Boiled White Gourd-flowered Boiled and Drained White Gourd-flowered 33330.670.067NA0.30123NANANANA402023.3
Boiled EscaroleBoiled and Drained Escarole without Salt333361.40.42.301027.67NANANA9338.323
Boiled WaxgourdBoiled and Drained Waxgourd35717.140.5703.14010942NANANA35.714.321
Canned Hearts Of PalmHearts of palm, canned1786112.320.343.27082.5NANANANA434520.5
Boiled Balsam-pear , PodsBoiled and Drained Balsam-pear , Pods26324.740.3702.05011451.3NANANA52.62220.3
Boiled Bamboo ShootsBoiled and Drained Bamboo Shoots41679.172.130.633.46080NANANANA41.763.819.6
Cooked Taro ShootsCooked Taro Shoots no Salt35712.860.570.360.820114NANANANANA2619.3
Canned Bamboo ShootsCanned Bamboo Shoots, Solids263210.52.420.713.97084.749.7NANANA3745.317
Boiled SpinachBoiled and Drained Spinach21745.650.9320.37081.59.35NANANA5264.616.5
Boiled White MushroomsBoiled and Drained White Mushrooms17868.41.10.0183.209441.8NANANA39.338.815.5
Canned MushroomsCanned Mushrooms, Solids20005.80.760.022.22010246.8NANANA4837.414.4
Cooked AsparagusBoiled and Drained Asparagus227351.10.661.7309329.5189.551.845.554.513.6
Boiled New Zealand SpinachBoiled and Drained New Zealand Spinach41677.11.132.330.46088.810.4NANANA58.35413
Stir-Fried Shiitake MushroomsMushrooms, shiitake, stir-fried12824.50.4101.950983.8503.8504644.212.3
Canned Green Snap Beans with Liquids and SaltCanned Green Snap Beans Solids and Liquids with Salt33335.671.331.831.17010941.7NANANA502412
Cooked Shiitake MushroomsCooked Shiitake Mushrooms no Salt8931.960.450.0270.28012834.3NANANA18.81412
Canned Sprouted Mung BeansCanned Sprouted Mung Beans, Solids41672.50.670.250.6308929NANANA33.358.311.7
Cooked Frozen AsparagusBoiled and Drained Frozen Asparagus277811.72.670.284.86053.38.9NANANA44.48211.4
Grilled UV Exposed Portabella MushroomsGrilled Portabella Mushrooms Exposed to UV1724100.4804.53NA76.63903903856.611.2
Grilled Portabella MushroomsMushrooms, portabella, grilled1724101.104076.63903903856.611.2
Boiled Sprouted Mung BeansBoiled and Drained Sprouted Mung Beans23812.140.60.210.55010067.6NANANA1948.311
Canned Spinach with LiquidsCanned Spinach Solids and Liquids26329.741.583.20.610778.7NANANA5855.511
Boiled Summer Squash, Zucchini, Includes SkinBoiled and Drained Summer Squash, Zucchini, Includes Skin3333122.43.131.93089.757NANANA33.33811
Stir-Fried White MushroomsMushrooms, white, stir-fried19236.350.7703.08077.7000034.66911
Cooked Broccoli RaabBroccoli raab, cooked200010.41.7840.62062.412.44.84.635676.611
Boiled Potherb JuteBoiled and Drained Potherb Jute13512.70.410.0271.2709913.5NANANA2749.710.7
Canned AsparagusCanned Asparagus Solids2632173.870.397.08064.728NANANA4256.310.5
Canned Straw MushroomsCanned Straw Mushrooms, Solids156310.61.40.0314.05072.5NANANANA396010.5
Microwaved White MushroomsMushrooms, white, microwaved14296.570.8604086.3000035.75610.4
Canned ButterburButterbur, canned1666721.7NANANA063.3NANANANANA18.310
Canned SpinachCanned Spinach, Solids with Salt2174111.763.870.720748.7NANANA526110
Cooked Green CauliflowerCauliflower, green, cooked, no salt added15634.840.671.670.4709848.8NANANA51.647.59.84
Boiled OkraBoiled and Drained Okra22734.771.020.0231.02010354.5NANANA5742.59.77
Boiled Summer SquashBoiled and Drained All Varieties Summer Squash25007.751.62.051.23010864.8NANANA3522.89.75
Boiled Beet GreensBoiled and Drained Beet Greens18523.70.570.111.2010111NANANA53.747.69.26
Stir-Fried Mung Beans SproutsStir-Fried Sprouted Mung Beans10002.10.390.110.580106NANANANA19439
Cooked Chinese BroccoliBroccoli, chinese, cooked227316.42.55.861.73086.619NANANA57268.86
Cooked Frozen Yellow Snap BeansBoiled and Drained Frozen Yellow Snap Beans17863.040.790.840.64011533.6NANANA53.626.68.57
Cooked Frozen OkraBoiled and Drained Frozen Okra17244.141.10.0171.1011149.5NANANA36.2288.45
Stir-Fried Soybeans SproutsStir-Fried Sprouted Soybeans40028.43.941.914037.6NANANANA3.252.48.4
Boiled Swiss ChardBoiled and Drained Swiss Chard250020.30.0750.63010327.5NANANA52.5478.25
Canned Turnip Greens with LiquidsCanned Turnip Greens Solids and Liquids357110.72.531.3086.4NANANANA60.748.68.2
Stir-Fried Lentils SproutsStir-Fried Sprouted Lentils4952.230.260.170.820105NANANANANA43.67.92
Canned Onions with LiquidsCanned Onions Solids and Liquids26322.370.420.0530.89010658NANANA31.622.47.63
Boiled Scallop Summer SquashBoiled and Drained Scallop Summer Squash31255.31.11.40.84010347NANANA59.4327.5
KimchiCabbage Kimchi333316.72.234.573.4708035.3NANANA53.336.77.33
Canned Yellow Snap BeansDrained Canned Yellow Snap Beans without salt25002.50.550.780.48011319.5NANANA32.528.87.25
Canned Yellow Snap BeansCanned Yellow Snap Beans, Solids with Salt25002.50.550.780.48011319.5NANANA32.528.87.25
Boiled Chopped Or Leaf Frozen SpinachBoiled and Drained Chopped Or Leaf Frozen Spinach147112.82.35.460070.67.51.322.943.154.4597.2
Boiled Chinese CabbageBoiled and Drained Chinese Cabbage41676.670.881.71.307434.6NANANA41.7657.1
Boiled Green PeasBoiled and Drained Green Peas5951.30.230.110.4909335.32.440.773132.7327.1
Canned Mixed Vegetables with LiquidsCanned Mixed Vegetables Solids and Liquids13893.470.710.441.22099NANANANA52.819.77.1
Cooked Frozen Turnip GreensBoiled and Drained Frozen Turnip Greens17247.241.72.050.8808613NANANA58.657.87.07
Cooked NopalesCooked Nopales no Salt33331.670.20.0670.63010937.3NANANA66.7457
Cooked Frozen Crookneck And Straightneck Summer SquashBoiled and Drained Frozen Crookneck And Straightneck Summer Squash200040.81.020.62011146.6NANANA2825.66.8
Boiled Sprouted Kidney BeansBoiled and Drained Sprouted Kidney Beans15158.81.262.941.86071.5NANANANANA736.67
Canned Green Snap Beans with LiquidsCanned Green Snap Beans Solids and Liquids33333.330.771.070.670117NANANANA5026.76.67
Canned Yellow Snap Beans with LiquidsCanned Yellow Snap Beans Solids and Liquids33333.330.771.070.67011720.7NANANA5026.76.67
Canned Yellow Snap Beans with Liquids and SaltCanned Yellow Snap Beans Solids and Liquids with Salt33333.330.771.070.67011720.7NANANA5026.76.67
Canned Green Peas with LiquidsCanned Green Peas Solids and Liquids9432.830.510.251.1092300.940.752831306.6
Cooked Malabar SpinachMalabar spinach, cooked217417NANANA059NANANANA45.764.86.52
Boiled Fruit ChayoteBoiled and Drained Fruit Chayote208310000010639.4NANANA58.3136.46
Boiled BroccoliBoiled and Drained Broccoli14295.861.131.70.7301032010.671.1447346.43
Boiled Napa CabbageBoiled and Drained Chinese Napa Cabbage35716.071.31.70.46086NANANANA60.753.66.43
Steamed Soybeans SproutsSteamed Sprouted Soybeans61727.53.81.8313.7040.33.2NANANA4.9452.36.4
Canned Jalapeno Peppers with LiquidsCanned Jalapeno Peppers Solids and Liquids185217.41.80.449.07087.839.6NANANA48176.3
Boiled Sprouted Navy BeansBoiled and Drained Sprouted Navy Beans6415.20.631.91.1096NANANANANA45.36.2
Canned Turnip GreensCanned Turnip Greens no Salt26327.91.842.20.9507411NANANA34.235.86.05
Cooked Frozen Summer Squash, Zucchini, Includes SkinBoiled and Drained Frozen Summer Squash, Zucchini, Includes Skin29413.820.7910.62010549.7NANANA38.2345.9
Cooked Napa CabbageCabbage, napa, cooked41677.1NANANA093NANANANANA465.83
Boiled Drumstick PodsBoiled and Drained Drumstick Pods13892.640.4300.0420114NANANANA58.3295.83
Boiled Crookneck And Straightneck Summer SquashBoiled and Drained Crookneck And Straightneck Summer Squash263210.31.72.161.3010065.334.5247.12927.45.8
Microwaved Green Snap BeansBeans, snap, green, microwaved15157.58NANANANA9748.82222551.5355.76
Boiled PumpkinBoiled and Drained Pumpkin25001.750.930.050.05012352NANANA27.5185.75
Canned Beets with Liquids and SaltCanned Beets Solids and Liquids with Salt16671.50.180.0330.3801191093.334.6787.520125.67
Boiled ButterburBoiled and Drained Butterbur62501.25NANANA0135NANANANANA14.45.63
Boiled Leafy Tips CowpeasBoiled and Drained Leafy Tips Cowpeas22732.270.590.390.55063.6NANANANANA1065.45
Cooked Frozen Young Cowpeas Boiled and Drained Frozen Young Cowpeas 3792.50.660.440.609017NANANA24.2325.38
Boiled Spears Frozen BroccoliBoiled and Drained Spears Frozen Broccoli17861.960.320.750.2309626.3NANANA53.655.45.36
Boiled KohlrabiBoiled and Drained Kohlrabi17241.90.240.480.38011548.3NANANA19315.34
Boiled Young Cowpeas Boiled and Drained Young Cowpeas 5151.960.490.350.48010516.6NANANA25.816.35.3
Cooked Frozen Turnip Greens And TurnipsBoiled and Drained Frozen Turnip Greens And Turnips14295.431.21.630.66069.315.3NANANA44.342.75.3
Cooked Frozen Mustard GreensBoiled and Drained Frozen Mustard Greens26326.580.340.580.630828.42NANANA73.759.75.26
Canned CarrotsCanned Carrots Solids20003.80.720.221.58011149.6NANANA30135.2
Canned Green PeasCanned Green Peas Solids7252.540.450.220.96091300.940.827.829.7325.14
Boiled Yellow Snap BeansBoiled and Drained Yellow Snap Beans142940.911.270.8011352NANANA47275.14
Cooked Chopped Frozen BroccoliBoiled Chopped Frozen Broccoli17862.140.320.750.2309626.3NANANA53.655.45
Boiled Garland ChrysanthemumBoiled and Drained Garland Chrysanthemum25002.250.550.150.85010850.3NANANA57.5415
Canned Green Sweet Peppers with LiquidsCanned Green Sweet Peppers Solids and Liquids27788.331.250.424.060108NANANANA33.322.25
Canned Red Sweet Peppers with LiquidsCanned Red Sweet Peppers Solids and Liquids27788.331.250.424.060108NANANANA33.322.25
Canned Sauerkraut with LiquidsCanned Sauerkraut Solids and Liquids26323.70.890.870.890113471.053.7NA76.3245
Canned Peas, Green (includes Baby And Lesuer Types), UnpreparedCanned Peas, Green (includes Baby And Lesuer Types), Unprepared, Solids7355.91.050.522.24083.5220.371.251936334.85
Boiled Savoy CabbageBoiled and Drained Savoy Cabbage20831.880.250.480.380113NANANANA58.337.54.8
Boiled Pumpkin LeavesBoiled and Drained Pumpkin Leaves23815.242.70.140.12080.716.4NANANA64.364.84.76
Boiled Pokeberry ShootsBoiled and Drained Pokeberry Shoots2500102.30.234.15077.540NANANA37.557.54.75
Cooked Frozen CarrotsBoiled and Drained Frozen Carrots13519.21.620.593.90104553.84.8646.544.67.844.73
Boiled PurslaneBoiled and Drained Purslane27785.28NANANA099NANANANANA41.44.72
Cooked Frozen Podded PeasBoiled and Drained Frozen Podded Peas9623.650.70.241.37086.746.3NANANA3033.74.7
Microwaved All Styles Frozen Green Snap BeansBeans, snap, green, frozen, all styles, microwaved15156.21.421.24NA10639.420.612.66.251.5304.7
Boiled LambsquartersBoiled and Drained Lambsquarters1563110.810.54.30789.7NANANA33504.7
Macronutrients in Top 100 Cooked Vegetables with the highest Zinc content per 500 kcal
In the above table you can find and compare the amount of macronutrients in cooked vegetables , sorted by most amount of Zinc per 500 calories.
Top 5 cooked vegetables with most amount of zinc per 500 calories are:
- Boiled and Drained White Gourd-flowered
- Boiled and Drained Escarole without Salt
- Boiled and Drained Waxgourd
- Canned Hearts Of Palm
- Boiled and Drained Balsam-pear , Pods