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 1041 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

865 foods with recorded data, ranked highest first. Showing 201–300 of 865. Values per 100g fresh weight.

# Food Per 100g % NRV Level
★ Peas, split, dried, boiled in unsalted water 1.4 mg 14%
★ Horseradish, raw 1.4 mg 14%
★ Rice, white, Italian Arborio risotto, raw 1.4 mg 14%
4 Rice (White, Long Grain) 1.4 mg 14%
5 Beans, pinto, re-fried beans 1.4 mg 14%
6 Rice (White, Basmati) 1.4 mg 14%
7 Rice, white, basmati, raw 1.4 mg 14%
8 Paratha, homemade 1.4 mg 14%
9 Roulade, spinach 1.4 mg 14%
10 Cheese, Feta 1.4 mg 14%
11 Bread rolls, brown, soft 1.4 mg 14%
12 Rice, white, long grain, raw 1.4 mg 14%
13 Eggs, chicken, whole, boiled 1.32 mg 13%
14 Sorghum flour, white, pearled, unenriched, dry, raw 1.32 mg 13%
15 Taro, raw 1.3 mg 13%
16 Bread, brown, average 1.3 mg 13%
17 Taro, boiled in unsalted water 1.3 mg 13%
18 Taro, steamed 1.3 mg 13%
19 Spinach, baby, boiled in unsalted water 1.3 mg 13%
20 Sorghum grain, white, pearled, unenriched, dry, raw 1.28 mg 13%
21 Flour, semolina, fine 1.24 mg 12%
22 Pepper, black 1.2 mg 12%
23 Tortilla chips fried in sunflower oil 1.2 mg 12%
24 Pasta, white, dried, raw 1.2 mg 12%
25 Mustard, wholegrain 1.2 mg 12%
26 Walnuts, kernel only, weighed with shells 1.2 mg 12%
27 Onions, dried, raw 1.2 mg 12%
28 Almonds, weighed with shells 1.2 mg 12%
29 Potato powder, instant, raw 1.2 mg 12%
30 Pistachio nuts, kernel only, roasted and salted, weighed with shells 1.2 mg 12%
31 Sev/ganthia, homemade 1.2 mg 12%
32 Beans, chick peas, Kabuli, split, dried, boiled in unsalted water 1.2 mg 12%
33 Flour, rice, white, unenriched 1.19 mg 12%
34 Beans, edamame, frozen, boiled in unsalted water 1.17 mg 12%
35 Flour, wheat, all-purpose, unenriched, unbleached 1.15 mg 12%
36 Beans, broad, whole, boiled in unsalted water 1.13 mg 11%
37 Beans, chick peas, Kabuli, whole, dried, boiled in unsalted water 1.13 mg 11%
38 Beans, chick peas, canned, re-heated, drained 1.13 mg 11%
39 Chickpeas (Cooked, Drained) 1.13 mg 11%
40 Eggs, chicken, whole, raw 1.12 mg 11%
41 Bread rolls, malted wheat 1.1 mg 11%
42 Coffee, powder, instant 1.1 mg 11%
43 Pepper, white 1.1 mg 11%
44 Garden Peas 1.1 mg 11%
45 Rice, white, long grain, easy cook, raw 1.1 mg 11%
46 Chapatis, made with fat, retail 1.1 mg 11%
47 Beans, blackeye, whole, dried, boiled in unsalted water 1.1 mg 11%
48 Macadamia nuts (raw) 1.1 mg 11%
49 Peas, raw 1.1 mg 11%
50 Flour, bread, white, enriched, unbleached 1.06 mg 11%
51 Flour, chestnut 1.04 mg 10%
52 Lentils, red, split, dried, boiled in unsalted water 1.02 mg 10%
53 Peas, boiled in unsalted water 1 mg 10%
54 Cornmeal (Maize) 1 mg 10%
55 Bread, white, toasted 1 mg 10%
56 Mustard, smooth 1 mg 10%
57 Rice, white, pudding, raw 1 mg 10%
58 Chocolate nut spread 1 mg 10%
59 Beans, haricot, whole, dried, boiled in unsalted water 1 mg 10%
60 Beans, pinto, dried, boiled in unsalted water 1 mg 10%
61 Tofu (Firm, Plain) 1 mg 10%
62 Chapatis, made without fat 1 mg 10%
63 Omelette, plain, homemade 1 mg 10%
64 Semolina (Durum Wheat) 1 mg 10%
65 Garlic, raw 1 mg 10%
66 Semolina, raw 1 mg 10%
67 Beans, papri, raw 1 mg 10%
68 Peas, dried, boiled in unsalted water 1 mg 10%
69 Cereal bars, with fruit and/or nuts, no chocolate, unfortified 1 mg 10%
70 Allspice, ground 1 mg 10%
71 Flour, semolina, coarse and semi-coarse 0.947 mg 9%
72 Flour, potato 0.9 mg 9%
73 Rosemary, fresh 0.9 mg 9%
74 Beans, cluster, raw 0.9 mg 9%
75 Beans, pigeon peas, dahl, dried, boiled in unsalted water 0.9 mg 9%
76 Patra leaves, raw 0.9 mg 9%
77 Flour, wheat, all-purpose, enriched, unbleached 0.9 mg 9%
78 Black gram, chilki urad dahl, dried, split, boiled in unsalted water 0.9 mg 9%
79 Chestnuts, dried 0.9 mg 9%
80 Couscous, plain, cooked 0.9 mg 9%
81 Beans, broad, whole, raw 0.9 mg 9%
82 Beans, soya, dried, boiled in unsalted water 0.9 mg 9%
83 Coconut, desiccated 0.9 mg 9%
84 Alfalfa sprouts, raw 0.9 mg 9%
85 Omelette, curried, homemade 0.9 mg 9%
86 Bread rolls, white, crusty 0.9 mg 9%
87 Rice, brown, easy cook, boiled in unsalted water 0.9 mg 9%
88 Spinach, baby, raw 0.9 mg 9%
89 Sweetcorn, frozen, boiled 0.9 mg 9%
90 Breadsticks, plain 0.9 mg 9%
91 Pastichio 0.9 mg 9%
92 Taro leaves, raw 0.9 mg 9%
93 Beans, pigeon peas, whole, dried, boiled in unsalted water 0.9 mg 9%
94 Honey 0.9 mg 9%
95 Beans, butter, dried, boiled in unsalted water 0.88 mg 9%
96 Beans, mung, whole, dried, boiled in unsalted water 0.87 mg 9%
97 Mushroom, pioppini 0.857 mg 9%
98 Beans, haricot, canned, re-heated, drained 0.83 mg 8%
99 Flour, chapati, white 0.8 mg 8%
100 Bread, white, sliced, fried in rapeseed oil 0.8 mg 8%

* 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.