What Food Is High In Zinc? | 23 Best Zinc Containing Foods*

7What food is high in zinc is the most common question nowadays. We all know vitamins are essential for our body, but remember minerals are also necessary as well as vitamins. Now you have to know what food is high in zinc for maintaining a proper diet.

When we are talking about minerals, always come in mind that calcium, selenium, and magnesium.

Let me tell you zinc is also essential compared to them because zinc helps maintain 300 enzymes, which help like wound healing, proper functioning of the immune system, and recovery of the body tissues.

Zinc also good for adequate smell and taste.

It would be best for you to eat zinc daily because our body does not store zinc. 

Before going to what food is high in zinc, if you are a vegetarian, it’s hard to maintain zinc because more than 60% (amount of zinc) of foods are non-veg. If you are a vegetarian, don’t be disappointed, we are researched and find lots of high zinc vegetables.

Before that, We are going to tell you why zinc is vital for a healthy lifestyle.

What are the benefits of zinc:

As previously said, it’s an essential mineral and many problem-solving benefits contained.

Proper Growth: Do you want to increase your height? then zinc is the best option because it helps to physical growth.

Immune function: Zinc helps build T lymphocytes; it’s an immune system cell.

The proper function of enzyme: Zinc gives an essential role in triggering chemical reactions within the body. These help the body use folic acid and growing new proteins and DNA.

Wound healing: Zinc mainly supports to grow healthy skin. It helps to heal an injury.

Zinc also a key factor during pregnancy, which is crucial for unborn babies’ growth.

I think these are the answer to your queries, what are the benefits of zinc, is not it?

Now you are thinking about what are the amount of zinc is best for you. Ok, let me clear you.

The best amount of zinc:

Here is some list of recommended dietary allowance:

  • Who are below six months, maintain 2 mg per day.
  • Who are seven months to three years, 3 mg per day.
  • Then four to eight years maintains 5 mg per day.
  • Who are nine to thirteen years maintains 8 mg per day.
  • Who are fourteen to eighteen years (especially girls) maintain 9 mg per day.
  • Who are above fourteen, especially boys and men, to maintain 11 mg per day.
  • Who are above nineteen; especially women maintain 8 mg per day.
  • Who are above nineteen; especially pregnant women maintain 11 mg per day.
  • Who are nineteen above, especially lactating mothers who maintain 12 mg per day.

I think now it’s clear to you why zinc is essential. Now we are going to your specific queries that what food is high in zinc and here are the best 23 zinc containing foods.

What food is high in zinc:

For your proper understanding, we divided its two categories.

  • Vegetables
  • Non-vegetables

1. Oysters:

The best part is oysters not only contain zinc also contains protein. It supports protein intake but does not boost your fat consumption, and it’s quite an exciting thing.

It also contains vitamin C, which is good for our immunity.

Per raw oysters contain 5.5 mg, per 100 gm oysters contain 61 mg of zinc and approximates per six oysters contain 32 mg of zinc. (1)

No need to say how to add your diet because it’s a useful herb and ok with raw intake or try anything combined.

But remember oysters are also a common cause of food poisoning, so always try fresh foods.

2. Dark chocolate:

I know you are surprised and also excited. Yes, dark chocolate contains zinc, not only that more dark chocolate contains more zinc.

Means, 70-85% dark chocolate in a 100-gram (3.5-ounce) bar carries 3.3 milligrams of zinc or 30% of the DV.(2)

Remember, dark chocolate also contains calories, 100 gm of the bar contains about 600 calories.

Though it provides nutrients, it also provides a high amount of calories. So, maintain your diet and especially during pregnancy.

It is not food that you should rely on as your primary source of zinc.

3. Sesame seeds:

If you are looking for what vegetables are high in zinc, then sesame foods are the best options. It does not only contain zinc but also has phytosterols, and it’s great for lower cholesterol.

Sesamin also a powerful compound present in the sesame seeds. Hormonal imbalance is a common fact nowadays, but sesame seeds have a more powerful effect on that. It helps to balance your hormones and gift a healthy life.

100 grams of sesame seeds contains 7.8 milligrams of zinc or 52% of the DV. (3)

Are you thinking about how to apply on a diet? Its very simple, you can use sesame seeds butter on your toast rather than other toast. You can also try with salmon fish and chicken.

4. Flax seeds:

Flax seeds also a rich source of zinc. Not only that, but it also contains omega 3 fatty acids and other nutrients, and it’s good for our brain and heart health. It’s also very useful in arthritis.

One hundred sixty-eight grams of flax seeds contain 7.3 milligrams of zinc or 49% of the DV. (4)

Breakfast is the best option for ground flax seeds like in salads. You can also spatter seeds on fried vegetables.

5. Pumpkin seeds:

Pumpkin seeds contain zinc and also a rich source in protein. The research said 100 grams of pumpkin seeds could provide 50% of daily protein demand and too good for a healthy heart.

Its also contains phytoestrogens and its good for maintaining cholesterol level, especially women (postmenopausal).

64 grams of pumpkin seeds contains 6.6 milligrams of zinc or 44% of the DV. (5)

You can take this as a salad before sleeping; it can increase your sleep quality.

6. Cocoa or cacao powder:

If you are looking for food with high zinc contents, then the cocoa powder is one of the best options. It’s not only high zinc also contains magnesium, manganese, and even copper.

These help to reduced inflammation and too good for heart and brain health.

Cocoa powder also contains flavonoids, and it helps to promote your immune system.

86 grams of cocoa powder contains 5.9 milligrams of zinc or 39% of DV.

You can take the cocoa powder with tea and coffee and also some protein shakes.

These foods have zinc and always try to avoid raw cacao powder because it can cause food poisoning. Some reports say heart failure can also occur. So not more than 60 gm cocoa powder per day.

7. Oats:

Oats is the most common breakfast for all of us, and if you are finding what food is high in zinc, then oats are the most popular one.

It’s a bucket of all nutrients that mainly contains beta-glucan and soluble fiber. Fibers help to reduce cholesterol levels and increase good bacteria in the gut.

156 grams oats contain 6.2 milligrams zinc or 41% of DV. (6)

We all know oats are perfect for breakfast.

what food is high in zinc

8. Swiss cheese:

132 grams of swiss cheese contains 5.8 milligrams of zinc or 38% of DV.

Swiss cheese not only contains zinc also contains calcium; its good for our bone health.

The source of swiss cheese, mainly animal source, also helps make protein because it contains all required amino acids. It also contains vitamin A and it right for our health.

You can take it as your choices like in lunch or any salad, but remember swiss cheese also contains the right amount of fat, 1-ounce swiss cheese carries 7.88 grams of fat, always tries to maintain its limit.

9. Lima beans:

Per 178 grams of lima beams, contains 5 mg of zinc or 34% of DV.

Lima beans not only contains zinc, but it also contains folate. Folate is essential for DNA synthesis. Lima beans also have a rich source of fiber which fighting against digestive cancer.

It also includes some vitamin-like B1 and B6.

Evening soup is a good option; you can add some dried lima beans.

10. Kidney beans:

184 grams of kidney beans contains 5.1 mg of zinc or 34% of DV.

If you are looking for what foods contain zinc and help in diabetes, then kidney beans are perfect for you. It also helps to keep cholesterol levels low. C protein mainly responsible for an inflammatory disorder; kidney beans also reduce it.

It a healthy vegetable and can easily add your salad and also can use it with some fruits.

11. Groundnuts:

Per 100 grams of groundnuts contains 3.3 mg of zinc or 33% of DV.

Groundnuts not only contain zinc also contains other healthy nutrients like vitamins, calcium, phosphorus, potassium, etc.

These help to minimize the risk of heart problems and also in gallstone development. It also maintains glucose levels.

Eating them proper out of the shell will be the first-class way. Breaking and snacking, as we also can name it. Grab a handful of groundnuts as you take a seat down to look at the nighttime sitcom.

12. Lamb:

Per 113 grams of lamb contains 3.9 milligrams zinc or 26% of DV.

Those are athletics and trying to maintain fitness, and looking for what food is high in zinc, then lamb is a great option.

It does not only contain zinc also has a high rich of essential proteins.

It also contains the most potent amino acids, beta-alanine, its perfect for physical health performance.

You can take it with dinner.

13. Almonds:

Per 95 grams of almond contains 2.9 mg of zinc or 20% of DV.

If you are looking for the tastiest food with high zinc contents, then almonds are one of the best options.

We all know almonds are perfect for brain health, and it helps to reduce Alzheimer’s, it’s a brain disease.

It also has a rich source of vitamin E, which defends the cell membrane from injury. It also contains antioxidants that help to reduce stress.

Related Article: Strategies on how to manage stress (foods & things).

Nothing to say about almonds use, we all know, but morning with almonds and bedtime almonds are perfect for you.

14. Egg :

Eggs are not those types of food with high zinc contents. It contains a modest amount of zinc.

A standard egg contains protein 5.5 grams but calories only 68 and other essential nutrients.

Here you can get different nutrition values with a white portion of egg and egg yolk.

The white portion of an egg contains 0.01 mg of zinc, and egg yolk contains 0.4 mg of zinc. Total percentage in white 0.2 and the yolk 99.8%.

The egg is a combination of vitamins A, D, E, and K and contains omega 3 fatty acids and antioxidants. Two more powerful antioxidants are zeaxanthin and lutein. These two are essential for vision health.

Half boiled eggs are a good option you can add on breakfast and also in your meal.

15. Chickpeas:

Per 164 grams, chickpeas contain 2.5 mg of zinc or 17% of DV.

Chickpeas also contain fiber and selenium. Fiber is a compound that maintains your cholesterol level. It reduces the risk of heart disease and even diabetes. 

Selenium is a mineral that decreases the risk of cancer.

You can toss chickpeas right into a protein-packed bean salad. Or you may use chickpea meal to put together baked products. Even including chickpeas to each vegetable soup can substantially beautify its dietary content.

16. Crab:

Per 85 gm serving crab contains 3.1 mg of zinc or 20% of DV.

Are you looking for what food is high in zinc and also contains complete protein then, the crab is the best option for you.

Not only protein also contains vitamin B12, but it also helps to reduce the risk of heart problems.

17. Peas:

Per 100 grams, pees contain 1.9 mg of zinc.

Thinking about which foods have zinc with low calories, then peas the best one. Its free from cholesterol, and a meager amount of fat presents include sodium.

Peas also a good source of antioxidants, especially lutein, and it’s excellent for our retina.

Remember, pees also have a substantial glycemic index that causes blood sugar levels can spike. So, try to avoid excessive amounts of it.

You can add peas in your meal as a salad. You can also eat in raw form.

18. Cashews:

Per 28 grams of cashews contain 1.6 mg of zinc or 11% of DV.

Those have problems with animals fat and protein and looking for what vegetables are high in zinc; then, you can try cashews.

It contains healthy fats, fiber, vitamins, and essential minerals. As previously said, all ingredients are vital for a healthy lifestyle.  

Two powerful fatty acids present mono and polyunsaturated fatty acids. These help to reduce bad cholesterol levels in the heart.

You can take it in the evening snack or you can also take it with butter in the morning breakfast.

19. Milk:

Standard one glass of milk contains 1.05 mg of zinc with other nutrients like calcium, vitamins, sodium, selenium, etc.

Nothing to say about milk, We all know the importance of it.

You can take it with turmeric as a boiled form. Usually, for breakfast, we are accustomed to oats.

20. Yogurt:

Per 245 grams of yogurt contains 1.4 milligrams of zinc or 10% of DV.

One cup of yogurt contains almost 50% of essential minerals. Those are important in our daily life. Yogurt also contains calcium, vitamins, and proteins.

If you are thinking about what food is high in zinc during pregnancy, then yogurt is best because it can reduce the risk of birth defects. 

21. Mushrooms:

Per 70 gm mushroom contains 0.4 mg of zinc or 2% of DV.

Mushrooms not only contain zinc also contains iron and vitamins like C & D.

It also contains the most rear minerals germanium. Nutrition your body to use oxygen that helps effectively

22. Spinach:

Per 30 gm of spinach contains 0.2 mg of zinc or 1% of DV.

Spinach is excellent immunity-boosting food. Its contains antioxidant, especially alpha-lipoic acid. This acid helps to block oxidative stress and suitable for diabetes patients.

 Related article: Boosting Immunity with foods.

23. Chicken:

If you are looking for which foods have zinc then the chicken is good, but looking for food with high in zinc than chicken is a not good option.

Per 41 grams of chicken contains 0.8 mg of zinc or 5% of DV.

Chicken has a rich source of protein and also contains selenium; these are healthy nutrients. These are the nutrients fight with cancer germs.

Bonus tips:


Serving grass feed beef, per 28 grams contains 1.3 mg of zinc or 8% DV.

Serving beef is a food with high zinc contents. Its contains omega 3 fatty acid, which is good for a healthy heart and includes a low-fat amount.

I think these are the answers to your queries that what food is high in zinc, is not it?

But wait before closing the article, we want to share something new about how you know your body getting enough zinc?

Previously we said what are the benefits of zinc now we are sharing some signs.

Signs of zinc deficiency:

  • Slow growth, especially in a child:

If your body has zinc deficiency, it affects thyroid levels, and hair loss is the expected sign.

Weak Immunity is a common sign; you can feel by itself.

Sneezing and allergic reaction are evident because of the blockage of histamine release, which is also affected by zinc deficiency.

The sleeping problem can occur because melatonin is a sleeping hormone affected by insufficient zinc in the body.

  • Skin problems may occur.
  • Zinc in pregnancy also important it can affect both mother and child.

Importance of zinc in pregnancy:

Zinc is an essential nutrient during pregnancy. According to WHO, 80% of pregnant women taking an inadequate amount of zinc around 9.6 mg, where standard dose during pregnancy is 12 mg.

Zinc in pregnancy very crucial. Insufficient zinc can cause infertility and can affect the growing baby.

If you are looking for what food is high in zinc then upper all fruits contain zinc which helps you a lot but always consults with you doctor regarding foods and diet habit because manual check-up has less error. So, not to avoid zinc in pregnancy time.

Now we are trying to answer those regular queries regarding what food is high in zinc and what are the benefits of zinc.

What happens if you take too much zinc?

If you take excessively zinc, it may cause food poisoning. Also may occur headache, vomiting, and diarrhea. In severe cases, it’s lower the good cholesterol levels, which are not a good sign.

What Vegetables are high in zinc?

If you are finding what vegetables are high in zinc then here are the answers.

  • Spinach
  • Mushrooms
  • Lima beans
  • Green pees
  • Broccoli
  • Ocra.
  • Avocados
  • Blackberries

What foods are rich in zinc?

If you are finding what food is high in zinc then here are the answer.

  • Oyster
  • Read meat
  • Beans
  • Nuts
  • whole grains.

Some words from Heal Health family:

After all the above discussions, we think you are getting pieces of information regarding what food is high in zinc or its importance in our life. 

Above all, data are serving food data.

Remember, our body can’t store zinc, so you have to eat daily and regularly. Can’t skip your meal, most importantly, which foods have zinc. Always try a mixture of dishes.

If you find any helpful information regarding your queries that what food is high in zinc, then share this article on your social media platform and helps others.

Thank you.

Written by: Saikat Bera ( Asst. prof. of Pharmacology)

Reviewed by: Riya Paul ( Asst. prof. of Biotechnology)

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