10 Best Foods That Are High in Zinc

1. Shellfish

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

2. Meat

Meat is an excellent source of zinc. A 100-gram serving of raw ground beef provides 43.5%–59.9% of the Daily Value (DV).

3. Legumes

Legumes contain high amounts of zinc. They also contain phytates, which are antinutrients that reduce its absorption.

Some seeds like hemp, pumpkin, squash, and sesame seeds contain significant amounts of zinc.

4. Seeds

5. Nuts

Nuts (and peanuts) are a healthy and convenient snack that can boost your intake of zinc and many other nutrients.

6. Dairy

Dairy products are good sources of zinc. They also contain protein, calcium, and vitamin D, all of which are important nutrients for bone health.

7. Eggs

One large egg contains 4.8%–6.6% of the DV for zinc, as well as many other nutrients, including protein, healthy fats, B vitamins, selenium, and choline.

8. Whole grains

Whole grains can provide zinc in your diet. The zinc they provide may not be absorbed as well as other sources, due to the presence of phytates.

9. Some vegetables

Most vegetables aren’t good sources of zinc. Some contain moderate amounts and can help you meet your daily needs, especially if you don’t eat meat.

10. Dark chocolate

Dark chocolate can be a good source of zinc, but it’s also high in calories and sugar. Eat dark chocolate in moderation and not as a primary source of zinc.

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