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 501–600 of 865. Values per 100g fresh weight.

# Food Per 100g % NRV Level
★ Potatoes, old, potato wedges, with skin, cooked in sunflower oil, homemade 0.4 mg 4%
★ Broccoli, green, boiled in salted water 0.4 mg 4%
★ Rice, white, basmati, boiled in unsalted water 0.4 mg 4%
4 Spring onions, bulbs and tops, raw 0.4 mg 4%
5 Fig Rolls 0.4 mg 4%
6 Plantain, ripe, fried in rapeseed oil 0.4 mg 4%
7 Gourd, karela, raw 0.4 mg 4%
8 Potatoes, old, baked, flesh and skin 0.4 mg 4%
9 Sweet potato, baked 0.4 mg 4%
10 Potatoes, red, without skin, raw 0.392 mg 4%
11 Mushroom, portabella 0.389 mg 4%
12 Milk, whole, pasteurised 0.38 mg 4%
13 Avocado, Hass, flesh only, weighed with skin and stone 0.38 mg 4%
14 Potatoes, russet, without skin, raw 0.378 mg 4%
15 Potatoes, gold, without skin, raw 0.374 mg 4%
16 Prunes, ready-to-eat, semi-dried 0.37 mg 4%
17 Dates, dried, flesh and skin, weighed with stones 0.36 mg 4%
18 Arugula, baby, raw 0.348 mg 3%
19 Sweet potatoes, orange flesh, without skin, raw 0.337 mg 3%
20 Beets, raw 0.31 mg 3%
21 Lettuce, leaf, green, raw 0.31 mg 3%
22 Yam, flesh only, boiled in unsalted water 0.31 mg 3%
23 Lettuce, leaf, red, raw 0.303 mg 3%
24 Prunes, ready-to-eat, semi-dried, weighed with stones 0.3 mg 3%
25 Beetroot, cooked in unsalted water 0.3 mg 3%
26 Sauerkraut 0.3 mg 3%
27 Potato powder, instant, made up with whole milk 0.3 mg 3%
28 Pomegranate, flesh and pips, weighed with skin 0.3 mg 3%
29 Lemon peel 0.3 mg 3%
30 Parsnip, raw 0.3 mg 3%
31 Molasses 0.3 mg 3%
32 Matoki, boiled in unsalted water 0.3 mg 3%
33 Cole leaves, dried, boiled in unsalted water 0.3 mg 3%
34 Blackcurrants, stewed without sugar 0.3 mg 3%
35 Tomato sauce, homemade 0.3 mg 3%
36 Blackcurrants, raw 0.3 mg 3%
37 Sultanas 0.3 mg 3%
38 Potatoes, old, baked, flesh only 0.3 mg 3%
39 Rice, white, basmati, easy cook, boiled in unsalted water 0.3 mg 3%
40 Porridge, made with water 0.3 mg 3%
41 Mushrooms, Chinese, dried, raw 0.3 mg 3%
42 Swede, flesh only, raw 0.3 mg 3%
43 Peppers, capsicum, chilli, red, raw 0.3 mg 3%
44 Figs, whole green fruit, raw 0.3 mg 3%
45 Yam, flesh only, raw 0.3 mg 3%
46 Lychees, raw, flesh only 0.3 mg 3%
47 Loganberries, raw 0.3 mg 3%
48 Sweet potato, raw, flesh only 0.3 mg 3%
49 Rice, white, long grain, easy cook, boiled in unsalted water 0.3 mg 3%
50 Beetroot, pickled, drained 0.3 mg 3%
51 Pomegranate seeds (arils) 0.3 mg 3%
52 Beansprouts, mung, boiled in unsalted water 0.3 mg 3%
53 Cauliflower, raw 0.3 mg 3%
54 Currants 0.3 mg 3%
55 Aubergine, stuffed with lentils and vegetables 0.3 mg 3%
56 Broccoli, purple sprouting, boiled in unsalted water 0.3 mg 3%
57 Yam, steamed 0.3 mg 3%
58 Gherkins, pickled, drained 0.3 mg 3%
59 Curry, vegetable, ready meal, without rice, cooked 0.3 mg 3%
60 Marrow, parwal, raw 0.3 mg 3%
61 Aubergine, stuffed with rice 0.3 mg 3%
62 Prunes, flesh and skin, stewed without sugar 0.3 mg 3%
63 Bhaji, green bean 0.3 mg 3%
64 Spring greens, boiled in unsalted water 0.3 mg 3%
65 Potatoes, old, raw, flesh only 0.3 mg 3%
66 Raspberries, stewed without sugar 0.3 mg 3%
67 Apricots, dried, stewed without sugar 0.3 mg 3%
68 Sweet potato, steamed 0.3 mg 3%
69 Cabbage, green, raw 0.3 mg 3%
70 Brussels sprouts, boiled in unsalted water 0.3 mg 3%
71 Sweet potato, flesh only, boiled in unsalted water 0.3 mg 3%
72 Beansprouts, mung, raw 0.3 mg 3%
73 Ginger, fresh 0.3 mg 3%
74 Parsnip, boiled in unsalted water 0.3 mg 3%
75 Courgette, raw 0.3 mg 3%
76 Radish, white/mooli, raw 0.3 mg 3%
77 Celeriac, raw 0.3 mg 3%
78 Apricots, dried, stewed with sugar 0.3 mg 3%
79 Soup, mushroom, carton, chilled 0.3 mg 3%
80 Leeks, bulb and greens, root removed, raw 0.293 mg 3%
81 Shallots, bulb, peeled, root removed, raw 0.282 mg 3%
82 Carrots, frozen, unprepared 0.28 mg 3%
83 Cabbage, bok choy, raw 0.274 mg 3%
84 Kale, frozen, cooked, boiled, drained, without salt 0.27 mg 3%
85 Soy milk, sweetened, plain, refrigerated 0.264 mg 3%
86 Squash, summer, green, zucchini, includes skin, raw 0.261 mg 3%
87 Cabbage, napa, leaf, destemmed, raw 0.253 mg 3%
88 Lettuce (Romaine) 0.252 mg 3%
89 Apricots, ready-to-eat, semi-dried 0.25 mg 3%
90 Green onion, (scallion), bulb and greens, root removed, raw 0.248 mg 2%
91 Peppers, bell, orange, raw 0.242 mg 2%
92 Peaches, yellow, raw 0.23 mg 2%
93 Rutabaga, peeled, raw 0.211 mg 2%
94 Nectarines, raw 0.21 mg 2%
95 Raisins, dried 0.21 mg 2%
96 Squash, summer, yellow, includes skin, raw 0.203 mg 2%
97 Bell Pepper (Red) 0.202 mg 2%
98 Tomatoes, crushed, canned 0.201 mg 2%
99 Potatoes, new and salad, boiled in salted water, flesh and skin 0.2 mg 2%
100 Squash, acorn, baked 0.2 mg 2%

* 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.