Demystifying Zinc: Which Vegetable Has the Highest Zinc?

October 30, 2025 •

3 min read

While famous for their high protein content, soybeans also contain one of the highest concentrations of zinc among plant-based foods. However, when asking Which vegetable has the highest zinc?, the answer is often found in the legume family and certain seeds rather than traditional green vegetables.

Quick Summary

This article explores the highest plant-based sources of zinc, differentiating between true vegetables, legumes, and seeds. It details the mineral's importance for health, discusses factors affecting absorption, and offers tips for maximizing your intake through diet.

Key Points

Top Plant Sources: Dried pumpkin seeds and hemp seeds are the most zinc-dense plant sources, followed by legumes like soybeans, lentils, and chickpeas.
Absorption is Key: Plant foods contain phytates that can inhibit zinc absorption; methods like soaking, sprouting, and cooking legumes help increase bioavailability.
Daily Requirements: Adult males need 11 mg of zinc per day, while adult females require 8 mg, with higher needs for pregnant or breastfeeding individuals.
Diverse Intake: Incorporating a variety of seeds, legumes, and other vegetables is the most effective way to meet zinc needs on a plant-based diet.
Essential for Health: Zinc is critical for immune system function, wound healing, and cell growth and division.
Signs of Deficiency: Hair loss, impaired immune response, loss of taste or smell, and slow wound healing can be signs of inadequate zinc.
Enhance Absorption Naturally: Pair zinc-rich foods with sources of vitamin C to further boost absorption.

Understanding Zinc in a Plant-Based Diet

Zinc is a vital mineral that plays a critical role in over 300 enzymatic reactions in the body, supporting immune function, wound healing, DNA synthesis, and protein production. While red meat and shellfish are famously high in zinc, plant-based sources are also plentiful, though their bioavailability is a key consideration.

Many plant foods, particularly grains and legumes, contain phytates, which are compounds that can bind with minerals like zinc and inhibit their absorption. This means that vegetarians and vegans may need to consume slightly more zinc than non-vegetarians to meet their needs. Fortunately, several simple food preparation techniques, such as soaking, sprouting, and fermenting, can significantly reduce phytate levels and enhance mineral absorption.

The Highest Plant-Based Sources: Seeds and Legumes

To find the highest concentrations of zinc outside of animal products, one must look beyond typical garden vegetables and focus on nutrient-dense seeds and legumes. The top contender, though technically a seed, is the hulled pumpkin seed, which contains an impressive amount of zinc.

Pumpkin seeds: These seeds are a powerhouse of nutrition, offering one of the highest plant-based zinc concentrations, with approximately 10.3mg per 100 grams. They can be easily added to salads, oatmeal, or consumed as a snack.
Hemp seeds: A great source of healthy fats and protein, hemp seeds provide about 9.9mg of zinc per 100 grams. They are excellent for blending into smoothies or sprinkling on meals.
Lentils: These legumes are a staple in many diets and for good reason. Cooked lentils provide a significant boost, with about 1.3mg of zinc per 1/2 cup serving.
Soybeans (Edamame): Cooked green soybeans are a great source of zinc, with about 0.9mg per 1/2 cup. Tofu, a product of soybeans, also offers a respectable amount.
Chickpeas (Garbanzo beans): Another versatile legume, cooked chickpeas contain approximately 1.3mg of zinc per 1/2 cup. They are perfect for homemade hummus or adding to salads and stews.

Everyday Vegetables with Notable Zinc

While not as concentrated as seeds and legumes, several common vegetables contribute to your daily zinc intake. Adding these regularly can help build up your mineral reserves over time.

Mushrooms: Varieties like shiitake and crimini mushrooms contain a moderate amount of zinc. A cup of raw crimini mushrooms provides 0.4mg.
Spinach: This leafy green provides about 0.7mg of zinc per 1/2 cup cooked.
Green peas: Green peas are a decent source, with about 1.2mg per 100 grams.
Lima beans: These beans offer a solid contribution, containing about 1.3mg of zinc per cup cooked.

Comparison of Zinc in Common Plant-Based Foods


Food Item (Preparation)	Zinc Content	Food Category
Pumpkin Seeds (dried, hulled)	10.3 mg per 100g	Seed
Hemp Seeds	9.9 mg per 100g	Seed
Soybeans (cooked)	4.2 mg per 100g	Legume
Lentils (cooked)	~1.3 mg per 1/2 cup	Legume
Chickpeas (cooked)	~1.3 mg per 1/2 cup	Legume
Shiitake Mushrooms	~1.3 mg per 100g	Vegetable/Fungi
Spinach (cooked)	~0.7 mg per 1/2 cup	Vegetable
Tofu (extra firm)	~2.2 mg per cup	Legume Product

Enhancing Zinc Absorption

To ensure your body makes the most of the zinc from plant foods, incorporate these culinary techniques:

Soaking: Soaking legumes and grains overnight before cooking helps to reduce their phytate content, making zinc more available for absorption.
Sprouting: Sprouting is a process that further breaks down phytates in seeds, grains, and legumes, significantly increasing mineral bioavailability.
Fermentation: Fermenting foods like soybeans (tofu, tempeh, miso) or leavening bread using yeast (sourdough) can also lower phytate levels.
Combine with Vitamin C: Including vitamin C-rich foods, such as citrus fruits, bell peppers, or strawberries, in your meals can enhance the absorption of zinc.

Conclusion

While no single 'garden vegetable' can claim the highest zinc content, legumes like soybeans and especially seeds such as pumpkin and hemp seeds are the clear plant-based winners. A balanced vegetarian or vegan diet should intentionally incorporate a variety of these foods to meet daily zinc requirements. By combining these zinc-rich ingredients with smart preparation techniques, individuals can ensure they are getting enough of this crucial mineral for optimal health without relying on animal products.

For more information on dietary minerals, consult the official resources from the National Institutes of Health.

Frequently Asked Questions

While not technically a vegetable, dried pumpkin seeds are among the highest plant-based sources of zinc, offering approximately 10.3mg per 100 grams. Among true legumes, cooked soybeans (edamame) have one of the highest concentrations.

Yes, vegans and vegetarians should pay close attention to their zinc intake because plant-based sources often have lower bioavailability due to phytates. A well-planned diet that includes a variety of legumes, seeds, and nuts can provide sufficient zinc.

Phytates are compounds found in plant-based foods that bind to minerals like zinc, making them harder for the body to absorb. Soaking, sprouting, and fermenting grains and legumes can help reduce their phytate content.

No, leafy greens like spinach and kale contain some zinc, but they do not provide enough to meet daily requirements on their own. They should be part of a broader diet that includes more concentrated plant sources like legumes and seeds.

To improve absorption, combine zinc-rich foods with sources of vitamin C (such as bell peppers or citrus fruits), and use preparation methods like soaking, sprouting, and fermentation for legumes and grains.

Common symptoms of zinc deficiency can include a weakened immune system, hair loss, impaired taste or smell, slow wound healing, and skin rashes.

It is always preferable to meet your zinc needs through a varied and balanced diet. Supplements are only recommended if a medical professional diagnoses a deficiency, as high doses can lead to negative side effects.

Yes, cooked lentils are a good source of zinc, providing about 1.3mg per 1/2 cup serving. Cooking also helps to decrease the phytate levels, which improves absorption.