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 701–800 of 865. Values per 100g fresh weight.

# Food Per 100g % NRV Level
★ Carrots, old, boiled in unsalted water 0.1 mg 1%
★ Star fruit 0.1 mg 1%
★ Aubergine, fried in corn oil 0.1 mg 1%
4 Tomato ketchup 0.1 mg 1%
5 Melon, Canteloupe-type, flesh only 0.1 mg 1%
6 Kohl rabi, boiled in unsalted water 0.1 mg 1%
7 Sugar, Demerara 0.1 mg 1%
8 Pomelo, flesh only, weighed with peel and pips 0.1 mg 1%
9 Tamarillos, flesh and seeds 0.1 mg 1%
10 Limes, flesh only, weighed with peel and pips 0.1 mg 1%
11 Kiwi fruit, flesh only, raw, weighed with skin 0.1 mg 1%
12 Apricots, raw, flesh and skin 0.1 mg 1%
13 Strawberries, raw 0.1 mg 1%
14 Tea, infusion, average, with whole milk 0.1 mg 1%
15 Cherries, stewed without sugar 0.1 mg 1%
16 Plums, average, flesh and skin, stewed without sugar 0.1 mg 1%
17 Kohl rabi, raw 0.1 mg 1%
18 Tomatoes, standard, grilled, flesh and seeds only 0.1 mg 1%
19 Melon, Canteloupe-type, flesh only, weighed whole 0.1 mg 1%
20 Aubergine, fried in rapeseed oil 0.1 mg 1%
21 Sugar, icing 0.1 mg 1%
22 Apricots, raw, flesh and skin, weighed with stones 0.1 mg 1%
23 Tea, infusion, average, with semi-skimmed milk 0.1 mg 1%
24 Plums, average, flesh and skin, stewed without sugar, weighed with stones 0.1 mg 1%
25 Peaches, canned in juice, whole contents 0.1 mg 1%
26 Melon, Canteloupe-type, flesh only, weighed with skin 0.1 mg 1%
27 Peppers, capsicum, green, raw 0.1 mg 1%
28 Sugar, white 0.1 mg 1%
29 Beer, bitter, best, premium 0.1 mg 1%
30 Cabbage, red, boiled in unsalted water 0.1 mg 1%
31 Pears, Nashi, flesh and skin, raw 0.1 mg 1%
32 Pineapple, flesh only, raw 0.1 mg 1%
33 Apricots, stewed without sugar 0.1 mg 1%
34 Bananas, flesh only 0.1 mg 1%
35 Carrots, young, canned in water, re-heated, drained 0.1 mg 1%
36 Coconut milk 0.1 mg 1%
37 Melon, flesh only, average 0.1 mg 1%
38 Cabbage, average, boiled in unsalted water 0.1 mg 1%
39 Plantain, green flesh, raw 0.1 mg 1%
40 Syrup, golden 0.1 mg 1%
41 Vinegar 0.1 mg 1%
42 Mandarin oranges, canned in juice, whole contents 0.1 mg 1%
43 Pears, Nashi, flesh and skin, raw, weighed with core 0.1 mg 1%
44 Pineapple, flesh only, raw, weighed with skin and top 0.1 mg 1%
45 Apricots, stewed without sugar, weighed with stones 0.1 mg 1%
46 Onion, red, raw 0.1 mg 1%
47 Leeks, boiled in unsalted water 0.1 mg 1%
48 Pears, raw, flesh and skin 0.1 mg 1%
49 Pears, canned in juice, whole contents 0.1 mg 1%
50 Polenta, hydrated, raw 0.1 mg 1%
51 Aubergine, fried in butter 0.1 mg 1%
52 Beer, bitter, strong (>5% ABV) 0.1 mg 1%
53 Melon, flesh only, average, weighed whole 0.1 mg 1%
54 Coffee, infusion, strong 0.1 mg 1%
55 Apple juice concentrate, unsweetened, commerical 0.1 mg 1%
56 Melon, Galia, flesh only 0.1 mg 1%
57 Mangoes, ripe, flesh only, raw 0.1 mg 1%
58 Damsons, flesh and skin, raw 0.1 mg 1%
59 Cabbage, red, cooked with apple 0.1 mg 1%
60 Plums, Victoria, flesh and skin, raw 0.1 mg 1%
61 Squash, butternut, baked 0.1 mg 1%
62 Wine, red 0.1 mg 1%
63 Melon, flesh only, average, weighed with skin 0.1 mg 1%
64 Coffee, infusion, average, with single cream 0.1 mg 1%
65 Lime juice, fresh 0.1 mg 1%
66 Melon, Galia, flesh only, weighed whole 0.1 mg 1%
67 Blackberry and apple, stewed without sugar 0.1 mg 1%
68 Nectarines, flesh and skin, raw 0.1 mg 1%
69 Pears, raw 0.1 mg 1%
70 Carrot juice 0.1 mg 1%
71 Damsons, flesh and skin, raw, weighed with stones 0.1 mg 1%
72 Blueberries 0.1 mg 1%
73 Plums, yellow, flesh and skin, raw 0.1 mg 1%
74 Cabbage, red, raw 0.1 mg 1%
75 Kumquats, whole fruit, raw 0.1 mg 1%
76 Pears, average, flesh and skin, raw, weighed with core and stalk 0.1 mg 1%
77 Cabbage, white, boiled in unsalted water 0.1 mg 1%
78 Coffee, infusion, average, with whole milk 0.1 mg 1%
79 Squash, acorn, raw 0.1 mg 1%
80 Cream, double 0.1 mg 1%
81 Melon, Galia, flesh only, weighed with skin 0.1 mg 1%
82 Nectarines, flesh and skin, raw, weighed with stones 0.1 mg 1%
83 Damsons, stewed without sugar 0.1 mg 1%
84 Beer, bitter, average (<4% ABV) 0.1 mg 1%
85 Melon, yellow flesh, flesh only 0.1 mg 1%
86 Blueberries, raw 0.1 mg 1%
87 Onions, pickled, drained 0.1 mg 1%
88 Plums, yellow, flesh and skin, raw, weighed with stones 0.1 mg 1%
89 Lemons, whole, without pips 0.1 mg 1%
90 Pears, average, raw, flesh only 0.1 mg 1%
91 Coffee, infusion, average, with semi-skimmed milk 0.1 mg 1%
92 Damsons, stewed without sugar, weighed with stones 0.1 mg 1%
93 Cherries, glace 0.1 mg 1%
94 Rhubarb, stems only, raw 0.1 mg 1%
95 Lemons, peeled, flesh only 0.1 mg 1%
96 Cucumber 0.1 mg 1%
97 Pears, raw, flesh only, peeled, weighed with skin and core 0.1 mg 1%
98 Squash, butternut, raw 0.1 mg 1%
99 Peaches, raw, flesh and skin 0.1 mg 1%
100 Gourd, snake, raw 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.