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The current daily value (DV) for zinc is 11mg, but vegetarians and vegans should aim to eat 30mg a day. Vegetables high in zinc include shiitake mushrooms, green peas, spinach, lima beans, lentil sprouts, asparagus, beet greens, broccoli, okra, and sweet corn.
What are the best dietary sources of zinc? Here are 30 foods high in zinc from a range of different food groups.
Meats contain more zinc than plant foods, but there are many choices of foods to eat to increase your zinc concentration. Learn which are high in zinc.
Nutrient ranking of Vegetables Highest in Zinc. View this page to change filters and save or print your own food list.
Below is a list of the top ten foods highest in zinc by common serving size, for more, see the lists of vegetarian zinc foods, high zinc vegetables, high zinc fruits, and high zinc nuts.
Fruits and Vegetables High in Zinc. Of all the dietary sources of zinc, fruits and vegetables don't rank very high on the list. Plant foods are excellent sources of other nutrients, such as fiber, antioxidants, and specific vitamins and minerals, which have been linked to optimal health, so limited zinc isn't a reason to skip them.
Foods with high amounts of zinc include animal proteins like fish and meat. Plant-based foods, like legumes, nuts, seeds, and fortified cereals, also contain this mineral.
Vegan and vegetarian sources of zinc include fortified cereals, wheat germ, tofu, lentils, yogurt, oatmeal, wild rice, squash seeds, and milk. The daily value (DV) for zinc is 11mg per day. (11) Below are 23 vegan and vegetarians foods high in zinc. For more, see the articles on high zinc nuts, high zinc fruits, and high zinc vegetables.
200 results. Go Ad-Free. Nutrient ranking of Fruits and Vegetables Highest in Zinc. View this page to change filters and save or print your own food list.
6 min read. What Is Zinc? Zinc is a mineral your body needs for many things, including cell division, immune function, wound healing, and more. Your body doesn’t make zinc, so you’ll need to...