Foods That Are High In Zinc.

Zinc is a mineral that's essential for good health.

Going “keto”.jpg


It’s required for the functions of over 300 enzymes and it metabolizes nutrients, maintains your immune system and grows and repairs body tissues

Your body doesn’t store zinc, so you need to eat enough every day to ensure you’re meeting your daily requirements

It’s recommended that men eat 11 mg of zinc per day, while women need 8 mg. However, if you’re pregnant, you’ll need 11 mg per day, and if you’re breastfeeding, you’ll need 12 mg

Some people are at risk of a zinc deficiency, including young children, teenagers, the elderly and women who are pregnant or breastfeeding

However, eating a healthy balanced diet that includes zinc-rich foods should satisfy everyone’s needs.

Here are a few foods rich in Zinc:

download.jpeg

1. Dark Chocolate

A 100-gram bar of dark chocolate with 70–85% cocoa contains:

  • 11 grams of fiber

  • 67% of the RDI for iron

  • 58% of the RDI for magnesium

  • 89% of the RDI for copper

  • 98% of the RDI for manganese

  • It also has plenty of potassium, phosphorus, zinc and selenium

Of course, 100 grams (3.5 ounces) is a fairly large amount and not something you should be consuming daily. All these nutrients also come with 600 calories and moderate amounts of sugar.

For this reason, dark chocolate is best consumed in moderation

Dark chocolate can be a source of zinc. However, it’s also high in calories and sugar, so it should be eaten in moderation and not as a primary source of zinc.

Top-25-Foods-That-Are-Rich-In-Zinc-1.jpg

2. Meat

Meat is a highly controversial food.

On one hand, it's a staple in many diets and is a great source of protein and important nutrients.

On the other hand, some people believe eating it is unhealthy, unethical and unnecessary.

A 3.5-oz (100-gram) portion of lean beef provides:

  • Calories: 205.

  • Protein: About 27 grams.

  • Riboflavin: 11% of the RDI.

  • Niacin: 19% of the RDI.

  • Vitamin B6: 16% of the RDI.

  • Vitamin B12: 19% of the RDI.

  • Niacin: 63% of the RDI.

  • Phosphorus: 24% of the RDI.

  • Zinc: 50% of the RDI.

  • Selenium: 28% of the RDI.

The nutrient profiles of other muscle meats are similar, although they contain less zinc

Meat is an excellent source of zinc. A 100-gram serving of raw ground beef provides men 43% of their daily recommended zinc intake.

3. Eggs

Eggs contain a moderate amount of zinc and can help you meet your daily target.

A single large boiled egg contains:

  • Vitamin A: 6% of the RDA

  • Folate: 5% of the RDA

  • Vitamin B5: 7% of the RDA

  • Vitamin B12: 9% of the RDA

  • Vitamin B2: 15% of the RDA

  • Phosphorus: 9% of the RDA

  • Selenium: 22% of the RDA

  • Eggs also contain decent amounts of vitamin D, vitamin E, vitamin K, vitamin B6, calcium and zinc

This comes with 77 calories, 6 grams of protein and 5 grams of healthy fats.

One large egg contains 5% of a man's daily recommended intake of zinc, as well as a host of other nutrients, including protein, healthy fats, B vitamins, selenium and choline.

download (2).jpeg

4. Whole Grains

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

However, the zinc they provide may not be absorbed as well as other sources due to the presence of phytates.

In one ounce (28 grams) of dryoats:

  • Fiber: 3 grams

  • Manganese: 69% of the RDI

  • Phosphorous: 15% of the RDI

  • Thiamin: 14% of the RDI

  • Magnesium: 12% of the RDI

  • Copper: 9% of the RDI

  • Zinc and iron: 7% of the RDI

Whole grains are considerably better for your health and a good source of many important nutrients like fiber, B vitamins, magnesium, iron, phosphorus, manganese and selenium.

691dd6a63544bffa4f43e272cae00b4a.jpg

5. Shellfish

Shellfish are healthy, low-calorie sources of zinc.

Shellfish like oysters, crab, mussels and shrimp can all contribute to your daily zinc needs.

Here is an overview of the nutrients in a 3-ounce (85-gram) serving of shrimp:

  • Calories: 84

  • Protein: 18 grams

  • Selenium: 48% of the RDI

  • Vitamin B12: 21% of the RDI

  • Iron: 15% of the RDI

  • Phosphorus: 12% of the RDI

  • Niacin: 11% of the RDI

  • Zinc: 9% of the RDI

  • Magnesium: 7% of the RDI

However, if you are pregnant, make sure shellfish are completely cooked before you eat them to minimize the risk of food poisoning.

shutterstock_594951725.jpg

6. Legumes

Legumes like chickpeas, lentils and beans all contain substantial amounts of zinc.

One cup of cooked lentils provides:

  • 18 grams of protein

  • 16 grams of fiber.

  • 40 grams of carbohydrate

  • 37% of the RDA for iron.

  • 90% of the RDA for folate.

  • 18% of the RDA for magnesium.

  • 21% of the RDA for potassium.

  • Over 10% of the RDA for Vitamins B1, B3, B5 and B6, phosphorus, zinc, copper and manganese

This is coming with a calorie ticket of 230, which makes legumes highly nutritious, calorie for calorie.

Legumes contain high amounts of zinc. However, they also contain phytates, which reduce its absorption. Processing methods like heating, sprouting, soaking or fermenting can help improve its bioavailability.


Zinc is an essential mineral, and eating enough is important for maintaining good health.

The best way to ensure you are getting enough is to eat a varied diet with good sources of zinc such as meat, seafood, nuts, seeds, legumes and dairy. These foods can be easy and delicious additions to your diet and If you're worried that you're not getting enough zinc through your diet, consider speaking to your healthcare provider about the possibility of taking a supplement.