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Nutrients > Minerals > Zinc (Zn)

Zinc (Zn)

Zinc (Zn) is part of many enzymes and it's needed for making protein and genetic material. It has a function in many processes like: taste perception, wound healing, fetal development, and immune system health.

Food high in Zinc (Zn)

This list shows food that are top sources of Zinc (Zn) and the quantity of Zinc (Zn) in 100g of food

Zinc (Zn)

RDA

Hemp seeds

Nuts and Seeds

9.9 mg

90%

Cashew nuts

Nuts and Seeds

5.78 mg

53%

Red lobster

Seafood

5.67 mg

52%

Sunflower Seeds

Nuts and Seeds

5 mg

45%

Cumin seeds

Spices and Herbs

4.8 mg

44%

Lamb (Mutton)

Meat

4.63 mg

42%

Turmeric

Spices and Herbs

4.5 mg

41%

Beef meat

Meat

4.48 mg

41%

Turkey

Meat

3.77 mg

34%

Fennel Seeds

Spices and Herbs

3.7 mg

34%

Oatmeal

Cereals

3.64 mg

33%

Almonds

Nuts and Seeds

3.12 mg

28%

Quinoa

Cereals

3.1 mg

28%

Chickpea flour

Legumes

2.81 mg

26%

Peanut butter

Legumes

2.67 mg

24%

Chicken Egg (yolk)

Eggs

2.3 mg

21%

Moringa powder

Superfood

2.25 mg

20%

Morel Mushrooms

Vegetables

2.03 mg

18%

Cinnamon

Spices and Herbs

1.83 mg

17%

Pork meat

Meat

1.74 mg

16%