Zinc-rich foods are an important mineral for overall health and well-being. Zinc is essential for wound healing, cell communication and division, DNA and protein synthesis, and immunological function. It is involved in hundreds of enzymatic reactions throughout the body.
Furthermore, zinc is necessary for having a sense of taste as well as promoting fetal growth and development during pregnancy.2 Because your body does not produce zinc, it is critical to include zinc-rich foods in your diet regularly. This article looks at the greatest zinc-rich foods.
How Much Zinc Do You Need to Get the Benefits?
According to MedlinePlus, zinc is an essential trace mineral, which means our bodies only require a trace quantity of it to stay healthy. The National Institutes of Health (NIH) recommends 8 milligrams (mg) for adult women and 11 mg for adult men. While only a small amount is required, do not underestimate the power of this magnificent mineral.
the Top 10 Zinc-Rich Foods
1. Zinc-Rich Foods: Meat
Meat is a great source of zinc. Zinc is abundant in red meat, but it can also be found in beef, lamb, and pork.
A 100-gram (3.5-ounce) serving of raw ground beef contains 4.79 mg of zinc, which is approximately 44% of the DV for males and 60% of the DV for females.
In addition, one serving contains 176 calories, 20 grams of protein, and 10 grams of fat. It also contains a lot of other important minerals like iron, B vitamins, and creatine.
It’s worth mentioning that consuming a lot of red meat, particularly processed meat, has been related to an increased risk of heart disease and various malignancies.
| Zinc-Rich Foods | Zinc Content (mg per 100g) | Benefits |
|---|---|---|
| Beef (Lean) | 12.3 | Supports immune function and muscle growth |
| Lamb | 4.4 | Rich in protein and essential minerals |
| Pork | 2.9 | Provides zinc for metabolic processes |
| Chicken (Dark Meat) | 2.4 | Offers a good source of protein |
| Turkey | 3.1 | Lean meat option with zinc benefits |
| Organ Meats (Liver) | 5.9 | Highly concentrated source of zinc |
2. Zinc-Rich Foods: Crab and Lobster
Crab and lobster are both high in zinc. 3 ounces (oz) of cooked Alaskan king crab has 6.5 mg, and a small steamed or boiled lobster has 4.7 mg, according to the USDA. Seafood is also an excellent complement to any heart-healthy diet, though according to Harvard Health Publishing, shellfish does not deliver as many cardiac advantages as salmon or sardines.
| Zinc-Rich Foods | Zinc Content (per 100g) |
|---|---|
| Alaskan King Crab | 6.5 mg |
| Blue Crab | 3.6 mg |
| Snow Crab | 5.6 mg |
| Lobster (cooked) | 2.5 mg |
| Lobster (raw) | 3.6 mg |
| Dungeness Crab | 4.7 mg |
| Jonah Crab | 6.7 mg |
| Stone Crab | 3.5 mg |
3. Zinc-Rich Foods: Oysters
According to the United States Department of Agriculture (USDA), this bivalve has 5.5 milligrams of zinc per uncooked oyster. According to the USDA, this shellfish is also low in calories, with only 7 calories per oyster, and is high in other important vitamins and minerals such as vitamin B12 and selenium.
Oysters can be served cooked, canned, or on the half shell. Whatever way you serve them, you’re in for a delightful treat and, thanks to their high zinc level, maybe a stronger immune system as well.
| Zinc-Rich Foods (Oysters) | Zinc Content (mg per 100g) |
|---|---|
| Raw Oysters | 78.6 |
| Cooked Oysters | 91.5 |
| Fried Oysters | 71.3 |
| Smoked Oysters | 16.6 |
| Oyster Rockefeller | 15.5 |
| Oyster Stew | 24.6 |
| Grilled Oysters | 49.0 |
| Oyster Soup | 16.5 |
4. Zinc-rich foods: legumes
Zinc is abundant in legumes such as chickpeas, lentils, and beans. 100 grams (3.5 oz) of cooked lentils provide 12% of the DV for men and 16% for women.
However, legumes contain phytates as well. Because these antinutrients hinder zinc and other mineral absorption, zinc from legumes is not as well absorbed as zinc from animal sources.
Despite this, legumes can be an essential source of zinc for vegans and vegetarians. They are also a good source of protein and fiber that may be added to soups, stews, and salads.
Heating, sprouting, soaking, or fermenting legumes and other plant sources of zinc can boost the bioavailability of the mineral.
| Zinc-Rich Foods (Legumes) | Zinc Content (mg per 100g) |
|---|---|
| Lentils (cooked) | 1.3 |
| Chickpeas (cooked) | 1.5 |
| Black beans (cooked) | 1.0 |
| Kidney beans (cooked) | 0.9 |
| Lima beans (cooked) | 0.8 |
| Peas (cooked) | 1.2 |
| Pinto beans (cooked) | 1.1 |
| Mung beans (cooked) | 0.9 |
| Soybeans (cooked) | 0.9 |
| Navy beans (cooked) | 1.1 |
| Adzuki beans (cooked) | 1. |
5. Zinc-Rich Foods: Seeds
Seeds are a nutrient-dense supplement to your diet that can help you get more zinc. 3 tablespoons (30 grams) of hemp seeds, for example, contain 27% of the DV for males and 37% for females.
Pumpkin, squash, and sesame seeds are among the seeds that contain substantial levels of zinc. Seeds contain fiber, good fats, vitamins, and other nutrients, in addition to zinc.
Eating them as part of a balanced diet has also been linked to a variety of health benefits, such as lower blood pressure and cholesterol. To incorporate more seeds into your diet, try incorporating them into salads, soups, yogurt, or other dishes.
| Zinc-Rich Foods (Seed Type) | Zinc Content (mg per 100g) |
|---|---|
| Pumpkin seeds | 7.64 |
| Sesame seeds | 10.23 |
| Hemp seeds | 9.9 |
| Sunflower seeds | 5.78 |
| Chia seeds | 4.58 |
| Flaxseeds | 4.34 |
| Watermelon seeds | 10.7 |
6. Zinc-Rich Foods: Whole Grains
Whole grains contain fiber, which aids digestion, manages cholesterol levels, and keeps you full throughout the day. Aside from fiber, many grain and cereal selections contain vital minerals such as zinc.
While zinc-fortified bread is available, oats are the finest natural whole-grain zinc source, with 2.3 milligrams in one cup of cooked oatmeal. Brown rice is another good choice, at 0.7 mg per half cup cooked.
| Zinc-Rich Foods (Whole Grain) | Zinc Content (mg/100g) |
|---|---|
| Quinoa | 1.53 |
| Wheat Germ | 16.7 |
| Oats | 4.29 |
| Buckwheat | 2.0 |
| Brown Rice (cooked) | 1.24 |
| Barley (cooked) | 2.77 |
| Millet | 1.67 |
7. Zinc-Rich Foods: Milk and Dairy Foods
Milk and yogurt are delightful and nutritious sources of zinc, in addition to being high in calcium. According to the USDA, 1 cup of nonfat or low-fat milk contains around 1.1 mg of the mineral. Meanwhile, 1 cup of nonfat or low-fat plain yogurt contains 2.4 mg and 2.2 mg of calcium, respectively.
Nonfat or low-fat milk can be used for cereal, oatmeal, and smoothies, and yogurt can be topped with granola and fresh fruit.
| Zinc-Rich Foods (Dairy Foods) | Zinc Content (mg per 100g) |
|---|---|
| Whole Milk | 0.42 |
| Cheddar Cheese | 3.11 |
| Plain Yogurt (whole milk) | 0.99 |
| Cottage Cheese | 0.4 |
| Mozzarella Cheese | 2.83 |
| Swiss Cheese | 4.09 |
| Parmesan Cheese | 3.09 |
8. Zinc-rich foods: dark chocolate
What a delightful surprise! Another intriguing fact about dark chocolate is that it is high in zinc. And the darker the color, the better: According to the USDA, 60 to 69 percent cacao cultivars have some — approximately 0.8 mg — per ounce, whereas 70 to 85 percent cacao variants include 0.9 mg.
But that’s not all: According to the Cleveland Clinic, dark chocolate may have certain vascular benefits, such as decreasing blood pressure and boosting blood flow, due to its flavanol concentration. While dark chocolate may be your favorite zinc source, it isn’t the only one: To keep calories and sugar in check, limit yourself to 1 ounce each day.
Dark Chocolate (70-85% cocoa): Around 3.3 mg
9. Zinc-Rich Foods: Nuts & peanuts
Nuts such as pine nuts, cashews, and almonds can help you get more zinc. While officially a legume, peanuts contain zinc as well. Nuts provide fiber, healthy fats, and a variety of vitamins and minerals.
If you’re looking for a zinc-rich nut, cashews are a fantastic option. A 1-ounce (28.35-gram) portion contains 15% of the daily value (DV) for men and 21% for women.
Nuts may also help lower risk factors for certain diseases, including as cancer and heart disease.
Furthermore, persons who eat nuts and peanuts tend to live longer lives than those who do not, thus they may help you live longer.
| Zinc-Rich Foods (Nut/Peanut) | Zinc Content (mg per 100g) |
|---|---|
| Pumpkin seeds | 7.64 |
| Sesame seeds | 10.23 |
| Hemp seeds | 9.9 |
| Sunflower seeds | 5.78 |
| Cashews | 5.78 |
| Almonds | 3.31 |
| Peanuts | 3.27 |
| Walnuts | 3.09 |
| Pine nuts | 6.45 |
| Brazil nuts | 4.06 |
10. Zinc-Rich Foods: Eggs
Are eggs high in zinc?
Eggs have a modest zinc content and can help you satisfy your daily zinc requirements.
One large egg, for example, contains 5% of the DV for males and 7% for females.
A large egg also contains 77.5 calories, 6.3 grams of protein, 5.3 grams of good fats, and several vitamins and minerals such as B vitamins, selenium, and choline.
| Type of Egg | Zinc Content (mg per 100g) |
|---|---|
| Chicken (raw) | 1.3 mg |
| Chicken (cooked) | 1.0 mg |
| Duck (raw) | 2.7 mg |
| Duck (cooked) | 2.7 mg |
| Quail (raw) | 1.1 mg |
| Quail (cooked) | 1.3 mg |
Groups at High Risk of Zinc Deficiency
Alcoholics – 30-50% of alcoholics have low zinc levels because alcohol reduces zinc absorption and increases urine zinc output.
Vegetarians – The bioavailability of zinc in animals is higher, making it more easily absorbed. Phytates, which bind to zinc and limit absorption, are also found in legumes and whole grains. Vegetarians should try to consume 50% more zinc per day to maintain adequate levels.
Pregnant and lactating women – A developing fetus requires a lot of zinc, and a lot of zinc is lost through breast milk after birth.
Older Breastfed Infants – Infants older than 6 months should take age-appropriate zinc-containing meals because the amount of breast milk is no longer adequate.
Sickle Cell Disease Patients – For unknown causes, 44% of children and 60-70% of adults with sickle cell disease have low zinc levels.
People with Gastrointestinal and Other conditions – Gastrointestinal surgery, Crohn’s disease, ulcerative colitis, small bowel syndrome, and other digestive conditions can all reduce zinc absorption and lead to zinc loss.
People who use large amounts of iron supplements – Iron can interfere with zinc absorption; to prevent this impact, iron supplements should be given between meals to allow zinc to be fully absorbed.
Diuretics – Thiazide diuretics such as chlorthalidone (Hygroton) and hydrochlorothiazide (Esidrix and HydroDIURIL) can increase zinc excretion by 60% and deplete bodily tissues of zinc reserves in the long run. If you are taking these diuretics for an extended period, see your doctor or clinician to monitor your zinc levels, and eat extra zinc-rich foods.