In the following tables you will find a selection of foods with information on calories and units of bread (for diabetics).
Zinc levels in agricultural products vary as they depend on the nature of the soil and the plants absorb and store different amounts at different times of the year. Please also note that the body can absorb a maximum of 50% of the zinc content of the food.
100g of the listed foods contain:
Food | Kilocalories | 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 | ||||
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 | ||||
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 | ||||
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 | ||||
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 | ||||
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 | ||||
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 | ||||
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 | ||||
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 | ||||
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 | ||||
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 | ||||
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 | – |
Oysters have the highest zinc content of 85 milligrams. Among plant foods, whole grains usually contain more zinc than industrial products, which are released from the surface layers. They also reduce the risk of developing diabetes.
