Top 10 Foods Highest in Zinc

Top 10 Foods Highest in Zinc

Zinc is an essential mineral required by the body for maintaining a sense of smell, keeping a healthy immune system, building proteins, triggering enzymes, and creating DNA. Zinc also helps the cells in your body communicate by functioning as a neurotransmitter. A deficiency in zinc can lead to stunted growth, diarrhea, impotence, hair loss, eye and skin lesions, impaired appetite, and depressed immunity. Conversely, consuming too much zinc can lead to nausea, vomiting, loss of appetite, abdominal cramps, diarrhea, and headaches in the short term, and can disrupt absorption of copper and iron in the long term. If you have a zinc deficiency, then animal foods are better sources of zinc than plant foods. The current daily value (DV) for Zinc is 15mg. Below is a list of the top ten foods highest in Zinc by common serving size, for more, see the list of high zinc foods by nutrient density, and the extended list of zinc rich foods.

#1: Seafood (Cooked Oysters)
Zinc in 100gPer 3oz (85g)Per 6 Oysters (42g)
78.6mg (524% DV)66.8mg (445% DV)33.0mg (220% DV)
Other Seafood High in Zinc (%DV per 3oz cooked): Crab (43%), and Lobster (41%). Click to see complete nutrition facts.



#2: Beef and Lamb (Cooked Lean Beef Shortribs)
Zinc in 100g1 Rack of Ribs (315g)1 Lean Ribeye Fillet (129g)
12.3mg (82% DV)38.7mg (258% DV)14.2mg (95% DV)
Lamb is also a good source of Zinc (%DV per 3oz cooked): Lean Foreshank (49%), Lean Shoulder (46%) and Lean Cubed Lamb for Stewing (37%). Click to see complete nutrition facts.



#3: Wheat Germ (Toasted)
Zinc in 100gPer Cup (113g)Per Ounce (28g)
16.7mg (111% DV)18.8mg (126% DV)4.7mg (31% DV)
Crude or Untoasted Wheat Germ is also a good source of Zinc providing 94% DV per cup:. Click to see complete nutrition facts.



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#4: Spinach
Zinc in 100g (Cooked)Per Cup (Cooked - 180g)100g (Raw)
0.8mg (5% DV)1.4mg (9% DV)0.5mg (4% DV)
Other Green Leafy Vegetables High in Zinc (%DV per cup): Amaranth Leaves, cooked (8%), and Endive and Radiccio, raw (2%). Click to see complete nutrition facts.



#5: Pumpkin and Squash Seeds
Zinc in 100gPer Cup (64g)Per Ounce (28g)
10.3mg (69% DV)6.6mg (44% DV)2.9mg (19% DV)
Other Seeds High in Zinc (%DV per ounce): Sunflower (10%), Chia (9%), and Flaxseeds (8%). Click to see complete nutrition facts.



#6: Nuts (Cashews)
Zinc in 100g (Roasted)Per Cup (137g)Per Ounce (28g)
5.6mg (37% DV)7.7mg (51% DV)1.6mg (10% DV)
Other Nuts High in Zinc (%DV per ounce): Pine nuts (12%), Pecans (9%), Almonds (6%), Walnuts (6%), Peanuts (6%), and Hazelnuts (5%). Click to see complete nutrition facts.



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#7: Cocoa and Chocolate (Cocoa Powder)
Zinc in 100gPer Cup (86g)Per Tablespoon (5g)
6.8mg (45% DV)5.9mg (39% DV)0.3mg (2% DV)
Dark baking Chocolate is also high in Zinc providing 85% DV per cup grated and 19% DV per 29g square. Click to see complete nutrition facts.



#8: Pork & Chicken (Cooked Lean Pork Shoulder)
Zinc in 100gPer Steak (147g)Per 3oz (85g)
5.0mg (33% DV)7.4mg (49% DV)4.3mg (28% DV)
Chicken is also High in Zinc providing 15% DV per cooked drumstick. Click to see complete nutrition facts.



#9: Beans (Cooked Mung Beans)
Zinc in 100gPer Cup (124g)Per 3oz (85g)
0.5mg (3% DV)0.6mg (4% DV)0.4mg (2.5% DV)
Other Beans High in Zinc (%DV per cup cooked): Baked Beans (39%), Adzuki (27%), Chickpeas (17%) and Kidney Beans (12%). Click to see complete nutrition facts.



#10: Mushrooms (Cooked White Mushrooms)
Zinc in 100gPer Cup Pieces (156g)Per Mushroom (12g)
0.9mg (6% DV)1.4mg (9% DV)0.1mg (1% DV)
Other Mushrooms High in Zinc (%DV per Cup Pieces): Morel, raw (9%), Brown, raw and Portabella, grilled (5%), Oyster, raw (4%), and White, raw (2%). Four Dried Shitake mushrooms contain 8% DV and 4 raw shitake contain 4% DV. Click to see complete nutrition facts.





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Top 10 High Zinc Foods by Nutrient Density
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Other Zinc Rich Foods
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▼ Health Benefits of Zinc
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▼ High Risk Groups for a Zinc Deficiency
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▼ Recipes High in Zinc
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▼ Warnings
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▼ Comments
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▼ References
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