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 2017 (India) + INDB + USDA FoodData Central

✓ 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	Oyster mollusks	91	910%	USDA
2	Oyster mollusks	87	871%	USDA
3	Oyster mollusks	79	786%	USDA
4	Ralston enriched wheat bran flakes cereals ready-to-eat	64	643%	USDA
5	Oyster mollusks	61	610%	USDA
6	Oyster mollusks	45	452%	USDA
7	Oyster mollusks	39	393%	USDA
8	Oyster mollusks	38	379%	USDA
9	Oyster mollusks	33	332%	USDA
10	Dry mix (corn and soy flours) incaparina	23	230%	USDA
11	Nutritional shake mix beverages	19	188%	USDA
12	Quaker cereals ready-to-eat	18	180%	USDA
13	Malt-o-meal cereals ready-to-eat	18	179%	USDA
14	Finger snacks babyfood	18	175%	USDA
15	Unilever beverages	17	173%	USDA
16	Unilever beverages	17	173%	USDA
17	Ralston corn biscuits cereals ready-to-eat	17	171%	USDA
18	Wheat germ cereals ready-to-eat	17	167%	USDA
19	Oyster mollusks	17	166%	USDA
20	Quaker cereals ready-to-eat	16	164%	USDA
21	Quaker cereals ready-to-eat	16	162%	USDA
22	Sun country cereals ready-to-eat क्रेचमर गेहूँ के जर्म	16	160%	USDA
23	Quaker cereals ready-to-eat	16	156%	USDA
24	Instant breakfast powder beverage	15	154%	USDA
25	Quaker cereals ready-to-eat	15	154%	USDA
26	Quaker cereals ready-to-eat	15	153%	USDA
27	Quaker cereals ready-to-eat	15	153%	USDA
28	Quaker cereals ready-to-eat	15	153%	USDA
29	Chunky peanut butter	15	151%	USDA
30	Malt-o-meal cereals ready-to-eat	15	147%	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.