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 401–500 of 865. Values per 100g fresh weight.

# Food Per 100g % NRV Level
★ Beans, butter, canned, re-heated, drained 0.6 mg 6%
★ Pudding, rice, homemade, with semi-skimmed milk 0.6 mg 6%
★ Baked beans, canned in tomato sauce 0.6 mg 6%
4 Potato chips, fine cut, frozen, fried in blended vegetable oil 0.6 mg 6%
5 Tarragon, fresh 0.6 mg 6%
6 Jackfruit, raw 0.6 mg 6%
7 Red rice, boiled in unsalted water 0.6 mg 6%
8 Peas, sugar-snap, raw 0.6 mg 6%
9 Avocado, Hass, flesh only 0.6 mg 6%
10 Pudding, rice, homemade, with skimmed milk 0.6 mg 6%
11 Baked beans, canned in tomato sauce, reduced sugar, reduced salt 0.6 mg 6%
12 Spinach, frozen, boiled in unsalted water 0.6 mg 6%
13 Ackee, canned, drained 0.6 mg 6%
14 Prickly pears, flesh and seeds 0.6 mg 6%
15 Onion rings, breaded, par fried, frozen, prepared, heated in oven 0.59 mg 6%
16 Cheese, cottage 0.57 mg 6%
17 Beans, kidney, dark red, canned, sodium added, sugar added, drained and rinsed 0.56 mg 6%
18 Corn, sweet, yellow and white kernels,  fresh, raw 0.556 mg 6%
19 Beans, kidney, light red, canned, sodium added, sugar added, drained and rinsed 0.526 mg 5%
20 Beans, cannellini, canned, sodium added, drained and rinsed 0.516 mg 5%
21 Mushroom, crimini 0.512 mg 5%
22 Tomato, paste, canned, without salt added 0.511 mg 5%
23 Mushrooms, white button 0.511 mg 5%
24 Fennel, Florence, raw 0.5 mg 5%
25 Prunes, flesh and skin 0.5 mg 5%
26 Potato wedges, retail, cooked 0.5 mg 5%
27 Pears, dried 0.5 mg 5%
28 Peas, mange-tout, boiled in unsalted water 0.5 mg 5%
29 Pudding, rice, canned 0.5 mg 5%
30 Flour, gari (cassava flour) 0.5 mg 5%
31 Cheese, cream 0.5 mg 5%
32 Brussels sprouts, raw 0.5 mg 5%
33 Coriander leaves, fresh 0.5 mg 5%
34 Sweetcorn, kernels, boiled 'on the cob' in unsalted water, weighed with core 0.5 mg 5%
35 Courgette, fried in butter 0.5 mg 5%
36 Peas, mange-tout, raw 0.5 mg 5%
37 Amaranth leaves, boiled in unsalted water 0.5 mg 5%
38 Broccoli 0.5 mg 5%
39 Shortbread 0.5 mg 5%
40 Mushrooms, closed cup, raw 0.5 mg 5%
41 Potato chips, crinkle cut, frozen, fried in corn oil 0.5 mg 5%
42 Artichoke, globe, raw 0.5 mg 5%
43 Figs, ready-to-eat, semi-dried 0.5 mg 5%
44 Sweet potato, wedges, flesh and skin, baked in rapeseed oil 0.5 mg 5%
45 Oregano, fresh 0.5 mg 5%
46 Flour, corn 0.5 mg 5%
47 Taro leaves, steamed 0.5 mg 5%
48 Rice, Thai fragrant, boiled in unsalted water 0.5 mg 5%
49 Porridge, made with milk and water 0.5 mg 5%
50 Chestnuts, roasted (no added fat/salt) 0.5 mg 5%
51 Sweetcorn, baby, stir-fried in rapeseed oil 0.5 mg 5%
52 Spinach, mature, boiled in unsalted water 0.5 mg 5%
53 Apples, eating, dried 0.5 mg 5%
54 Chestnuts, kernel only, raw 0.5 mg 5%
55 Asparagus, steamed 0.5 mg 5%
56 Coconut, flesh only, fresh 0.5 mg 5%
57 Passion fruit, flesh and pips, weighed with skin 0.5 mg 5%
58 Mushroom, beech 0.498 mg 5%
59 Mushroom, enoki 0.482 mg 5%
60 Avocado, Hass, peeled, raw 0.46 mg 5%
61 Collards, raw 0.459 mg 5%
62 Kiwifruit (kiwi), green, peeled, raw 0.455 mg 5%
63 Dates, dried, flesh and skin 0.43 mg 4%
64 Okra, boiled in unsalted water 0.4 mg 4%
65 Peas, sugar-snap, boiled in unsalted water 0.4 mg 4%
66 Sweetcorn, kernels, raw 0.4 mg 4%
67 Rocket, raw 0.4 mg 4%
68 Yam, baked 0.4 mg 4%
69 Worcestershire sauce 0.4 mg 4%
70 Shallots, raw 0.4 mg 4%
71 Rice, ready-cooked, "plain", re-heated 0.4 mg 4%
72 Figs, dried, stewed without sugar 0.4 mg 4%
73 Stock cubes, vegetable 0.4 mg 4%
74 Prunes, flesh and skin, weighed with stones 0.4 mg 4%
75 Spring greens, raw 0.4 mg 4%
76 Fennel, Florence, boiled in unsalted water 0.4 mg 4%
77 Potato chips, fine cut, from fast food outlets 0.4 mg 4%
78 Potatoes, old, potato wedges, with skin, cooked in sunflower oil, homemade 0.4 mg 4%
79 Broccoli, green, boiled in unsalted water 0.4 mg 4%
80 Rice, white, basmati, boiled in unsalted water 0.4 mg 4%
81 Broccoli, green, boiled in salted water 0.4 mg 4%
82 Spring onions, bulbs and tops, raw 0.4 mg 4%
83 Fig Rolls 0.4 mg 4%
84 Plantain, ripe, fried in rapeseed oil 0.4 mg 4%
85 Gourd, karela, raw 0.4 mg 4%
86 Potatoes, old, baked, flesh and skin 0.4 mg 4%
87 Sweet potato, baked 0.4 mg 4%
88 Potatoes, old, microwaved, flesh and skin 0.4 mg 4%
89 Avocado, Fuerte, flesh only, weighed with skin and stone 0.4 mg 4%
90 Horseradish sauce 0.4 mg 4%
91 Pomegranate, flesh and pips 0.4 mg 4%
92 Rice, pilau, plain, homemade 0.4 mg 4%
93 Sweetcorn kernels, canned in water, drained 0.4 mg 4%
94 Rice, white, long grain, boiled in unsalted water 0.4 mg 4%
95 Chicory, pale variety, boiled in unsalted water 0.4 mg 4%
96 Beans, green, raw 0.4 mg 4%
97 Sweetcorn, baby, boiled in unsalted water 0.4 mg 4%
98 Milk, semi-skimmed, pasteurised 0.4 mg 4%
99 Beans, green, boiled in unsalted water 0.4 mg 4%
100 Milk, skimmed, pasteurised 0.4 mg 4%

* 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.