13 Best Foods That Are High In Zinc | [Best Zinc Rich Foods]


When it comes to searching for the best foods high in zinc, it is very important to know how much intake can your body take!

An essential component of good health is zinc. Over 300 enzymes depend on it for proper function, and it is involved in many important biological processes.

It aids in digestion, controls immunological function, and aids in tissue growth and repair. Because your body cannot store zinc, you must ingest enough of it every day to meet your needs.

Women should take 8 mg of zinc daily, compared to 11 mg for men. However, if you’re expecting or nursing, you’ll need 11 mg daily and 12 mg daily, respectively.

At risk for zinc deficiency are young children, teenagers, the elderly, and pregnant or nursing women.

However, eating a well-balanced, healthful diet that includes zinc-rich foods can help.


Below are 13 foods rich in Zinc that can be eaten for better health.


Dairy Products

Zinc is one of the several minerals found in dairy products like cheese and milk.

Two important sources of bioavailable zinc are milk and cheese, which implies that most of the zinc in these meals can be absorbed by the body.

For instance, 100 grams of cheddar cheese contain about 28% of the recommended daily intake, compared to 9% in a single cup of full-fat milk.

These foods also contain a number of other nutrients, like protein, calcium, and vitamin D, that are good for bone health.


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Eggs - Foods That Are High In Zinc


You can meet your daily needs for zinc by eating eggs, which are a good source of minerals. For instance, a large egg has about 5% of the daily value.

This has 77 calories, 6 grams of protein, 5 grams of good fats, and a number of vitamins and minerals, such as selenium and B vitamins.

Additionally, whole eggs are a good source of choline, a nutrient that the majority of people lack.



Meat may contain large amounts of zinc.

Although red meat is a particularly good source, other meats like cow, lamb, and pork may also contain sufficient amounts.

Raw ground beef contains 4.8 milligrams of zinc per 100 grams (3.5 ounces) or 44% of the Daily Value.

This amount of meat also provides 176 calories, 20 grams of protein, and 10 grams of fat. Other important minerals found in it include iron, B vitamins, and creatine.

It’s important to note that eating a lot of red meat, particularly processed meat, has been linked to an increased risk of heart disease and various cancers.

However, you shouldn’t have any issues as long as you eat unprocessed red meat as part of a diet rich in fruits, vegetables, and fiber.


Specific Vegetables

Zinc levels in fruits and vegetables are generally low.

On the other hand, some vegetables include adequate amounts of nutrients and can help you fulfill your daily needs, especially if you don’t eat meat.

Every huge potato, including regular and sweet varieties, has roughly 1 mg, or about 9% of the daily need.

For instance, just about 3% of the daily requirement is included in every 100 grams of green beans and kale.



You can increase your zinc intake by eating nuts including almonds, cashews, pine nuts, and peanuts.

Along with a number of other advantageous components including fiber and healthy fats, nuts also include a number of vitamins and minerals.

If you’re searching for a nut that is high in zinc, cashews are a fantastic option. 1 ounce (28 grams) of food provides 15% of the recommended daily intake.

In addition to being a quick and simple snack, nuts have been associated with a lower risk of conditions like diabetes, cancer, and heart disease.

Nuts are a great addition to any diet since they make people live longer than people who don’t eat them.

There are 77 calories, 6 grams of protein, 5 grams of good fats, and a number of vitamins and minerals, including selenium and B vitamins, in this.



A high-zinc, low-calorie food is shellfish.

The largest concentration is found in oysters, where 6 medium oysters offer 32 mg or 291 percent of the daily need.

Despite having less zinc than oysters, other shellfish are nonetheless good providers of zinc.

Take the Alaskan crab as an example. It contains 7.6 mg (or 69 percent of the daily requirement) per 100 grams (3.5 ounces). Other suitable sources include mussels and shrimp, both of which provide 14% of the DV per 100 grams (3.5 ounces).

But if you’re expecting a child, make sure all seafood is cooked thoroughly.


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Legumes like chickpeas, lentils, and beans are a few varieties that are high in zinc.

Actually, 100 grams of cooked lentils supply about 12% of the recommended daily intake.

However, they do include phytates. Zinc from legumes is not as well absorbed as zinc from animal sources because these anti-nutrients stop zinc and other minerals from being absorbed.

Despite this, for those that follow a vegan or vegetarian diet, can be a useful source of zinc. They are also easy to incorporate into soups, stews, and salads and are packed in protein and fiber.

Legumes, which are a plant source of zinc, can be improved in terms of bioavailability by being heated, sprouted, soaked, or fermented.


Legumes and Seeds zinc rich food 


A wholesome addition to your diet that can help you acquire more zinc is seeds.

On the other hand, certain seeds are preferable to others.

For instance, 3 tablespoons (30 grams) of hemp seeds offer 31% and 43%, respectively, of the daily requirements for men and women.

Other seeds that are rich in zinc include sesame, pumpkin, and squash seeds.

Because they include fiber, healthy fats, vitamins, and minerals in addition to zinc, seeds are a great addition to your diet.

Additionally, when included in a healthy diet, they have been linked to various health benefits, including as reduced blood pressure and cholesterol.

Add hemp, flax, pumpkin, or squash seeds to salads, soups, yogurt, or baked products to include them in your diet.


Whole Grains

Whole grains like wheat, quinoa, rice, and oats contain zinc.

Like legumes, grains contain phytates that bind to zinc and impede its absorption.

Because whole grains include more phytates than refined grains, they will provide less zinc.

They contain a number of essential nutrients, including fiber, B vitamins, magnesium, iron, phosphorus, manganese, and selenium, and are, however, much healthier for your health.

Consuming whole grains has really been related to a longer lifespan as well as a number of other health advantages, including a decreased risk of obesity, type 2 diabetes, and heart disease.



Unexpectedly, dark chocolate contains a respectable amount of zinc.

3.3 milligrams of zinc, or 30% of the daily requirement, are present in a 100-gram (3.5-ounce) bar of 70%–85% dark chocolate.

On the other hand, 100 grams of dark chocolate have 600 calories. As a result, despite having some healthy components, it is a high-calorie diet.

While your treatment might offer some extra nutrients, you shouldn’t rely on it as your main source of zinc.



You can consume extra zinc in your diet without consuming too many calories by eating mushrooms. In addition to being rich in nutrients like iron, and vitamins A, C, and E, mushrooms are also low in calories.

They also contain germanium, a nutrient essential for our bodies’ effective use of oxygen but only present in a small number of plants.

210 g of mushrooms provide 1.2 milligrams of zinc.



The traditional breakfast food is oatmeal. One of the things people like about oatmeal is how nutrient-dense it is.

Oats assist to decrease cholesterol and promote the development of healthy bacteria in the stomach since they are rich in fiber, beta-glucan, Vitamin B6, and folates. Oats’ high zinc content is another reason to incorporate them into your diet.

1.3 milligrams of zinc are present in a half-bowl of oats.


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Pumpkin Seeds

Zinc is one of the many minerals found in abundance in pumpkin seeds. They can be incorporated into your diet in a variety of ways because they are highly versatile.

The green seeds also include significant amounts of iron, magnesium, and copper, as well as phytoestrogens, which are plant hormones that support postmenopausal women in maintaining a healthy level of good cholesterol.


Symptoms of Zinc deficiency in the human body-


Symptoms of Zinc deficiency in the humans


Your body uses zinc for cell formation and immunological function. Although there is still much to discover about zinc, we do know that it is necessary for growth, sexual development, and reproduction.

Your body can’t make healthy, new cells if you’re zinc deficient. As a result, you may have symptoms such as:


  • Wounds that won’t heal
  • Unexplained weight loss
  • Lack of attention
  • Reduced olfactory and gustatory senses
  • Loss of appetite due to diarrhea
  • Skin sores that haven’t healed


When should you contact your doctor?

In most circumstances, a zinc shortage is not a life-threatening condition. If you’re pregnant or nursing and think you might have a zinc shortage, you should seek medical help straight soon.

Zinc is required for proper fetal development.

You should see a doctor if you know you’re deficient and have diarrhea that lasts several days. Zinc is a mineral that aids in the battle against infection in the intestines, and without it, your illness may worsen.

If you have any of the following symptoms, you should contact your healthcare provider:

  • Feel sick or dizzy
  • Get a severe headache that won’t go away 
  • Become unconscious



Mineralized zinc is good for the body on the inside and the outside. Even your skin, which is the largest organ in your body, can benefit from it. Because of its anti-inflammatory qualities, zinc is highly beneficial for inflammatory acne and scarring.

If you think you may have a zinc deficiency, talk to your doctor about the best course of action. They can inform you of your diet’s zinc intake and whether taking supplements is safe for you.


Sarwar Abdullah
Sarwar Abdullah

Content writing is my passion. And I believe in following my dreams to achieve my goal in life! I am a full-time entrepreneur who believes in investing his time in his profession and passion equally.

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