Involved in 300+ enzymatic reactions including energy production, muscle/nerve function, and blood sugar control. Many Indians are sub-clinically deficient.
Source: ICMR 2020
Ranked by mg per 100g edible portion. Filter by food origin or dietary preference.
| # | Food | mg/100g | % DV | DB |
|---|---|---|---|---|
| 1 | 781 | 252% | USDA | |
| 2 | 770 | 248% | USDA | |
| 3 | 760 | 245% | USDA | |
| 4 | 721 | 233% | USDA | |
| 5 | कपास के बीज का आटा, कम वसा (ग्लैंडलेस) | 716 | 231% | USDA |
| 6 | 711 | 229% | USDA | |
| 7 | 700 | 226% | USDA | |
| 8 | 694 | 224% | USDA | |
| 9 | 692 | 223% | USDA | |
| 10 | 640 | 206% | USDA | |
| 11 | 611 | 197% | USDA | |
| 12 | 606 | 195% | USDA | |
| 13 | 602 | 194% | USDA | |
| 14 | 592 | 191% | USDA | |
| 15 | 550 | 177% | USDA | |
| 16 | 550 | 177% | USDA | |
| 17 | तरबूज के बीज के बीज (सूखे) | 515 | 166% | USDA |
| 18 | 500 | 161% | USDA | |
| 19 | 499 | 161% | USDA | |
| 20 | 476 | 154% | USDA | |
| 21 | 476 | 154% | USDA | |
| 22 | 473 | 153% | USDA | |
| 23 | 451 | 145% | USDA | |
| 24 | Jira | 442 | 143% | IFCT |
| 25 | 440 | 142% | USDA | |
| 26 | 440 | 142% | USDA | |
| 27 | 429 | 138% | USDA | |
| 28 | 428 | 138% | USDA | |
| 29 | Surya mukhi | 413 | 133% | IFCT |
| 30 | 410 | 132% | USDA |
