Morel MushroomsRaw Morel Mushrooms9685.50.6302.1NA49.45.805.80273019.6
White Gourd-flowered Raw White Gourd-flowered 21430.430.043NA0.19072.6NANANANA10.713.315
UV Exposed Brown Mushrooms, Italian, Or CriminiRaw Brown Mushrooms, Italian, Or Crimini Exposed to UV13641.360.1900.55058.623.5NANANA8.23415
Brown Mushrooms, Italian, Or CriminiRaw Brown Mushrooms, Italian, Or Crimini13641.360.1900.55058.623.5NANANA8.23415
Balsam-pear , PodsRaw Balsam-pear , Pods17653NANANA065.3NANANANA49.417.614
WaxgourdRaw Waxgourd23084.60.37NA2069.2NANANANA679.2314
Boiled White Gourd-flowered Boiled and Drained White Gourd-flowered 20000.40.04NA0.18073.8NANANANA241214
EndiveRaw Endive17653.530.850.231.320594.4NANANA54.72214
Taro ShootsRaw Taro Shoots27272.450.490.30.71063.3NANANANANA2514
Boiled EscaroleBoiled and Drained Escarole without Salt20003.60.840.241.4061.44.6NANANA562313.8
Boiled WaxgourdBoiled and Drained Waxgourd21434.30.3401.906525.3NANANA21.48.5712.6
Canned Hearts Of PalmHearts of palm, canned10716.641.40.21.96049.5NANANANA25.72712.3
Bamboo ShootsRaw Bamboo Shoots11113.330.770.221.27057.833.3NANANA24.42912.2
Boiled Balsam-pear , PodsBoiled and Drained Balsam-pear , Pods15792.840.2201.23068.230.8NANANA31.613.312
Sprouted Alfalfa SeedsRaw sprouted alfalfa seeds130490.92.33.05027.42.61.571.04024.85212
Irishmoss SeaweedRaw Irishmoss Seaweed6120.980.20.0060.012075.23.73NANANA7.969.2412
Baby Zucchini SquashRaw Baby Zucchini Squash14295.71.21.50.9044.4NANANANA15.738.712
Boiled Bamboo ShootsBoiled and Drained Bamboo Shoots25005.51.280.382.08048NANANANA2538.311.8
Fruit ChayoteRaw Fruit Chayote15792.050.440.570.33071.226.2NANANA271311.7
Cooked Taro ShootsCooked Taro Shoots no Salt21431.70.340.210.49068.6NANANANANA15.611.6
Broccoli RaabRaw Broccoli Raab13646.71.132.580.40395.22.31.361.53743.210.5
EpazoteRaw Epazote9384.88NANANA069.8NANANANA35.63.110.3
Canned Bamboo ShootsCanned Bamboo Shoots, Solids15796.31.450.432.405130NANANA222710.3
Boiled SpinachBoiled and Drained Spinach13043.40.561.20.220495.6NANANA31.338.79.9
Hearts Of PalmRaw Hearts Of Palm2610.520.120.0340.206744.8NANANA3.97.049.73
Boiled White MushroomsBoiled and Drained White Mushrooms10715.040.650.0111.9056.725NANANA23.623.39.32
Shiitake MushroomsRaw Shiitake Mushrooms8824.32NANANANA602102102219.89.1
Laver SeaweedRaw Laver Seaweed8572.40.520.0090.034043.84.2NANANA2.5749.89
ParsleyFresh Parsley8336.61.10.0670.96052.87.1NANANA27.524.88.9
Chrysanthemum LeavesRaw Chrysanthemum Leaves12507NANANA037.6NANANANA37.5428.88
Garland ChrysanthemumRaw Garland Chrysanthemum12507NANANA037.8NANANANA37.5428.88
Canned MushroomsCanned Mushrooms, Solids12003.480.460.0121.3306128NANANA2922.48.64
Kelp SeaweedRaw Kelp Seaweed6983.91.720.0280.14066.84.2NANANA9.0711.78.6
CornsaladRaw Cornsalad14295.7NANANA051.4NANANANANA28.68.43
Cooked AsparagusBoiled and Drained Asparagus136430.650.41.0405617.710.85.731.127.332.78.2
New Zealand SpinachRaw New Zealand Spinach21434.30.691.40.28053.66.2NANANA32328.14
AsparagusRaw Asparagus15001.80.60.150.6058.228159.753.4531.5338.1
RadicchioRaw Radicchio13043.260.780.211.2058.47.83NANANA11.718.78.1
Jew's EarRaw Jew's Ear12000.48NANANA081NANANANANA5.767.9
Dried Shiitake MushroomsMushrooms, shiitake, dried10110.230.0130.14076.42.24NANANA11.79.77.76
Boiled New Zealand SpinachBoiled and Drained New Zealand Spinach25004.250.681.40.28053.36.25NANANA3532.57.75
Fireweed LeavesRaw Fireweed Leaves2918NANANA056NANANANA3113.77.75
Dried PepeaoPepeao, dried1010.44NANANA081.6NANANANANA4.857.57
Stir-Fried Shiitake MushroomsMushrooms, shiitake, stir-fried7692.70.2501.170592.302.3027.726.57.4
Frozen AsparagusFrozen Asparagus, Unprepared12502.880.650.0631.2051.3NANANANA23.840.47.38
Fiddlehead FernsRaw Fiddlehead Ferns8823.53NANANA049NANANANANA407.32
Maitake MushroomsRaw Maitake Mushrooms9681.840.2900.87067.52001702618.87.26
UV Exposed Portabella MushroomsRaw Portabella Mushrooms Exposed to UV13644.770.82NANA052.8346.727.4017.728.87.23
Portabella MushroomsRaw Portabella Mushrooms13644.770.1402052.8346.727.4017.728.87.23
Canned Green Snap Beans with Liquids and SaltCanned Green Snap Beans Solids and Liquids with Salt20003.40.81.10.7065.425NANANA3014.47.2
Cooked Shiitake MushroomsCooked Shiitake Mushrooms no Salt5361.180.270.0160.1707720.6NANANA11.38.367.13
UV Exposed White MushroomRaw White Mushroom Exposed to UV13644.640.6802.2044.5272.320013.6427.1
White MushroomsRaw White Mushrooms13644.640.6802.2044.5272.320013.6427.1
Canned Sprouted Mung BeansCanned Sprouted Mung Beans, Solids25001.50.40.150.38053.517.5NANANA20357
Oyster MushroomsRaw Oyster Mushrooms9093.730.5601.1055.410010021307
Potherb JuteRaw Potherb Jute8822.20.340.0181.03051NANANANANA416.97
SpinachRaw Spinach13045.10.821.80.34047.35.481.961.430.9128.737.36.9
Cooked Frozen AsparagusBoiled and Drained Frozen Asparagus166771.60.172.90325.33NANANA26.7496.83
Yeast extract spreadYeast extract spread1621.460000332.600010.538.76.8
Lemon Grass Raw Lemon Grass 3031.50.360.0940.42076.7NANANANANA5.56.76
Grilled UV Exposed Portabella MushroomsGrilled Portabella Mushrooms Exposed to UV103460.2902.72NA4623.4023.4022.8346.72
Grilled Portabella MushroomsMushrooms, portabella, grilled103460.6602.404623.4023.4022.8346.72
Boiled Sprouted Mung BeansBoiled and Drained Sprouted Mung Beans14291.30.360.130.3306040.6NANANA11.4296.7
Agar SeaweedRaw Agar Seaweed11540.350.069000783.23NANANA5.776.236.7
Summer Squash, Crookneck And Straightneck, Canned, Drained, SolidSummer Squash, Crookneck And Straightneck, Canned, Drained, Solid no Salt23081.60.350.440.25068.327.5NANANA32.3146.7
Chanterelle MushroomsRaw Chanterelle Mushrooms9384.97NANANANA64.311011035.6146.66
Canned Spinach with LiquidsCanned Spinach Solids and Liquids15795.840.951.930.360465.2NANANA34.733.36.63
Boiled Summer Squash, Zucchini, Includes SkinBoiled and Drained Summer Squash, Zucchini, Includes Skin20007.21.441.881.16053.834.2NANANA2022.86.6
Stir-Fried White MushroomsMushrooms, white, stir-fried11543.80.4601.85046.6000020.841.36.58
Coriander LeavesRaw Coriander Leaves13046.80.1800.5204811.3NANANA36.527.86.52
Cooked Broccoli RaabBroccoli raab, cooked12006.241.072.40.37037.47.442.882.761.833.6466.5
Boiled Potherb JuteBoiled and Drained Potherb Jute8111.620.240.0160.760598.1NANANA16.2306.4
Canned AsparagusCanned Asparagus Solids157910.32.320.244.2503916.7NANANA25.333.86.3
Canned Straw MushroomsCanned Straw Mushrooms, Solids9386.380.830.0192.43043.5NANANANA23.4366.3
Frozen Fiddlehead FernsFrozen Fiddlehead Ferns, Unprepared8823.1NANANA050.6NANANANANA386.26
Microwaved White MushroomsMushrooms, white, microwaved8573.940.5102.4051.8000021.433.56.26
Green CauliflowerRaw Green Cauliflower9682.90.4510.2805929.3NANANA3128.56.2
Canned ButterburButterbur, canned1000013NANANA038NANANANANA116
Canned SpinachCanned Spinach, Solids with Salt13046.521.062.320.43044.35.2NANANA31.336.76
Cooked Green CauliflowerCauliflower, green, cooked, no salt added9382.90.410.2805929.3NANANA3128.55.9
Boiled OkraBoiled and Drained Okra13642.860.610.0140.61061.532.7NANANA3425.55.86
Boiled Summer SquashBoiled and Drained All Varieties Summer Squash15004.650.961.230.74064.739NANANA2113.75.85
Frozen SpinachUnprepared Frozen Spinach10345.90.420.850043.66.721.862.52.53037.65.8
Dried Agar SeaweedSeaweed, agar, dried980.290.060.0010.004079.32.9NANANA7.556.15.7
Swiss ChardRaw Swiss Chard15793.160.470.110.9905917.4NANANA25.328.45.7
Zucchini Summer Squash with SkinRaw Zucchini Summer Squash with Skin17655.651.51.080.530554424.4190.8817.621.45.65
ArugulaRaw Arugula12007.91.032.041.56043.824.6NANANA19315.64
ChivesRaw Chives10007.31.460.152.52043.518.5NANANA2532.75.6
Yellow TomatoesRaw Yellow Tomatoes20005.20.720.082.08059.6NANANANA1419.65.6
Boiled Beet GreensBoiled and Drained Beet Greens11112.220.340.0670.72060.76.67NANANA32.228.65.56
Frozen Crookneck And Straightneck Summer SquashFrozen Crookneck And Straightneck Summer Squash, Unprepared15002.10.440.560.33072NANANANA1812.55.55
Frozen Chopped BroccoliFrozen Chopped Broccoli, Unprepared11543.350.511.20.3605515.69.588.65NA34.632.45.54
Chicory GreensRaw Chicory Greens13043.90.950.251.46061.39.13NANANA52225.48
Summer SquashRaw All Varieties Summer Squash18753.380.831.050.6206341.318140.5620.622.75.44
Stir-Fried Mung Beans SproutsStir-Fried Sprouted Mung Beans6001.260.230.0660.35063.5NANANANA11.4265.4
Cooked Chinese BroccoliBroccoli, chinese, cooked13649.81.53.51.0405211.5NANANA3415.55.3
Frozen OkraFrozen Okra, Unprepared10002.50.650.010.65066.329.7NANANA22175.3
OkraRaw Okra9091.730.240.0090.24067.713.55.22.95.452917.55.27
Enoki MushroomsRaw Enoki Mushrooms8112.350.220.330.66063.31.801.802221.65.27
RadishesRaw Radishes18751.880.60.580.32063.83513.319.71.883012.85.25
Macronutrients in Top 100 Vegetables with the highest Zinc content per 300 kcal
In the above table you can find and compare the amount of macronutrients in all vegetables , sorted by most amount of Zinc per 300 calories.
Top 5 vegetables with most amount of zinc per 300 calories are:
- Raw Morel Mushrooms
- Raw White Gourd-flowered
- Raw Brown Mushrooms, Italian, Or Crimini Exposed to UV
- Raw Brown Mushrooms, Italian, Or Crimini
- Raw Balsam-pear , Pods