Nutritional values and zinc content

July 6, 2021

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.

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