Zinc and other trace elements are an essential part of the human diet. While most vegetables contain zinc, some have more than others. We discuss the best sources of zinc in fruits and vegetables along with their health benefits.
Here are some vegetables and fruits that contain zinc:
Vegetables
Beets
Broccoli
Brussels sprouts
Cabbage (green, red and Chinese)
Carrots (cooked)
Cauliflower
Collard greens (cooked) Dill pickles (without added vinegar) Eggplant (baked) Green beans (cooked) Kale (cooked) Lettuce (all types except iceberg) Mushrooms (cooked) Onions (baked, cooked or raw) Parsnips(cooked
Fruits
Blueberries (fresh or frozen), blackberries, raspberries, strawberries Strawberries are especially high in zinc. If you buy them from the grocery store, look for ones that are not treated with waxes to preserve their color. Berries also retain their nutritional value when frozen and eaten later. Apples, oranges and grapefruit Pears Peaches Plums Peas Beans
Vegetables and fruits that contain zinc
The following list is a selection of some of the best sources of zinc. You’ll find that many of them are also rich in other nutrients.
Zinc-rich foods:
Beans, lentils and peas – the United States Department of Agriculture (USDA) recommends eating about 3 cups per week at home or 1 cup per day when you’re eating out.
Nuts and seeds – 1 ounce (28 grams) of nuts or seeds provides 1 milligram of zinc. Nuts are a good source of monounsaturated fat, which helps lower cholesterol levels and may reduce your risk of developing heart disease. Seeds are rich in omega-3 fatty acids, which are important for brain health.
Whole grains – whole grains are high in fibre and B vitamins, which help your body use energy from food properly so that it doesn’t store extra calories as fat cells around your waistline. They also help control blood sugar levels after meals because they slow down digestion and help keep blood sugar levels stable throughout the day. Whole grains include brown rice, oats and barley.
Meat – red meat provides zinc in its highest concentrations compared with other food groups.
Vegetables and fruits that contain zinc
Zinc is an essential mineral that plays a part in many body functions, including bone formation, immune system function, wound healing and cell division.
Vegetables and fruits that are high in zinc include:
Beet greens (1 cup cooked) — 2 milligrams (mg)
Cabbage, raw (1/2 cup shredded) — 1 mg
Chickpeas (1/2 cup boiled) — 1 mg
Collard greens (1 cup cooked) — 1 mg
Edamame, shelled (1/2 cup boiled) — 2 mg
Pumpkin seeds (1 oz.) — 2 mg
Sea vegetables such as kelp or dulse flakes or seaweed salad (2 to 3 tablespoons) — 2 mg
The following list of vegetables and fruits that are high in zinc will give you a better understanding of what foods contain zinc.
Vegetables
Asparagus
Broccoli
Chard (Swiss, rainbow)
Collard greens
Kale
Mustard greens
Okra
Spinach (cooked)
The following is a list of foods that contain zinc:
Meat and Protein Sources:
Beef, lamb, pork and other meats (especially organ meats) are the best sources of zinc. Other high protein sources include poultry, seafood and beans.
Vegetables and Fruits:
Vegetables provide smaller amounts of zinc than meats because most of their zinc content is found in their skin and outer leaves. The exception to this rule is potatoes since they contain more zinc in their flesh than in their skin. Here are some vegetables that contain good amounts of zinc:
Spinach – 1 cup cooked spinach provides 2 milligrams (mg) of zinc
Chard – 1 cup cooked chard provides 2 mg of zinc
Collard greens – 1 cup cooked collard greens provides 2 mg of zinc
Swiss chard – 1 cup cooked swiss chard provides 2 mg of zinc
Beet greens – 1 cup cooked beet greens provides 2 mg of zinc
Vegetables and fruits that contain zinc
Zinc is an essential element that the body needs to function properly. Zinc is necessary for normal growth and development and for the maintenance of good health. It also plays a role in reproduction, cell division, healing, immunity and vision.
Vegetables and fruits that contain zinc include:
Cucumber (1 medium) — 2 milligrams (mg)
Red bell pepper (1 cup) — 2 mg
Spinach (1 cup cooked) — 2 mg
Swiss chard (1 cup cooked) — 2 mg
Vegetables and fruits that contain zinc
Zinc is an essential mineral, meaning your body needs it to function properly. Zinc helps you heal, fight infections and build new tissue. It’s also involved in the production of protein and DNA.
Zinc deficiency is rare in the United States because people typically get enough zinc from food and water. However, some people may need supplements if they don’t consume enough zinc from their diet. This includes pregnant women, children under age 6, vegetarians and vegans who don’t eat much meat or dairy products, and people with chronic illnesses such as inflammatory bowel disease (IBD).
Zinc is a mineral that helps build proteins and enzymes, strengthen the immune system, and keep tissues healthy. It’s also a component of DNA and RNA, the genetic material in all cells.
Vegetables and fruits that contain zinc
Vegetables are the best source of zinc, followed by beans and peas. Some animal sources contain zinc as well. The table below lists some of the best sources of this important mineral.
Food Serving size Zinc (mg)
Beef 3 ounces 10-13
Almonds 1 ounce 2-3
Oatmeal 1 ounce 2-3
Quinoa 1 cup 4-6
Zinc is an essential mineral that the body needs to make proteins and DNA. Without enough zinc, your body can’t grow and develop normally.
Zinc is found in foods such as meat, seafood, eggs, legumes, nuts and seeds.
Vegetables and fruits that contain zinc include:
Avocado
Beet greens (cooked)
Chickpeas (cooked)
Collard greens (cooked)
Dried figs
Millet (cooked)
Parsley
A number of fruits and vegetables contain zinc, including:
Beets
Blackberries
Carrots
Celery
Corn
Cowpeas (legumes)
Dates (dates)
Eggplant (aubergine)
Garlic
Grapefruit (grapefruit)
Kale (cabbage)