Boiled White Gourd-flowered Boiled and Drained White Gourd-flowered 6670.130.013NA0.06024.6NANANANA844.67
Boiled EscaroleBoiled and Drained Escarole without Salt6671.20.280.080.46020.51.53NANANA18.77.674.6
Boiled WaxgourdBoiled and Drained Waxgourd7141.430.1100.63021.78.43NANANA7.142.864.2
Canned Hearts Of PalmHearts of palm, canned3572.20.460.0680.65016.5NANANANA8.5794.1
Boiled Balsam-pear , PodsBoiled and Drained Balsam-pear , Pods5260.950.07400.41022.710.3NANANA10.54.424.05
Boiled Bamboo ShootsBoiled and Drained Bamboo Shoots8331.830.430.130.69016NANANANA8.3312.83.9
Cooked Taro ShootsCooked Taro Shoots no Salt7140.570.110.0710.16023NANANANANA5.23.86
Canned Bamboo ShootsCanned Bamboo Shoots, Solids5262.10.480.140.790179.95NANANA7.379.053.42
Boiled SpinachBoiled and Drained Spinach4351.130.190.40.074016.31.87NANANA10.4133.3
Boiled White MushroomsBoiled and Drained White Mushrooms3571.680.220.0040.640198.36NANANA7.867.753.1
Canned MushroomsCanned Mushrooms, Solids4001.160.150.0040.44020.49.36NANANA9.67.52.88
Cooked AsparagusBoiled and Drained Asparagus45510.220.130.35018.75.93.61.90.369.1112.73
Boiled New Zealand SpinachBoiled and Drained New Zealand Spinach8331.40.230.470.092017.82.1NANANA11.7112.6
Stir-Fried Shiitake MushroomsMushrooms, shiitake, stir-fried2560.90.08200.39019.70.7700.7709.238.852.46
Canned Green Snap Beans with Liquids and SaltCanned Green Snap Beans Solids and Liquids with Salt6671.130.270.370.230228.33NANANA104.82.4
Cooked Shiitake MushroomsCooked Shiitake Mushrooms no Salt1790.390.0890.0050.055025.76.86NANANA3.752.82.38
Canned Sprouted Mung BeansCanned Sprouted Mung Beans, Solids8330.50.130.050.130185.83NANANA6.6711.72.33
Cooked Frozen AsparagusBoiled and Drained Frozen Asparagus5562.330.530.0560.97010.71.78NANANA8.916.42.28
Grilled UV Exposed Portabella MushroomsGrilled Portabella Mushrooms Exposed to UV34520.09700.91NA15.37.807.807.611.32.24
Grilled Portabella MushroomsMushrooms, portabella, grilled34520.2200.8015.37.807.807.611.32.24
Boiled Sprouted Mung BeansBoiled and Drained Sprouted Mung Beans4760.430.120.0430.1102013.5NANANA3.89.672.24
Canned Spinach with LiquidsCanned Spinach Solids and Liquids5261.950.320.640.12015.41.74NANANA11.6112.2
Boiled Summer Squash, Zucchini, Includes SkinBoiled and Drained Summer Squash, Zucchini, Includes Skin6672.40.480.630.3901811.4NANANA6.677.62.2
Stir-Fried White MushroomsMushrooms, white, stir-fried3851.270.1500.62015.500006.9213.82.2
Cooked Broccoli RaabBroccoli raab, cooked4002.080.360.80.12012.52.480.960.920.61115.32.16
Boiled Potherb JuteBoiled and Drained Potherb Jute2700.540.0810.0050.25019.72.7NANANA5.49.952.14
Canned AsparagusCanned Asparagus Solids5263.420.770.0791.40135.58NANANA8.4211.32.1
Canned Straw MushroomsCanned Straw Mushrooms, Solids3132.130.280.0060.81014.5NANANANA7.8122.1
Microwaved White MushroomsMushrooms, white, microwaved2861.30.1700.8017.300007.14112.1
Canned ButterburButterbur, canned33334.33NANANA012.7NANANANANA3.672
Canned SpinachCanned Spinach, Solids with Salt4352.170.350.770.14014.81.74NANANA10.412.22
Cooked Green CauliflowerCauliflower, green, cooked, no salt added3130.970.130.330.094019.69.75NANANA10.39.51.97
Boiled OkraBoiled and Drained Okra4550.950.20.0050.2020.511NANANA11.48.51.95
Boiled Summer SquashBoiled and Drained All Varieties Summer Squash5001.550.320.410.25021.613NANANA74.551.95
Boiled Beet GreensBoiled and Drained Beet Greens3700.740.110.0220.24020.22.22NANANA10.79.51.85
Stir-Fried Mung Beans SproutsStir-Fried Sprouted Mung Beans2000.420.0780.0220.12021NANANANA3.88.61.8
Cooked Chinese BroccoliBroccoli, chinese, cooked4553.270.51.170.35017.33.8NANANA11.45.21.77
Cooked Frozen Yellow Snap BeansBoiled and Drained Frozen Yellow Snap Beans3570.610.160.170.130236.7NANANA10.75.321.7
Cooked Frozen OkraBoiled and Drained Frozen Okra3450.830.220.0030.220229.9NANANA7.245.621.7
Stir-Fried Soybeans SproutsStir-Fried Sprouted Soybeans805.680.790.382.8307.5NANANANA0.6410.51.68
Boiled Swiss ChardBoiled and Drained Swiss Chard5000.40.060.0150.13020.75.5NANANA10.59.41.65
Canned Turnip Greens with LiquidsCanned Turnip Greens Solids and Liquids7142.140.50.60.26017.3NANANANA129.71.64
Stir-Fried Lentils SproutsStir-Fried Sprouted Lentils990.450.0520.0350.16021NANANANANA8.71.6
Canned Onions with LiquidsCanned Onions Solids and Liquids5260.470.0840.0110.1802111.6NANANA6.34.471.53
Boiled Scallop Summer SquashBoiled and Drained Scallop Summer Squash6251.060.220.280.17020.69.38NANANA126.441.5
KimchiCabbage Kimchi6673.330.450.910.690167.07NANANA10.77.331.47
Canned Yellow Snap BeansDrained Canned Yellow Snap Beans without salt5000.50.110.160.095022.53.9NANANA6.55.751.45
Canned Yellow Snap BeansCanned Yellow Snap Beans, Solids with Salt5000.50.110.160.095022.53.9NANANA6.55.751.45
Boiled Chopped Or Leaf Frozen SpinachBoiled and Drained Chopped Or Leaf Frozen Spinach2942.560.461.100141.50.260.590.621111.81.44
Boiled Chinese CabbageBoiled and Drained Chinese Cabbage8331.330.180.340.260156.9NANANA8.33131.4
Boiled Green PeasBoiled and Drained Green Peas1190.260.0460.0230.098018.67.060.490.156.26.556.41.4
Canned Mixed Vegetables with LiquidsCanned Mixed Vegetables Solids and Liquids2780.690.140.0890.24020NANANANA10.63.941.4
Cooked Frozen Turnip GreensBoiled and Drained Frozen Turnip Greens3451.450.340.410.180172.6NANANA11.711.61.4
Cooked NopalesCooked Nopales no Salt6670.330.040.0130.130227.47NANANA13.391.4
Cooked Frozen Crookneck And Straightneck Summer SquashBoiled and Drained Frozen Crookneck And Straightneck Summer Squash4000.80.160.20.120229.3NANANA5.65.121.36
Boiled Sprouted Kidney BeansBoiled and Drained Sprouted Kidney Beans3031.760.250.590.37014.3NANANANANA14.61.33
Canned Green Snap Beans with LiquidsCanned Green Snap Beans Solids and Liquids6670.670.150.210.13023.3NANANANA105.331.33
Canned Yellow Snap Beans with LiquidsCanned Yellow Snap Beans Solids and Liquids6670.670.150.210.13023.34.13NANANA105.331.33
Canned Yellow Snap Beans with Liquids and SaltCanned Yellow Snap Beans Solids and Liquids with Salt6670.670.150.210.13023.34.13NANANA105.331.33
Canned Green Peas with LiquidsCanned Green Peas Solids and Liquids1890.570.10.0510.22018.46.040.190.155.576.2361.32
Cooked Malabar SpinachMalabar spinach, cooked4353.4NANANA011.8NANANANA9.13131.3
Boiled Fruit ChayoteBoiled and Drained Fruit Chayote4172000021.27.88NANANA11.72.61.3
Boiled BroccoliBoiled and Drained Broccoli2861.170.230.340.15020.53.972.11.40.239.436.81.3
Boiled Napa CabbageBoiled and Drained Chinese Napa Cabbage7141.20.260.340.093017.2NANANANA1210.71.3
Steamed Soybeans SproutsSteamed Sprouted Soybeans1235.50.760.372.7408.060.64NANANA0.9910.51.3
Canned Jalapeno Peppers with LiquidsCanned Jalapeno Peppers Solids and Liquids3703.50.360.0891.8017.67.93NANANA9.633.41.26
Boiled Sprouted Navy BeansBoiled and Drained Sprouted Navy Beans1281.040.130.380.22019.2NANANANANA9.061.24
Canned Turnip GreensCanned Turnip Greens no Salt5261.580.370.440.19014.82.2NANANA6.847.161.2
Cooked Frozen Summer Squash, Zucchini, Includes SkinBoiled and Drained Frozen Summer Squash, Zucchini, Includes Skin5880.760.160.20.120219.94NANANA7.656.761.18
Cooked Napa CabbageCabbage, napa, cooked8331.4NANANA018.6NANANANANA9.171.17
Boiled Drumstick PodsBoiled and Drained Drumstick Pods2780.530.08600.008022.7NANANANA11.75.81.17
Boiled Crookneck And Straightneck Summer SquashBoiled and Drained Crookneck And Straightneck Summer Squash5262.050.340.430.26020136.94.81.425.85.471.16
Microwaved Green Snap BeansBeans, snap, green, microwaved3031.5NANANANA19.49.764.44.36110.371.15
Boiled PumpkinBoiled and Drained Pumpkin5000.350.190.010.01024.510.4NANANA5.53.61.15
Canned Beets with Liquids and SaltCanned Beets Solids and Liquids with Salt3330.30.0370.0070.07702421.80.670.9317.542.431.13
Boiled ButterburBoiled and Drained Butterbur12500.25NANANA027NANANANANA2.881.13
Boiled Leafy Tips CowpeasBoiled and Drained Leafy Tips Cowpeas4550.450.120.0770.11012.7NANANANANA21.21.1
Cooked Frozen Young Cowpeas Boiled and Drained Frozen Young Cowpeas 75.80.50.130.0880.120183.38NANANA4.856.431.08
Boiled Spears Frozen BroccoliBoiled and Drained Spears Frozen Broccoli3570.390.0640.150.0460195.25NANANA10.7111.07
Boiled KohlrabiBoiled and Drained Kohlrabi3450.380.0480.0970.0760239.66NANANA3.86.21.07
Boiled Young Cowpeas Boiled and Drained Young Cowpeas 1030.390.0990.070.0960213.33NANANA5.153.271.06
Cooked Frozen Turnip Greens And TurnipsBoiled and Drained Frozen Turnip Greens And Turnips2861.10.240.330.130143.06NANANA8.868.541.06
Cooked Frozen Mustard GreensBoiled and Drained Frozen Mustard Greens5261.30.0680.120.13016.41.7NANANA14.7121.05
Canned CarrotsCanned Carrots Solids4000.760.140.0440.320229.9NANANA62.561.04
Canned Green PeasCanned Green Peas Solids1450.510.090.0450.19018.26.030.190.165.555.946.41.03
Boiled Yellow Snap BeansBoiled and Drained Yellow Snap Beans2860.80.180.250.16022.510.4NANANA9.435.41.03
Cooked Chopped Frozen BroccoliBoiled Chopped Frozen Broccoli3570.430.0640.150.0460195.25NANANA10.7111
Boiled Garland ChrysanthemumBoiled and Drained Garland Chrysanthemum5000.450.110.030.17021.610NANANA11.58.21
Canned Green Sweet Peppers with LiquidsCanned Green Sweet Peppers Solids and Liquids5561.670.250.0830.81021.7NANANANA6.674.441
Canned Red Sweet Peppers with LiquidsCanned Red Sweet Peppers Solids and Liquids5561.670.250.0830.81021.7NANANANA6.674.441
Canned Sauerkraut with LiquidsCanned Sauerkraut Solids and Liquids5260.740.180.170.18022.59.370.210.74NA15.34.81
Canned Peas, Green (includes Baby And Lesuer Types), UnpreparedCanned Peas, Green (includes Baby And Lesuer Types), Unprepared, Solids1471.180.210.10.45016.74.40.0740.253.827.26.570.97
Boiled Savoy CabbageBoiled and Drained Savoy Cabbage4170.380.050.0960.075022.5NANANANA11.77.50.96
Boiled Pumpkin LeavesBoiled and Drained Pumpkin Leaves4761.050.540.0290.0240163.3NANANA13130.95
Boiled Pokeberry ShootsBoiled and Drained Pokeberry Shoots50020.460.0450.83015.58NANANA7.511.50.95
Cooked Frozen CarrotsBoiled and Drained Frozen Carrots2701.840.320.120.78021110.760.979.38.91.570.95
Boiled PurslaneBoiled and Drained Purslane5561.06NANANA019.7NANANANANA8.280.94
Cooked Frozen Podded PeasBoiled and Drained Frozen Podded Peas1920.730.140.0480.27017.39.27NANANA5.966.730.94
Microwaved All Styles Frozen Green Snap BeansBeans, snap, green, frozen, all styles, microwaved3031.240.280.40.25NA217.884.122.51.2410.360.94
Boiled LambsquartersBoiled and Drained Lambsquarters3132.20.160.10.86015.61.94NANANA6.56100.94
Macronutrients in Top 100 Cooked Vegetables with the highest Zinc content per 100 kcal
In the above table you can find and compare the amount of macronutrients in cooked vegetables , sorted by most amount of Zinc per 100 calories.
Top 5 cooked vegetables with most amount of zinc per 100 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