Nutrient table · IFCT 2017 · ICMR-NIN 2020

Zinc content of Indian foods

Per 100 g, dried oyster mushroom tops IFCT 2017 for zinc at 8.67 mg, with sesame seeds close behind at 8.59 mg, oysters at 7.35 mg and sunflower seeds at 7.07 mg. Cashew gives 5.34 mg, mutton 4.19 mg and soya bean 4.01 mg. The ICMR-NIN 2020 zinc requirement is 17 mg a day for men and 13 mg for women.

01The nutrient

What zinc does, and where Indian diets stand

Zinc works quietly inside hundreds of enzymes. It is needed for growth, wound healing, the senses of taste and smell, normal immune function and the making of new cells. That is why young children, pregnant women and teenagers in a growth spurt are the groups most sensitive to a shortfall.

Low zinc intake is common in India, largely because cereal and pulse based diets carry phytate, which binds zinc in the gut. Meals low in meat, seafood and dairy bring less zinc, and less of it in an easily absorbed form. A mild shortfall rarely shows obvious signs, but over time it can slow a child's growth.

This table ranks 243 foods in IFCT 2017 by zinc per 100 g. Oilseeds and nuts dominate, joined by shellfish, mutton and lamb, and pulses such as soya, chana and masoor. Oyster mushroom tops the list in its dried form, which concentrates its zinc well beyond what fresh mushrooms carry.

02The full table

All 243 foods ranked by zinc

Per 100 g of the edible portion, highest first. The last two columns show the share of an adult's daily need that 100 g covers.

Indian foods ranked by zinc per 100 g
Rank	Food	Group	Per 100 g	Man's daily need	Woman's daily need
1	Oyster mushroom (dried)	Vegetables and mushrooms	8.67 mg	51%	67%
2	Sesame seeds (til)	Nuts and oilseeds	8.59 mg	51%	66%
3	Oyster	Fish and seafood	7.35 mg	43%	57%
4	Sunflower seeds	Nuts and oilseeds	7.07 mg	42%	54%
5	Poppy seeds	Spices, herbs and condiments	6.38 mg	38%	49%
6	Ajwain (carom seeds)	Spices, herbs and condiments	5.67 mg	33%	44%
7	Cashew nut	Nuts and oilseeds	5.34 mg	31%	41%
8	Niger seeds	Nuts and oilseeds	4.98 mg	29%	38%
9	Flaxseeds (alsi)	Nuts and oilseeds	4.86 mg	29%	37%
10	Garden cress seeds (halim)	Nuts and oilseeds	4.83 mg	28%	37%
11	Cumin seeds	Spices, herbs and condiments	4.29 mg	25%	33%
12	Goat meat (mutton)	Meat, poultry and eggs	4.19 mg	25%	32%
13	Pine nuts (chilgoza)	Nuts and oilseeds	4.18 mg	25%	32%
14	Octopus	Fish and seafood	4.07 mg	24%	31%
15	Mustard seeds	Nuts and oilseeds	4.03 mg	24%	31%
16	Soya bean	Pulses and legumes	4.01 mg	24%	31%
17	Coriander seeds	Spices, herbs and condiments	3.91 mg	23%	30%
18	Safflower seeds	Nuts and oilseeds	3.9 mg	23%	30%
19	Fenugreek seeds (methi dana)	Spices, herbs and condiments	3.8 mg	22%	29%
20	Cardamom	Spices, herbs and condiments	3.71 mg	22%	29%
21	Sheep meat (lamb)	Meat, poultry and eggs	3.69 mg	22%	28%
22	Bengal gram (chana)	Pulses and legumes	3.65 mg	21%	28%
23	Masoor dal (red lentil)	Pulses and legumes	3.61 mg	21%	28%
24	Whole masoor (lentil)	Pulses and legumes	3.6 mg	21%	28%
25	Almond	Nuts and oilseeds	3.5 mg	21%	27%
26	Cowpea (lobia)	Pulses and legumes	3.41 mg	20%	26%
27	Turkey	Meat, poultry and eggs	3.35 mg	20%	26%
28	Quinoa	Cereals and millets	3.31 mg	19%	25%
29	Mud crab	Fish and seafood	3.3 mg	19%	25%
30	Peanuts (groundnut)	Nuts and oilseeds	3.18 mg	19%	24%
31	Dried peas	Pulses and legumes	3.1 mg	18%	24%
32	Black gram (urad)	Pulses and legumes	3 mg	18%	23%
33	Walnut	Nuts and oilseeds	2.94 mg	17%	23%
34	Duck	Meat, poultry and eggs	2.92 mg	17%	22%
35	Emu	Meat, poultry and eggs	2.91 mg	17%	22%
36	Wheat (whole, suji and dalia)	Cereals and millets	2.85 mg	17%	22%
37	Wheat flour (atta and maida)	Cereals and millets	2.85 mg	17%	22%
38	Bajra (pearl millet)	Cereals and millets	2.76 mg	16%	21%
39	Paneer	Milk and dairy	2.74 mg	16%	21%
40	Country chicken (desi)	Meat, poultry and eggs	2.71 mg	16%	21%
41	Horse gram (kulthi)	Pulses and legumes	2.71 mg	16%	21%
42	Rajma (red kidney beans)	Pulses and legumes	2.69 mg	16%	21%
43	Amaranth seed (rajgira)	Cereals and millets	2.66 mg	16%	20%
44	Chicken liver and gizzard	Meat, poultry and eggs	2.65 mg	16%	20%
45	Turmeric powder	Spices, herbs and condiments	2.64 mg	16%	20%
46	Red gram (toor or arhar)	Pulses and legumes	2.63 mg	15%	20%
47	Ragi (finger millet)	Cereals and millets	2.53 mg	15%	19%
48	Green gram (moong)	Pulses and legumes	2.49 mg	15%	19%
49	Pigeon	Meat, poultry and eggs	2.48 mg	15%	19%
50	Milk fish	Fish and seafood	2.43 mg	14%	19%
51	Field bean (dry)	Pulses and legumes	2.42 mg	14%	19%
52	Pistachio	Nuts and oilseeds	2.42 mg	14%	19%
53	Khoa (mawa)	Milk and dairy	2.34 mg	14%	18%
54	Rabbit	Meat, poultry and eggs	2.34 mg	14%	18%
55	Rice bean	Pulses and legumes	2.29 mg	13%	18%
56	Maize (corn)	Cereals and millets	2.27 mg	13%	17%
57	Freshwater Eel	Fish and seafood	2.23 mg	13%	17%
58	Pork	Meat, poultry and eggs	2.08 mg	12%	16%
59	Jowar (sorghum)	Cereals and millets	1.96 mg	12%	15%
60	Moth bean (matki)	Pulses and legumes	1.92 mg	11%	15%
61	Samai (little millet)	Cereals and millets	1.82 mg	11%	14%
62	Varagu millet	Cereals and millets	1.65 mg	10%	13%
63	Clam	Fish and seafood	1.64 mg	10%	13%
64	Amaranth spinosus	Green leafy vegetables	1.57 mg	9%	12%
65	Garden cress leaves	Green leafy vegetables	1.52 mg	9%	12%
66	Pippali (long pepper)	Spices, herbs and condiments	1.52 mg	9%	12%
67	Barley	Cereals and millets	1.5 mg	9%	12%
68	Poha (rice flakes)	Cereals and millets	1.49 mg	9%	11%
69	Guinea fowl	Meat, poultry and eggs	1.48 mg	9%	11%
70	Nutmeg	Spices, herbs and condiments	1.45 mg	9%	11%
71	Puffed rice (murmura)	Cereals and millets	1.45 mg	9%	11%
72	Prawns	Fish and seafood	1.44 mg	8%	11%
73	Coconut	Nuts and oilseeds	1.41 mg	8%	11%
74	Parsley	Green leafy vegetables	1.29 mg	8%	10%
75	Black pepper	Spices, herbs and condiments	1.24 mg	7%	10%
76	Squid	Fish and seafood	1.24 mg	7%	10%
77	Egg	Meat, poultry and eggs	1.23 mg	7%	9%
78	Rice	Cereals and millets	1.21 mg	7%	9%
79	Shiitake mushroom	Vegetables and mushrooms	1.21 mg	7%	9%
80	Curry leaves	Spices, herbs and condiments	1.18 mg	7%	9%
81	Lobster	Fish and seafood	1.16 mg	7%	9%
82	Mace	Spices, herbs and condiments	1.16 mg	7%	9%
83	Baby corn	Vegetables and mushrooms	1.13 mg	7%	9%
84	Cloves	Spices, herbs and condiments	1.13 mg	7%	9%
85	Quail	Meat, poultry and eggs	1.13 mg	7%	9%
86	Tender red gram (fresh toor)	Vegetables and mushrooms	1.1 mg	6%	8%
87	Tiger prawns	Fish and seafood	1.1 mg	6%	8%
88	Green peas (fresh)	Vegetables and mushrooms	1.09 mg	6%	8%
89	Ponnaganni	Green leafy vegetables	0.99 mg	6%	8%
90	Spring onion	Vegetables and mushrooms	0.99 mg	6%	8%
91	Asafoetida (hing)	Spices, herbs and condiments	0.98 mg	6%	8%
92	Bathua leaves	Green leafy vegetables	0.98 mg	6%	8%
93	Moon fish	Fish and seafood	0.93 mg	5%	7%
94	Tamarind leaves	Green leafy vegetables	0.93 mg	5%	7%
95	Pumpkin leaves	Green leafy vegetables	0.9 mg	5%	7%
96	Garlic	Spices, herbs and condiments	0.89 mg	5%	7%
97	Sardine	Fish and seafood	0.89 mg	5%	7%
98	Tilapia	Fish and seafood	0.88 mg	5%	7%
99	Amaranth leaves (chaulai)	Green leafy vegetables	0.86 mg	5%	7%
100	Colocasia leaves (arbi patta)	Green leafy vegetables	0.82 mg	5%	6%
101	Kalava	Fish and seafood	0.82 mg	5%	6%
102	Rohu	Fish and seafood	0.8 mg	5%	6%
103	Chicken (broiler)	Meat, poultry and eggs	0.78 mg	5%	6%
104	Crab	Fish and seafood	0.76 mg	4%	6%
105	Avocado	Fruits	0.75 mg	4%	6%
106	Mint leaves	Spices, herbs and condiments	0.75 mg	4%	6%
107	Seer fish (vanjaram)	Fish and seafood	0.74 mg	4%	6%
108	Drumstick leaves (moringa)	Green leafy vegetables	0.72 mg	4%	6%
109	Catfish	Fish and seafood	0.71 mg	4%	5%
110	Dates	Fruits	0.7 mg	4%	5%
111	Pangas	Fish and seafood	0.69 mg	4%	5%
112	Tuna	Fish and seafood	0.69 mg	4%	5%
113	Catla	Fish and seafood	0.68 mg	4%	5%
114	Coriander leaves	Spices, herbs and condiments	0.68 mg	4%	5%
115	Mustard leaves (sarson)	Green leafy vegetables	0.68 mg	4%	5%
116	Mackerel	Fish and seafood	0.67 mg	4%	5%
117	Water Chestnut	Roots and tubers	0.67 mg	4%	5%
118	Anchovy	Fish and seafood	0.65 mg	4%	5%
119	Gongura (gogu) leaves	Green leafy vegetables	0.65 mg	4%	5%
120	Field beans (fresh pods)	Vegetables and mushrooms	0.64 mg	4%	5%
121	Hilsa (ilish)	Fish and seafood	0.64 mg	4%	5%
122	Broad beans	Vegetables and mushrooms	0.61 mg	4%	5%
123	Cluster beans (gawar)	Vegetables and mushrooms	0.61 mg	4%	5%
124	Silan	Fish and seafood	0.58 mg	3%	4%
125	Tamarind	Fruits	0.58 mg	3%	4%
126	Brussels sprouts	Green leafy vegetables	0.57 mg	3%	4%
127	Scarlet runner bean	Vegetables and mushrooms	0.57 mg	3%	4%
128	Silver carp	Fish and seafood	0.57 mg	3%	4%
129	Manila tamarind (jungle jalebi)	Fruits	0.56 mg	3%	4%
130	Chicken mushroom	Vegetables and mushrooms	0.55 mg	3%	4%
131	Colocasia stem	Vegetables and mushrooms	0.54 mg	3%	4%
132	Fenugreek leaves (methi)	Green leafy vegetables	0.54 mg	3%	4%
133	Agathi leaves	Green leafy vegetables	0.53 mg	3%	4%
134	Rambutan	Fruits	0.53 mg	3%	4%
135	Lettuce	Green leafy vegetables	0.51 mg	3%	4%
136	Salmon	Fish and seafood	0.51 mg	3%	4%
137	French beans	Vegetables and mushrooms	0.5 mg	3%	4%
138	Pomfret	Fish and seafood	0.5 mg	3%	4%
139	Radish leaves	Green leafy vegetables	0.49 mg	3%	4%
140	Phalsa	Fruits	0.48 mg	3%	4%
141	Betel leaves	Green leafy vegetables	0.47 mg	3%	4%
142	Mango ginger (amba haldi)	Spices, herbs and condiments	0.47 mg	3%	4%
143	Karimeen (pearl spot)	Fish and seafood	0.46 mg	3%	4%
144	Rumex leaves	Green leafy vegetables	0.46 mg	3%	4%
145	Shark	Fish and seafood	0.46 mg	3%	4%
146	Spinach	Green leafy vegetables	0.46 mg	3%	4%
147	Jaggery	Sugars and natural drinks	0.45 mg	3%	3%
148	Mullet	Fish and seafood	0.45 mg	3%	3%
149	Okra (bhindi)	Vegetables and mushrooms	0.45 mg	3%	3%
150	Bombay duck	Fish and seafood	0.42 mg	2%	3%
151	Knol-khol leaves	Green leafy vegetables	0.42 mg	2%	3%
152	Apricot (dried and processed)	Fruits	0.41 mg	2%	3%
153	Colocasia root (arbi)	Roots and tubers	0.41 mg	2%	3%
154	Black snapper	Fish and seafood	0.4 mg	2%	3%
155	Rani	Fish and seafood	0.4 mg	2%	3%
156	Basella leaves	Green leafy vegetables	0.39 mg	2%	3%
157	Ginger	Spices, herbs and condiments	0.39 mg	2%	3%
158	Bamboo shoot	Vegetables and mushrooms	0.37 mg	2%	3%
159	Bhetki (barramundi)	Fish and seafood	0.36 mg	2%	3%
160	Lotus root (kamal kakdi)	Roots and tubers	0.35 mg	2%	3%
161	Onion	Spices, herbs and condiments	0.35 mg	2%	3%
162	Queen fish	Fish and seafood	0.35 mg	2%	3%
163	Red snapper	Fish and seafood	0.34 mg	2%	3%
164	Milk	Milk and dairy	0.33 mg	2%	3%
165	Chembali	Fish and seafood	0.32 mg	2%	2%
166	Matha	Fish and seafood	0.32 mg	2%	2%
167	Bitter gourd (karela)	Vegetables and mushrooms	0.31 mg	2%	2%
168	Cauliflower	Vegetables and mushrooms	0.31 mg	2%	2%
169	Cauliflower leaves	Green leafy vegetables	0.31 mg	2%	2%
170	Chillies (green and red)	Spices, herbs and condiments	0.31 mg	2%	2%
171	Drumstick (moringa pods)	Vegetables and mushrooms	0.31 mg	2%	2%
172	Parrot fish	Fish and seafood	0.31 mg	2%	2%
173	Wood apple (kaitha)	Fruits	0.31 mg	2%	2%
174	Beet root	Roots and tubers	0.3 mg	2%	2%
175	Zucchini	Vegetables and mushrooms	0.29 mg	2%	2%
176	Potato	Roots and tubers	0.28 mg	2%	2%
177	Yam (suran)	Roots and tubers	0.26 mg	2%	2%
178	Carrot	Roots and tubers	0.25 mg	1%	2%
179	Karonda	Fruits	0.25 mg	1%	2%
180	Litchi	Fruits	0.24 mg	1%	2%
181	Star fruit	Fruits	0.24 mg	1%	2%
182	Guava	Fruits	0.23 mg	1%	2%
183	Plantain (raw banana)	Vegetables and mushrooms	0.23 mg	1%	2%
184	Pointed gourd (parwal)	Vegetables and mushrooms	0.23 mg	1%	2%
185	Custard apple (sitaphal)	Fruits	0.22 mg	1%	2%
186	Fig	Fruits	0.22 mg	1%	2%
187	Raisins	Fruits	0.22 mg	1%	2%
188	Ridge gourd (turai)	Vegetables and mushrooms	0.22 mg	1%	2%
189	Brinjal (baingan)	Vegetables and mushrooms	0.21 mg	1%	2%
190	Currants	Fruits	0.21 mg	1%	2%
191	Mangosteen	Fruits	0.21 mg	1%	2%
192	Tinda (round gourd)	Vegetables and mushrooms	0.2 mg	1%	2%
193	Celery stalk	Vegetables and mushrooms	0.18 mg	1%	1%
194	Chikoo (sapota)	Fruits	0.18 mg	1%	1%
195	Ivy gourd (kundru)	Vegetables and mushrooms	0.18 mg	1%	1%
196	Pomegranate	Fruits	0.18 mg	1%	1%
197	Button mushroom	Vegetables and mushrooms	0.17 mg	1%	1%
198	Cucumber	Vegetables and mushrooms	0.17 mg	1%	1%
199	Jackfruit (ripe)	Fruits	0.17 mg	1%	1%
200	Raw jackfruit	Vegetables and mushrooms	0.17 mg	1%	1%
201	Sole fish	Fish and seafood	0.17 mg	1%	1%
202	Tapioca (cassava)	Roots and tubers	0.17 mg	1%	1%
203	Beet greens	Green leafy vegetables	0.16 mg	1%	1%
204	Cabbage	Green leafy vegetables	0.16 mg	1%	1%
205	Pak Choi leaves	Green leafy vegetables	0.16 mg	1%	1%
206	Radish	Roots and tubers	0.16 mg	1%	1%
207	Sweet potato	Roots and tubers	0.16 mg	1%	1%
208	Bottle gourd (lauki)	Vegetables and mushrooms	0.15 mg	1%	1%
209	Capsicum	Vegetables and mushrooms	0.15 mg	1%	1%
210	Knol-khol (kohlrabi)	Vegetables and mushrooms	0.15 mg	1%	1%
211	Bael	Fruits	0.14 mg	1%	1%
212	Banana	Fruits	0.14 mg	1%	1%
213	Pumpkin	Vegetables and mushrooms	0.14 mg	1%	1%
214	Snake gourd	Vegetables and mushrooms	0.14 mg	1%	1%
215	Strawberry	Fruits	0.14 mg	1%	1%
216	Sugarcane	Sugars and natural drinks	0.14 mg	1%	1%
217	Ash gourd (petha)	Vegetables and mushrooms	0.13 mg	1%	1%
218	Cherries	Fruits	0.12 mg	1%	1%
219	Mango	Fruits	0.12 mg	1%	1%
220	Soursop	Fruits	0.12 mg	1%	1%
221	Tomato	Vegetables and mushrooms	0.12 mg	1%	1%
222	Black berry	Fruits	0.11 mg	1%	1%
223	Ber (Indian jujube)	Fruits	0.1 mg	1%	1%
224	Chow chow (chayote)	Vegetables and mushrooms	0.1 mg	1%	1%
225	Peach	Fruits	0.1 mg	1%	1%
226	Pineapple	Fruits	0.1 mg	1%	1%
227	Plum	Fruits	0.1 mg	1%	1%
228	Watermelon	Fruits	0.1 mg	1%	1%
229	Apple	Fruits	0.09 mg	1%	1%
230	Muskmelon	Fruits	0.09 mg	1%	1%
231	Raw mango	Vegetables and mushrooms	0.09 mg	1%	1%
232	Lemon (juice)	Fruits	0.08 mg	0%	1%
233	Papaya	Fruits	0.08 mg	0%	1%
234	Raw papaya	Vegetables and mushrooms	0.08 mg	0%	1%
235	Pear	Fruits	0.07 mg	0%	1%
236	Jamun	Fruits	0.06 mg	0%	0%
237	Pomelo	Fruits	0.06 mg	0%	0%
238	Amla (Indian gooseberry)	Fruits	0.05 mg	0%	0%
239	Grapes	Fruits	0.05 mg	0%	0%
240	Palm fruit (tadgola)	Fruits	0.05 mg	0%	0%
241	Sweet lime (mosambi)	Fruits	0.05 mg	0%	0%
242	Coconut water	Sugars and natural drinks	0.04 mg	0%	0%
243	Orange	Fruits	0.04 mg	0%	0%

Values per 100 g of the edible portion. Source: Longvah T, Ananthan R, Bhaskarachary K, Venkaiah K. Indian Food Composition Tables 2017. National Institute of Nutrition, Indian Council of Medical Research, Hyderabad. Daily needs: ICMR-NIN 2020 recommended dietary allowances for a 65 kg man and a 55 kg woman doing sedentary work (brief note).

Cite this page

NNWA Nutrition and Wellness Academy. Zinc content of Indian foods. Data: Indian Food Composition Tables 2017, ICMR-National Institute of Nutrition. https://nnwa.in/foods/nutrients/zinc/

03Vegetarian sources

The top vegetarian sources of zinc

Top vegetarian sources of zinc per 100 g
Food	Group	Per 100 g
Oyster mushroom (dried)	Vegetables and mushrooms	8.67 mg
Sesame seeds (til)	Nuts and oilseeds	8.59 mg
Sunflower seeds	Nuts and oilseeds	7.07 mg
Poppy seeds	Spices, herbs and condiments	6.38 mg
Ajwain (carom seeds)	Spices, herbs and condiments	5.67 mg
Cashew nut	Nuts and oilseeds	5.34 mg
Niger seeds	Nuts and oilseeds	4.98 mg
Flaxseeds (alsi)	Nuts and oilseeds	4.86 mg
Garden cress seeds (halim)	Nuts and oilseeds	4.83 mg
Cumin seeds	Spices, herbs and condiments	4.29 mg
Pine nuts (chilgoza)	Nuts and oilseeds	4.18 mg
Mustard seeds	Nuts and oilseeds	4.03 mg
Soya bean	Pulses and legumes	4.01 mg
Coriander seeds	Spices, herbs and condiments	3.91 mg
Safflower seeds	Nuts and oilseeds	3.9 mg

04How much you need

Zinc requirements for Indians

ICMR-NIN 2020 sets the recommended zinc intake at 17 mg a day for a 65 kg man and 13 mg a day for a 55 kg woman, with estimated average requirements of 14 mg and 11 mg. The zinc figures are set high partly because phytate in Indian cereal and pulse meals cuts how much is absorbed.

Few single foods supply anything close to a day's zinc in a normal portion, so the need is met by small amounts from many foods: grains and dal at every meal, plus seeds, nuts, dairy, eggs or meat. Zinc supplements should be taken only on medical advice, because an excess interferes with copper.

05Using the table

From a table to a plate

The zinc values describe 100 g of raw food. A tablespoon of sesame or sunflower seeds weighs far less than 100 g, so seeds top up zinc rather than supply all of it. Zinc from meat and seafood is absorbed more easily than zinc from grains, pulses and seeds, where phytate holds some back. Soaking, sprouting and fermenting reduce that phytate, so a sprouted moong salad or a fermented batter gives up more of its zinc than the raw figure suggests.

Soak, sprout or ferment pulses and grains before cooking; this lowers phytate and frees more zinc.
Sprinkle roasted til or sunflower seeds over poha, upma, salads and raita.
Choose whole chana, masoor and soya several times a week, since they carry more zinc than most cereals.
For non-vegetarians, mutton, lamb, eggs and shellfish such as oysters and clams are well-absorbed sources.
Favour fermented batters such as idli, dosa and dhokla, which carry less phytate than unfermented grain dishes.

06Questions

What people ask about zinc

Which Indian food has the most zinc?

In IFCT 2017, dried oyster mushroom leads at 8.67 mg per 100 g, then sesame seeds at 8.59 mg, oysters at 7.35 mg and sunflower seeds at 7.07 mg. Among everyday foods, cashew at 5.34 mg, mutton at 4.19 mg and soya bean at 4.01 mg are useful.

How much zinc do adults need per day?

For zinc, ICMR-NIN 2020 recommends 17 mg a day for adult men and 13 mg for adult women, with average requirements of 14 mg and 11 mg. The figures allow for the phytate in typical Indian meals, which lowers absorption.

What are good vegetarian sources of zinc?

Sesame seeds at 8.59 mg per 100 g, sunflower seeds at 7.07 mg, cashew at 5.34 mg and flaxseeds at 4.86 mg lead the plant foods in IFCT 2017. Soya bean, chana and masoor dal each carry between about 3.6 and 4 mg.

Can too much zinc be harmful?

From food, it is very unlikely. High-dose supplements taken for weeks can upset the stomach and interfere with copper absorption. Take zinc tablets only when a doctor advises them.

07Keep exploring

Zinc content of Indian foods

What zinc does, and where Indian diets stand

All 243 foods ranked by zinc

The top vegetarian sources of zinc

Zinc requirements for Indians

From a table to a plate

What people ask about zinc

Which Indian food has the most zinc?

How much zinc do adults need per day?

What are good vegetarian sources of zinc?

Can too much zinc be harmful?

Related reading and tables

Calories (energy) content of Indian foods

Protein content of Indian foods

Dietary fibre content of Indian foods

Total fat content of Indian foods

Carbohydrate content of Indian foods

Calcium content of Indian foods

Iron content of Indian foods

Magnesium content of Indian foods

Potassium content of Indian foods