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 801–865 of 865. Values per 100g fresh weight.

# Food Per 100g % NRV Level
★ Cherries, flesh and skin, raw, weighed with stones 0.1 mg 1%
★ Babaco, flesh only 0.1 mg 1%
★ Artichoke, Jerusalem, boiled in unsalted water, flesh only 0.1 mg 1%
4 Turnip, flesh only, raw 0.1 mg 1%
5 Sharon fruit, flesh only 0.1 mg 1%
6 Lemons, flesh only, raw, weighed with peel and pips 0.1 mg 1%
7 Tomato 0.1 mg 1%
8 Kiwi fruit, flesh only, raw 0.1 mg 1%
9 Coffee, instant, made up with water and whole milk 0.1 mg 1%
10 Celery, raw 0.1 mg 1%
11 Melon, watermelon, flesh only, weighed whole 0.1 mg 1%
12 Ortaniques, flesh only 0.1 mg 1%
13 Carrots, old, raw 0.1 mg 1%
14 Turnip, boiled in unsalted water 0.1 mg 1%
15 Sugar, brown 0.1 mg 1%
16 Pomelo, flesh only 0.1 mg 1%
17 Olives, green, Manzanilla, stuffed with pimiento 0.09 mg 1%
18 Squash, butternut, boiled in unsalted water 0.09 mg 1%
19 Radish, red, flesh and skin, raw 0.09 mg 1%
20 Pawpaw, peeled, seeded, raw 0.0849 mg 1%
21 Juice, pomegranate, from concentrate, shelf-stable 0.0818 mg 1%
22 Aubergine, flesh and skin, boiled in unsalted water 0.08 mg 1%
23 Papaya, flesh only, raw 0.08 mg 1%
24 Grapes, raw 0.07 mg 1%
25 Pears, raw, bartlett 0.07 mg 1%
26 Mandarin, seedless, peeled, raw 0.0687 mg 1%
27 Mango, Tommy Atkins, peeled, raw 0.0664 mg 1%
28 Cherries, sweet, dark red, raw 0.0645 mg 1%
29 Plums, dessert, flesh and skin, raw 0.06 mg 1%
30 Plums, dessert, flesh and skin, raw, weighed with stones 0.06 mg 1%
31 Grape juice, purple, with added vitamin C, from concentrate, shelf stable 0.0571 mg 1%
32 Butter, salted 0.05 mg 1%
33 Papaya, flesh only, raw, weighed with skin and pips 0.05 mg 1%
34 Cherries, flesh and skin, raw 0.05 mg 1%
35 Grapefruit, flesh only, raw 0.05 mg 1%
36 Plum, black, with skin, raw 0.0452 mg 0%
37 Cranberry juice, not fortified, from concentrate, shelf stable 0.0412 mg 0%
38 Grapefruit juice, white, canned or bottled, unsweetened 0.04 mg 0%
39 Juice, tart cherry, from concentrate, shelf-stable 0.0328 mg 0%
40 Orange juice, no pulp, not fortified, not from concentrate, refrigerated 0.0321 mg 0%
41 Orange juice, no pulp, not fortified, from concentrate, refrigerated 0.0319 mg 0%
42 Grapefruit juice, red, not fortified, not from concentrate, refrigerated 0.0274 mg 0%
43 Apples, gala, with skin, raw 0.0235 mg 0%
44 Apples, granny smith, with skin, raw 0.0228 mg 0%
45 Apples, red delicious, with skin, raw 0.0196 mg 0%
46 Apples, honeycrisp, with skin, raw 0.0183 mg 0%
47 Grape juice, white, with added vitamin C, from concentrate, shelf stable 0.0177 mg 0%
48 Apples, fuji, with skin, raw 0.0168 mg 0%
49 Sugars, granulated 0.01 mg 0%
50 Eggs, chicken, white, raw 0.01 mg 0%
51 Cheese, Parmesan 0.0066 mg 0%
52 Cheese, Red Leicester 0.0044 mg 0%
53 Cheese, Wensleydale 0.0032 mg 0%
54 Cheese, processed, plain 0.003 mg 0%
55 Cheese, Mozzarella 0.0028 mg 0%
56 Applesauce, unsweetened, with added vitamin C 0.0026 mg 0%
57 Cheese, Stilton 0.0025 mg 0%
58 Apple juice, with added vitamin C, from concentrate, shelf stable 0.0021 mg 0%
59 Cheese spread, plain 0.0014 mg 0%
60 Water, distilled 0 mg 0%
61 Bagels, plain 0 mg 0%
62 Bicarbonate of soda 0 mg 0%
63 Apples, eating, raw (flesh + skin) 0 mg 0%
64 Oranges, flesh only 0 mg 0%
65 Apple sauce, homemade 0 mg 0%

* 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.

« First ‹ Prev 6 7 8 9 Next › Last » Page 9 of 9
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.