EXPLORE A NUTRIENT
Zinc, Zn
Discover how amounts vary across foods, on a shared basis for comparison.
Understand this nutrient ↓What is it?
The element Zn is reported in mg; its amount does not identify a particular compound. [1] [2]
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:
A COMMON BASIS
Foods, per 100 g
201 foods with data 5 not reported, excluded from ranking
- Channel catfish
Fish, catfish, channel, farmed, cooked, dry heat, exactly as identified by USDA.
0.58 mg - Atlantic cod
Atlantic cod, cooked with dry heat.
0.58 mg - Bulgur
Cooked bulgur; added salt/fat not specified in the source description.
0.57 mg - Chestnuts
Nuts, chestnuts, european, roasted, exactly as identified by USDA.
0.57 mg - Ricotta cheese
Whole-milk ricotta cheese.
0.56 mg - Rainbow trout
Farmed rainbow trout, cooked with dry heat.
0.54 mg - Blackberries
Blackberries, raw, exactly as identified by USDA.
0.53 mg - Spinach
Raw spinach.
0.53 mg - Enriched pasta
Pasta, cooked, enriched, without added salt, exactly as identified by USDA.
0.51 mg - Cream cheese
Cheese, cream, exactly as identified by USDA.
0.5 mg - Arugula
Arugula, raw, exactly as identified by USDA.
0.47 mg - Bamboo shoots
Bamboo shoots, cooked, boiled, drained, without salt, exactly as identified by USDA.
0.47 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.
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.
This NIH fact sheet concerns this nutrient. Its recommended amounts describe daily intake for the stated population, not a 100 g food portion. Keep food and supplement exposure separate as the source specifies.
NIH · OFFICE OF DIETARY SUPPLEMENTS
Zinc: Fact Sheet for Consumers
Original text published by NIH, including intake tables by age and sex, cautions, and the population context the source states. Bitameans has not performed an independent medical review or adapted these recommendations to your personal circumstances.
What is zinc and what does it do?
Zinc is a nutrient that people need to stay healthy. Zinc is found in cells throughout the body. It helps your immune system fight off invading bacteria and viruses. Your body also uses zinc to make DNA (the genetic material in cells) and proteins. During pregnancy, infancy, childhood, and adolescence the body needs zinc to grow and develop properly. Zinc also helps wounds heal and is important for the proper sense of taste.
How much zinc do I need?
The amount of zinc you need each day depends on your age. Average daily recommended amounts for different ages are listed below in milligrams (mg).
| Life Stage | Recommended Amount |
|---|
Identity and structure sources
- PubChem Periodic Table of Elements · Accessed 2026-09-13
- USDA FoodData Central: Foundation Foods Documentation · Accessed 2026-09-13