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 601–700 of 865. Values per 100g fresh weight.

# Food Per 100g % NRV Level
★ Redcurrants, stewed without sugar 0.2 mg 2%
★ Melon, watermelon, flesh only 0.2 mg 2%
★ Potatoes, old, mashed with butter 0.2 mg 2%
4 Gourd, ridge, raw 0.2 mg 2%
5 Mulberries, whole fruit, raw 0.2 mg 2%
6 Potatoes, new and salad, boiled in salted water, flesh and skin 0.2 mg 2%
7 Squash, acorn, baked 0.2 mg 2%
8 Papaya, unripe, green flesh, raw 0.2 mg 2%
9 Cauliflower, boiled in unsalted water 0.2 mg 2%
10 Artichoke, globe, boiled, weighed as served 0.2 mg 2%
11 Chicory, pale variety, raw 0.2 mg 2%
12 Blackberries, stewed without sugar 0.2 mg 2%
13 Aubergine, raw 0.2 mg 2%
14 Potato powder, instant, made up with water 0.2 mg 2%
15 Mulberries, whole fruit, stewed without sugar 0.2 mg 2%
16 Potatoes, new and salad, boiled in unsalted water, flesh and skin 0.2 mg 2%
17 Coffee, cappuccino, latte 0.2 mg 2%
18 Lettuce, average, raw 0.2 mg 2%
19 Dates, raw, flesh and skin 0.2 mg 2%
20 Curly kale, boiled in unsalted water 0.2 mg 2%
21 Carrots, young, raw 0.2 mg 2%
22 Potatoes, new and salad, flesh only, raw 0.2 mg 2%
23 Squash, spaghetti, raw 0.2 mg 2%
24 Peel, mixed 0.2 mg 2%
25 Tomatoes, cherry, raw 0.2 mg 2%
26 Dates, raw, flesh and skin, weighed with stones 0.2 mg 2%
27 Carrots, young, boiled in unsalted water 0.2 mg 2%
28 Onions, baked 0.2 mg 2%
29 Squash, spaghetti, baked 0.2 mg 2%
30 Bananas, raw, flesh only 0.2 mg 2%
31 Endive, raw 0.2 mg 2%
32 Guava, raw, weighed with skin and pips 0.2 mg 2%
33 Carrots, old, microwaved 0.2 mg 2%
34 Potatoes, boiled (unsalted) 0.2 mg 2%
35 Potatoes, old, baked, flesh only, weighed with skin 0.2 mg 2%
36 Pepper, capsicum, yellow, boiled in unsalted water 0.2 mg 2%
37 Beans, runner, raw 0.2 mg 2%
38 Raspberries, raw 0.2 mg 2%
39 Whitecurrants, raw 0.2 mg 2%
40 Stuffing mix, dried, assorted flavours, made up 0.2 mg 2%
41 Marrow, raw 0.2 mg 2%
42 Onions, boiled in unsalted water 0.2 mg 2%
43 Cranberries 0.2 mg 2%
44 Gherkins, raw 0.2 mg 2%
45 Lychees, flesh only, raw, weighed with skin and stone 0.2 mg 2%
46 Whitecurrants, stewed with sugar 0.2 mg 2%
47 Marrow, boiled in unsalted water 0.2 mg 2%
48 Sweetcorn, kernels, 'on-the-cob', raw, weighed with core 0.2 mg 2%
49 Pepper, capsicum, red, raw 0.2 mg 2%
50 Potatoes, old, boiled in salted water, flesh only 0.2 mg 2%
51 Whitecurrants, stewed without sugar 0.2 mg 2%
52 Cabbage, white, raw 0.2 mg 2%
53 Aubergine, flesh and skin, roasted in rapeseed oil 0.2 mg 2%
54 Sugar apple, flesh only 0.2 mg 2%
55 Cabbage, average, raw 0.2 mg 2%
56 Plantain, boiled in unsalted water, flesh only 0.2 mg 2%
57 Pepper, capsicum, red, boiled in unsalted water 0.2 mg 2%
58 Peppers, capsicum, green, boiled in unsalted water 0.2 mg 2%
59 Prunes, flesh and skin, stewed without sugar, weighed with stones 0.2 mg 2%
60 Grapes, green 0.2 mg 2%
61 Beansprouts, mung, stir-fried in rapeseed oil 0.2 mg 2%
62 Matoki, raw 0.2 mg 2%
63 Courgette, boiled in unsalted water 0.2 mg 2%
64 Cabbage, Chinese, raw 0.2 mg 2%
65 Guava, flesh only, raw 0.2 mg 2%
66 Pumpkin, flesh only, raw 0.2 mg 2%
67 Pepper, capsicum, yellow, raw 0.2 mg 2%
68 Pumpkin, flesh only, boiled in unsalted water 0.2 mg 2%
69 Potatoes, old, boiled in unsalted water, flesh only 0.2 mg 2%
70 Raddiccio, raw 0.2 mg 2%
71 Redcurrants, raw 0.2 mg 2%
72 Onions, yellow, raw 0.2 mg 2%
73 Beans, snap, green, canned, regular pack, drained solids 0.19 mg 2%
74 Plantains, underripe, raw 0.185 mg 2%
75 Rhubarb, stems only, stewed without sugar 0.18 mg 2%
76 Lettuce, iceberg, raw 0.173 mg 2%
77 Blackberries, raw 0.17 mg 2%
78 Ketchup, restaurant 0.16 mg 2%
79 Bananas, ripe and slightly ripe, raw 0.16 mg 2%
80 Tomatillos, dehusked, raw 0.159 mg 2%
81 Plantains, overripe, raw 0.149 mg 1%
82 Plantains, ripe, raw 0.147 mg 1%
83 Kiwifruit, green, raw 0.14 mg 1%
84 Squash, pie pumpkin, peeled, seeded, raw 0.139 mg 1%
85 Juice, prune, shelf-stable 0.123 mg 1%
86 Pineapple, raw 0.12 mg 1%
87 Beans, runner, boiled in unsalted water 0.12 mg 1%
88 Tomatoes, canned, red, ripe, diced 0.12 mg 1%
89 Tomatoes, whole, canned, solids and liquids, with salt added 0.12 mg 1%
90 Eggplant, raw 0.119 mg 1%
91 Pickles, cucumber, dill or kosher dill 0.11 mg 1%
92 Pear, Anjou, green, with skin, raw 0.107 mg 1%
93 Tomato juice, with added ingredients, from concentrate, shelf stable 0.104 mg 1%
94 Mango, Ataulfo, peeled, raw 0.102 mg 1%
95 Beer, bitter, average (<4% ABV) 0.1 mg 1%
96 Melon, yellow flesh, flesh only 0.1 mg 1%
97 Blueberries, raw 0.1 mg 1%
98 Onions, pickled, drained 0.1 mg 1%
99 Plums, yellow, flesh and skin, raw, weighed with stones 0.1 mg 1%
100 Damsons, stewed without sugar 0.1 mg 1%

* 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.