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 301–400 of 865. Values per 100g fresh weight.

# Food Per 100g % NRV Level
★ Rice, white, basmati, easy cook, raw 0.8 mg 8%
★ Re-fried beans 0.8 mg 8%
★ Treacle, black 0.8 mg 8%
4 Passion fruit juice 0.8 mg 8%
5 Flour, wheat, bread/strong, white 0.8 mg 8%
6 Peas, frozen, microwaved 0.8 mg 8%
7 Bread, white, premium 0.8 mg 8%
8 Hazelnuts, kernel only, weighed with shells 0.8 mg 8%
9 Pasta, plain, fresh, boiled 0.8 mg 8%
10 Flour, chapati, white 0.8 mg 8%
11 Bread, white, sliced, fried in rapeseed oil 0.8 mg 8%
12 Chocolate covered wafer biscuit 0.8 mg 8%
13 Passion fruit, flesh and pips 0.8 mg 8%
14 Bread, white, sliced 0.8 mg 8%
15 Stuffing mix, dried 0.8 mg 8%
16 Porridge, made with whole milk 0.8 mg 8%
17 Curry paste 0.8 mg 8%
18 Bread, pitta, white 0.8 mg 8%
19 Milk bread, homemade 0.8 mg 8%
20 Peas, frozen, boiled 0.8 mg 8%
21 Grenadillas, flesh and seeds 0.8 mg 8%
22 Flour, wheat, white, self raising 0.8 mg 8%
23 Bean loaf, mixed beans, homemade 0.8 mg 8%
24 Flour, 00 0.791 mg 8%
25 Lentils, green and brown, whole, dried, boiled in unsalted water 0.79 mg 8%
26 Beans, cannellini, canned, re-heated, drained 0.78 mg 8%
27 Mushrooms, shiitake 0.764 mg 8%
28 Mushroom, maitake 0.763 mg 8%
29 Mushroom, lion's mane 0.745 mg 7%
30 Flour, pastry, unenriched, unbleached 0.74 mg 7%
31 Beans, black, canned, sodium added, drained and rinsed 0.74 mg 7%
32 Pineapple, dried 0.73 mg 7%
33 Chickpeas (garbanzo beans, bengal gram), canned, sodium added, drained and rinsed 0.724 mg 7%
34 Flour, wheat, all-purpose, enriched, bleached 0.72 mg 7%
35 Peas, green, sweet, canned, sodium added, sugar added, drained and rinsed 0.712 mg 7%
36 Parsley, fresh 0.7 mg 7%
37 Pudding, Christmas, retail 0.7 mg 7%
38 Tofu, soya bean, steamed 0.7 mg 7%
39 Spinach, mature, raw 0.7 mg 7%
40 Basil, fresh 0.7 mg 7%
41 Asparagus, raw 0.7 mg 7%
42 Potato snacks, pringle-type, fried in vegetable oil 0.7 mg 7%
43 Minibreads, toasted, retail 0.7 mg 7%
44 Peas, marrowfat, canned, re-heated, drained 0.7 mg 7%
45 Bread, naan, peshwari naan, takeaway and retail 0.7 mg 7%
46 Yoghurt, whole milk, plain 0.7 mg 7%
47 Rice, brown, basmati, boiled in unsalted water 0.7 mg 7%
48 Peas, mushy, canned, re-heated 0.7 mg 7%
49 Yorkshire pudding, made with whole milk 0.7 mg 7%
50 Figs, whole fruit, dried 0.7 mg 7%
51 Biscuits, cookies, chocolate chip, American style 0.7 mg 7%
52 Rice, brown, wholegrain, boiled in unsalted water 0.7 mg 7%
53 Broccoli, green, raw 0.7 mg 7%
54 Flour, wheat, white, plain, soft 0.7 mg 7%
55 Beans, mung, dahl, dried, boiled in unsalted water 0.7 mg 7%
56 Apricots, dried 0.7 mg 7%
57 Bread, white, average 0.7 mg 7%
58 Gourd, bottle, raw 0.7 mg 7%
59 Barley, pearl, boiled 0.7 mg 7%
60 Minibreads, toasted, retail 0.7 mg 7%
61 Mushroom, oyster 0.684 mg 7%
62 Figs, dried, uncooked 0.66 mg 7%
63 Blackeye pea, canned, sodium added, drained and rinsed 0.655 mg 7%
64 Mustard, prepared, yellow 0.64 mg 6%
65 Yoghurt, low fat, plain 0.64 mg 6%
66 Yoghurt, Greek-style, plain 0.64 mg 6%
67 Beans, great northern, canned, sodium added, drained and rinsed 0.635 mg 6%
68 Beans, navy, canned, sodium added, drained and rinsed 0.631 mg 6%
69 Mushroom, king oyster 0.625 mg 6%
70 Beans, pinto, canned, sodium added, drained and rinsed 0.625 mg 6%
71 Cookies, oatmeal, soft, with raisins 0.62 mg 6%
72 Flour, corn, yellow, fine meal, enriched 0.62 mg 6%
73 Edamame (Green Soybeans) 0.61 mg 6%
74 Asparagus, grilled 0.61 mg 6%
75 Omelette, Spanish, homemade 0.6 mg 6%
76 Gourd, kantola, raw 0.6 mg 6%
77 Okra, raw 0.6 mg 6%
78 Stuffing, sage and onion, homemade 0.6 mg 6%
79 Avocado, Fuerte, flesh only 0.6 mg 6%
80 Bread, white, Danish style 0.6 mg 6%
81 Pasta, white, dried, boiled in unsalted water 0.6 mg 6%
82 Potato chips, fine cut, frozen, fried in corn oil 0.6 mg 6%
83 Tortilla, wheat, soft 0.6 mg 6%
84 Chocolate covered caramel and biscuit fingers 0.6 mg 6%
85 Pudding, Christmas, homemade 0.6 mg 6%
86 Tomato puree 0.6 mg 6%
87 Beans, butter, canned, re-heated, drained 0.6 mg 6%
88 Pudding, rice, homemade, with semi-skimmed milk 0.6 mg 6%
89 Baked beans, canned in tomato sauce 0.6 mg 6%
90 Potato chips, fine cut, frozen, fried in blended vegetable oil 0.6 mg 6%
91 Red rice, boiled in unsalted water 0.6 mg 6%
92 Peas, sugar-snap, raw 0.6 mg 6%
93 Avocado, Hass, flesh only 0.6 mg 6%
94 Tarragon, fresh 0.6 mg 6%
95 Jackfruit, raw 0.6 mg 6%
96 Spinach, frozen, boiled in unsalted water 0.6 mg 6%
97 Pudding, rice, homemade, with skimmed milk 0.6 mg 6%
98 Baked beans, canned in tomato sauce, reduced sugar, reduced salt 0.6 mg 6%
99 Ackee, canned, drained 0.6 mg 6%
100 Prickly pears, flesh and seeds 0.6 mg 6%

* 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.