8 Foods High in Zinc

Foods High in Zinc

In this article, I will tell you 8 foods high in zinc. Do you know our bodies are in dire need of zinc and yet don’t amass it? Zinc is an essential nutrient that helps our body to perform various functions like healing wounds, boosting immunity, synthesizing crucial bodily proteins, and much more ahead. We will be sharing some foods that will help you get your regular zinc dose effectively.


An excellent yet savory source of zinc is meat especially red meat.

Usually, red meat is well thought out to be the source that has plenty of zinc in it but other kinds of meat can also have sufficient zinc about 100 grams or 3.5 Ounces of raw meat has about 4.9 milligrams of zinc.

This amount also contains 180 calories among which 20 grams is protein and 10 grams is fat. Meat also provides us with other vital nutrients such as b vitamins, creatine, and iron. It is essential to fulfilling your zinc requirement but one also has to consider the health issues that overeating meat will create.

Researches have linked eating a substantial amount of red meat with heart diseases and cancers but there is nothing to be worried about as long as you have control over meat consumption.

Try adding fruits, vegetables, and fibers in your diet alongside meat to ward off the health issues due to excessive meat intake.


Zinc-rich foods

Food groups that are most affected by less meat consumption are vegans and vegetarians. For them, legumes are the best And operative choice to fulfill the zinc requirement. Members of the legumes family, like chickpeas, lentils beans, are excellent sources of zinc. If you are a vegan you can relish zinc benefits through meals like hummus, edamame, and black beans. Legumes are low in calories and have a high concentration of protein, minerals, vitamins, and fibers. 100 grams of lentils will give you 12% zinc.

One-quarter cup of hummus has 8.2% zinc which is the daily recommended amount of this essential nutrient. If you want to add more zinc to your diet you can try canned chickpeas as they contain 19% zinc. Lentils have 11% zinc and edamame contain 20% zinc as well. Another fact about legumes is that you can add them easily to salads, soups, and stew. Legumes have fomented levels of minerals.

Some research has shown that the legumes possess phytates which are antinutrients and prevent the body from zinc absorption. This indicates that legumes might not be a substantial zinc source for vegans but more research is needed.


We know how many essential nutrients and vitamins do nuts possess, right? If you are deficient in iron nuts will come to help. Whether you lack in some minerals or vitamins your nutritionist will suggest you eat nuts. The same is the case with zinc deficiency. All praise goes to nuts because they have tremendous amounts of nutrients, fats, fibers, and minerals essential for our bodies.

Pine, nuts, peanuts, cashews, and almonds are the most eaten and flavored nuts. Not only does it satisfy one’s taste buds, but it also boosts zinc intake. An ounce of cashew has about 15% zinc. Nuts are also the most expedient snack one can ever ask for. They are also associated with lessening risk factors for various diseases like cancer, diabetes, and heart stroke.

A new wave of study has revealed that people who eat nuts live longer compared to those who don’t. Why wait then start cracking your favorite nuts without a moment of delay.

Whole grains

Quinoa, oats, and rice are important whole grains that contain a considerable amount of zinc in them. Research shows that grains also contain phytates, just like legumes which inhibit the body’s zinc absorption by binding to zinc. Refined versions of zinc have fewer phytates than the refined ones.

Despite this fact, whole grains are best for maintaining optimal health. They also prove to be the best source of various nutrients like B vitamins, fiber, magnesium, phosphorus, zinc, and selenium. Many studies have suggested the consumption of whole grain improves the quality of life and ensures longevity.

Whole grains also reduce the risk of obesity, heart diseases and diabetes.

Also Read 12 Symptoms of Zinc Deficiency


Another authentic and delish zinc-rich food is seeds. You are doing yourself a favor already if you have roots in your diet plan but if not, you should be adding it as soon as possible because of the attractive benefits it possesses. Seeds have an extensive amount of zinc in them but not all the bases have it. For instance, 30 grams of hemp seeds will contain about 31% of the daily recommended zinc intake for both men and women.

Squash sesame and pumpkin seeds have a considerable amount of zinc. As well, they also have healthy fats, vitamins, minerals, and dietary fibers, making them an excellent diet choice. Studies have revealed that adding them to your diet will give you some excellent health benefits such as less cholesterol and blood pressure levels in the body. Another fact about seeds is that you can add them to your diet easily like you enjoy them by adding in salads, stews, soup, smoothies, or yogurt.

The choice is all yours.


shellfish zinc-rich food

Another healthy low calorie food that is high in zinc is shellfish. Few of us don’t know about the shellfish and haven’t tried it yet but I bet you after readings its benefits you will get yourself one. Oysters a kind of shellfish have relatively higher amounts of zinc. For instance, six medium-sized oysters contain about 33 milligrams of zinc.

Other shellfish types possess a lower level of zinc as compared to oysters. Alaskan crabs, for example, have about 8 milligrams of zinc every 100 grams. Other shellfish types like shrimps and mussels are good sources as well because both contain about 14.5% zinc. Shellfish are often half cooked for the sake of their tastes. But if you are expecting, ensure to cook it thoroughly to avoid digestion issues like food poisoning.


We are well familiar with the influence of milk and other dairy products in our life. But do you know that milk and other dairy resources, apart from calcium, are high in zinc as well? Milk, cheese, and yogurt are not only appetizing but also have a high nutritional profile.

A single cup of milk passes about 9.5 percent zinc. On the other hand, a cup of plain yogurt will help you get about 25% zinc. There are several ways whereby you can enjoy dairy products. You can add it to cereals, oatmeal, and or smoothies. Another way to enjoy yogurt is to add fruits to it. Don’t need to worry if you are a vegan and can’t enjoy the benefit of this natural product. You can add almond milk, hemp milk, coconut milk, or soy milk to regularly get ample zinc.

Dark Chocolate

Dark chocolate another high zinc food

The sweet yet electrifying fact about dark chocolate is that it has a fair amount of zinc. The darker the chocolate is, the more zinc it has. Dark chocolates are very beneficial and healthy for our health. They lower the blood pressure and improve blood flow in the body. This is because of the presence of flavonol content in it. Eat no more than one once is each day to keep your sugar and calories in check.

Zinc is an indispensable nutrient that our bodies need to function correctly. Don’t stick to a single zinc enriched diet. Instead, alter the diet with varied foods high in zinc to get the most of this vital nutrient. Add these foods to your diet to improve the quality of life. Did you find this article helpful or informative? Let us know in the comments section below.


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