It is an antioxidant nutrient necessary for protein synthesis, wound healing and vital for the development of the reproductive organs, prostate functions and male hormone activity. It is necessary for a healthy immune system, and is also of use in fighting skin problems such as acne, boils and sore throats. It maintains the body's alkaline balance and helps in normal tissue function. Zinc also aids in the digestion and metabolism of phosphorus.
Deficiency of Zinc may cause:
delayed sexual maturity
prolonged healing wounds
white spots on finger nails
retarded growth
stretch marks
decreased alertness
susceptibility to infections

Zinc RDA

children 1-3 yrs RDA=3mg
children 4-8 yrs RDA=5mg
children 9-13 yrs RDA=8mg
Males 14-70+ yrs RDA=11mg
Females 14-70+ yrs RDA=8mg
Pregnancy 19-50 yrs RDA=11mg
Lactation 19-50 yrs RDA=12mg

For further information on nutrients RDA see our complete list for recommended dietary allowance.

Zinc Rich Foods

meat,poultry,fish,nuts,eggs,fish, poultry, meat,

We have also sorted our nutrition database by zinc rich foods. So you can easily see how much zinc is contained in different foods.

Zinc and Nutrition Facts - Top 198 Foods


a banana, an apple, an orange, a peach, apricots, butternut squash, lemon, grapes, watermelon, strawberries, green grapes, kiwi, blueberries, zucchini, figs, honeydew, eggplant, dates, olives, a pear, coconut, cranberries, pomegranate, a mango, pineapple, cherries, cantaloupe, grapefruit, tangerine, nectarines, raisins, plums, tomatoes, chili peppers, chilis, peppers, avocado, cucumber, summer squash, winter squash, papaya, prunes


leeks, turnip greens, swiss chard, mustard greens, yams, fennel, artichokes, broccoli, cauliflower, kale, green beans, brussel sprouts, cabbage, sweet potato, a potato, carrots, lettuce, iceberg lettuce, spinach, shiitake mushrooms, celery, salad, mushrooms, potatoes, baked potato, onions, asparagus


salmon, cod, sardines, shrimp, tuna, fish, tuna salad, halibut, sea bass, scallops


coffee, apple juice, cranberry juice, red wine, skim milk, white wine, wine, milk, beer, alcohol, coke, soy milk, whole milk, prune juice, tea, a shake, coconut milk, orange juice

Nuts and Seeds

chia seeds, sunflower seeds, pecans, pumpkin seeds, hazelnuts, nuts, almonds, sesame seeds, walnuts, cashews, peanuts

Beans and Lentils

soybeans, pinto beans, kidney beans, lentils, black beans, lima beans, navy beans, beets, beans, garbanzo beans


beef, steak, deer, bacon, chicken, fried chicken, turkey, turkey breast, chicken breast, meatloaf, ham, lamb, sausages

Fast Foods

french fries, pizza, a slice of pizza, hot dog, hamburger, a cheeseburger, a big mac

Dairy and Cheese

ricotta, yogurt, cottage cheese, an egg, egg whites, goats cheese, cheddar, cheddar cheese, cheese, hard boiled egg, feta cheese

Bread, Rice, Grains and Pasta

rye, millet, flaxseed, barley, buckwheat, whole wheat bread, a bagel, white bread, bread, quinoa, corn, spaghetti, rice, pasta, brown rice, white rice

Spreads, Sauces and Herbs

hummus, mayonnaise, butter, peanut butter, soy sauce, thyme, basil, rosemary, pepper, coriander, dill, parsley

Sweets, Desserts and Snacks

popcorn, chips, nachos, a granola bar, saltine crackers, cheesecake, jello, ice cream, doughnuts, chocolate

Breakfast Cereal

granola, cheerios, oatmeal


spirulina, honey, sugar, brown sugar, tofu, olive oil, garlic, tempeh

You can also search through our database using the search box below or browse by category the zinc rich foods.

Search for zinc content in Food

  enter food  

zinc in foods - by food category

zinc in Baby Foods, zinc in Baked Products, zinc in Beef Products, zinc in Breakfast Cereals, zinc in Cereal Grains and Pasta, zinc in Dairy and Egg Products, zinc in drinks, zinc in Ethnic Foods, zinc in Fast Foods, zinc in Fats and Oils, zinc in fish, zinc in fruits, zinc in Lamb, Veal, and Game Products, zinc in Legumes and Legume Products, zinc in Meals, Entrees, and Sidedishes, zinc in nuts, zinc in pork, zinc in Poultry Products, zinc in Sausages and Luncheon Meats, zinc in snacks, zinc in Soups, Sauces, and Gravies, zinc in Spices and Herbs, zinc in sweets, zinc in vegetables,

Nutrition Facts

calories, fat, carbohydrate, high protein foods, high fiber foods, low carb foods, calcium, iron, magnesium, chromium, phosphorus, chloride, potassium, sodium, fluoride, iodine, zinc, copper, manganese, selenium, vitamins and minerals, vitamin A, vitamin E, vitamin D, vitamin C, vitamin B1 (thiamin), vitamin B2 (riboflavin), vitamin B3 (niacin), vitamin B5 (pantothenic acid), vitamin B6, biotin (vitamin B7), Folic Acid (vitamin B9), vitamin B12, vitamin B13, vitamin B15, vitamin B17, vitamin K, folic acid, tryptophan, threonine, isoleucine, leucine, lysine, methionine, cysteine, phenylalanine, tyrosine, valine, arginine, histidine, alanine, aspartic acid, glutamic acid, glycine, proline, serine, cholesterol, essential fatty acids, trans fat, saturated fat, recommended daily allowance