26 Foods High in Zinc for Overall Good Health

Zinc is an important mineral for the body, and a Zinc deficiency can result in hair loss and diarrhea. The National Institute of Health says that adult males should be getting 11 milligrams of Zinc each day, and adult females need 8 milligrams. It’s important to keep in mind that this is cumulative throughout the day, so you shouldn’t try to meet that requirement in one sitting, or with one food. The list of foods below will help give you an idea of how you can incorporate different foods into your diet that will help you meet your Zinc needs.

26 Foods High in Zinc- for overall good health.


1. Spinach
Spinach may not be the food with the most Zinc in it, but it holds its own considering that it’s a plant source. It’s just one of the many vitamins and minerals that spinach is known for, and one more reason to eat it more often. Having a salad with spinach as the base is an easy way to start getting more Zinc into your diet, especially when you top that salad with other Zinc-containing foods. Serving Size (100 grams), Zinc (0.53 milligrams), 23 calories.

2. Beef
Beef is a great food for upping your Zinc levels because ounce for ounce it has more zinc than many other foods. This means that a reasonable serving of beef will yield you more Zinc for your efforts. Some other foods on this list may have more Zinc, but it’s unlikely that you would eat very much of that food in one sitting, like pumpkin seeds. But a nice serving of steak will go a long way in the Zinc department for that day. Serving Size (100 grams), Zinc (4.18 milligrams), 254 calories.

3. Shrimp
Shrimp serves as a good food for Zinc intake, and also provides other benefits like being a high quality protein, and being low in calories. They are also a surprising source of antioxidants. Usually it’s fruits and vegetables that get mentioned in a discussion of antioxidants, but shimp have pretty good sized dose of an antioxidant that helps fight inflammation in the body, which can provide relief to anyone suffering from an inflammatory condition. Serving Size (100 grams), Zinc (1.34 milligrams), 85 calories.

4. Kidney beans
Kidney beans are a great non-meat source of Zinc, which is good news for vegans and vegetarians looking to get the Zinc requirements met. These beans are also helpful in maintaining healthy blood glucose levels, providing energy and keeping you feeling full for long periods without a subsequent crash. They can be eaten as a side dish by themselves or added to any entree to boost fiber intake and add additional protein. Serving Size (100 grams), Zinc (2.79 milligrams), 127 calories.

flax seeds

5. Flax Seeds
Flax seeds get a lot of attention because of their omega-3 and fiber, but it’s also a good source of Zinc. Keep in mind that this is one food that you won’t be eating a mouthful at a time, but it can be used as part of a Zinc-conscious eating plan to get your total numbers up. They can be sprinkled on just about anything for added nutrition. Try pouring some into soups and smoothies and you won’t even know it’s there. Serving Size (100 grams), Zinc (5 milligrams), 534 calories.

6. Pumpkin Seeds
Chances are, you’re not eating enough pumpkin seeds. If you save this as an annual October treat, it’s time to start getting them into your system throughout the year. They’re not only remarkably high in Zinc, but they provide other benefits to the body like helping you sleep better at night, giving you a dose of omega-3s, and keeping your blood sugar levels looking good. Promising research also suggests that they may be considered an anti-inflammatory food. Serving Size (100 grams), Zinc (7.81 milligrams), 559 calories.

7. Oysters
The amount of Zinc in oysters varies, but will always be enough for the day if you get a 100 gram serving. The benefit of eating foods high in Zinc rather than taking a Zinc supplement is that your body can easily process excess levels of a mineral that comes from natural sources. This is why you don’t have to worry that a serving of oysters provides more Zinc than what is needed, your body will simply expel what it doesn’t need. Serving Size (100 grams), Zinc (16-182 milligrams), 199 calories.

8. Watermelon seeds
Here’s a seed that often gets spit out, and many times doesn’t even show up because the watermelon is seedless. But if you dry watermelon seeds, and even toast them, they can be a wonderful source of Zinc, as well as other good things for the body, like protein, magnesium, healthy fats, and a host of B Vitamins. This makes them a great snack to consider, since most of us are not in the habit of eating them. Serving Size (100 grams), Zinc (10 milligrams), 602 calories.


9. Garlic
Garlic has a long list of health benefits, not the least of which is that it provides a respectable amount of Zinc. Granted, it’s not going to be able to take a big chunk out of your Zinc requirements for the day when used in cooking, but it can contribute and add to the day’s total. Garlic also has cleansing properties, and has long been linked to anti-cancer effects and a healthier heart. Serving Size (100 grams), Zinc (1.16 milligrams), 149 calories.

10. Lima Beans
Mom says: Eat your lima beans! Turns out she was onto something, and lima beans put up pretty good numbers in the Zinc column. Remember not to go overboard with any one food, and shoot for a variety of different foods to meet your needs. Lima beans are relatively low in calories and help the body in a number of ways including adding more fiber, protein, folate, iron and magnesium. Serving Size (100 grams), Zinc (2.83 milligrams), 126 calories.

11. Peanuts
Peanuts can be used as a snack to hold you over between meals, and they also provide plenty of Zinc to help the cause. Consider eating peanut butter if you don’t like the crunchiness of whole peanuts. If you buy an organic variety the only ingredient should be organic peanuts, and therefore it’s just like eating it in whole form, but you don’t have the crunch unless you buy the crunchy version. Serving Size (100 grams), Zinc (3.27 milligrams), 318 calories.

P.S. Take a look at the 5 veggies that boost female metabolism and burn off lower belly fat.

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  1. Thank you very much this was a very good stuff that enhance one’s knowledge.

  2. Healthy eating for all around choice . I love to see what can make a difference in my everyday life so I can share with my wife some healthy habits . Something to grow on for a healthy tomorrow . Thank you for this program .

  3. RUBY says:

    Your website is great and information easy to understand.
    I have been looking for info on eating “real butter”. I would appreciate your input.

    Thank you very much.

  4. archana says:

    Keep shayering great information.

  5. Ezekiel Akwanah says:

    Very informative …I always say lots of our people suffer for lack of basic knowledge. Its high time we observe our diets with keen or else we shall pay dearly in future.
    I hv learnt to analyse everthing I eat and alway learning new things everyday esp on home remedies.

  6. ZincDeficient says:

    Why do zinc amounts differ so greatly from one nutrition site to another? On nutritiondata.self for instance, 100 grams of Shiitake Mushrooms gives you 1.3mg, but here it says 7.66mg.

    • LoverNottaFighter says:

      Its because on the nutrition.self website, you have to change the serving size in the drop down box to 100 grams. because by default its set to 4 grams. You also got that wrong, because at 4 grams its actually “0.3mg” not 1.3mg of Zinc. When you change the serving size to 100mg, you will see that t is 7.7mg of Zinc, which isn’t far off at the 7.66mg that this website suggests.

  7. This is a great resource for foods high in zinc! Some other foods that are also rich in zinc include:

    Pine nuts (6.45mg / 100g),
    Adzuki beans (5.04 mg / 100g),
    Chia seeds (4.58 mg / 100g),
    Pecans (4.53 mg / 100g),
    Brazil nuts (4.06 mg / 100g),
    Oats (3.97 mg / 100g),
    Almonds (3.12 mg / 100g),
    Quinoa (3.1 mg / 100g)

    Having a varied diet means you will be able to get zinc from a lot of different sources, therefore preventing you from becoming deficient!

  8. flash says:

    WHEAT GERM is the best and very rich ZINC container among all you mentioned here

  9. Rebecca says:

    Nice list thank you!!

  10. Luni says:

    Very useful information. Thank you very much.
    And yes, zinc is very important for our health. For example, according to Tassabehji et al, deficiency in zinc inhibits hyppocampal neurogenesis and induces depression, while supplementing diet with zinc may help improve symptoms of depression, probably because zinc plays an important role in regulating molecular mechanisms of neural precursor cell survival and proliferation.

  11. deva says:

    Thanks for your information.It is so helpfull!!!

  12. Terence says:

    Thanks so
    much for this useful information, because good information brings good transformations.

  13. Jill says:

    If you take a zinc supplement do you have a re commendation?

  14. Salisu says:

    This is very useful to all especially 40 yearss and above. Any newsletter on this subject?

    • Ed says:

      As Salisu mentioned this is definitely important especially for women over 40yrs who have stressful lives and need help in increasing testosterone levels. I recently interviewed hormone expert Dr Tami Meraglia on this subject if you’re searching for further info.

  15. Uyanda says:

    Thanks for that I’m lacking zinc also.

  16. Jodi says:

    Thanks for making this list so cut and dried. I hate having to hit next. Next. Next. Just scrolling down is wonderful. A lot of good foods on here, wonderful to see how many we already incorporate into our diet. I recently read that zinc and calcium are important for growth in children. Strongly believe that if you want a vitamin, eats vitamin rich foods, and leave the multi-vitamin on the shelf.

  17. Steve G says:

    I was going through this list giving myself a standing ovation of each item I stopped at which I already eat almost daily.. I got 12 out of the 26 which is not bad at all I don’t think.. And there was me googling zinc because I thought I wasn’t getting any :p

  18. JE says:

    Dumb article bro. Ideal zinc to copper ratio is between 8:1 and 12:1. How you fail to mention this, or the terribly high levels of cholesterol in shellfish, is baffling. I am guessing you have a six-pack, but please Stop pretending to know what you are talking about.

  19. easyadin says:

    very nice…

  20. shyam aneja says:

    Multipurpose informations for human health saving and improving.Thanks

  21. DANIEL KARANJA says:

    Very informative site . Keep up the good work

  22. SALLY says:

    Unlike most who check this website i actually too high on zinc rather than having a zinc deficiency, this really helped me find out what i was eating too muck of.

  23. According to this zinc deficiency is the number one health disorder in the USA causing a polerera of mental problems ! Zinc is absolutely nessary to convert iron from diet into hemoglobin for oxygen from the lungs ! This absence of zinc in diet is a set up for cancer !

  24. wania says:

    i like the list

  25. at jags says:

    Very nice i am suffering from HSV-1 in mouth and chest ..this helped a lot

  26. Lynda says:

    Thank you. This information was very helpful.

  27. Louise says:

    Very useful information. Presently dealing with an open wound due to Venus insuffiency. What do u think is profitable? Eating foods with zinc or taking zinc picolinate supplements to somewhat strengthen vein walls. Thank you.

  28. Sarah says:

    Hi, this is helpful, but it is a bit misleading to list zinc per 100 grams. We don’t eat 500 calories of pumpkin seeds at a time (at least most people don’t!) Could you rework your numbers so that you profile your top foods by nutrient density? For example, for 100 calories of spinach or 100 calories of walnut seeds, how many milligrams of zinc can we expect? That is a more relevant way to compare them. Given that we have a limited number of calories to spend each day, most of us would benefit from knowing the most nutrient dense sources.

  29. dana says:

    really, why can’t people who write articles or who comment use measurements we are all familiar with. like instead of 100g of shrimp, how about “approx. 4 shrimp”. even use cup measurements–ie. approx. 1/2 cup. I don’t know ANYONE who says I ate 100g of shrimp or nuts today.

  30. Solomon says:

    I vowed never to use any artificial sex/erection enhancers for as long as my age can carry. Now, at my middle age , I see most guys take herbs and other sexual substances and it makes me feel the need to know more about the food alternative to it giving my vow.

    Thank you for your supportive page here. Nice information.

  31. jmwangi says:

    really educative and interesting too i liked it

  32. Moresort Onsongo says:

    Really interesting and informative suggestive reading and food for thought to turn around your bedroom schemes

  33. ya mum says:

    thank you this was really informative for my zinc research in school xxx

  34. kisia abok says:

    write quantity of food in SI unites and the amount of zinc content

  35. Francis donny says:

    I appreciate for the information given so far because it was very informative to my health now. But i still need more info concerning about waist and pile cure. Thank very much

  36. Jake says:

    100 grams of garlic? Are you crazy? Who eats 100 grams of garlic? People won’t get within 100 m of you cause of your stinking breath. I find 2 small cloves of garlic as the limit .

  37. louise says:

    THANK you 4 this as I may yet save my health and my hair that I love that is falling out on top VERY ugly !!! I have eaten some of this type of foods but need to increase I am sure this will help for me. I feel better when my body is up above what it needs on a daily basis louise

  38. Alex says:

    A few of these are off whether it be the calories or the zinc amount. So the source isn’t credible. Looks like someone else googled “foods high in zinc” and spewed their somewhere else. Ridiculous. 100 grams of any nut is much more than 308 calories. Peanut are around 90 per 15 so closer to twice as many calories than stated on this site.

  39. ahmed shafeeg says:

    Thanks a lot for the great informationinformations abut zinc.
    Really intresting and appreciated.

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