Zinc in foods (table)

These tables are adopted by the average daily need for zinc is 12 mg. Column “Percent of daily requirement” shows what percentage of 100 grams of the product satisfy the daily requirement of zinc.

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PRODUCTS WITH A HIGH CONTENT OF ZINC:

Product name	The content of zinc in 100g	The percentage of daily requirement
Wheat bran	7.27 mg	61%
Pine nuts	6.45 mg	54%
Sunflower seeds (sunflower seeds)	5 mg	42%
Cheese “Gollandskiy” 45%	5 mg	42%
Cheese Swiss 50%	4.6 mg	38%
Cheese Cheddar 50%	4.5 mg	38%
Gouda Cheese	3.9 mg	33%
Oats (grain)	3.61 mg	30%
Cheese “Roquefort” 50%	3.5 mg	29%
Cheese “Russian” 50%	3.5 mg	29%
Egg powder	3.5 mg	29%
Milk powder 25%	3.42 mg	29%
Milk skimmed	3.4 mg	28%
Peanuts	3.27 mg	27%
Meat (beef)	3.24 mg	27%
Beans (grain)	3.21 mg	27%
Egg yolk	3.1 mg	26%
Buckwheat flour	3.1 mg	26%
Oat bran	3.1 mg	26%
Oat flakes “Hercules”	3.1 mg	26%
Cheese “Russian”	3 mg	25%
Feta Cheese	2.88 mg	24%
Chickpeas	2.86 mg	24%
Meat (lamb)	2.82 mg	24%
Wheat groats	2.8 mg	23%
Wheat (grain, soft variety)	2.8 mg	23%
Wheat (grain, hard grade)	2.8 mg	23%
Pistachios	2.8 mg	23%
Buckwheat (grain)	2.77 mg	23%
Parmesan Cheese	2.75 mg	23%
Barley (grain)	2.71 mg	23%
Eyeglasses	2.68 mg	22%
Walnut	2.57 mg	21%
Meat (Turkey)	2.45 mg	20%
Peas (shelled)	2.44 mg	20%
Lentils (grain)	2.42 mg	20%
Cheese “Camembert”	2.38 mg	20%
Almonds	2.12 mg	18%
Shrimp	2.1 mg	18%
Buckwheat (unground)	2.1 mg	18%
Meat (pork fat)	2.07 mg	17%
Meat (pork meat)	2.07 mg	17%
Meat (chicken)	2.06 mg	17%
Flour Wallpaper	2 mg	17%
Rye (grain)	2 mg	17%
Soybean (grain)	2 mg	17%
Buckwheat (groats)	1.95 mg	16%
Rye flour wholemeal	1.95 mg	16%
Wheat flour 2nd grade	1.85 mg	15%

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The zinc content in dairy products and egg products:

Product name	The content of zinc in 100g	The percentage of daily requirement
Acidophilus milk 1%	0.4 mg	3%
Acidophilus 3,2%	0.4 mg	3%
Acidophilus to 3.2% sweet	0.4 mg	3%
Acidophilus low fat	0.4 mg	3%
Egg protein	0.2 mg	2%
Egg yolk	3.1 mg	26%
Yogurt 1.5%	0.4 mg	3%
Yogurt 3,2%	0.4 mg	3%
1% yogurt	0.4 mg	3%
Kefir 2.5%	0.4 mg	3%
Kefir 3.2%	0.4 mg	3%
Low-fat kefir	0.4 mg	3%
Koumiss (from Mare’s milk)	0.21 mg	2%
The mass of curd is 16.5% fat	0.4 mg	3%
Milk 1,5%	0.4 mg	3%
Milk 2,5%	0.4 mg	3%
Milk 3.2%	0.4 mg	3%
Milk 3,5%	0.4 mg	3%
Goat milk	0.3 mg	3%
Condensed milk with sugar 8,5%	1 mg	8%
Milk powder 25%	3.42 mg	29%
Milk skimmed	3.4 mg	28%
Ice cream sundae	0.3 mg	3%
Yogurt 2.5% of	0.4 mg	3%
Cream 10%	0.3 mg	3%
Cream 20%	0.3 mg	3%
Cream powder 42%	0.83 mg	7%
Sour cream 30%	0.24 mg	2%
Cheese “Gollandskiy” 45%	5 mg	42%
Cheese “Camembert”	2.38 mg	20%
Parmesan Cheese	2.75 mg	23%
Cheese “Roquefort” 50%	3.5 mg	29%
Cheese “Russian” 50%	3.5 mg	29%
Feta Cheese	2.88 mg	24%
Cheese Cheddar 50%	4.5 mg	38%
Cheese Swiss 50%	4.6 mg	38%
Gouda Cheese	3.9 mg	33%
Cheese “Russian”	3 mg	25%
Cheese 11%	0.4 mg	3%
Cheese 18% (bold)	0.4 mg	3%
Cheese 2%	0.36 mg	3%
Cottage cheese 9% (bold)	0.4 mg	3%
Curd	0.3 mg	3%
Egg powder	3.5 mg	29%
Chicken egg	1.1 mg	9%

The zinc content in cereals, cereal products and pulses:

Product name	The content of zinc in 100g	The percentage of daily requirement
Peas (shelled)	2.44 mg	20%
Green peas (fresh)	0.8 mg	7%
Buckwheat (grain)	2.77 mg	23%
Buckwheat (groats)	1.95 mg	16%
Buckwheat (unground)	2.1 mg	18%
Corn grits	0.5 mg	4%
Semolina	0.6 mg	5%
Eyeglasses	2.68 mg	22%
Pearl barley	0.92 mg	8%
Wheat groats	2.8 mg	23%
Groats hulled millet (polished)	1.68 mg	14%
Rice	1.42 mg	12%
Barley groats	1.1 mg	9%
Sweet corn	0.45 mg	4%
Macaroni from a flour of 1 grade	0.71 mg	6%
Pasta from flour V/s	0.71 mg	6%
Buckwheat flour	3.1 mg	26%
Wheat flour of 1 grade	1 mg	8%
Wheat flour 2nd grade	1.85 mg	15%
The flour	0.7 mg	6%
Flour Wallpaper	2 mg	17%
Flour rye	1.23 mg	10%
Rye flour wholemeal	1.95 mg	16%
Flour rye seeded	1.23 mg	10%
Rice flour	0.8 mg	7%
Chickpeas	2.86 mg	24%
Oats (grain)	3.61 mg	30%
Oat bran	3.1 mg	26%
Wheat bran	7.27 mg	61%
Wheat (grain, soft variety)	2.8 mg	23%
Wheat (grain, hard grade)	2.8 mg	23%
Rice (grain)	1.8 mg	15%
Rye (grain)	2 mg	17%
Soybean (grain)	2 mg	17%
Beans (grain)	3.21 mg	27%
Oat flakes “Hercules”	3.1 mg	26%
Lentils (grain)	2.42 mg	20%
Barley (grain)	2.71 mg	23%

The zinc content in nuts and seeds:

Product name	The content of zinc in 100g	The percentage of daily requirement
Peanuts	3.27 mg	27%
Walnut	2.57 mg	21%
Acorns, dried	0.67 mg	6%
Pine nuts	6.45 mg	54%
Almonds	2.12 mg	18%
Sunflower seeds (sunflower seeds)	5 mg	42%
Pistachios	2.8 mg	23%

The zinc content in fruits, vegetables, dried fruits:

Product name	The content of zinc in 100g	The percentage of daily requirement
Apricot	0.082 mg	1%
Avocado	0.64 mg	5%
Basil (green)	0.81 mg	7%
Eggplant	0.29 mg	2%
Banana	0.15 mg	1%
Ginger (root)	0.34 mg	3%
Figs dried	0.55 mg	5%
Cabbage	0.4 mg	3%
Broccoli	0.41 mg	3%
Cabbage	0.23 mg	2%
Savoy cabbages	0.29 mg	2%
Cauliflower	0.28 mg	2%
Potatoes	0.36 mg	3%
Cilantro (green)	0.5 mg	4%
Cress (greens)	0.23 mg	2%
Dandelion leaves (greens)	0.41 mg	3%
Green onions (the pen)	0.45 mg	4%
Onion	0.85 mg	7%
Cucumber	0.22 mg	2%
Fern	0.83 mg	7%
Sweet pepper (Bulgarian)	0.3 mg	3%
Parsley (green)	1.07 mg	9%
Tomato (tomato)	0.2 mg	2%
Radishes	0.2 mg	2%
Lettuce (greens)	0.27 mg	2%
Beets	0.43 mg	4%
Celery (root)	0.33 mg	3%
Pumpkin	0.24 mg	2%
Dill (greens)	0.91 mg	8%
Prunes	0.44 mg	4%
Garlic	1.16 mg	10%
Spinach (greens)	0.53 mg	4%