What Foods Have The Highest Zinc Content? Top High-Zinc Foods

5) Edamame

Green peas are immature pea seeds, just as edamame is green and tender soybeans that are still not ready to give birth to a new tree. Boiled green soybeans contain 1.3 mg of zinc per 100 g. They are also sources of abundant potassium (490 mg), calcium (76 mg), iron (2.5 mg), β-carotene (260 μg), folic acid (260 μg), etc., in 100 g.

You probably guess that some nutritional components flow out when you boil vegetables like edamame, but the difference is not excessively high. Still, if you want to ensure that you get the complete nutritional profile, there are alternatives. For instance, you can consider steaming, which maintains the zinc levels of your food intact.