serving Amount : 1.000 cup (or 94.00g):
0.98 mg(7%)76.14 kcal(4%)6.14 g(5%)4.18 g(6%)7.96 g(14%)
32. Soybeans, mature seeds, sprouted, cooked, steamed - Zinc
1.04 mg of Zinc per 100g (7% RDA)
Nutritional Value = 18.00 / 100    Food Category - Vegetables and Vegetable Products
Zinc
(%RDA)		Energy
(%RDA)		Carbohydrate
(%RDA)		Total Fat
(%RDA)		Protein
(%RDA)
Content for a 100g serving :
1.04 mg(7%) 81.00(4%)6.53(5%)4.45(7%)8.47(15%)
Typical Serving Amount : 1.000 cup (or 94.00g):
0.98 mg(7%)76.14 kcal(4%)6.14 g(5%)4.18 g(6%)7.96 g(14%)
33. Pigeonpeas, immature seeds, raw - Zinc
1.04 mg of Zinc per 100g (7% RDA)
Nutritional Value = 19.00 / 100    Food Category - Vegetables and Vegetable Products
Zinc
(%RDA)		Energy
(%RDA)		Carbohydrate
(%RDA)		Total Fat
(%RDA)		Protein
(%RDA)
Content for a 100g serving :
1.04 mg(7%) 136.00(7%)23.88(18%)1.64(3%)7.20(13%)
Typical Serving Amount : 1.000 cup (or 154.00g):
1.6 mg(11%)209.44 kcal(10%)36.78 g(28%)2.53 g(4%)11.09 g(20%)
Other Serving Size : 10.000 seeds (or 4.00g):
0.04 mg(0%)5.44 kcal(0%)0.96 g(1%)0.07 g(0%)0.29 g(1%)
34. Mushrooms, shiitake, raw - Zinc
1.03 mg of Zinc per 100g (7% RDA)
Nutritional Value = 16.00 / 100    Food Category - Vegetables and Vegetable Products
Zinc
(%RDA)		Energy
(%RDA)		Carbohydrate
(%RDA)		Total Fat
(%RDA)		Protein
(%RDA)
Content for a 100g serving :
1.03 mg(7%) 34.00(2%)6.79(5%)0.49(1%)2.24(4%)
Typical Serving Amount : 1.000 piece whole (or 19.00g):
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, cooked, boiled, drained, with salt - Zinc
1.03 mg of Zinc per 100g (7% RDA)
Nutritional Value = 18.00 / 100    Food Category - Vegetables and Vegetable Products
Zinc
(%RDA)		Energy
(%RDA)		Carbohydrate
(%RDA)		Total Fat
(%RDA)		Protein
(%RDA)
Content for a 100g serving :
1.03 mg(7%) 94.00(5%)19.73(15%)0.38(1%)3.17(6%)
Typical Serving Amount : 1.000 cup (or 165.00g):
1.7 mg(11%)155.1 kcal(8%)32.55 g(25%)0.63 g(1%)5.23 g(9%)
36. Cowpeas (blackeyes), immature seeds, cooked, boiled, drained, without salt - Zinc
1.03 mg of Zinc per 100g (7% RDA)
Nutritional Value = 18.00 / 100    Food Category - Vegetables and Vegetable Products
Zinc
(%RDA)		Energy
(%RDA)		Carbohydrate
(%RDA)		Total Fat
(%RDA)		Protein
(%RDA)
Content for a 100g serving :
1.03 mg(7%) 97.00(5%)20.32(16%)0.38(1%)3.17(6%)
Typical Serving Amount : 1.000 cup (or 165.00g):
1.7 mg(11%)160.05 kcal(8%)33.53 g(26%)0.63 g(1%)5.23 g(9%)
37. Cowpeas (blackeyes), immature seeds, raw - Zinc
1.01 mg of Zinc per 100g (7% RDA)
Nutritional Value = 18.00 / 100    Food Category - Vegetables and Vegetable Products
Zinc
(%RDA)		Energy
(%RDA)		Carbohydrate
(%RDA)		Total Fat
(%RDA)		Protein
(%RDA)
Content for a 100g serving :
1.01 mg(7%) 90.00(5%)18.83(14%)0.35(1%)2.95(5%)
Typical Serving Amount : 1.000 cup (or 145.00g):
1.46 mg(10%)130.5 kcal(7%)27.3 g(21%)0.51 g(1%)4.28 g(8%)
38. Beans, fava, in pod, raw - Zinc
1.00 mg of Zinc per 100g (7% RDA)
Nutritional Value = 19.00 / 100    Food Category - Vegetables and Vegetable Products
Zinc
(%RDA)		Energy
(%RDA)		Carbohydrate
(%RDA)		Total Fat
(%RDA)		Protein
(%RDA)
Content for a 100g serving :
1.00 mg(7%) 88.00(4%)17.63(14%)0.73(1%)7.92(14%)
Typical Serving Amount : 1.000 cup (or 126.00g):
1.26 mg(8%)110.88 kcal(6%)22.21 g(17%)0.92 g(1%)9.98 g(18%)
Other Serving Size : 1.000 pod (or 6.10g):
0.06 mg(0%)5.37 kcal(0%)1.08 g(1%)0.04 g(0%)0.48 g(1%)
39. Soybeans, green, raw - Zinc
0.99 mg of Zinc per 100g (7% RDA)
Nutritional Value = 19.00 / 100    Food Category - Vegetables and Vegetable Products
Zinc
(%RDA)		Energy
(%RDA)		Carbohydrate
(%RDA)		Total Fat
(%RDA)		Protein
(%RDA)
Content for a 100g serving :
0.99 mg(7%) 147.00(7%)11.05(9%)6.80(10%)12.95(23%)
Typical Serving Amount : 1.000 cup (or 256.00g):
2.53 mg(17%)376.32 kcal(19%)28.29 g(22%)17.41 g(27%)33.15 g(59%)
40. Beans, navy, mature seeds, sprouted, cooked, boiled, drained, with salt - Zinc
0.97 mg of Zinc per 100g (6% RDA)
Nutritional Value = 18.00 / 100    Food Category - Vegetables and Vegetable Products
Zinc
(%RDA)		Energy
(%RDA)		Carbohydrate
(%RDA)		Total Fat
(%RDA)		Protein
(%RDA)
Content for a 100g serving :
0.97 mg(6%) 78.00(4%)15.01(12%)0.81(1%)7.07(13%)
41. Beans, navy, mature seeds, sprouted, cooked, boiled, drained, without salt - Zinc
0.97 mg of Zinc per 100g (6% RDA)
Nutritional Value = 18.00 / 100    Food Category - Vegetables and Vegetable Products
Zinc
(%RDA)		Energy
(%RDA)		Carbohydrate
(%RDA)		Total Fat
(%RDA)		Protein
(%RDA)
Content for a 100g serving :
0.97 mg(6%) 78.00(4%)15.01(12%)0.81(1%)7.07(13%)
42. Mushrooms, shiitake, stir-fried - Zinc
0.96 mg of Zinc per 100g (6% RDA)
Nutritional Value = 16.00 / 100    Food Category - Vegetables and Vegetable Products
Zinc
(%RDA)		Energy
(%RDA)		Carbohydrate
(%RDA)		Total Fat
(%RDA)		Protein
(%RDA)
Content for a 100g serving :
0.96 mg(6%) 39.00(2%)7.68(6%)0.35(1%)3.45(6%)
Typical Serving Amount : 1.000 cup whole (or 89.00g):
0.85 mg(6%)34.71 kcal(2%)6.84 g(5%)0.31 g(0%)3.07 g(5%)
Other Serving Size : 1.000 cup sliced (or 97.00g):
0.93 mg(6%)37.83 kcal(2%)7.45 g(6%)0.34 g(1%)3.35 g(6%)
Other Serving Size : 1.000 piece whole (or 19.00g):
0.18 mg(1%)7.41 kcal(0%)1.46 g(1%)0.07 g(0%)0.66 g(1%)
43. Alfalfa seeds, sprouted, raw - Zinc
0.92 mg of Zinc per 100g (6% RDA)
Nutritional Value = 25.00 / 100    Food Category - Vegetables and Vegetable Products
Zinc
(%RDA)		Energy
(%RDA)		Carbohydrate
(%RDA)		Total Fat
(%RDA)		Protein
(%RDA)
Content for a 100g serving :
0.92 mg(6%) 23.00(1%)2.10(2%)0.69(1%)3.99(7%)
Typical Serving Amount : 1.000 cup (or 33.00g):
0.3 mg(2%)7.59 kcal(0%)0.69 g(1%)0.23 g(0%)1.32 g(2%)
Other Serving Size : 1.000 tbsp (or 3.00g):
0.03 mg(0%)0.69 kcal(0%)0.06 g(0%)0.02 g(0%)0.12 g(0%)
44. Soybeans, green, cooked, boiled, drained, with salt - Zinc
0.91 mg of Zinc per 100g (6% RDA)
Nutritional Value = 17.00 / 100    Food Category - Vegetables and Vegetable Products
Zinc
(%RDA)		Energy
(%RDA)		Carbohydrate
(%RDA)		Total Fat
(%RDA)		Protein
(%RDA)
Content for a 100g serving :
0.91 mg(6%) 141.00(7%)11.05(9%)6.40(10%)12.35(22%)
Typical Serving Amount : 1.000 cup (or 180.00g):
1.64 mg(11%)253.8 kcal(13%)19.89 g(15%)11.52 g(18%)22.23 g(40%)
45. Soybeans, green, cooked, boiled, drained, without salt - Zinc
0.91 mg of Zinc per 100g (6% RDA)
Nutritional Value = 18.00 / 100    Food Category - Vegetables and Vegetable Products
Zinc
(%RDA)		Energy
(%RDA)		Carbohydrate
(%RDA)		Total Fat
(%RDA)		Protein
(%RDA)
Content for a 100g serving :
0.91 mg(6%) 141.00(7%)11.05(9%)6.40(10%)12.35(22%)
Typical Serving Amount : 1.000 cup (or 180.00g):
1.64 mg(11%)253.8 kcal(13%)19.89 g(15%)11.52 g(18%)22.23 g(40%)
46. Amaranth leaves, raw - Zinc
0.90 mg of Zinc per 100g (6% RDA)
Nutritional Value = 45.00 / 100    Food Category - Vegetables and Vegetable Products
Zinc
(%RDA)		Energy
(%RDA)		Carbohydrate
(%RDA)		Total Fat
(%RDA)		Protein
(%RDA)
Content for a 100g serving :
0.90 mg(6%) 23.00(1%)4.02(3%)0.33(1%)2.46(4%)
Typical Serving Amount : 1.000 cup (or 28.00g):
0.25 mg(2%)6.44 kcal(0%)1.13 g(1%)0.09 g(0%)0.69 g(1%)
Other Serving Size : 1.000 leaf (or 14.00g):
0.13 mg(1%)3.22 kcal(0%)0.56 g(0%)0.05 g(0%)0.34 g(1%)
47. Mung beans, mature seeds, sprouted, cooked, stir-fried - Zinc
0.90 mg of Zinc per 100g (6% RDA)
Nutritional Value = 20.00 / 100    Food Category - Vegetables and Vegetable Products
Zinc
(%RDA)		Energy
(%RDA)		Carbohydrate
(%RDA)		Total Fat
(%RDA)		Protein
(%RDA)
Content for a 100g serving :
0.90 mg(6%) 50.00(3%)10.59(8%)0.21(0%)4.30(8%)
Typical Serving Amount : 1.000 cup (or 124.00g):
1.12 mg(7%)62 kcal(3%)13.13 g(10%)0.26 g(0%)5.33 g(10%)
48. Beans, navy, mature seeds, sprouted, raw - Zinc
0.89 mg of Zinc per 100g (6% RDA)
Nutritional Value = 18.00 / 100    Food Category - Vegetables and Vegetable Products
Zinc
(%RDA)		Energy
(%RDA)		Carbohydrate
(%RDA)		Total Fat
(%RDA)		Protein
(%RDA)
Content for a 100g serving :
0.89 mg(6%) 67.00(3%)13.05(10%)0.70(1%)6.15(11%)
Typical Serving Amount : 1.000 cup (or 104.00g):
0.93 mg(6%)69.68 kcal(3%)13.57 g(10%)0.73 g(1%)6.4 g(11%)
49. Amaranth leaves, cooked, boiled, drained, without salt - Zinc
0.88 mg of Zinc per 100g (6% RDA)
Nutritional Value = 47.00 / 100    Food Category - Vegetables and Vegetable Products
Zinc
(%RDA)		Energy
(%RDA)		Carbohydrate
(%RDA)		Total Fat
(%RDA)		Protein
(%RDA)
Content for a 100g serving :
0.88 mg(6%) 21.00(1%)4.11(3%)0.18(0%)2.11(4%)
Typical Serving Amount : 1.000 cup (or 132.00g):
1.16 mg(8%)27.72 kcal(1%)5.43 g(4%)0.24 g(0%)2.79 g(5%)
50. Amaranth leaves, cooked, boiled, drained, with salt - Zinc
0.88 mg of Zinc per 100g (6% RDA)
Nutritional Value = 46.00 / 100    Food Category - Vegetables and Vegetable Products
Zinc
(%RDA)		Energy
(%RDA)		Carbohydrate
(%RDA)		Total Fat
(%RDA)		Protein
(%RDA)
Content for a 100g serving :
0.88 mg(6%) 21.00(1%)4.11(3%)0.18(0%)2.11(4%)
Typical Serving Amount : 1.000 cup (or 132.00g):
1.16 mg(8%)27.72 kcal(1%)5.43 g(4%)0.24 g(0%)2.79 g(5%)
51. Mushrooms, white, cooked, boiled, drained, with salt - Zinc
0.87 mg of Zinc per 100g (6% RDA)
Nutritional Value = 19.00 / 100    Food Category - Vegetables and Vegetable Products
Zinc
(%RDA)		Energy
(%RDA)		Carbohydrate
(%RDA)		Total Fat
(%RDA)		Protein
(%RDA)
Content for a 100g serving :
0.87 mg(6%) 28.00(1%)5.29(4%)0.47(1%)2.17(4%)
Typical Serving Amount : 1.000 cup pieces (or 156.00g):
1.36 mg(9%)43.68 kcal(2%)8.25 g(6%)0.73 g(1%)3.39 g(6%)
Other Serving Size : 1.000 tbsp (or 9.80g):
0.09 mg(1%)2.74 kcal(0%)0.52 g(0%)0.05 g(0%)0.21 g(0%)
Other Serving Size : 1.000 mushroom (or 12.00g):
0.1 mg(1%)3.36 kcal(0%)0.63 g(0%)0.06 g(0%)0.26 g(0%)
52. Mushrooms, white, cooked, boiled, drained, without salt - Zinc
0.87 mg of Zinc per 100g (6% RDA)
Nutritional Value = 20.00 / 100    Food Category - Vegetables and Vegetable Products
Zinc
(%RDA)		Energy
(%RDA)		Carbohydrate
(%RDA)		Total Fat
(%RDA)		Protein
(%RDA)
Content for a 100g serving :
0.87 mg(6%) 28.00(1%)5.29(4%)0.47(1%)2.17(4%)
Typical Serving Amount : 1.000 cup pieces (or 156.00g):
1.36 mg(9%)43.68 kcal(2%)8.25 g(6%)0.73 g(1%)3.39 g(6%)
Other Serving Size : 1.000 tbsp (or 9.80g):
0.09 mg(1%)2.74 kcal(0%)0.52 g(0%)0.05 g(0%)0.21 g(0%)
Other Serving Size : 1.000 mushroom (or 12.00g):
0.1 mg(1%)3.36 kcal(0%)0.63 g(0%)0.06 g(0%)0.26 g(0%)
53. Spinach souffle - Zinc
0.85 mg of Zinc per 100g (6% RDA)
Nutritional Value = 17.00 / 100    Food Category - Vegetables and Vegetable Products
Zinc
(%RDA)		Energy
(%RDA)		Carbohydrate
(%RDA)		Total Fat
(%RDA)		Protein
(%RDA)
Content for a 100g serving :
0.85 mg(6%) 172.00(9%)5.90(5%)12.95(20%)7.89(14%)
Typical Serving Amount : 1.000 cup (or 136.00g):
1.16 mg(8%)233.92 kcal(12%)8.02 g(6%)17.61 g(27%)10.73 g(19%)
Other Serving Size : 1.000 recipe yield (or 813.00g):
6.91 mg(46%)1398.36 kcal(70%)47.97 g(37%)105.28 g(162%)64.15 g(115%)
54. Fiddlehead ferns, raw - Zinc
0.83 mg of Zinc per 100g (6% RDA)
Nutritional Value = 30.00 / 100    Food Category - Vegetables and Vegetable Products
Zinc
(%RDA)		Energy
(%RDA)		Carbohydrate
(%RDA)		Total Fat
(%RDA)		Protein
(%RDA)
Content for a 100g serving :
0.83 mg(6%) 34.00(2%)5.54(4%)0.40(1%)4.55(8%)
55. Squash, zucchini, baby, raw - Zinc
0.83 mg of Zinc per 100g (6% RDA)
Nutritional Value = 36.00 / 100    Food Category - Vegetables and Vegetable Products
Zinc
(%RDA)		Energy
(%RDA)		Carbohydrate
(%RDA)		Total Fat
(%RDA)		Protein
(%RDA)
Content for a 100g serving :
0.83 mg(6%) 21.00(1%)3.11(2%)0.40(1%)2.71(5%)
Typical Serving Amount : 1.000 large (or 16.00g):
0.13 mg(1%)3.36 kcal(0%)0.5 g(0%)0.06 g(0%)0.43 g(1%)
Other Serving Size : 1.000 medium (or 11.00g):
0.09 mg(1%)2.31 kcal(0%)0.34 g(0%)0.04 g(0%)0.3 g(1%)
56. Pigeonpeas, immature seeds, cooked, boiled, drained, with salt - Zinc
0.82 mg of Zinc per 100g (5% RDA)
Nutritional Value = 19.00 / 100    Food Category - Vegetables and Vegetable Products
Zinc
(%RDA)		Energy
(%RDA)		Carbohydrate
(%RDA)		Total Fat
(%RDA)		Protein
(%RDA)
Content for a 100g serving :
0.82 mg(5%) 111.00(6%)19.49(15%)1.36(2%)5.96(11%)
Typical Serving Amount : 1.000 cup (or 153.00g):
1.25 mg(8%)169.83 kcal(8%)29.82 g(23%)2.08 g(3%)9.12 g(16%)
57. Pigeonpeas, immature seeds, cooked, boiled, drained, without salt - Zinc
0.82 mg of Zinc per 100g (5% RDA)
Nutritional Value = 19.00 / 100    Food Category - Vegetables and Vegetable Products
Zinc
(%RDA)		Energy
(%RDA)		Carbohydrate
(%RDA)		Total Fat
(%RDA)		Protein
(%RDA)
Content for a 100g serving :
0.82 mg(5%) 111.00(6%)19.49(15%)1.36(2%)5.96(11%)
Typical Serving Amount : 1.000 cup (or 153.00g):
1.25 mg(8%)169.83 kcal(8%)29.82 g(23%)2.08 g(3%)9.12 g(16%)
58. Balsam-pear (bitter gourd), pods, raw - Zinc
0.80 mg of Zinc per 100g (5% RDA)
Nutritional Value = 51.00 / 100    Food Category - Vegetables and Vegetable Products
Zinc
(%RDA)		Energy
(%RDA)		Carbohydrate
(%RDA)		Total Fat
(%RDA)		Protein
(%RDA)
Content for a 100g serving :
0.80 mg(5%) 17.00(1%)3.70(3%)0.17(0%)1.00(2%)
Typical Serving Amount : 1.000 cup (1/2" pieces) (or 93.00g):
0.74 mg(5%)15.81 kcal(1%)3.44 g(3%)0.16 g(0%)0.93 g(2%)
Other Serving Size : 1.000 balsam-pear (or 124.00g):
0.99 mg(7%)21.08 kcal(1%)4.59 g(4%)0.21 g(0%)1.24 g(2%)
59. Lima beans, immature seeds, cooked, boiled, drained, without salt - Zinc
0.79 mg of Zinc per 100g (5% RDA)
Nutritional Value = 18.00 / 100    Food Category - Vegetables and Vegetable Products
Zinc
(%RDA)		Energy
(%RDA)		Carbohydrate
(%RDA)		Total Fat
(%RDA)		Protein
(%RDA)
Content for a 100g serving :
0.79 mg(5%) 123.00(6%)23.64(18%)0.32(0%)6.81(12%)
Typical Serving Amount : 1.000 cup (or 170.00g):
1.34 mg(9%)209.1 kcal(10%)40.19 g(31%)0.54 g(1%)11.58 g(21%)
60. Jute, potherb, cooked, boiled, drained, without salt - Zinc
0.79 mg of Zinc per 100g (5% RDA)
Nutritional Value = 49.00 / 100    Food Category - Vegetables and Vegetable Products
Zinc
(%RDA)		Energy
(%RDA)		Carbohydrate
(%RDA)		Total Fat
(%RDA)		Protein
(%RDA)
Content for a 100g serving :
0.79 mg(5%) 37.00(2%)7.29(6%)0.20(0%)3.68(7%)
Typical Serving Amount : 1.000 cup (or 87.00g):
0.69 mg(5%)32.19 kcal(2%)6.34 g(5%)0.17 g(0%)3.2 g(6%)
61. Jute, potherb, cooked, boiled, drained, with salt - Zinc
0.79 mg of Zinc per 100g (5% RDA)
Nutritional Value = 48.00 / 100    Food Category - Vegetables and Vegetable Products
Zinc
(%RDA)		Energy
(%RDA)		Carbohydrate
(%RDA)		Total Fat
(%RDA)		Protein
(%RDA)
Content for a 100g serving :
0.79 mg(5%) 37.00(2%)7.29(6%)0.20(0%)3.68(7%)
Typical Serving Amount : 1.000 cup (or 87.00g):
0.69 mg(5%)32.19 kcal(2%)6.34 g(5%)0.17 g(0%)3.2 g(6%)
62. Lima beans, immature seeds, cooked, boiled, drained, with salt - Zinc
0.79 mg of Zinc per 100g (5% RDA)
Nutritional Value = 18.00 / 100    Food Category - Vegetables and Vegetable Products
Zinc
(%RDA)		Energy
(%RDA)		Carbohydrate
(%RDA)		Total Fat
(%RDA)		Protein
(%RDA)
Content for a 100g serving :
0.79 mg(5%) 123.00(6%)23.64(18%)0.32(0%)6.81(12%)
Typical Serving Amount : 1.000 cup (or 170.00g):
1.34 mg(9%)209.1 kcal(10%)40.19 g(31%)0.54 g(1%)11.58 g(21%)
63. Jute, potherb, raw - Zinc
0.79 mg of Zinc per 100g (5% RDA)
Nutritional Value = 40.00 / 100    Food Category - Vegetables and Vegetable Products
Zinc
(%RDA)		Energy
(%RDA)		Carbohydrate
(%RDA)		Total Fat
(%RDA)		Protein
(%RDA)
Content for a 100g serving :
0.79 mg(5%) 34.00(2%)5.80(4%)0.25(0%)4.65(8%)
Typical Serving Amount : 1.000 cup (or 28.00g):
0.22 mg(1%)9.52 kcal(0%)1.62 g(1%)0.07 g(0%)1.3 g(2%)
64. Endive, raw - Zinc
0.79 mg of Zinc per 100g (5% RDA)
Nutritional Value = 43.00 / 100    Food Category - Vegetables and Vegetable Products
Zinc
(%RDA)		Energy
(%RDA)		Carbohydrate
(%RDA)		Total Fat
(%RDA)		Protein
(%RDA)
Content for a 100g serving :
0.79 mg(5%) 17.00(1%)3.35(3%)0.20(0%)1.25(2%)
Typical Serving Amount : 0.500 cup, chopped (or 25.00g):
0.2 mg(1%)4.25 kcal(0%)0.84 g(1%)0.05 g(0%)0.31 g(1%)
Other Serving Size : 1.000 head (or 513.00g):
4.05 mg(27%)87.21 kcal(4%)17.19 g(13%)1.03 g(2%)6.41 g(11%)
65. Peas, mature seeds, sprouted, cooked, boiled, drained, without salt - Zinc
0.78 mg of Zinc per 100g (5% RDA)
Nutritional Value = 16.00 / 100    Food Category - Vegetables and Vegetable Products
Zinc
(%RDA)		Energy
(%RDA)		Carbohydrate
(%RDA)		Total Fat
(%RDA)		Protein
(%RDA)
Content for a 100g serving :
0.78 mg(5%) 98.00(5%)17.08(13%)0.51(1%)7.05(13%)
66. Lima beans, immature seeds, raw - Zinc
0.78 mg of Zinc per 100g (5% RDA)
Nutritional Value = 19.00 / 100    Food Category - Vegetables and Vegetable Products
Zinc
(%RDA)		Energy
(%RDA)		Carbohydrate
(%RDA)		Total Fat
(%RDA)		Protein
(%RDA)
Content for a 100g serving :
0.78 mg(5%) 113.00(6%)20.17(16%)0.86(1%)6.84(12%)
Typical Serving Amount : 1.000 cup (or 156.00g):
1.22 mg(8%)176.28 kcal(9%)31.47 g(24%)1.34 g(2%)10.67 g(19%)
67. Peas, mature seeds, sprouted, cooked, boiled, drained, with salt - Zinc
0.78 mg of Zinc per 100g (5% RDA)
Nutritional Value = 15.00 / 100    Food Category - Vegetables and Vegetable Products
Zinc
(%RDA)		Energy
(%RDA)		Carbohydrate
(%RDA)		Total Fat
(%RDA)		Protein
(%RDA)
Content for a 100g serving :
0.78 mg(5%) 98.00(5%)17.08(13%)0.51(1%)7.05(13%)
68. Balsam-pear (bitter gourd), pods, cooked, boiled, drained, without salt - Zinc
0.77 mg of Zinc per 100g (5% RDA)
Nutritional Value = 37.00 / 100    Food Category - Vegetables and Vegetable Products
Zinc
(%RDA)		Energy
(%RDA)		Carbohydrate
(%RDA)		Total Fat
(%RDA)		Protein
(%RDA)
Content for a 100g serving :
0.77 mg(5%) 19.00(1%)4.32(3%)0.18(0%)0.84(2%)
Typical Serving Amount : 1.000 cup (1/2" pieces) (or 124.00g):
0.95 mg(6%)23.56 kcal(1%)5.36 g(4%)0.22 g(0%)1.04 g(2%)
Other Serving Size : 0.500 cup (1/2" pieces) (or 62.00g):
0.48 mg(3%)11.78 kcal(1%)2.68 g(2%)0.11 g(0%)0.52 g(1%)
69. Balsam-pear (bitter gourd), pods, cooked, boiled, drained, with salt - Zinc
0.77 mg of Zinc per 100g (5% RDA)
Nutritional Value = 36.00 / 100    Food Category - Vegetables and Vegetable Products
Zinc
(%RDA)		Energy
(%RDA)		Carbohydrate
(%RDA)		Total Fat
(%RDA)		Protein
(%RDA)
Content for a 100g serving :
0.77 mg(5%) 19.00(1%)4.32(3%)0.18(0%)0.84(2%)
Typical Serving Amount : 1.000 cup (1/2" pieces) (or 124.00g):
0.95 mg(6%)23.56 kcal(1%)5.36 g(4%)0.22 g(0%)1.04 g(2%)
70. Broccoli raab, raw - Zinc
0.77 mg of Zinc per 100g (5% RDA)
Nutritional Value = 49.00 / 100    Food Category - Vegetables and Vegetable Products
Zinc
(%RDA)		Energy
(%RDA)		Carbohydrate
(%RDA)		Total Fat
(%RDA)		Protein
(%RDA)
Content for a 100g serving :
0.77 mg(5%) 22.00(1%)2.85(2%)0.49(1%)3.17(6%)
Typical Serving Amount : 1.000 cup chopped (or 40.00g):
0.31 mg(2%)8.8 kcal(0%)1.14 g(1%)0.2 g(0%)1.27 g(2%)
Other Serving Size : 1.000 stalk (or 19.00g):
0.15 mg(1%)4.18 kcal(0%)0.54 g(0%)0.09 g(0%)0.6 g(1%)
71. Mushrooms, oyster, raw - Zinc
0.77 mg of Zinc per 100g (5% RDA)
Nutritional Value = 18.00 / 100    Food Category - Vegetables and Vegetable Products
Zinc
(%RDA)		Energy
(%RDA)		Carbohydrate
(%RDA)		Total Fat
(%RDA)		Protein
(%RDA)
Content for a 100g serving :
0.77 mg(5%) 33.00(2%)6.09(5%)0.41(1%)3.31(6%)
Typical Serving Amount : 1.000 large (or 148.00g):
1.14 mg(8%)48.84 kcal(2%)9.01 g(7%)0.61 g(1%)4.9 g(9%)
Other Serving Size : 1.000 small (or 15.00g):
0.12 mg(1%)4.95 kcal(0%)0.91 g(1%)0.06 g(0%)0.5 g(1%)
Other Serving Size : 1.000 cup sliced (or 86.00g):
0.66 mg(4%)28.38 kcal(1%)5.24 g(4%)0.35 g(1%)2.85 g(5%)
72. Spinach, cooked, boiled, drained, without salt - Zinc
0.76 mg of Zinc per 100g (5% RDA)
Nutritional Value = 63.00 / 100    Food Category - Vegetables and Vegetable Products
Zinc
(%RDA)		Energy
(%RDA)		Carbohydrate
(%RDA)		Total Fat
(%RDA)		Protein
(%RDA)
Content for a 100g serving :
0.76 mg(5%) 23.00(1%)3.75(3%)0.26(0%)2.97(5%)
Typical Serving Amount : 1.000 cup (or 180.00g):
1.37 mg(9%)41.4 kcal(2%)6.75 g(5%)0.47 g(1%)5.35 g(10%)
73. Spinach, cooked, boiled, drained, with salt - Zinc
0.76 mg of Zinc per 100g (5% RDA)
Nutritional Value = 62.00 / 100    Food Category - Vegetables and Vegetable Products
Zinc
(%RDA)		Energy
(%RDA)		Carbohydrate
(%RDA)		Total Fat
(%RDA)		Protein
(%RDA)
Content for a 100g serving :
0.76 mg(5%) 23.00(1%)3.75(3%)0.26(0%)2.97(5%)
Typical Serving Amount : 1.000 cup (or 180.00g):
1.37 mg(9%)41.4 kcal(2%)6.75 g(5%)0.47 g(1%)5.35 g(10%)
74. Mushrooms, maitake, raw - Zinc
0.75 mg of Zinc per 100g (5% RDA)
Nutritional Value = 16.00 / 100    Food Category - Vegetables and Vegetable Products
Zinc
(%RDA)		Energy
(%RDA)		Carbohydrate
(%RDA)		Total Fat
(%RDA)		Protein
(%RDA)
Content for a 100g serving :
0.75 mg(5%) 31.00(2%)6.97(5%)0.19(0%)1.94(3%)
Typical Serving Amount : 1.000 cup diced (or 70.00g):
0.53 mg(4%)21.7 kcal(1%)4.88 g(4%)0.13 g(0%)1.36 g(2%)
Other Serving Size : 1.000 piece whole (or 1.10g):
0.01 mg(0%)0.34 kcal(0%)0.08 g(0%)0 g(0%)0.02 g(0%)
75. Chayote, fruit, raw - Zinc
0.74 mg of Zinc per 100g (5% RDA)
Nutritional Value = 21.00 / 100    Food Category - Vegetables and Vegetable Products
Zinc
(%RDA)		Energy
(%RDA)		Carbohydrate
(%RDA)		Total Fat
(%RDA)		Protein
(%RDA)
Content for a 100g serving :
0.74 mg(5%) 19.00(1%)4.51(3%)0.13(0%)0.82(1%)
Typical Serving Amount : 1.000 cup (1" pieces) (or 132.00g):
0.98 mg(7%)25.08 kcal(1%)5.95 g(5%)0.17 g(0%)1.08 g(2%)
Other Serving Size : 1.000 chayote (5-3/4") (or 203.00g):
1.5 mg(10%)38.57 kcal(2%)9.16 g(7%)0.26 g(0%)1.66 g(3%)
76. Mushrooms, white, microwaved - Zinc
0.73 mg of Zinc per 100g (5% RDA)
Nutritional Value = 16.00 / 100    Food Category - Vegetables and Vegetable Products
Zinc
(%RDA)		Energy
(%RDA)		Carbohydrate
(%RDA)		Total Fat
(%RDA)		Protein
(%RDA)
Content for a 100g serving :
0.73 mg(5%) 35.00(2%)6.04(5%)0.46(1%)3.91(7%)
77. Chrysanthemum leaves, raw - Zinc
0.71 mg of Zinc per 100g (5% RDA)
Nutritional Value = 34.00 / 100    Food Category - Vegetables and Vegetable Products
Zinc
(%RDA)		Energy
(%RDA)		Carbohydrate
(%RDA)		Total Fat
(%RDA)		Protein
(%RDA)
Content for a 100g serving :
0.71 mg(5%) 24.00(1%)3.01(2%)0.56(1%)3.36(6%)
Typical Serving Amount : 1.000 cup, chopped (or 51.00g):
0.36 mg(2%)12.24 kcal(1%)1.54 g(1%)0.29 g(0%)1.71 g(3%)
Other Serving Size : 1.000 leaf (or 18.00g):
0.13 mg(1%)4.32 kcal(0%)0.54 g(0%)0.1 g(0%)0.6 g(1%)
78. Mushrooms, Chanterelle, raw - Zinc
0.71 mg of Zinc per 100g (5% RDA)
Nutritional Value = 17.00 / 100    Food Category - Vegetables and Vegetable Products
Zinc
(%RDA)		Energy
(%RDA)		Carbohydrate
(%RDA)		Total Fat
(%RDA)		Protein
(%RDA)
Content for a 100g serving :
0.71 mg(5%) 38.00(2%)6.86(5%)0.53(1%)1.49(3%)
Typical Serving Amount : 1.000 cup (or 54.00g):
0.38 mg(3%)20.52 kcal(1%)3.7 g(3%)0.29 g(0%)0.8 g(1%)
Other Serving Size : 1.000 piece (or 5.40g):
0.04 mg(0%)2.05 kcal(0%)0.37 g(0%)0.03 g(0%)0.08 g(0%)
79. Chrysanthemum, garland, raw - Zinc
0.71 mg of Zinc per 100g (5% RDA)
Nutritional Value = 35.00 / 100    Food Category - Vegetables and Vegetable Products
Zinc
(%RDA)		Energy
(%RDA)		Carbohydrate
(%RDA)		Total Fat
(%RDA)		Protein
(%RDA)
Content for a 100g serving :
0.71 mg(5%) 24.00(1%)3.02(2%)0.56(1%)3.36(6%)
Typical Serving Amount : 1.000 cup (1" pieces) (or 25.00g):
0.18 mg(1%)6 kcal(0%)0.76 g(1%)0.14 g(0%)0.84 g(2%)
Other Serving Size : 1.000 stem (8-3/4" long) (or 14.00g):
0.1 mg(1%)3.36 kcal(0%)0.42 g(0%)0.08 g(0%)0.47 g(1%)
80. Gourd, white-flowered (calabash), cooked, boiled, drained, with salt - Zinc
0.70 mg of Zinc per 100g (5% RDA)
Nutritional Value = 21.00 / 100    Food Category - Vegetables and Vegetable Products
Zinc
(%RDA)		Energy
(%RDA)		Carbohydrate
(%RDA)		Total Fat
(%RDA)		Protein
(%RDA)
Content for a 100g serving :
0.70 mg(5%) 13.00(1%)3.10(2%)0.02(0%)0.60(1%)
Typical Serving Amount : 1.000 cup (1" cubes) (or 146.00g):
1.02 mg(7%)18.98 kcal(1%)4.53 g(3%)0.03 g(0%)0.88 g(2%)
81. Gourd, white-flowered (calabash), cooked, boiled, drained, without salt - Zinc
0.70 mg of Zinc per 100g (5% RDA)
Nutritional Value = 21.00 / 100    Food Category - Vegetables and Vegetable Products
Zinc
(%RDA)		Energy
(%RDA)		Carbohydrate
(%RDA)		Total Fat
(%RDA)		Protein
(%RDA)
Content for a 100g serving :
0.70 mg(5%) 15.00(1%)3.69(3%)0.02(0%)0.60(1%)
Typical Serving Amount : 1.000 cup (1" cubes) (or 146.00g):
1.02 mg(7%)21.9 kcal(1%)5.39 g(4%)0.03 g(0%)0.88 g(2%)
82. Potato pancakes - Zinc
0.70 mg of Zinc per 100g (5% RDA)
Nutritional Value = 15.00 / 100    Food Category - Vegetables and Vegetable Products
Zinc
(%RDA)		Energy
(%RDA)		Carbohydrate
(%RDA)		Total Fat
(%RDA)		Protein
(%RDA)
Content for a 100g serving :
0.70 mg(5%) 268.00(13%)27.81(21%)14.76(23%)6.08(11%)
Typical Serving Amount : 1.000 small 2-3/4 in. dia., 5/8 in. thick. (or 22.00g):
0.15 mg(1%)58.96 kcal(3%)6.12 g(5%)3.25 g(5%)1.34 g(2%)
Other Serving Size : 1.000 medium 3-1/4 in. x 3-5/8 in., 5/8 in. thick. (or 37.00g):
0.26 mg(2%)99.16 kcal(5%)10.29 g(8%)5.46 g(8%)2.25 g(4%)
83. Gourd, white-flowered (calabash), raw - Zinc
0.70 mg of Zinc per 100g (5% RDA)
Nutritional Value = 24.00 / 100    Food Category - Vegetables and Vegetable Products
Zinc
(%RDA)		Energy
(%RDA)		Carbohydrate
(%RDA)		Total Fat
(%RDA)		Protein
(%RDA)
Content for a 100g serving :
0.70 mg(5%) 14.00(1%)3.39(3%)0.02(0%)0.62(1%)
Typical Serving Amount : 0.500 cup (1" pieces) (or 58.00g):
0.41 mg(3%)8.12 kcal(0%)1.97 g(2%)0.01 g(0%)0.36 g(1%)
Other Serving Size : 1.000 gourd (or 771.00g):
5.4 mg(36%)107.94 kcal(5%)26.14 g(20%)0.15 g(0%)4.78 g(9%)
84. Potatoes, au gratin, home-prepared from recipe using margarine - Zinc
0.69 mg of Zinc per 100g (5% RDA)
Nutritional Value = 15.00 / 100    Food Category - Vegetables and Vegetable Products
Zinc
(%RDA)		Energy
(%RDA)		Carbohydrate
(%RDA)		Total Fat
(%RDA)		Protein
(%RDA)
Content for a 100g serving :
0.69 mg(5%) 132.00(7%)11.27(9%)7.59(12%)5.06(9%)
Typical Serving Amount : 1.000 cup (or 245.00g):
1.69 mg(11%)323.4 kcal(16%)27.61 g(21%)18.6 g(29%)12.4 g(22%)
85. Potatoes, au gratin, home-prepared from recipe using butter - Zinc
0.69 mg of Zinc per 100g (5% RDA)
Nutritional Value = 15.00 / 100    Food Category - Vegetables and Vegetable Products
Zinc
(%RDA)		Energy
(%RDA)		Carbohydrate
(%RDA)		Total Fat
(%RDA)		Protein
(%RDA)
Content for a 100g serving :
0.69 mg(5%) 132.00(7%)11.27(9%)7.59(12%)5.06(9%)
Typical Serving Amount : 1.000 cup (or 245.00g):
1.69 mg(11%)323.4 kcal(16%)27.61 g(21%)18.6 g(29%)12.4 g(22%)
86. Escarole, cooked, boiled, drained, no salt added - Zinc
0.69 mg of Zinc per 100g (5% RDA)
Nutritional Value = 36.00 / 100    Food Category - Vegetables and Vegetable Products
Zinc
(%RDA)		Energy
(%RDA)		Carbohydrate
(%RDA)		Total Fat
(%RDA)		Protein
(%RDA)
Content for a 100g serving :
0.69 mg(5%) 19.00(1%)3.07(2%)0.18(0%)1.15(2%)
Typical Serving Amount : 1.000 cup (or 150.00g):
1.04 mg(7%)28.5 kcal(1%)4.61 g(4%)0.27 g(0%)1.73 g(3%)
87. Grape leaves, raw - Zinc
0.67 mg of Zinc per 100g (4% RDA)
Nutritional Value = 29.00 / 100    Food Category - Vegetables and Vegetable Products
Zinc
(%RDA)		Energy
(%RDA)		Carbohydrate
(%RDA)		Total Fat
(%RDA)		Protein
(%RDA)
Content for a 100g serving :
0.67 mg(4%) 93.00(5%)17.31(13%)2.12(3%)5.60(10%)
Typical Serving Amount : 1.000 cup (or 14.00g):
0.09 mg(1%)13.02 kcal(1%)2.42 g(2%)0.3 g(0%)0.78 g(1%)
Other Serving Size : 1.000 leaf (or 3.00g):
0.02 mg(0%)2.79 kcal(0%)0.52 g(0%)0.06 g(0%)0.17 g(0%)
88. Jew's ear, (pepeao), raw - Zinc
0.66 mg of Zinc per 100g (4% RDA)
Nutritional Value = 15.00 / 100    Food Category - Vegetables and Vegetable Products
Zinc
(%RDA)		Energy
(%RDA)		Carbohydrate
(%RDA)		Total Fat
(%RDA)		Protein
(%RDA)
Content for a 100g serving :
0.66 mg(4%) 25.00(1%)6.75(5%)0.04(0%)0.48(1%)
Typical Serving Amount : 1.000 cup slices (or 99.00g):
0.65 mg(4%)24.75 kcal(1%)6.68 g(5%)0.04 g(0%)0.48 g(1%)
Other Serving Size : 1.000 piece (or 6.00g):
0.04 mg(0%)1.5 kcal(0%)0.41 g(0%)0 g(0%)0.03 g(0%)
89. Mushrooms, portabella, exposed to ultraviolet light, grilled - Zinc
0.65 mg of Zinc per 100g (4% RDA)
Nutritional Value = 16.00 / 100    Food Category - Vegetables and Vegetable Products
Zinc
(%RDA)		Energy
(%RDA)		Carbohydrate
(%RDA)		Total Fat
(%RDA)		Protein
(%RDA)
Content for a 100g serving :
0.65 mg(4%) 29.00(1%)4.44(3%)0.58(1%)3.28(6%)
Typical Serving Amount : 1.000 cup sliced (or 121.00g):
0.79 mg(5%)35.09 kcal(2%)5.37 g(4%)0.7 g(1%)3.97 g(7%)
90. Mushrooms, enoki, raw - Zinc
0.65 mg of Zinc per 100g (4% RDA)
Nutritional Value = 16.00 / 100    Food Category - Vegetables and Vegetable Products
Zinc
(%RDA)		Energy
(%RDA)		Carbohydrate
(%RDA)		Total Fat
(%RDA)		Protein
(%RDA)
Content for a 100g serving :
0.65 mg(4%) 37.00(2%)7.81(6%)0.29(0%)2.66(5%)
Typical Serving Amount : 1.000 large (or 5.00g):
0.03 mg(0%)1.85 kcal(0%)0.39 g(0%)0.01 g(0%)0.13 g(0%)
Other Serving Size : 1.000 medium (or 3.00g):
0.02 mg(0%)1.11 kcal(0%)0.23 g(0%)0.01 g(0%)0.08 g(0%)
Other Serving Size : 1.000 cup whole (or 64.00g):
0.42 mg(3%)23.68 kcal(1%)5 g(4%)0.19 g(0%)1.7 g(3%)
Other Serving Size : 1.000 cup sliced (or 65.00g):
0.42 mg(3%)24.05 kcal(1%)5.08 g(4%)0.19 g(0%)1.73 g(3%)
91. Mushrooms, portabella, grilled - Zinc
0.65 mg of Zinc per 100g (4% RDA)
Nutritional Value = 16.00 / 100    Food Category - Vegetables and Vegetable Products
Zinc
(%RDA)		Energy
(%RDA)		Carbohydrate
(%RDA)		Total Fat
(%RDA)		Protein
(%RDA)
Content for a 100g serving :
0.65 mg(4%) 29.00(1%)4.44(3%)0.58(1%)3.28(6%)
Typical Serving Amount : 1.000 cup sliced (or 121.00g):
0.79 mg(5%)35.09 kcal(2%)5.37 g(4%)0.7 g(1%)3.97 g(7%)
92. Cauliflower, green, raw - Zinc
0.64 mg of Zinc per 100g (4% RDA)
Nutritional Value = 38.00 / 100    Food Category - Vegetables and Vegetable Products
Zinc
(%RDA)		Energy
(%RDA)		Carbohydrate
(%RDA)		Total Fat
(%RDA)		Protein
(%RDA)
Content for a 100g serving :
0.64 mg(4%) 31.00(2%)6.09(5%)0.30(0%)2.95(5%)
Typical Serving Amount : 1.000 cup (or 64.00g):
0.41 mg(3%)19.84 kcal(1%)3.9 g(3%)0.19 g(0%)1.89 g(3%)
Other Serving Size : 1.000 floweret (or 25.00g):
0.16 mg(1%)7.75 kcal(0%)1.52 g(1%)0.08 g(0%)0.74 g(1%)
Other Serving Size : 1.000 head, large (6-7" dia) (or 511.00g):
3.27 mg(22%)158.41 kcal(8%)31.12 g(24%)1.53 g(2%)15.07 g(27%)
Other Serving Size : 1.000 head, medium (5-6" dia) (or 431.00g):
2.76 mg(18%)133.61 kcal(7%)26.25 g(20%)1.29 g(2%)12.71 g(23%)
Other Serving Size : 1.000 head, small (4" dia) (or 325.00g):
2.08 mg(14%)100.75 kcal(5%)19.79 g(15%)0.98 g(2%)9.59 g(17%)
93. Cauliflower, green, cooked, no salt added - Zinc
0.63 mg of Zinc per 100g (4% RDA)
Nutritional Value = 37.00 / 100    Food Category - Vegetables and Vegetable Products
Zinc
(%RDA)		Energy
(%RDA)		Carbohydrate
(%RDA)		Total Fat
(%RDA)		Protein
(%RDA)
Content for a 100g serving :
0.63 mg(4%) 32.00(2%)6.28(5%)0.31(0%)3.04(5%)
Typical Serving Amount : 0.200 head (or 90.00g):
0.57 mg(4%)28.8 kcal(1%)5.65 g(4%)0.28 g(0%)2.74 g(5%)
94. Arrowroot, raw - Zinc
0.63 mg of Zinc per 100g (4% RDA)
Nutritional Value = 17.00 / 100    Food Category - Vegetables and Vegetable Products
Zinc
(%RDA)		Energy
(%RDA)		Carbohydrate
(%RDA)		Total Fat
(%RDA)		Protein
(%RDA)
Content for a 100g serving :
0.63 mg(4%) 65.00(3%)13.39(10%)0.20(0%)4.24(8%)
Typical Serving Amount : 1.000 cup, sliced (or 120.00g):
0.76 mg(5%)78 kcal(4%)16.07 g(12%)0.24 g(0%)5.09 g(9%)
Other Serving Size : 1.000 root (or 33.00g):
0.21 mg(1%)21.45 kcal(1%)4.42 g(3%)0.07 g(0%)1.4 g(3%)
95. Succotash, (corn and limas), cooked, boiled, drained, with salt - Zinc
0.63 mg of Zinc per 100g (4% RDA)
Nutritional Value = 15.00 / 100    Food Category - Vegetables and Vegetable Products
Zinc
(%RDA)		Energy
(%RDA)		Carbohydrate
(%RDA)		Total Fat
(%RDA)		Protein
(%RDA)
Content for a 100g serving :
0.63 mg(4%) 111.00(6%)24.37(19%)0.80(1%)5.07(9%)
Typical Serving Amount : 1.000 cup (or 192.00g):
1.21 mg(8%)213.12 kcal(11%)46.79 g(36%)1.54 g(2%)9.73 g(17%)
96. Succotash, (corn and limas), cooked, boiled, drained, without salt - Zinc
0.63 mg of Zinc per 100g (4% RDA)
Nutritional Value = 17.00 / 100    Food Category - Vegetables and Vegetable Products
Zinc
(%RDA)		Energy
(%RDA)		Carbohydrate
(%RDA)		Total Fat
(%RDA)		Protein
(%RDA)
Content for a 100g serving :
0.63 mg(4%) 115.00(6%)24.38(19%)0.80(1%)5.07(9%)
Typical Serving Amount : 1.000 cup (or 192.00g):
1.21 mg(8%)220.8 kcal(11%)46.81 g(36%)1.54 g(2%)9.73 g(17%)
97. Cauliflower, green, cooked, with salt - Zinc
0.63 mg of Zinc per 100g (4% RDA)
Nutritional Value = 33.00 / 100    Food Category - Vegetables and Vegetable Products
Zinc
(%RDA)		Energy
(%RDA)		Carbohydrate
(%RDA)		Total Fat
(%RDA)		Protein
(%RDA)
Content for a 100g serving :
0.63 mg(4%) 32.00(2%)6.28(5%)0.31(0%)3.04(5%)
Typical Serving Amount : 0.500 cup (1" pieces) (or 62.00g):
0.39 mg(3%)19.84 kcal(1%)3.89 g(3%)0.19 g(0%)1.88 g(3%)
98. Potatoes, hash brown, refrigerated, prepared, pan-fried in canola oil - Zinc
0.63 mg of Zinc per 100g (4% RDA)
Nutritional Value = 15.00 / 100    Food Category - Vegetables and Vegetable Products
Zinc
(%RDA)		Energy
(%RDA)		Carbohydrate
(%RDA)		Total Fat
(%RDA)		Protein
(%RDA)
Content for a 100g serving :
0.63 mg(4%) 242.00(12%)33.99(26%)10.30(16%)3.24(6%)
Typical Serving Amount : 1.000 cup prepared (or 130.00g):
0.82 mg(5%)314.6 kcal(16%)44.19 g(34%)13.39 g(21%)4.21 g(8%)
99. Corn, sweet, yellow, cooked, boiled, drained, with salt - Zinc
0.62 mg of Zinc per 100g (4% RDA)
Nutritional Value = 16.00 / 100    Food Category - Vegetables and Vegetable Products
Zinc
(%RDA)		Energy
(%RDA)		Carbohydrate
(%RDA)		Total Fat
(%RDA)		Protein
(%RDA)
Content for a 100g serving :
0.62 mg(4%) 96.00(5%)20.98(16%)1.50(2%)3.41(6%)
Typical Serving Amount : 1.000 ear small (5-1/2" to 6-1/2" long) (or 89.00g):
0.55 mg(4%)85.44 kcal(4%)18.67 g(14%)1.34 g(2%)3.03 g(5%)
Other Serving Size : 1.000 ear medium (6-3/4" to 7-1/2" long) (or 103.00g):
0.64 mg(4%)98.88 kcal(5%)21.61 g(17%)1.55 g(2%)3.51 g(6%)
Other Serving Size : 1.000 ear large (7-3/4" to 9" long) (or 118.00g):
0.73 mg(5%)113.28 kcal(6%)24.76 g(19%)1.77 g(3%)4.02 g(7%)
Other Serving Size : 1.000 cup (or 149.00g):
0.92 mg(6%)143.04 kcal(7%)31.26 g(24%)2.24 g(3%)5.08 g(9%)
Other Serving Size : 1.000 baby ear (or 8.00g):
0.05 mg(0%)7.68 kcal(0%)1.68 g(1%)0.12 g(0%)0.27 g(0%)
Other Serving Size : 1.000 ear, yields (or 77.00g):
0.48 mg(3%)73.92 kcal(4%)16.15 g(12%)1.16 g(2%)2.63 g(5%)
100. Radicchio, raw - Zinc
0.62 mg of Zinc per 100g (4% RDA)
Nutritional Value = 25.00 / 100    Food Category - Vegetables and Vegetable Products
Zinc
(%RDA)		Energy
(%RDA)		Carbohydrate
(%RDA)		Total Fat
(%RDA)		Protein
(%RDA)
Content for a 100g serving :
0.62 mg(4%) 23.00(1%)4.48(3%)0.25(0%)1.43(3%)
Typical Serving Amount : 1.000 cup, shredded (or 40.00g):
0.25 mg(2%)9.2 kcal(0%)1.79 g(1%)0.1 g(0%)0.57 g(1%)
Other Serving Size : 1.000 leaf (or 8.00g):
0.05 mg(0%)1.84 kcal(0%)0.36 g(0%)0.02 g(0%)0.11 g(0%)






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



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