Zinc Rich Foods

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Nutrition data are calculated per 100g of food weight unless otherwise noted.
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Abbreviations: g = gram, mg = milligram, mcg = microgram, kcal = kilocalorie, kJ = kilojoule.

Calories (kcal)
Energy (kJ)
Protein (g)
Percentage of Calories from Protein (%)
Fat (g)
Percentage of Calories from Fat (%)
Carbohydrate (g)
Percentage of Calories from Carb (%)
Zinc per 100 grams of food (mg)
Zinc per ounce of food (mg)
Zinc per 100 calories of food (mg)

About DietGrail Zinc-Rich Foods Database

This is a most easy to use and insightful database for zinc contents of common foods.
Besides calorie, protein, fat and carbohydrate data, we provide percentages of calories that comes from protein, carb and fat for each food. The total of these caloric percentages should be 100 unless the food contains alcohol.
We also provide zinc content by ounce of food weight and by 100 calories of food intake.

For addition zinc info and zinc content of 8,000+ common foods from our other US Survey nutrient database see: Zinc Food Sources.

For fat, saturated fat, trans fat, and unsaturated fat content of 8,000+ common foods see: Fat Counter.

What is Zinc

information from the National Institutes of Health

Zinc is a nutrient that people need to stay healthy. Zinc is found in cells throughout the body. It helps the immune system fight off invading bacteria and viruses. The body also needs zinc to make proteins and DNA, the genetic material in all cells. During pregnancy, infancy, and childhood, the body needs zinc to grow and develop properly. Zinc also helps wounds heal and is important for proper senses of taste and smell.

Zinc Deficiency

Certain groups of people are more likely than others to have trouble getting enough zinc:

Vegetarians because they do not eat meat, which is a good source of zinc. Also, the beans and grains they typically eat have compounds that keep zinc from being fully absorbed by the body. For this reason, vegetarians might need to eat as much as 50% more zinc than the recommended amounts.
People who have had gastrointestinal surgery, such as weight loss surgery, or who have digestive disorders, such as ulcerative colitis or Crohn's disease. These conditions can both decrease the amount of zinc that the body absorbs and increase the amount lost in the urine.
Older infants who are breastfed because breast milk does not have enough zinc for infants over 6 months of age. Older infants who do not take formula should be given foods that have zinc such as pureed meats. Formula-fed infants get enough zinc from infant formula.
Alcoholics because alcoholic beverages decrease the amount of zinc that the body absorbs and increase the amount lost in the urine. Also, many alcoholics eat a limited amount and variety of food, so they may not get enough zinc.
People with sickle cell disease because they might need more zinc.

Can too much Zinc be Harmful?

Yes, if you get too much. Signs of too much zinc include nausea, vomiting, loss of appetite, stomach cramps, diarrhea, and headaches. When people take too much zinc for a long time, they sometimes have problems such as low copper levels, lower immunity, and low levels of HDL cholesterol (the "good" cholesterol).

Directory of Special Food Lists

Foods Low in Specific Mineral, Vitamin or Macro-nutrient Contents

List of Zinc-Rich Fruits and Fruit Products

Zinc (mg)

Zinc-Rich Fruits (100 g)

1.27

Lime souffle

1.16

Banana, chocolate-covered with nuts

0.80

Tutti-fruitti pudding, baby food, strained

0.66

Currants, dried

0.64

Avocado, raw

0.63

Guacamole

0.61

Banana flakes, dehydrated

0.58

Plum, rock salt, dried

0.57

Peach, dried, uncooked

0.55

Fig, dried, uncooked

0.54

Banana chips

0.53

Blackberries, raw

0.53

Orange, mandarin, canned or frozen, drained

0.53

Dewberries, raw

0.53

Boysenberries, raw

0.53

Youngberries, raw

0.52

Fried dwarf banana with cheese, Puerto Rican style

0.51

Orange, mandarin, canned or frozen, juice pack

0.51

Pineapple, dried

0.50

Tutti-fruitti pudding, baby food

0.48

Guacamole with tomatoes

0.48

Guacamole with tomatoes and chili peppers

0.48

Blackberries, frozen, sweetened

0.46

Papaya, dried

0.44

Prune, dried, uncooked

0.42

Raspberries, raw

0.42

Raspberries, black, raw

0.42

Raspberries, red, raw

0.42

Raspberries, frozen, unsweetened

Zinc (mg)

Zinc-Rich Fruits (100 g)

0.41

Blackberry juice

0.41

Lemon pie filling

0.41

Strawberry juice

0.40

Apples with ham, baby food, strained

0.39

Pear, dried, uncooked

0.39

Apricot, dried, uncooked

0.36

Apples and chicken, baby food, strained

0.36

Fruit, dried (assume uncooked)

0.35

Fruit dessert

0.34

Loganberries, raw

0.34

Loganberries, frozen

0.30

Cranberry salad, congealed

0.30

Peach cobbler, baby food, strained

0.29

Apple salad with dressing

0.29

Date

0.28

Apple yogurt dessert, baby food, strained

0.28

Chutney

0.28

Lychee, dried (lychee nuts)

0.28

Raspberries, cooked or canned, unsweetened, water pack

0.27

Ambrosia

0.27

Fruit juice bar with cream, frozen

0.26

Cherries, maraschino

0.26

Banana yogurt dessert, baby food, strained

0.25

Blackberries, frozen

0.25

Orange peel

0.25

Fruit dessert with cream and/or pudding and nuts

0.24

Fig, dried, cooked

0.24

Orange, mandarin, canned or frozen

0.24

Orange, mandarin, canned or frozen, in light syrup

Zinc (mg)

Zinc-Rich Fruits (100 g)

0.24

Fig, dried, cooked, unsweetened

0.23

Apple chips

0.23

Guava, raw

0.23

Currants, raw

0.23

Fruit salad (including citrus fruits) with pudding

0.22

Fruit salad (excluding citrus fruits) with pudding

0.22

Boysenberries, frozen

0.22

Raisins

0.22

Pineapple salad with cream cheese

0.22

Fig, dried, cooked, with sugar

0.21

Prune juice, with sugar

0.21

Prune juice, unsweetened

0.21

Prune juice

0.20

Pineapple dessert, baby food, strained

0.20

Prunes, baby food, strained

0.20

Apricot, raw

0.20

Apple, dried, uncooked, low sodium

0.20

Apple, dried, uncooked

0.19

Prune, dried, cooked

0.19

Banana, batter-dipped, fried

0.19

Pear, dried, cooked, unsweetened

0.19

Pear, dried, cooked

0.19

Tutti-fruitti pudding, baby food, junior

0.19

Prune, dried, cooked, unsweetened

0.18

Banana, ripe, fried

0.18

Peach, dried, cooked

0.18

Orange juice, frozen, not reconstituted

0.18

Peach yogurt dessert, baby food, strained

0.18

Fruit, chocolate covered

0.18

Cantaloupe (muskmelon), raw

0.18

Raspberries, frozen, NS as to added sweetener

List of Zinc-Rich Vegetables and Vegetable Products

Zinc (mg)

Zinc-Rich Vegetables (100 g)

6.40

Yeast

5.96

Chives, dried or dehydrated

3.90

Seaweed, dried

3.73

Palm hearts, cooked (assume fat not added in cooking)

3.41

Vegetable mixture, dried

2.95

Algae, dried

2.39

White potato, chips

2.13

Ripe plantain meat pie, Puerto Rican style (Pinon)

2.10

Yeast extract spread

1.99

Tomatoes, red, dried

1.89

Onion, dehydrated

1.74

Cassava pie stuffed with crab meat, Puerto Rican style (Empanada de jueyes)

1.74

Stuffed tannier fritters, Puerto Rican style (Alcapurrias)

1.71

Vegetable beef soup, home recipe

1.67

Stuffed cabbage, with meat, Puerto Rican style (Repollo relleno con carne)

1.65

Vegetable beef soup with rice, home recipe

1.63

Vegetable beef soup with noodles or pasta, home recipe

1.62

Ripe plantain fritters, Puerto Rican style (Pionono)

1.60

White potato skins, with adhering flesh, fried, with cheese and bacon

1.59

Eggplant and meat casserole

1.57

Carrot chips, dried

1.42

Chiles rellenos, cheese-filled (stuffed chili peppers)

1.42

Bamboo shoots, cooked, fat added in cooking

1.41

Peas, cowpeas, field peas, or blackeye peas (not dried), cooked, from frozen, fat not added in cooking

1.40

Mushrooms, stuffed

1.38

Peas, cowpeas, field peas, or blackeye peas (not dried), cooked, from frozen, fat added in cooking

1.38

Peas, cowpeas, field peas, or blackeye peas (not dried), cooked, from frozen

1.36

Puerto Rican stew (Sancocho)

1.34

Pea salad with cheese

Zinc (mg)

Zinc-Rich Vegetables (100 g)

1.33

Mushroom, Oriental, cooked, from dried

1.32

White potato skins, with adhering flesh, fried, with cheese

1.30

Vegetable soup, chunky style

1.29

Jai, Monk's Food (mushrooms, lily roots, bean curd, water chestnuts)

1.28

Potato chicken pie, Puerto Rican style (Pastelon de pollo)

1.24

Peas, green, raw

1.23

Vegetable beef soup, canned, undiluted

1.20

Seaweed, raw

1.19

Potato puffs, cheese-filled

1.18

Peas, green, cooked, fat not added in cooking

1.18

Peas, green, cooked, from fresh, fat not added in cooking

1.16

Garlic, raw

1.16

Garlic, cooked

1.15

Peas, green, cooked

1.15

Peas, green, cooked, from fresh

1.15

Peas, green, cooked, from fresh, fat added in cooking

1.15

Peas, green, cooked, fat added in cooking

1.12

Onion soup, dry mix, not reconstituted

1.09

White potato, chips, unsalted

1.08

Vegetable beef soup, chunky style

1.08

Chiles rellenos, filled with meat and cheese (stuffed chili peppers)

1.07

Bamboo shoots, cooked, fat not added in cooking

1.07

Parsley, raw

1.06

Green plantain with cracklings, Puerto Rican style (Mofongo)

1.05

Hominy, cooked, fat not added in cooking

1.05

Cassava Pasteles, Puerto Rican style (Pasteles de yuca)

1.04

Eggplant dip

1.04

Vegetable soup, Spanish style, stew type

1.04

Escarole, cooked

1.04

Spanish stew, Puerto Rican style (Cocido Espanol)

1.04

Escarole, cooked, fat added in cooking

Zinc (mg)

Zinc-Rich Vegetables (100 g)

1.02

Peas, cowpeas, field peas, or blackeye peas (not dried), cooked, from canned, fat not added in cooking

1.02

Peas, cowpeas, field peas, or blackeye peas (not dried), cooked, from fresh, fat not added in cooking

1.02

Parsley, cooked (assume fat not added in cooking)

1.02

Peas, cowpeas, field peas, or blackeye peas (not dried), cooked, fat not added in cooking

1.01

White potato, chips, unsalted, reduced fat

1.00

Peas, cowpeas, field peas, or blackeye peas (not dried), cooked, from canned

1.00

Peas, cowpeas, field peas, or blackeye peas (not dried), cooked, fat added in cooking

1.00

Peas, cowpeas, field peas, or blackeye peas (not dried), cooked, from canned, fat added in cooking

1.00

Peas, cowpeas, field peas, or blackeye peas (not dried), cooked, from fresh, fat added in cooking

1.00

Peas, cowpeas, field peas, or blackeye peas (not dried), cooked

1.00

Peas, cowpeas, field peas, or blackeye peas (not dried), cooked, from fresh

0.99

Hominy, cooked, fat added in cooking

0.99

White potato, sticks

0.99

Hominy, cooked

0.98

Vegetable soup, dry mix, not reconstituted

0.97

Escarole, cooked, fat not added in cooking

0.96

White potato chips, fat free, made with Olean

0.96

Sofrito, Puerto Rican seasoning

0.95

Beans, lima, immature, from canned, creamed or with cheese sauce

0.95

Beans, lima, immature, creamed or with cheese sauce

0.95

Beans, lima, immature, from fresh, creamed or with cheese sauce

0.95

Cowpeas with snap beans, cooked, fat not added in cooking

0.94

Spinach and cheese casserole

0.92

Alfalfa sprouts, raw

0.92

Pea salad

0.90

Vegetable chicken soup, canned, low sodium, prepared with water

0.90

Greek Salad

0.89

Beans, green string, with almonds, cooked, fat not added in cooking

0.88

Spinach and chickpeas, fat added

0.88

Spaghetti sauce with meat, canned, no extra meat added

0.88

White potato, stuffed, baked, peel not eaten, stuffed with bacon and cheese

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