Medically reviewed by Dr. Reina Punj, MBBS, PG Diploma in Endocrinology (University of South Wales), Lead Physician, Excelgenics Clinical Panel.
Useful zinc rich foods for most Indian homes are pumpkin seeds (kaddu ke beej), sesame seeds (til), cashews (kaju), peanuts, whole pulses such as kabuli chana, masoor and rajma, whole wheat atta, oats and dairy. Meat, eggs and seafood also supply zinc, and oysters contain more zinc per serving than any other food. If you eat vegetarian, the trick is to combine several of these foods every day and to soak, sprout or ferment grains and pulses so your body can absorb more of their zinc.
This guide to zinc rich foods in India gives a table of zinc rich foods veg and non-veg with amounts per realistic portion, explains why zinc from plant foods is harder to absorb, and covers how much you need and the upper limit.
How much zinc do you need?
Zinc is a mineral used by hundreds of enzymes. It plays a role in immune function, protein and DNA synthesis and wound healing. Under EU-authorised wording, zinc contributes to the maintenance of normal skin and zinc contributes to the normal function of the immune system.
The ICMR-NIN 2020 recommended dietary allowance (RDA) for Indian adults is 17 mg a day for men and 13 mg a day for women. The estimated average requirement (EAR) is 14 mg for men and 11 mg for women. These are higher than the US RDAs (11 mg and 8 mg), so do not compare Indian intakes with US label percentages.
Zinc rich foods veg: an Indian table
Amounts below are for typical portions, calculated from USDA FoodData Central values per 100 g. Cooked pulses are for 1 katori (about 150 g) of cooked, drained pulses; a watery dal will contain less per katori.
| Food | Typical portion | Zinc (mg) |
|---|---|---|
| Kabuli chana (chickpeas), cooked | 1 katori (about 150 g) | 2.3 |
| Whole wheat atta | 2 rotis (about 60 g atta) | 1.9 |
| Whole masoor (lentils), cooked | 1 katori (about 150 g) | 1.9 |
| Soybeans, cooked | 1 katori (about 150 g) | 1.7 |
| Pumpkin seeds (kaddu ke beej) | 2 tbsp (about 20 g) | 1.6 |
| Rajma (red kidney beans), cooked | 1 katori (about 150 g) | 1.6 |
| Oats, dry | 40 g (about ½ cup) | 1.5 |
| Sabut moong (whole green gram), cooked | 1 katori (about 150 g) | 1.3 |
| Cashews (kaju) | 20 g (about 13 nuts) | 1.2 |
| Green peas (matar), cooked | 100 g | 1.2 |
| Peanuts (moongphali) | 30 g (a small handful) | 1.0 |
| Curd (dahi), whole milk | 1 katori (about 150 g) | 0.9 |
| Sesame seeds (til), whole | 1 tbsp (about 10 g) | 0.8 |
| Almonds (badam) | 20 g (about 15 nuts) | 0.6 |
| Flaxseed (alsi) | 1 tbsp (about 10 g) | 0.4 |
Per 100 g, pumpkin seeds (7.8 mg) and sesame seeds (7.8 mg) are the most concentrated vegetarian sources in this list, followed by cashews (5.8 mg). Because we eat them in small amounts, pulses and atta often contribute more zinc over a day.
Non-vegetarian sources
| Food | Typical portion | Zinc (mg) |
|---|---|---|
| Oysters, farmed, raw | 85 g (3 oz) | 32 |
| Mutton (lamb), cooked | 100 g | 4.7 |
| Eggs (anda), whole | 2 eggs (about 100 g) | 1.3 |
Zinc from these foods is usually absorbed more easily, because zinc from vegetarian diets is often less bioavailable.
Zinc rich foods vegetables: what to expect
Most vegetables are not rich in zinc. Raw spinach (palak) has about 0.5 mg per 100 g and raw cauliflower (gobhi) about 0.3 mg. Green peas are one of the better choices, at about 1.2 mg per 100 g cooked. If you are searching for zinc rich foods vegetables, the honest answer is to look beyond vegetables: pulses, seeds, nuts and whole grains do most of the work in a vegetarian diet.
Zinc rich foods for vegetarians: Indian tips for better absorption
Phytates, the storage form of phosphorus in plants, bind zinc in the gut and reduce how much you absorb. The NIH Office of Dietary Supplements notes that people who follow vegetarian and vegan diets usually have lower zinc intakes and lower blood zinc levels. Traditional Indian kitchen methods can help:
- Soak: soaking beans, grains and seeds in water for several hours before cooking reduces the binding of zinc by phytates. Soak rajma and chana overnight and discard the water.
- Sprout: germination (sprouting), for example of moong, matki or chana, is one of the traditional methods reviewed for lowering phytate in plant foods.
- Ferment: organic acids in fermented foods might increase zinc absorption. Idli, dosa and dhokla batters and curd are everyday examples.
- Spread it out: include a zinc source at every meal rather than relying on one food.
As an illustration, a vegetarian day of 40 g oats with 2 tbsp pumpkin seeds, 4 rotis, 1 katori of rajma, 1 katori of whole masoor, 1 katori of curd and a handful of peanuts adds up to roughly 12 mg of zinc before any losses from phytates. That is close to the women's RDA but below the men's, which is why variety and food preparation matter.
Upper limit and the copper connection
You are very unlikely to get too much zinc from food. The problem comes from high-dose supplements. The NIH tolerable upper intake level for adults is 40 mg a day from all sources. Too much zinc can cause nausea, vomiting, loss of appetite, stomach upset, dizziness and headaches.
Zinc and copper compete for absorption. Doses of 50 mg of zinc or more, taken for weeks, can interfere with copper absorption and lead to low copper status. If you take a zinc supplement, add up the zinc in every product you use, including multivitamins, and stay within the upper limit unless a doctor advises otherwise. Copper comes from many of the same foods listed above, such as cashews, sesame seeds and chickpeas.
Do you need a zinc supplement?
Most adults can meet their needs from a varied diet. Some products contain small amounts of zinc alongside other ingredients; for example, Radia (fish-derived) and Mobilyn (its UC-II comes from chicken cartilage) each provide 5 mg of zinc per daily serving. Neither is vegetarian, and both contain black pepper extract (piperine), which can change how some medicines are processed. Count this zinc in your daily total, and speak to a doctor before taking any zinc supplement if you have a medical condition or take regular medication. Read more about combining minerals in can I take zinc and magnesium together, or see our Marine Collagen Supplements Guide and the skin and beauty range.
Zinc is only one of the nutrients your skin relies on. For the others, see vitamin C rich foods and collagen-rich foods for skin.
Frequently asked questions
Which Indian food is highest in zinc?
Among vegetarian foods, pumpkin seeds and sesame seeds have the most zinc per 100 g (about 7.8 mg each), followed by cashews. Per typical serving, a katori of cooked kabuli chana or masoor, or two rotis, supply about as much as a spoonful or two of seeds.
Which fruit is rich in zinc?
Fruits are generally low in zinc; guava, for example, has about 0.2 mg per 100 g and orange less than 0.1 mg. Nuts and seeds, pulses and whole grains are much better sources.
Can vegetarians get enough zinc?
Yes, with planning. Eat pulses, whole grains, nuts, seeds and dairy every day, and use soaking, sprouting and fermentation to reduce phytates. Your doctor can check your zinc status if you are concerned.
Is it safe to take zinc every day?
Zinc from food is safe. For supplements, keep your total intake below 40 mg a day, because long-term high doses can lower copper levels.
References
- ICMR-National Institute of Nutrition. A brief note on nutrient requirements for Indians, the Recommended Dietary Allowances (RDA) and the Estimated Average Requirements (EAR). 2020. nin.res.in
- NIH Office of Dietary Supplements. Zinc: Fact Sheet for Health Professionals. ods.od.nih.gov
- U.S. Department of Agriculture, Agricultural Research Service. FoodData Central (SR Legacy and Foundation Foods). fdc.nal.usda.gov
- Hotz C, Gibson RS. Traditional food-processing and preparation practices to enhance the bioavailability of micronutrients in plant-based diets. The Journal of Nutrition. 2007;137(4):1097–1100. doi:10.1093/jn/137.4.1097
- European Commission. Commission Regulation (EU) No 432/2012 establishing a list of permitted health claims made on foods. eur-lex.europa.eu
This article is for general education and is not medical advice. Food supplements are not intended to diagnose, treat, cure or prevent any disease. Consult a qualified healthcare professional before starting any supplement, particularly if you are pregnant, breastfeeding, have a medical condition or take medication.
