In the following tables you will find a selection of foods with nutritional values, zinc content, calories and bread units 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 note that the body can absorb a maximum of 50% of the zinc content of the food.
We recommend you regularly perform a Zinc Deficiency Test to identify possible risks at an early stage.
100g of the listed foods contain:
| Foods | Calories | Bread units | Zinc | Medium serving size |
Fruits | ||||
| Raspberries | 36 | 0.75 BU | 0,52 mg | 125 g |
| Pear | 50 | 1 BU | 0,23 mg | 150 g |
| Banana | 63 | 1,25 BU | 0,22 mg | 150 g |
| Black currant | 32 | 0,5 BU | 0,18 mg | 125 g |
| An apple | 56 | 0.75 BU | 0,12 mg | 150 g |
| Berries | 32 | 0,5 BU | 0,12 mg | 125 g |
| Orange | 40 | 0.75 BU | 0,10 mg | 150 g |
| Mandarin | 46 | 1 BU | 0,08 mg | 50 g |
| Grapes | 68 | 1,25 BU | 0,08 mg | 125 g |
| Apricot | 40 | 1 BU | 0,07 mg | 50 g |
| Peach | 48 | 1 BU | 0,02 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 |
| Lentils, dried | 310 | 4 BU | 3,70 mg | 50 g |
| Roasted peanuts | 580 | 0.75 BU | 3,40 mg | 10 g |
| Nuts on average | 562 | 0.75 BU | 3,00 mg | 10 g |
| Walnut | 655 | 1 BU | 2,70 mg | 10 g |
| Peas | 80 | 1 BU | 1,03 mg | 200 g |
| Broccoli | 25 | negligible | 0,94 mg | 200 g |
| Onions | 30 | negligible | 0,82 mg | 50 g |
| Porcini | 20 | negligible | 0,70 mg | 200 g |
| Carrots | 25 | negligible | 0,64 mg | 200 g |
| Duck leg sponge | 12 | negligible | 0,60 mg | 200 g |
| Mushrooms | 15 | negligible | 0,50 mg | 200 g |
| Spinach | 15 | negligible | 0,50 mg | 200 g |
| Cale | 38 | negligible | 0,33 mg | 200 g |
| Potatoes | 70 | 1,25 BU | 0,27 mg | 70 g |
| Alabash | 25 | negligible | 0,26 mg | 200 g |
| Tomato | 20 | negligible | 0,24 mg | 50 g |
| Cauliflower | 23 | negligible | 0,23 mg | 200 g |
| Zucchini | 18 | negligible | 0,20 mg | 200 g |
Miso / Soy / Tofu | Calories | Bread units | Zinc | Medium serving size |
| Soy flour | 255 | 0,5 BU | 5,70 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 |
| Miso | 115 | 0,5 BU | 0,50 mg | 20 g |
| Soy milk | 34 | 0,1 BU | 0,50 mg | 200 g |
| Tofu fresh | 72 | negligible | 0,30 mg | 150 g |
Cereals | Calories | Bread units | Zinc | Medium serving size |
| Oatmeal | 360 | 5 BU | 4,50 mg | 10 g |
| Wholemeal rye flour | 295 | 5 BU | 3,90 mg | 20 g |
| Corn | 88 | 1,5 BU | 3,50 mg | 200 g |
| Millet | 331 | 5.25 BU | 3,40 mg | 25 g |
| Raw pasta | 354 | 6 BU | 3,10 mg | 50 g |
| Wholemeal pasta, uncooked | 323 | 5 BU | 3,00 mg | 50 g |
| Cereal | 352 | 5 BU | 2,50 mg | 20 g |
| Uncooked rice | 352 | 6 BU | 1,70 mg | 50 g |
| Wheat flour | 325 | 5 BU | 1,10 mg | 20 g |
| Cornflakes | 350 | 5 BU | 0,30 mg | 20 g |
Bakery products | Calories | Bread units | Zinc | Medium serving size |
| Wholemeal biscuits | 471 | 4.25 BU | 2,70 mg | 25 g |
| Whole grain bread | 188 | 4 BU | 2,40 mg | 50 g |
| Rye rolls | 223 | 4 BU | 1,80 mg | 50 g |
| Crispy bread | 358 | 6 BU | 1,50 mg | 10 g |
| Brown bread | 211 | 3.75 BU | 1,40 mg | 50 g |
| Toast | 260 | 4 BU | 1,10 mg | 25 g |
| Breads | 252 | 4.25 BU | 1,00 mg | 45 g |
| Pandishpan | 364 | 3 BU | 0,70 mg | 70 g |
| Rusks | 370 | 5 BU | 0,60 mg | 10 g |
| White bread | 240 | 4 BU | 0,50 mg | 50 g |
Sweets | Calories | Bread units | Zinc | Medium serving size |
| Dark chocolate | 497 | 3.75 BU | 2,10 mg | 20 g |
| Milk chocolate | 540 | 5 BU | 1,10 mg | 20 g |
| Marzipan | 497 | 4.75 BU | 0,90 mg | 20 g |
| Honey | 300 | 5 BU | 0,35 mg | 20 g |
| Fruit ice cream | 131 | 2.25 BU | 0,30 mg | 20 g |
| Milk ice cream | 85 | 1 BU | 0,30 mg | 20 g |
| Artificial ice cream | 61 | 1,25 BU | 0,10 mg | 20 g |
| Jam | 290 | 6 BU | 0,10 mg | 20 g |
| Chocolate kiss | 435 | 5 BU | 0,10 mg | 20 g |
| Glucose | 406 | 8.25 BU | 0,00 mg | 10 g |
| Sugar | 406 | 9 BU | 0,00 mg | 10 g |
Drinks | Calories | Bread units | Zinc | Medium serving size |
| White wine | 74 | 0,25 BU | 0,20 mg | 125 g |
| Apple juice | 50 | 1 BU | 0,10 mg | 200 g |
| Fruit juice | 47 | 1 BU | 0,10 mg | 200 g |
| Red wine | 66 | 0,25 BU | 0,10 mg | 125 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 |
| Lemonade | 42 | 0.75 BU | 0,00 mg | 200 g |
| Carbonated wine | 79 | 0,25 BU | 0,00 mg | 100 g |
Meat and sausages | Calories | Bread units | Zinc | Medium serving size |
| Liver | 130 | 0 BU | 6,00 mg | 100 g |
| Lamb | 263 | 0 BU | 5,00 mg | 100 g |
| Salami | 383 | 0 BU | 4,00 mg | 30 g |
| Liver sausage | 357 | 0 BU | 3,60 mg | 30 g |
| Beef | 120 | 0 BU | 3,00 mg | 100 g |
| Mixed minced meat | 170 | 0 BU | 2,75 mg | 100 g |
| Pork | 145 | 0 BU | 2,50 mg | 100 g |
| Turkey | 150 | 0 BU | 2,00 mg | 100 g |
| Boiled ham | 210 | 0 BU | 2,00 mg | 30 g |
| Raw ham | 290 | 0 BU | 2,00 mg | 30 g |
| Duck | 227 | 0 BU | 1,80 mg | 100 g |
| Yellow sausage | 284 | 0 BU | 1,20 mg | 30 g |
| Chicken | 210 | 0 BU | 1,00 mg | 100 g |
Fish and seafood | Calories | Bread units | Zinc | Medium serving size |
| Oysters | 66 | 0,25 BU | 86,00 mg | 100 g |
| Shrimp | 102 | 0 BU | 2,30 mg | 100 g |
| Crabs | 94 | 0 BU | 2,30 mg | 100 g |
| Tuna | 137 | 0 BU | 1,10 mg | 100 g |
| Carp | 91 | 0 BU | 0,90 mg | 150 g |
| Fresh salmon | 203 | 0 BU | 0,80 mg | 150 g |
| Smoked salmon | 288 | 0 BU | 0,80 mg | 50 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 |
Eggs and dairy products | Calories | Bread units | Zinc | Medium serving size |
| Emmental 30% fat | 250 | 0 BU | 4,63 mg | 30 g |
| Butter cheese | 299 | 0 BU | 4,00 mg | 30 g |
| Gouda 45% fat | 367 | 0 BU | 3,90 mg | 30 g |
| Gorgonzola | 350 | 0 BU | 3,00 mg | 30 g |
| Camembert | 283 | 0 BU | 2,70 mg | 30 g |
| Chicken egg | 152 | 0 BU | 1,35 mg | 54 g |
| Buttermilk | 38 | 0,25 BU | 0,50 mg | 200 g |
| Cottage cheese | 100 | 0 BU | 0,50 mg | 30 g |
| Fresh cheese 20% fat | 110 | 0 BU | 0,50 mg | 100 g |
| Kefir | 50 | 0,25 BU | 0,40 mg | 200 g |
| Yogurt 3.5% fat | 70 | 0.75 BU | 0,38 mg | 150 g |
| Full-fat milk | 84 | 0,5 BU | 0,38 mg | 200 g |
| Butter | 741 | 0 BU | 0,20 mg | 20 g |
Fast food | Calories | Bread units | Zinc | Medium serving size |
| Bockwurst / Viennese | 296 | 0 BU | 1,80 mg | 200 g |
| Bratwurst | 351 | 0 BU | 1,40 mg | 200 g |
| Big Mac | 288 | 1,5 BU | 1,30 mg | – |
| Karivurst | 289 | 0 BU | 1,20 mg | 200 g |
| Pizza salami | 265 | 2.25 BU | 1,00 mg | – |
| Marinated cucumber | 12 | 0 BU | 0,10 mg | 50 g |
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.
Unizink® 50 снабдява тялото с дневната доза Цинк под формата на цинково аспартатно съединение и щадящи стомаха таблетки.
