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12 Fruits and Vegetables High in Zinc

Posted on March 26, 2011

12 Fruits and Vegetables High in ZincZinc bolsters the immune system, balances blood sugar, helps prevent depression, and much more. Meat and seafood is high in zinc, but you don’t have to be a carnivore to get enough of it. Here are 12 fruits and vegetables high in zinc.

Green Peas
A cup of cooked green peas contains 1.9 mg or 13% of the RDA.

Spinach
A cup of cooked spinach contains 1.4 mg or 9% of the RDA.

Crimini Mushrooms
A cup of whole Crimini mushrooms contains 1 mg or 6% of the RDA.

Avocado
One cup of cubed avocado contains 1.0 mg or 6% of the RDA.

Asparagus
A cup of cooked asparagus contains 1 mg or 6% of the RDA.

Broccoli
A cup of cooked, chopped broccoli contains 0.8 mg or 4% of the RDA.

Prunes
One cup of pitted prunes contains 0.8 mg or 5% of the RDA.

Swiss Chard
A cup of cooked, chopped Swiss chard contains 0.6 mg or 4% of the RDA.

Collard Greens
A cup of cooked collard greens contains 0.4 mg or 3% of the RDA.

Summer Squash
A cup of cooked, sliced summer squash contains 0.4 mg or 3% of the RDA.

Kale
A cup of chopped, cooked kale contains 0.3 mg or 2% of the RDA.

Apricots
One cup of sliced apricot contains 0.3 mg or 2% of the RDA.

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