15 Healthy Foods That Are High in Zinc

Oysters are considered to be the food highest in which food is highest in zinc with a 3-ounce serving containing 493% of the daily recommended intake. Other good sources of zinc include beef and pork, fortified breakfast cereals, and baked beans.

15 Healthy Foods That Are High in Zinc
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Zinc is an essential mineral and a food supplement that can be present in different food sources. Zinc can help with other health problems like the common cold and heart problems like arrhythmia or irregular heartbeat and can improve eye health. Zinc can also help in healing wounds. The daily recommended dosage of zinc in diets is 8 mg for adult women to 11 mg for adult males. But do you know which food is highest in zinc? Zinc-rich foods include oysters, beef, pork, chicken, beans, nuts, and whole grains. However, it can be challenging to include zinc as it is in trace amounts in many food sources. Thus, you can note these 15 food items with the highest amount of zinc.

Oysters are packed with zinc-

Oysters are the powerhouse of zinc and contain 5.5 mg of zinc per oyster. That means they are excellent sources of minerals and are also low in calories. They have seven calories per oyster and can be a valuable source of vitamins and minerals. Oysters also taste great when added to meals.

1. Crabs-

CrabsCrabs and oysters are excellent zinc sources and can be a great addition to any heart-healthy diet. Crabs are also delicious on the pallet and can be fried, dried, or stuffed.

2. Meat and poultry-

Meat and poultryBeef, pork, and chicken are loaded with protein and have decent zinc. So get some pork and chicken into your diet for all your nutrition news. They can be in the form of tender or boneless chickens and have an incredible mineral source.

3. Eggs-

EggsEggs contain zinc and can optimize the level of nutrients in our diets. There are 0.6 mg of zinc in a giant egg. If you are an egg eater, you should eat eggs for your zinc needs. Eggs are versatile, can be added to all food items, and taste delicious.

4. Mushrooms and kale-

Mushrooms and kaleMany nutritious food items like mushrooms, spinach, and kale are rich sources of vegetarian protein, and about one cup of mushroom has 0.36 mg of zinc. Kale can offer 0.3 mg of zinc in one cup of chopped kale. Kale can be primarily added to smoothies and curries to fulfill the requirement of kale. Also, Read 20 Foods For Fasting to Keep You Energetic

5. Legumes-

LegumesLegumes are vegetarian sources of zinc and are widely available in all legumes, like chickpeas, lentils, and beans. Legumes can be consumed with edamame and black beans and added to humus for extra health benefits. About 1 cup of lentils can get 2.52 mg of zinc. Legumes are low in fat and can offer excellent sources of fiber, protein, vitamins, and minerals. 

6. Nuts and seeds-

Nuts and seedsVarious nuts like pine nuts and pumpkin seeds also have a lot of zinc. There is 2.17 mg of zinc per cup in pumpkin seeds and 1.8 mg in pine nuts. They can be added to high-fiber food sources like oatmeal. Dry-roasted cashews also have a more significant percentage of zinc, about 1.5 mg per cup. Chia seeds are another seed that can be added to this list.

7. Whole grains-

Whole grainsWhole grains are packed with fiber, minerals, and vitamins and can be an excellent source of zinc. For example, about one cup of roasted raw oats can have 2.95 mg of zinc, and brown rice can have 1.38 mg of zinc. A whole wheat grain of wheat can have a sandwich that can have 1.12 mg of zinc. Quinoa can have 1.85 mg of zinc per cup.

8. Fortified cereals-

Fortified cerealsFortified cereals are rich in minerals and vitamins and can have more zinc per cup. About one cup of fortified cereals can have 2.8 mg of zinc and be easy to consume in the mornings.  Also, Read Do you know 4 junk foods could weaken the bones?

9. Milk and dairy products-

Milk and dairy productsMany zinc products can have different sources of calcium, and milk, along with cheese, are nutritious and delicious sources of many minerals and vitamins. About one cup of nonfat milk can have 1.1 mg of zinc. Fat-free milk can be added to cereals, oatmeals, and smoothies.

10. Dark Chocolate-

Dark ChocolateDark chocolate is a rich source of zinc. About 1 cup of zinc can have 0.75 mg of zinc. So dark chocolate can help with blood pressure and improve blood flow into the body. Dark chocolate can be your favorite source of zinc and can keep calories and sugars in check. So, when you want a solution on which food is highest in zinc, dark chocolate is the healthiest and tastiest option to pick up. 

11. Lamb-

LambLamb is another excellent source of zinc, and 100 g of lamb contains 4.8 g of zinc. People should have beefy meat. Zinc is also a rich source of vitamin B12, selenium, iron, and protein. Lamb is a source of zinc for many non-vegetarians.

12. Hemp seeds- 

Hemp seedsHemp seeds contain 5 mg of zinc per cup of hemp seeds. And can be an excellent source of omega-three and omega-nine fatty acids apart from zinc. They are also a great way of maintaining heart health. They are for both vegetarians and non-vegetarians.

13. Yogurt-

YogurtOne cup of yogurt can have 1.4 mg of zinc, which can be present in many probiotics and promote good bacteria for health and healthy digestion. It also helps boost immunity and improve gut health and cardiovascular health. Also, Read Vegetable high in Protein: 15 Options to Boost Your Protein Intake

14. Spinach-

SpinachSpinach is a superfood and an excellent source of zinc. It can help keep heart disease, obesity, diabetes, and other minor infections away from the body. About one cup of spinach can have 1.4 mg of zinc, and since they become significantly less after cooking, they can be added in more considerable amounts of any food source.

What are the different signs of zinc deficiency?

Some people are not able to digest zinc in their bodies so they can have the following signs-
  • Poor appetite
  • Hair loss
  • Depressed mood
  • Decreased immunity
  • Skin infections
  • Stunted growth
  • Weight loss
  • Mental and physical lethargy
  • Diarrhea


To sum it up, which food is highest in zinc? Oysters are considered to be the highest in zinc, with a 3-ounce serving containing more than the recommended daily intake. Other foods high in zinc include beef, pork, chicken, beans, nuts, and whole grains. Incorporating these foods into your diet can help ensure that you are getting enough zinc. Remember that a well-balanced diet, including various nutrient-dense foods, is important for overall health. Thus, it will be better to include zinc-rich foods in your diet but make sure not to have too much as excess can be harmful, and it will be best to get in touch with your nutritionist if needed.

Frequently Asked Questions

Which fruits are rich in zinc?

The fruits that are rich in zinc are blueberries. Blueberries contain 2.5 mg of zinc; another fruit with higher levels of zinc is pomegranate. Raspberries also have some amount of zinc in them.

What are the vegetables that are high in zinc?

Vegetables rich in zinc are mushrooms, kale, broccoli, and garlic. For example, about one cup of sliced mushrooms can have 0.36 mg of zinc.

What are food sources rich in zinc?

Lentils are the best source of zinc, and they also have lower fat and calorie content. Lentils are rich in protein and fiber and contain almost 4.7 mg of zinc per cup of lentils. You can use lentils in your curries.

What causes a deficiency of zinc?

Zinc deficiency is caused when people have problems absorbing nutrients in their food. As a result, their digestive tract can not absorb zinc. This is mainly seen in older people. Some medications can also cause a loss of zinc through the urine.