 | Zinc is an important mineral where it helps support immune function; plays a role in detoxification; keeps skin, hair and nails healthy; metabolism; supports digestion; wound healing and tissue repair; and growth. Dietary zinc deficiency has been associated with impaired growth and development in children, complications in pregnancy, and immune dysfunction with increased susceptibility to infections both bacterial and viral. Check my handy food list... |
This list shows you how much zinc is found that a particular amount of food. You can see that vegetarian and vegan diets can be too low in zinc. Aim for about 15-20mg zinc per day from foods.
- Almonds, ground / meal: 2 tbsp - 0.6mg
- Almonds, whole: 20g - 0.6mg
- Baked beans: 1 cup - 1.5mg
- Beef rump (raw weight): 150g - 9.8mg
- Beef mince (raw weight): 150g - 8.4mg
- Buckwheat flour: 150g (1 cup) - 0.1mg
- Buckwheat pasta, cooked: 145g (1 cup) - 0.8mg
- Calamari rings, grilled, not crumbed: 8 rings - 2.5mg
- Chicken thigh (raw weight): 150g - 1.8mg
- Chicken breast (raw weight): 150g - 1.0mg
- Chickpeas (cooked weight): 170g (1 cup) - 1.5mg
- Cocoa, hot, made up with soy milk: 200ml - 1.1mg
- Eggs: 1 x 60g - 0.6mg
- Falafel: 2 (86g) 0.9mg
- Feta cheese: 30g - 0.5mg
- Fish , snapper (raw weight): 150g - 1.0mg
- Fish, salmon, canned, drained: 100g - 1.0mg
- Hummus: 2 tbsp - 0.1mg
- Lamb shank: 1 shank - 5.8mg
- Lentils, brown, cooked: 1 cup - 1.6mg
- Lentils, red, cooked: 1 cup - 1.8mg
- Millet, puffed: 1 cup - 0.5mg
- Mountain bread: 1 slice - 0.1mg
- Muesli, natural: 1/3 cup - 0.9mg
- Mussels, steamed: 8 large (160g) - 4.9mg
- Oysters, raw: 6 fresh (90g) - 58mg
- Pasta, regular, uncooked weight: 50g - 0.3mg
- Pepitas (pumpkin seed kernels): 2 tbsp - 1.7mg
- Pork, leg chop, fat trimmed (raw weight): 140g (1 chop) - 3mg
- Prawns, king: 6 - 1.7mg
- Sunflower seeds: 2 tbsp - 0.5mg
- Tofu, firm, uncooked: 100g - 1.7mg
- Wholemeal sourdough bread: 1 slice (23g) - 0.3mg
- Yoghurt, reduced fat, natural: 200g carton - 1.2mg
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