What vegetables contain zinc?

Many vegetables contain modest amounts of zinc, though levels are lower than in meats or seafood (typically 0.5–4mg per 100g serving). Legume-vegetables like peas and soybeans lead, but leafy greens and mushrooms contribute too.

Highest-zinc vegetables (per 100g cooked)

Vegetable Zinc (mg/100g) Notes
Soybeans/edamame 4.2mg  Highest; complete protein source
Green peas 3.8mg  Versatile in curries/soups
Lentils 3.7mg  Easy digest; soak to boost absorption
Sweet corn 3.5mg  Good roasted or grilled
Shiitake mushrooms 1.3mg  Umami flavor; immune support
Spinach (cooked) 0.8–1mg  Pairs with vitamin C for better uptake
Asparagus 0.6–1.1mg  Quick steam or grill
Broccoli 0.4–0.6mg  Everyday staple

Absorption tips

  • Pair with vitamin C (lemon, tomatoes) to counter phytates that bind zinc in plants.

  • Cooking/fermenting reduces inhibitors; sprouted lentils boost bioavailability.

  • Vegetarians may need 50% more zinc daily (15–20mg) due to lower absorption.

Aim for 2–3 servings daily alongside nuts/seeds for 20–30% of needs.

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