EXPLORE A NUTRIENT

Zinc, Zn

Discover how amounts vary across foods, on a shared basis for comparison.

The element Zn is reported in mg; its amount does not identify a particular compound. [1] [2]

Zn — element symbol — element graphic — **Zn — element symbol**
An identity reference, not the appearance of the food.
Description, source and attribution
Element Zn, atomic number 30. The graphic does not assign an oxidation state or compound to the food measurement.
Original Bitameans element graphic; symbol and atomic number from PubChem. Source · Reuse terms
Source check: 2026-09-13 · No scientific editorial review.

A COMMON BASIS

Foods, per 100 g

100 g

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101 foods with data 5 not reported, excluded from ranking

Pumpkin seeds
Dried pumpkin/squash seed kernels, without shells.
7.81 mg
Sesame seeds
Whole dried sesame seeds.
7.75 mg
Beef ground 90% lean
Ground beef, 90% lean / 10% fat, cooked as a pan-broiled patty.
6.33 mg
Sunflower seeds
Raw sunflower seed kernels.
5.578 mg
Chia seeds
Chia seeds, dry, raw.
5.556 mg
Goat meat
Goat meat, roasted, as classified by USDA under game meat.
5.27 mg
Cashews
Raw cashew kernels, as described by USDA.
5.071 mg
Lamb leg
Roasted lamb whole leg, shank and sirloin, separable lean only, choice, trimmed to 1/4 inch fat.
4.94 mg
Cumin seed
Cumin seed spice.
4.8 mg
Ground turmeric
Ground turmeric spice.
4.5 mg
Flaxseed
Flaxseed; source does not specify grinding.
4.34 mg
Pecans
Pecan halves, raw.
3.93 mg

All results are sorted before pagination. Bars compare amounts within this search; they do not indicate health benefits. Not reported does not mean zero.

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UNDERSTAND THE DATA

The nutrient, in context

How to read this ranking

This page compares Zinc, Zn (Zinc, Zn), in mg per 100 g of food.

Chemical forms and measurement methods remain separate. “Not reported” means a value is unavailable, not that the food contains zero. A food’s rank does not determine your individual needs or diagnose a deficiency.

Intake guidance

There is no validated NIH ODS fact sheet for this identity in Bitameans’ published version. We do not assign another nutrient’s recommendations to this form. An absent fact sheet does not mean that no upper intake limit exists.

Browse the NIH ODS fact-sheet directory

Identity and structure sources

PubChem Periodic Table of Elements · Accessed 2026-09-13
USDA FoodData Central: Foundation Foods Documentation · Accessed 2026-09-13

Photograph credits