#1: Oysters
Depending on type and variety oysters provide 16-182mg of zinc per 100g serving. This accounts for 110%-1200% of the RDA for zinc. The food highest in zinc is The Steamed Wild Eastern Oyster which provides 182 mg of zinc per 100g serving, or 76mg (509% RDA) in 6 oysters, and 154mg (1029% RDA) in a 3 ounce serving.
#2: Toasted Wheat Germ
Packed in jars and sold toasted, wheat germ is great to sprinkle on top of any food. Try it on salads, rice, or steamed vegetables. Toasted wheat germ provides 17mg (112% RDA) of zinc per 100g serving, which is 19mg (126% RDA) per cup, and 1.2mg (8% RDA) in a single tablespoon. Crude (untoasted) wheat germ provides 12mg (82% RDA) of zinc per 100g serving, 14mg (94% RDA) per cup, and 1mg (6% RDA) per tablespoon.
#3: Veal Liver
The liver of any animal is packed with vitamins and minerals and most commonly served as pâté or liverwurst. Veal liver has the most zinc with 12mg per 100g serving accounting for 81% of the RDA, that is 8.98mg of zinc (60% RDA) in a cooked slice of liver (80g). Liver is best prepared steamed or fried with onions and herbs.
#4: Sesame Seeds and Tahini (Sesame Butter)
#5: Low Fat Roast Beef
Low fat beef shoulder, shank, and chuck all contain about 10mg (70% RDA) of zinc per 100g serving, 18mg (119% RDA) per pound, and 9mg (59% RDA) in a 3 oz serving. If you buy pre-processed roast beef be sure to consult the nutrition facts about the cut and nutrients. Not all nutrition labels report zinc, so don't worry if you don't see it.
#6: Roasted Pumpkin and Squash Seeds
A popular food in the Middle East and East Asia pumpkin and squash seeds contain about 10mg (70% RDA) of zinc per 100g serving, 6.6mg (59% RDA) per cup, and 3mg (19% RDA) per ounce (~85 seeds). If you can't find these in your local supermarket you will surely find them in Middle Eastern or East Asian specialty stores. Alternatively, you can also save any pumpkin and squash seeds you have and roast them in your oven. The seeds are typically eaten by cracking the outer shell and eating the seed inside.
#7: Dried Watermelon Seeds
Much like the pumpkin and squash, watermelon seeds are popular in the Middle East and East Asia and they should be in specialty stores catering to those cultures. It is also possible to just eat the seeds raw with the watermelon. You can shell them, or just chew them up whole. Dried watermelon seeds provide 10mg (70% RDA) of zinc per 100g serving, 11mg (74 %RDA) per cup, and 3mg (19% RDA) per ounce.
#8: Dark Chocolate and Cocoa Powder
Chocolate is showing more and more health benefits and dark chocolate is coming into vogue. Unsweetened baking chocolate provides 9.6mg (64% RDA) of zinc per 100g serving (most bars are 50-100 grams). Cocoa powder will provide 6.8mg (45% RDA) per 100g, or 5.4mg (39% RDA) per cup, 0.3mg (2% RDA) per tablespoon. Most milk chocolates provide around 2.3mg (15% RDA) per 100g serving or 1mg (7% RDA) per bar.
#9: Lamb (Mutton)
Lamb is a common meat in the Middle East, Mediterranean, and most of Europe, but is increasing in popularity in the Americas. Lamb provides between 4.2-8.7mg of zinc per 100g serving (28%-58% RDA) depending on cut. That is up to 7.4mg (49% RDA) in a 3 ounce serving (85 grams).
#10: Peanuts
Peanuts are a great source of zinc, 100 grams of oil roasted peanuts will provide 6.6mg (44% RDA) of zinc, or 8.8mg (59% RDA) in 1 cup chopped, 1.9mg (12% RDA) per oz (~39 peanuts). Dry roasted peanuts will provide half as much zinc at 3.3mg (22% RDA) per 100 gram serving, or 4.8mg (32% RDA) per cup, and 1mg (6% RDA) per oz.
Health Benefits of Zinc
- Healthy Immune Function - Even mild to moderate zinc deficiency can depress the immune system through impaired macrophage and neutrophil functions, and associated effects.3 Zinc is also essential for creation and activation of T-lymphocytes.4,5 Further, low levels of zinc have been associated with increased susceptibility to pneumonia and other infections in children and the elderly.6-9
- Alleviation of the Common Cold (*Controversial) - There are conflicting studies as to weather or not zinc supplements can alleviate symptoms of the common cold and shorten its duration. At least one study confirms decreased duration of cold symptoms compared to a control,10 however, other studies report no effect.11,12 Since no harm is reported, increasing zinc intake could only help.
- Healing of Cuts and Wounds - Zinc is essential for healthy skin and maintenance of mucosal membranes. Adequate levels of zinc is necessary for proper wound healing.13
- Reduced Severity and Duration of Diarrhea - Studies show that increased intake of zinc can reduce duration and severity of diarrhea in undernourished children with infections.14-17
- Prevention and Reduction of Age-Related Eye Damage - High dietary intake of zinc, as well as vitamins C, E, and beta-carotene, has been associated with reduced age-related macular deneration in the edlerly.18
High Risk Groups for a Zinc Deficiency
- Alcoholics - 30-50% of alcoholics have low levels of zinc because alcohol decreases zinc absorption and increases urinary secretion of zinc.
- Vegetarians - The bio-availability of zinc is higher in meats and thus more easily absorbed. Further legumes and whole grains contain phylates which bind zinc and inhibit absorption. (See lists of fruits and vegetables high in zinc.)
- Pregnant and Lactating Women - A developing fetus requires a high amount of zinc, likewise, there is a high amount of zinc lost through breast milk after birth.
- Older Infants who are Exclusively Breastfed - Infants older than 6 months should eat age-appropriate foods which provide zinc as the amount in breast milk is no longer ample.
- People with Sickle Cell Disease - For unknown reasons 44% of children, and 60-70% of adults with sickle cell disease have low levels of zinc.
- People with Gastrointestinal and Other Diseases -Gastrointestinal surgery, Crohn's disease, ulcerative colitis, short bowel syndrome, and other digestive diseases can all decrease zinc absorption and increase zinc loss from the body.
- People Consuming high Doses of Iron Supplements - Iron can interfere with zinc absorption, to reduce this effect, iron suppliments should be taken between meals to allow time for zinc to be absorbed properly.
- People taking Diuretics - Thiazide diuretics such as chlorthalidone (Hygroton®) and hydrochlorothiazide (Esidrix® and HydroDIURIL®)can increase zinc excretion by 60%, and over the long term, deplete body tissues of zinc stores. Be sure to consult your doctor or clinician to monitor your zinc level if you are taking these diuretics for a sustained period of time, and be sure to eat more zinc rich foods.
Recipes High in Zinc
Buckwheat (How to Cook Buckwheat)Teff (How to Cook Teff)
Blackberry Salad
Warnings
- Oysters, liver, lamb, and cheese are high cholesterol foods which should be eaten in moderate amounts and avoided by people at risk of heart disease or stroke.
- Sesame Seeds, Pumpkin Seeds, Squash Seeds, and Peanuts are high calorie foods and should be eaten in moderate amounts by people with a high body mass index.
- Zinc suppliments have adverse reactions with the following medications:
- Antibiotics - Certain antibiotics like quinolone antibiotics (such as Cipro®) and tetracycline antibiotics (such as Achromycin® and Sumycin®) inhibit the absorption of zinc in the digestive tract.
- Penicillamine - Zinc reduces the absorption of Penicillamine, which is used by people suffering from rheumatoid arthritis. Taking zinc suppliments two hours before or after intake of Penicillamine solves this problem.
Other Zinc Rich Foods
| Chickpeas (Garbanzo Beans) | 1.5mg (10% RDA) per 100 gram serving | 2.5mg (17% RDA) per cup (164 grams) | 1.3mg (9% RDA) per 1/2 cup (82 grams) | |
| Almonds | 3.5mg (24% RDA) per 100 gram serving | 4.9mg (33% RDA) per cup (138 grams) | 1mg (7% RDA) per 1 ounce serving (28 grams) | |
| Milk | 0.4mg (3% RDA) per 100 gram serving | 1mg (7% RDA) per cup (244 grams) | 3.9mg (26% RDA) per 1 quart serving (976 grams) | |
| Chicken Breast | 1mg (7% RDA) per 100 gram serving | 1.4mg (9% RDA) per cup (140 grams) | 0.9mg (6% RDA) for half a chicken breast (86 grams) | |
| Cheddar Cheese | 3.1mg (21% RDA) per 100 gram serving | 3.5mg (23% RDA) per cup (113 grams) | 0.9mg (6% RDA) per ounce(oz) (28 grams) | |
| Mozzarella | 2.9mg (19% RDA) per 100 gram serving | 3.3mg (22% RDA) per cup (112 grams) | 0.8mg (5% RDA) per ounce(oz) (28 grams) | |
| Kidney Beans | 1mg (7% RDA) per 100 gram serving | 1.9mg (13% RDA) per cup (177 grams) | 0.1mg (1% RDA) per table spoon (11 grams) | |
| Green Peas | 1.2mg (8% RDA) per 100 gram serving | 1.9mg (13% RDA) per cup (160 grams) | 1.5mg (6% RDA) per half cup (80 grams) | |
| Flat Fish (Flounder or Sole) | 0.6mg (4% RDA) per 100 gram serving | 0.8mg (5% RDA) per fillet (127 grams) | 0.5mg (4% RDA) per 3 ounce serving (85 grams) |
| Low Fat Yogurt with Fruit | 0.7mg (4% RDA) per 100 gram serving | 1.6mg (11% RDA) per cup (245 grams) | 0.8mg (5% RDA) per 1/2 cup (113 grams) |
| Dry Roasted Cashews | 5.6mg (37% RDA) per 100 gram serving | 7.7mg (51% RDA) per cup (137 grams) | 1.6mg (10% RDA) per 1oz serving(28 grams) |
| Baked Beans | 1.4mg (9% RDA) per 100 gram serving | 3.5mg (24% RDA) per cup (253 grams) | |
| Lobster | 2.9mg (19% RDA) per 100 gram serving | 4.2mg (28% RDA) per cup (145 grams) | 2.5mg (17% RDA) per 3oz serving(85 grams) |
| Pork Tenderloin | 3mg (20% RDA) per 100 gram serving | 2.2mg (14% RDA) per chop (73 grams) | 2.5mg (17% RDA) per 3oz serving(85 grams) |
| Chicken Leg (Roasted) | 2.9mg (19% RDA) per 100 gram serving | 2.7mg (18% RDA) per leg(95 grams) | 4mg (27% RDA) per cup (140 grams) |
| Fortified Cereals (Varies By Brand) | 52mg (345% RDA) per 100 gram serving | 15.5mg (103% RDA) per cup | |
| Pork (Shoulder) | 5mg (33% RDA) per 100 gram serving | 7.4mg (49% RDA) per steak(147 grams) | 4.2mg (28% RDA) per 3oz serving (85 grams) |
| Alaska King Crab | 7.6mg (51% RDA) per 100 gram serving | 10.2mg (68% RDA) per leg (134 grams) | 6.5mg (43% RDA) per 3oz serving (85 grams) |
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