Nutrition Atlas⌘ K

nutrient

Zinc

An essential trace element used by many enzymes and regulatory proteins, including those involved in immune and cell function.

Zinc intake and absorption vary with the amount of phytate in the diet and with physiological context. EFSA therefore reports sex- and phytate-dependent reference values.

What it does

Zinc supports catalytic, structural and regulatory roles in enzymes and transcription factors. It contributes to immune function, DNA and protein synthesis, wound healing and cell division.

Where it comes from

Phytate can reduce zinc absorption, so EFSA reports sex- and phytate-dependent reference categories. Meat, seafood, dairy, legumes and grains contribute zinc.

Food sources

Per 100 g
Food amounts and reference percentages, both per 100 g
FoodPer 100 gDaily reference
Pumpkin seeds6.34 mg38.9–102.26%
Chia seeds, dry5.56 mg34.11–89.68%
Ground flaxseed4.74 mg29.08–76.45%
Ground beef, 90% lean and 10% fat4.19 mg25.71–67.58%
Beef ribeye, raw4.06 mg24.91–65.48%
Show 46 more foods
Food amounts and reference percentages, both per 100 g
FoodPer 100 gDaily reference
Lentils3.86 mg23.68–62.26%
Roasted beef tenderloin3.7 mg22.7–59.68%
Almonds2.86 mg17.55–46.13%
Almonds, dry-roasted and salted2.8 mg17.18–45.16%
Peanuts, raw2.78 mg17.06–44.84%
English walnuts, raw2.76 mg16.93–44.52%
Rolled oats2.74 mg16.81–44.19%
Braised chicken drumstick2.54 mg15.58–40.97%
Anchovies, canned in olive oil, drained2.54 mg15.58–40.97%
Brown rice, long-grain, raw1.85 mg11.35–29.84%
Hummus, commercial1.38 mg8.47–22.26%
White rice, long-grain, raw1.35 mg8.28–21.77%
Atlantic sardines, canned in oil (SR Legacy 2018)1.31 mg8.04–21.13%
Lentils, cooked and salted (SR Legacy 2018)1.27 mg7.79–20.48%
Whole egg, raw, frozen and pasteurized1.2 mg7.36–19.35%
Rainbow trout, wild, raw (SR Legacy 2018)1.08 mg6.63–17.42%
Braised chicken breast0.96 mg5.89–15.48%
Chickpeas, canned and rinsed0.72 mg4.44–11.68%
Light tuna, canned in water, drained0.66 mg4.05–10.65%
Chicken breast, raw0.65 mg4.01–10.55%
Cottage cheese, 2% fat0.61 mg3.74–9.84%
Greek yogurt, plain nonfat0.53 mg3.25–8.55%
Spinach, raw (SR Legacy 2018)0.53 mg3.25–8.55%
Hass avocado, raw0.46 mg2.82–7.42%
Spinach0.45 mg2.74–7.21%
Low-fat milk, 1% and fortified0.43 mg2.64–6.94%
Atlantic salmon, farmed, cooked (SR Legacy 2018)0.43 mg2.64–6.94%
Plain whole-milk yogurt0.43 mg2.63–6.9%
Salmon0.43 mg2.61–6.85%
Russet potato, raw0.38 mg2.32–6.1%
Atlantic salmon, farmed, raw (SR Legacy 2018)0.36 mg2.21–5.81%
Atlantic salmon, farmed, raw0.34 mg2.08–5.47%
Orange sweet potato, peeled and raw0.34 mg2.07–5.44%
Soy milk, unsweetened and shelf-stable0.31 mg1.91–5.03%
Carrots, frozen and unprepared0.28 mg1.72–4.52%
Orange bell pepper, raw0.24 mg1.48–3.9%
Mature carrots, raw0.24 mg1.45–3.81%
Grape tomatoes, raw0.2 mg1.23–3.23%
Banana, ripe, raw0.16 mg0.98–2.58%
Pie pumpkin, raw0.14 mg0.85–2.24%
Canned diced tomatoes0.12 mg0.74–1.94%
Strawberries, raw0.11 mg0.7–1.84%
Navel orange, raw0.11 mg0.67–1.77%
Oat milk, unsweetened and refrigerated0.09 mg0.56–1.47%
Blueberries, raw0.09 mg0.52–1.37%
Red Delicious apple, raw0.02 mg0.12–0.32%

Compared with EFSA’s adult reference of 6.2–16.3 mg/day. The percentage range reflects different adult reference groups.

About these amounts

These values describe the named food and preparation. A 100 g comparison is not a suggested serving. Small amounts are rounded for display; an unreported amount is not zero.

Healthy European adults; range across sex and phytate-intake categories. Population reference intake: 6.2–16.3 mg/day. These are population references, not individual targets.

Portions recorded by the source

  • Roasted beef tenderloin: 1 roast (462 g) — 17.09 mg, 104.87–275.71% of the daily reference.
  • Almonds, dry-roasted and salted: 1 cup (135 g) — 3.78 mg, 23.19–60.97% of the daily reference.
  • Braised chicken drumstick: 1 drumstick (104 g) — 2.64 mg, 16.21–42.61% of the daily reference.
  • Hummus, commercial: 2 tablespoon (33.9 g) — 0.47 mg, 2.87–7.55% of the daily reference.
  • Braised chicken breast: 1 piece (174 g) — 1.67 mg, 10.25–26.94% of the daily reference.
  • Light tuna, canned in water, drained: 1 can (142 g) — 0.94 mg, 5.75–15.12% of the daily reference.
  • Cottage cheese, 2% fat: 1 cup (220 g) — 1.34 mg, 8.23–21.65% of the daily reference.
  • Greek yogurt, plain nonfat: 1 container (156 g) — 0.83 mg, 5.07–13.34% of the daily reference.
  • Low-fat milk, 1% and fortified: 1 cup (246 g) — 1.06 mg, 6.49–17.06% of the daily reference.
  • Canned diced tomatoes: 1 cup (245 g) — 0.29 mg, 1.8–4.74% of the daily reference.

The source records and EFSA guidance are linked in References below.

Roles and processes

  • Immune function
    Zinc supports normal function of Immune function

    Zinc-dependent proteins contribute to normal immune-cell and barrier function.

Worth knowing

  • The rest of the meal matters. Phytate in grains, legumes and seeds can reduce zinc absorption. EFSA uses different zinc references for different phytate intakes, which is why the adult reference spans a range.

A closer look

Supplement safety

High zinc intakes can interfere with copper absorption and interact with medicines. Keep product dose, food intake and clinical advice separate.

References

Source-checked local draft.
Human editorial review pending.

  1. NIH Office of Dietary SupplementsZinc: Fact Sheet for Health ProfessionalsChecked 2026-09-05
  2. European Food Safety AuthorityDietary Reference Values for nutrients: Summary reportChecked 2026-09-05
  3. U.S. Department of Agriculture, Agricultural Research ServiceFoodData Central Foundation Foods, April 2026 JSON releaseChecked 2026-09-05
  4. U.S. Department of Agriculture, Agricultural Research ServiceFoodData Central SR Legacy, April 2018 JSON releaseChecked 2026-09-05
  5. European Food Safety AuthorityScientific Opinion on Dietary Reference Values for magnesiumChecked 2026-09-04
  6. NIH Office of Dietary SupplementsMagnesium: Fact Sheet for Health ProfessionalsChecked 2026-09-04
  7. USDA Agricultural Research ServiceFoodData CentralChecked 2026-09-04
  8. NIH Office of Dietary SupplementsIron: Fact Sheet for Health ProfessionalsChecked 2026-09-05
  9. NIH Office of Dietary SupplementsVitamin D: Fact Sheet for Health ProfessionalsChecked 2026-09-05

Take it into the kitchen

Explore this nutrient in simple meals. Recipe pages show estimated amounts and missing data.

Banana & peanut oats · 8 min →

Berry yogurt oats · 5 min →

Apple & walnut porridge · 10 min →

All 40 easy meals →