MineralsmgKey Nutrient

Foods Rich in Zinc

Trace mineral involved in immune function, wound healing, protein synthesis, and taste/smell perception. Found in meat, legumes, nuts, and seeds.

IFCT · INDB · USDA · CoFID · Ciqual · AFCD

✓ Key Benefits

Supports immune defense
Accelerates wound healing
Required for growth and development
Maintains taste and smell

Deficiency Signs

Frequent infections
Slow wound healing
Loss of taste/smell
Growth retardation in children

Higher needs:Vegetarians (phytates reduce absorption) · Pregnant women · Elderly

Daily Requirement (RDA)

mg/day

Adult Male

mg/day

Adult Female

7.6

mg/day

Child (4–9 yrs)

Source: ICMR 2020

Top 30 Foods Rich in Zinc

Ranked by mg per 100g edible portion. Filter by food origin or dietary preference.

#	Food	mg/100g	% DV	DB
1	Mollusks, oyster, eastern, canned	91	910%	USDA
2	Mollusks, oyster, eastern, cooked, breaded and fried	87	871%	USDA
3	Mollusks, oyster, eastern, wild, cooked, moist heat	79	786%	USDA
4	Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes	64	643%	USDA
5	Mollusks, oyster, eastern, wild, cooked, dry heat	61	610%	USDA
6	Raw oysters	59	592%	CoFID
7	Mollusks, oyster, eastern, farmed, cooked, dry heat	45	452%	USDA
8	Raw european oyster	45	450%	Ciqual
9	Mollusks, oyster, eastern, wild, raw	39	393%	USDA
10	Mollusks, oyster, eastern, farmed, raw	38	379%	USDA
11	Mollusks, oyster, Pacific, cooked, moist heat	33	332%	USDA
12	Incaparina, dry mix (corn and soy flours), unprepared	23	230%	USDA
13	Raw oyster	23	225%	Ciqual
14	Raw pacific oyster	22	218%	Ciqual
15	Oyster, Sydney rock, aquacultured, raw	20	203%	AFCD
16	Beverages, nutritional shake mix, high protein, powder	19	188%	USDA
17	Oyster, Pacific, aquacultured, raw	18	180%	AFCD
18	Cereals ready-to-eat, QUAKER, Cap'n Crunch's OOPS! All Berries Cereal	18	180%	USDA
19	Yeast, dry powder	18	180%	AFCD
20	Cereals ready-to-eat, MALT-O-MEAL, OAT BLENDERS with honey & almonds	18	179%	USDA
21	Babyfood, finger snacks, GERBER, GRADUATES, PUFFS, apple and cinnamon	18	175%	USDA
22	Oyster, aquacultured, raw	17	174%	AFCD
23	Beverages, UNILEVER, SLIMFAST Shake Mix, powder, 3-2-1 Plan	17	173%	USDA
24	Beverages, UNILEVER, SLIMFAST Shake Mix, high protein, whey powder, 3-2-1 Plan	17	173%	USDA
25	Cereals ready-to-eat, RALSTON Corn Biscuits	17	171%	USDA
26	Cereals ready-to-eat, wheat germ, toasted, plain	17	167%	USDA
27	Mollusks, oyster, Pacific, raw	17	166%	USDA
28	Cereals ready-to-eat, QUAKER, Christmas Crunch	16	164%	USDA
29	Cereals ready-to-eat, QUAKER, CAP'N CRUNCH	16	162%	USDA
30	Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Wheat Germ, Regular क्रेचमर गेहूँ के जर्म	16	160%	USDA

IFCT 2017 · INDB · USDA FoodData Central · per 100g edible portion% DV based on ICMR 2020 RDA

Frequently Asked Questions

How much Zinc do I need daily?▼

The recommended daily allowance (RDA) for Zinc is 12mg/day for adult men and 10mg/day for adult women, based on ICMR 2020 guidelines for India.

What does Zinc do for the body?▼

Supports immune defense. Accelerates wound healing. Required for growth and development. Maintains taste and smell.

What happens if I don't get enough Zinc?▼

Zinc deficiency can lead to: Frequent infections, Slow wound healing, Loss of taste/smell, Growth retardation in children. Adequate intake through diet or supplementation is recommended.