11 Types of Zinc Rich Foods You Need to Know

11 Types of Zinc Rich Foods

Zinc is an essential element for the body and its importance is evident from the fact that it is present in every single cell of the body.  Even though it is a trace element, it is very necessary for the normal functioning of the body. It is important for vital body functions like maintaining a healthy immune system, building proteins, and forming DNA.

The deficiency of zinc can lead to several body ailments such as diarrhea, pale skin, weight loss, appetite loss, hair loss, retarded growth, and several other health problems. Regular intake of zinc prevents conditions like eczema, acne, cold, prostrate disorder, bone loss, and night blindness. Zinc also plays a critical role in several biological functions such as reproduction, maintaining stress levels, immune resistance, smell and taste, physical growth, and digestion.

It also greatly helps in reproduction and pregnancy. The Recommended Dietary Allowances for zinc is about 11 milligrams per day for men and 8 milligrams for women. To meet this daily requirement, you should be aware of the foods that are rich in zinc. Herein mentioned is a list of zinc-rich foods that will help you in supplying the necessary amount of zinc to the body. 


Oysters are the main source of zinc and help meet the daily requirements of the body. Oysters are available in different varieties and provide 16-182 mg of zinc per 100 g serving. 

Toasted Wheat Germ

Toasted wheat germ is the next best source of zinc after oysters. It can be kept in jars in a roasted form and can be sprinkled on salads, rice, or steamed vegetables. Toasted wheat germs supply 17 mg of zinc per 100g. 

Veal Liver

Veal liver, or the meat derived from young cattle, is generally a great source of minerals and nutrients. 100 g of veal liver provides 12 mg of zinc. For best results, it is advisable that the liver should be prepared steamed. 

Sesame Seeds

Sesame seeds and their products such as sesame butter are a great source of zinc. Flour obtained from sesame seeds can be used as a substitute for wheat flour. Sesame seeds supply 10 mg of zinc per 100 g. 

Low Fat Roasted Beef

The next food on this list is low-fat roasted beef. It provides 10 mg of zinc per 100 g of serving. This forms nearly 70 % of RDA for Zinc. 

Roasted Pumpkin and Squash Seeds

Generally, zinc is prominently found in animal products and it is the reason why vegetarians normally suffer from a lack of zinc. However, for the veggies out there, roasted pumpkins and squash seeds are great sources of zinc. Every 100 g of these seeds provides 10 mg of zinc.

Dried Watermelon Seeds

Another great source of zinc for vegetarians is dried watermelon seeds. It is quite easily available in the Middle East and East Asian countries. Dried watermelon seeds supply 10 mg of zinc for every 100 g. 

Dark Chocolate and Cocoa Powder

Great news for chocolate lovers! You just have another solid reason to binge on this irresistible sweet treat without feeling guilty. The unsweetened baking form of chocolate supplies 9.6 mg of zinc per 100 g of serving. On the other hand, cocoa powder, from which chocolate is made, provides 6.8 mg of zinc per 100g. 

Lamb (Mutton)

Moving back to the non-vegetarians, the utterly delicious lamb meat, stuffed with great nutritional value, is also a proud zinc powerhouse. Lamb meat is quite common in the Middle East, Mediterranean, and Europe. It supplies between 4.2-8.7 mg of zinc per 100 g serving, generally based on the cut. 


For all those who are fond of peanuts and their various forms such as peanut butter, continue munching on this tasty and crunchy snack for every 100 g of roasted peanuts, which provides you with 6.6 mg of zinc, which forms 44% of the daily requirements of zinc. 

Other Zinc Rich Foods

Apart from these foods, there are a number of Zinc Rich foods that can help you in meeting the daily requirement of zinc. For non-vegetarians, they can get their daily supply of zinc from consuming Alaska King Crab, pork, chicken leg, lobster, chicken breast, and Flatfish. For vegetarians, they can have fortified cereals, baked beans, dry roasted cashews, chickpeas, almonds, milk, kidney beans, and green peas to meet the daily requirement of zinc. 

Now as you are aware of the zinc-rich foods, take them into your diet and keep your body, healthy and strong!

This article is for informational purposes only. It should not be taken as medical advice.

Cover Image by Theo Crazzolara from Pixabay

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