Zinc

Involved in

immune system health
protein synthesis
wound healing
DNA synthesis
taste perception

Daily Reference Intake: 10mg (Specified by European Food Safety Authority)

Top Zinc rich foods, grouped by food category:

Group / Food	Amount¹	% DRI²	100%³
Meat and meat products
Calf liver (fried in corn oil)	15.9mg	159%	63g
Stewing steak (beef, stewed, lean and fat)	7.5mg	75%	133g
Beefburger (98-99% beef, grilled)	6.1mg	61%	164g
Shish kebab (meat only)	6.1mg	61%	164g
Rump steak (beef, grilled, lean only)	5.6mg	56%	179g
Fillet steak (beef, grilled, lean and fat)	5.1mg	51%	196g
Beef kofta (homemade)	4.8mg	48%	208g
Lamb mince (stewed)	4.6mg	46%	217g
Beef (lean, average, raw)	4.1mg	41%	244g
Doner kebabs (meat only)	4mg	40%	250g
Veal mince (stewed)	3.9mg	39%	256g
Sirloin steak (beef, grilled medium-rare, lean and fat)	3.9mg	39%	256g
Chicken liver (fried in corn oil)	3.8mg	38%	263g
Rack of lamb (lean, roasted)	3.6mg	36%	278g
Lamb kidney (fried in corn oil)	3.6mg	36%	278g
Pork mince (stewed)	3.5mg	35%	286g
Liver pate	2.8mg	28%	357g
Lamb heart (roasted)	2.8mg	28%	357g
Lamb tongue (raw)	2.7mg	27%	370g
Goose (meat, roasted, fat and skin)	2.6mg	26%	385g
Sausages (beef, grilled)	2.6mg	26%	385g
Turkey (meat, average, roasted)	2.5mg	25%	400g
Whole turkey (roasted, meat and skin)	2.4mg	24%	417g
Tripe (dressed, stewed in milk)	2.3mg	23%	435g
Duck (roasted, meat, fat and skin)	2.2mg	22%	455g
Beef mince (stewed)	2.1mg	21%	476g
Ham	1.8mg	18%	556g
Turkey breast (fillet, grilled, meat only)	1.7mg	17%	588g
Rabbit (stewed, meat only)	1.7mg	17%	588g
Cereals and cereal products
Wheatgerm	14mg	140%	71g
Chapati flour (brown)	3mg	30%	333g
Buckwheat (groats)	2.6mg	26%	385g
Oats porridge (unfortified)	2.3mg	23%	435g
Rye flour	2.3mg	23%	435g
Wheat flour (brown)	2.2mg	22%	455g
Crispbread (rye)	2.2mg	22%	455g
Bulgur (wheat, raw)	2.1mg	21%	476g
Wheat flour (wholemeal)	1.9mg	19%	526g
Wild rice (boiled in unsalted water)	1.8mg	18%	556g
Bread rolls (wholemeal)	1.7mg	17%	588g
Wholemeal bread (average)	1.6mg	16%	625g
Fish and fish products
Oysters (raw, weighed with shells)	8.3mg	83%	120g
Crab (white meat, purchased cooked)	7.2mg	72%	139g
Mussels (purchased cooked)	3.4mg	34%	294g
Scallops (steamed)	2.6mg	26%	385g
Shrimps (boiled)	2.3mg	23%	435g
Sardines (canned in olive oil, drained)	2.2mg	22%	455g
Octopus (raw)	1.7mg	17%	588g
King prawns (grilled from raw)	1.6mg	16%	625g
Soups, sauces and miscellaneous foods
Dried yeast	8mg	80%	125g
Milk and milk products
Cocoa powder	6.9mg	69%	145g
Parmesan cheese (fresh)	5.1mg	51%	196g
Emmental cheese	4.6mg	46%	217g
Cheddar cheese (English)	4.1mg	41%	244g
Gouda cheese	3.9mg	39%	256g
Edam cheese	3.8mg	38%	263g
Halloumi cheese	3.7mg	37%	270g
Danish blue cheese	3mg	30%	333g
Port Salut cheese (St Paulin type)	3mg	30%	333g
Stilton cheese (blue)	2.9mg	29%	345g
Mozzarella cheese (fresh)	2.7mg	27%	370g
Gruyere cheese	2.3mg	23%	435g
Camembert cheese	2.1mg	21%	476g
Cheese spread (plain)	1.8mg	18%	556g
Roquefort cheese	1.6mg	16%	625g
Nuts and seeds
Pumpkin seeds	6.6mg	66%	152g
Cashew nuts (kernel only, plain)	5.9mg	59%	169g
Tahini paste	5.4mg	54%	185g
Sesame seeds	5.3mg	53%	189g
Pecan nuts (kernel only)	5.3mg	53%	189g
Sunflower seeds	5.1mg	51%	196g
Brazil nuts (kernel only)	4.2mg	42%	238g
Peanuts (kernel only, plain, unsalted)	3.5mg	35%	286g
Quinoa (raw)	3.3mg	33%	303g
Peanuts (dry roasted)	3.3mg	33%	303g
Almonds (whole kernels)	3.1mg	31%	323g
Peanut butter (smooth)	3mg	30%	333g
Walnuts (kernel only)	2.7mg	27%	370g
Pistachio nuts (kernel only, roasted and salted)	2.2mg	22%	455g
Hazelnuts (kernel only, raw)	2.1mg	21%	476g
Herbs and spices
Thyme (dried, ground)	6.2mg	62%	161g
Celery seeds	5.7mg	57%	175g
Cumin seeds	4.8mg	48%	208g
Ginger (ground)	4.7mg	47%	213g
Mustard seeds	4.7mg	47%	213g
Coriander seeds	4.7mg	47%	213g
Chilli powder	4.3mg	43%	233g
Paprika	4.3mg	43%	233g
Curry powder	4.1mg	41%	244g
Bay leaf (dried)	3.7mg	37%	270g
Turmeric (ground)	3.2mg	32%	312g
Oregano (dried, ground)	2.7mg	27%	370g
Cardamom (ground)	2.6mg	26%	385g
Thyme (fresh)	2.1mg	21%	476g
Cayenne pepper (ground)	2mg	20%	500g
Vegetables
Mushroom (dried)	4.8mg	48%	208g
Eggs
Chicken egg yolk (boiled)	3.9mg	39%	256g
Cheese omelette (homemade)	2.1mg	21%	476g

¹) Per 100 gram or 100 milliliters of food or drink
²) % Daily Reference Intakes
³) Amount of food needed to meet 100%