Foods and zinc values, calories, bread units

Foods

Calories

Bread units

Zinc

Medium

serving size

Fruits

An apple

56

0.75 BU

0,12 mg

150 g

Apricot

40

1 BU

0,07 mg

50 g

Banana

63

1,25 BU

0,22 mg

150 g

Pear

50

1 BU

0,23 mg

150 g

Berries

32

0,5 BU

0,12 mg

125 g

Raspberries

36

0.75 BU

0,52 mg

125 g

Black currant

32

0,5 BU

0,18 mg

125 g

Mandarin

46

1 BU

0,08 mg

50 g

Orange

40

0.75 BU

0,10 mg

150 g

Peach

48

1 BU

0,02 mg

125 g

Grapes

68

1,25 BU

0,08 mg

125 g

Oils and fats

Calories

Bread units

Zinc

Medium

serving size

Butter

741

0 BU

0,20 mg

20 g

Corn oil

884

0 BU

0,20 mg

20 g

Margarine

710

0 BU

0,20 mg

20 g

Mayonnaise 80% fat

745

0,25 BU

0,20 mg

25 g

Olive oil

882

0 BU

0,10 mg

20 g

Mayonnaise salad 50% fat

483

0 BU

0,10 mg

25 g

Sesame oil

882

0 BU

0,00 mg

20 g

Soybean oil

873

0 BU

0,00 mg

20 g

Sunflower oil

883

0 BU

0,00 mg

20 g

Vegetables, nuts and mushrooms

Calories

Bread units

Zinc

Medium

serving size

Cauliflower

23

unnecessary

0,23 mg

200 g

Broccoli

25

unnecessary

0,94 mg

200 g

Mushrooms

15

unnecessary

0,50 mg

200 g

Peas

80

1 BU

1,03 mg

200 g

Roasted peanuts

580

0.75 BU

3,40 mg

10 g

Cale

38

unnecessary

0,33 mg

200 g

Carrots

25

unnecessary

0,64 mg

200 g

Potatoes

70

1,25 BU

0,27 mg

70 g

Alabash

25

unnecessary

0,26 mg

200 g

Lentils, dried

310

4 BU

3,70 mg

50 g

Nuts on average

562

0.75 BU

3,00 mg

10 g

Duck leg sponge

12

unnecessary

0,60 mg

200 g

Spinach

15

unnecessary

0,50 mg

200 g

Porcini

20

unnecessary

0,70 mg

200 g

Tomato

20

unnecessary

0,24 mg

50 g

Walnut

655

1 BU

2,70 mg

10 g

Zucchini

18

unnecessary

0,20 mg

200 g

Onions

30

unnecessary

0,82 mg

50 g

Meat / Soy / Tofu

Calories

Bread units

Zinc

Medium

serving size

Meat

115

0,5 BU

0,50 mg

20 g

Soybean cuts

266

0,25 BU

0,90 mg

30 g

Dried soy

417

2.5 BU

0,70 mg

50 g

Soy flour

255

0,5 BU

5,70 mg

20 g

Soy milk

34

0,1 BU

0,50 mg

200 g

Tofu fresh

72

unnecessary

0,30 mg

150 g

Cereals

Calories

Bread units

Zinc

Medium

serving size

Cornflakes

350

5 BU

0,30 mg

20 g

Oatmeal

360

5 BU

4,50 mg

10 g

Millet

331

5.25 BU

3,40 mg

25 g

Corn

88

1,5 BU

3,50 mg

200 g

Cereal

352

5 BU

2,50 mg

20 g

Raw pasta

354

6 BU

3,10 mg

50 g

Uncooked rice

352

6 BU

1,70 mg

50 g

Wholemeal rye flour

295

5 BU

3,90 mg

20 g

Wholemeal pasta, uncooked

323

5 BU

3,00 mg

50 g

Wheat flour

325

5 BU

1,10 mg

20 g

Bakery products

Calories

Bread units

Zinc

Medium

serving size

Breads

252

4.25 BU

1,00 mg

45 g

Brown bread

211

3.75 BU

1,40 mg

50 g

Crispy bread

358

6 BU

1,50 mg

10 g

Rye rolls

223

4 BU

1,80 mg

50 g

Pandishpan

364

3 BU

0,70 mg

70 g

Toast

260

4 BU

1,10 mg

25 g

Wholemeal biscuits

471

4.25 BU

2,70 mg

25 g

Whole grain bread

188

4 BU

2,40 mg

50 g

White bread

240

4 BU

0,50 mg

50 g

Rusks

370

5 BU

0,60 mg

10 g

Sweets

Calories

Bread units

Zinc

Medium

serving size

Fruit ice cream

131

2.25 BU

0,30 mg

20 g

Honey

300

5 BU

0,35 mg

20 g

Artificial ice cream

61

1,25 BU

0,10 mg

20 g

Jam

290

6 BU

0,10 mg

20 g

Marzipan

497

4.75 BU

0,90 mg

20 g

Milk ice cream

85

1 BU

0,30 mg

20 g

Chocolate kiss

435

5 BU

0,10 mg

20 g

Glucose

406

8.25 BU

0,00 mg

10 g

Milk chocolate

540

5 BU

1,10 mg

20 g

Dark chocolate

497

3.75 BU

2,10 mg

20 g

Sugar

406

9 BU

0,00 mg

10 g

Drinks

Calories

Bread units

Zinc

Medium

serving size

Apple juice

50

1 BU

0,10 mg

200 g

Non-alchoholic beer

25

0,5 BU

0,00 mg

200 g

Alcoholic beer

42

0,25 BU

0,00 mg

500 g

Cola drink

61

1 BU

0,00 mg

200 g

Fruit juice

47

1 BU

0,10 mg

200 g

Lemonade

42

0.75 BU

0,00 mg

200 g

Red wine

66

0,25 BU

0,10 mg

125 g

White wine

74

0,25 BU

0,20 mg

125 g

Carbonated wine

79

0,25 BU

0,00 mg

100 g

Meat and sausages

Calories

Bread units

Zinc

Medium

serving size

Duck

227

0 BU

1,80 mg

100 g

Yellow sausage

284

0 BU

1,20 mg

30 g

Mixed minced meat

170

0 BU

2,75 mg

100 g

Chicken

210

0 BU

1,00 mg

100 g

Lamb

263

0 BU

5,00 mg

100 g

Liver

130

0 BU

6,00 mg

100 g

Liver sausage

357

0 BU

3,60 mg

30 g

Turkey

150

0 BU

2,00 mg

100 g

Beef

120

0 BU

3,00 mg

100 g

Salami

383

0 BU

4,00 mg

30 g

Boiled ham

210

0 BU

2,00 mg

30 g

Raw ham

290

0 BU

2,00 mg

30 g

Pork

145

0 BU

2,50 mg

100 g

Fish and seafood

Calories

Bread units

Zinc

Medium

serving size

Oysters

66

0,25 BU

86,00 mg

100 g

Fried herring

207

0 BU

0,70 mg

125 g

Fried fish fingers

152

1,75 BU

0,70 mg

100 g

Trout

102

0 BU

0,48 mg

150 g

Shrimp

102

0 BU

2,30 mg

100 g

Carp

91

0 BU

0,90 mg

150 g

Crabs

94

0 BU

2,30 mg

100 g

Fresh salmon

203

0 BU

0,80 mg

150 g

Smoked salmon

288

0 BU

0,80 mg

50 g

Tuna

137

0 BU

1,10 mg

100 g

Eggs and dairy products

Calories

Bread units

Zinc

Medium

serving size

Butter cheese

299

0 BU

4,00 mg

30 g

Butter

741

0 BU

0,20 mg

20 g

Buttermilk

38

0,25 BU

0,50 mg

200 g

Camembert

283

0 BU

2,70 mg

30 g

Emmental 30% fat

250

0 BU

4,63 mg

30 g

Gorgonzola

350

0 BU

3,00 mg

30 g

Gouda 45% fat

367

0 BU

3,90 mg

30 g

Chicken egg

152

0 BU

1,35 mg

54 g

Cottage cheese

100

0 BU

0,50 mg

30 g

Yogurt 3.5% fat

70

0.75 BU

0,38 mg

150 g

Kefir

50

0,25 BU

0,40 mg

200 g

Fresh cheese 20% fat

110

0 BU

0,50 mg

100 g

Full-fat milk

84

0,5 BU

0,38 mg

200 g

Fast food

Calories

Bread units

Zinc

Medium

serving size

Big Mac

288

1,5 BU

1,30 mg

–

Karivurst

289

0 BU

1,20 mg

200 g

Bockwurst / Viennese

296

0 BU

1,80 mg

200 g

Bratwurst

351

0 BU

1,40 mg

200 g

Marinated cucumber

12

0 BU

0,10 mg

50 g

Pizza salami

265

2.25 BU

1,00 mg

–