About this page: Data is drawn from Nutriofia's structured database of published sources (CoFID, USDA, and published analytical literature). The coverage bar shows what percentage of our 1129 foods have been measured for Zinc. This is a research tool — nothing here constitutes medical advice.

About Zinc

Micronutrient

Zinc is essential for the activity of over 300 enzymes and plays structural roles in thousands of proteins. It is critical for immune function, wound healing, DNA synthesis, cell division, taste and smell, and normal growth. Plant sources include pumpkin seeds, hemp seeds, chickpeas, lentils, oats, cashews, and wholegrains. Phytates in plant foods reduce zinc absorption by 15–35% compared to animal sources — plant-based diets may need 50% more zinc than omnivorous diets to achieve equivalent absorption.

⚠️ Too little

Impaired immune function, frequent infections, slow wound healing, hair loss, loss of taste and smell, skin problems, and in children, growth retardation. Deficiency is a significant global public health issue and a genuine risk on unplanned plant-based diets.

🚫 Too much

High-dose zinc supplements interfere with copper absorption, leading to copper deficiency (anaemia, neurological symptoms). GI distress occurs at high single doses. The tolerable upper intake level is 25 mg/day for adults.

Sources: NHS · NIH ODS

Daily Reference Intake

EU NRV (adults)
10 mg
Nutrient Reference Value
per European Regulation 1169/2011
Best plant source (per 100g)
14.4 mg
Agar, dried
= 144% of daily NRV
Unit
mg
Measurement unit
used in our database

Foods Containing Zinc

947 foods with recorded data, ranked highest first. Showing 1–100 of 947. Values per 100g fresh weight.

# Food Per 100g % NRV Level
★ Agar, dried 14.4 mg 144%
★ Wheatgerm 14 mg 140%
★ Chervil, dried 8.8 mg 88%
4 Poppy seeds 8.5 mg 85%
5 Yeast, dried 8 mg 80%
6 Fenugreek seeds 6.9 mg 69%
7 Pumpkin seeds 6.6 mg 66%
8 Pine nuts (raw) 6.5 mg 65%
9 Mustard powder 6.5 mg 65%
10 Seaweed, nori, dried, raw 6.4 mg 64%
11 Seaweed, kombu, dried, raw 6.2 mg 62%
12 Thyme, dried, ground 6.2 mg 62%
13 Spinach, dried 6.1 mg 61%
14 Sesame butter, creamy 6.04 mg 60%
15 Seeds, sunflower seed kernels, dry roasted, with salt added 6 mg 60%
16 Cashew nuts, raw 5.9 mg 59%
17 Basil, dried, ground 5.8 mg 58%
18 Celery seeds 5.7 mg 57%
19 Cashew nuts, kernel only, roasted and salted 5.7 mg 57%
20 Bran, wheat 5.6 mg 56%
21 Tahini paste 5.4 mg 54%
22 Pecans (raw) 5.3 mg 53%
23 Anise seeds 5.3 mg 53%
24 Sunflower seeds, toasted 5.3 mg 53%
25 Sesame seeds 5.3 mg 53%
26 Einkorn, grain, dry, raw 5.23 mg 52%
27 Caraway seeds 5.2 mg 52%
28 Sunflower seeds 5.1 mg 51%
29 Beans, aduki, whole, dried, raw 5 mg 50%
30 Mushroom, dried 4.8 mg 48%
31 Cumin seeds 4.8 mg 48%
32 Courgette, dried 4.7 mg 47%
33 Ginger, ground 4.7 mg 47%
34 Mustard seeds 4.7 mg 47%
35 Sage, dried, ground 4.7 mg 47%
36 Coriander seeds 4.7 mg 47%
37 Mixed herbs, dried 4.6 mg 46%
38 Chia seeds, dried 4.58 mg 46%
39 Dill seeds 4.5 mg 45%
40 Flaxseed (linseed), ground 4.3 mg 43%
41 Rice, wild, raw 4.3 mg 43%
42 Beans, soya, dried, raw 4.3 mg 43%
43 Paprika 4.3 mg 43%
44 Wild Rice (Canoe Wild Rice) 4.3 mg 43%
45 Soybeans (Dry) 4.3 mg 43%
46 Chilli powder 4.3 mg 43%
47 Brazil nuts (raw) 4.2 mg 42%
48 Flour, soya 4.1 mg 41%
49 Curry powder 4.1 mg 41%
50 Mixed curry spices 4.1 mg 41%
51 Eggs, chicken, yolk, raw 4.03 mg 40%
52 Melon seeds 4 mg 40%
53 Farro, pearled, dry, raw 3.97 mg 40%
54 Nuts, pecans, halves, raw 3.93 mg 39%
55 Lentils, green and brown, whole, dried, raw 3.9 mg 39%
56 Tarragon, dried, ground 3.9 mg 39%
57 Green Beans 3.9 mg 39%
58 Green Lentils (Dry) 3.9 mg 39%
59 Brown Lentils (Dry) 3.9 mg 39%
60 Puy/French Green Lentils 3.9 mg 39%
61 Nuts, brazilnuts, raw 3.82 mg 38%
62 Peas, split, dried, raw 3.8 mg 38%
63 Garam masala 3.8 mg 38%
64 Parsley, dried 3.8 mg 38%
65 Yellow Split Peas (Dry) 3.8 mg 38%
66 Green Split Peas (Dry) 3.8 mg 38%
67 Flour, soy, full-fat 3.75 mg 38%
68 Peas, dried, raw 3.7 mg 37%
69 Bay leaf, dried 3.7 mg 37%
70 Fennel seeds 3.7 mg 37%
71 Curry powder, mixed flavours 3.7 mg 37%
72 Blackeye pea, dry 3.65 mg 37%
73 Beans, chick peas, Kabuli, split, dried, raw 3.6 mg 36%
74 Marjoram, dried 3.6 mg 36%
75 Peanuts, kernel only, plain, unsalted 3.5 mg 35%
76 Nuts, mixed 3.5 mg 35%
77 Pesto sauce, homemade 3.5 mg 35%
78 Lentils, red, split, dried, raw 3.3 mg 33%
79 Dill, dried 3.3 mg 33%
80 Quinoa, raw 3.3 mg 33%
81 Almonds, toasted 3.3 mg 33%
82 Mustard, powder, made up 3.3 mg 33%
83 Peanuts, dry roasted, unsalted 3.3 mg 33%
84 Red Lentils (Split, Dry) 3.3 mg 33%
85 Quinoa (Grain) 3.3 mg 33%
86 Flour, whole wheat, unenriched 3.24 mg 32%
87 Beans, blackeye, whole, dried, raw 3.2 mg 32%
88 Sweetcorn, dried 3.2 mg 32%
89 Turmeric, ground 3.2 mg 32%
90 Rosemary, dried 3.2 mg 32%
91 Almonds, flaked and ground 3.2 mg 32%
92 Yeast, bakers, compressed 3.2 mg 32%
93 Black-eyed Beans/Peas 3.2 mg 32%
94 Almond butter, creamy 3.18 mg 32%
95 Chickpeas, (garbanzo beans, bengal gram), dry 3.12 mg 31%
96 Almonds (raw) 3.1 mg 31%
97 Beans, broad, dried, raw 3.1 mg 31%
98 Broad Beans (Fava) 3.1 mg 31%
99 Flour, amaranth 3 mg 30%
100 Flour, chapati, brown 3 mg 30%

* Values are per 100g fresh weight. % NRV = percentage of EU Nutrient Reference Value. Bar shows relative level compared to the highest value across all foods in the database.

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Data sources: Standard nutrients: McCance & Widdowson's Composition of Foods Integrated Dataset (CoFID), Public Health England. EU Nutrient Reference Values: Regulation (EU) No 1169/2011 (Annex XIII). All values per 100g fresh weight unless stated. Nothing here constitutes medical advice. Nutriofia database · Argarth Collective Ltd · Company No. 16864945.