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List of 10 foods high in Zinc


Discover the List of 10 foods high in Zinc.

Zinc is an essential mineral for our body, and performs a fundamental role within it, for example, participating in hundreds of enzymatic reactions, protecting against oxidative damage, participating in wound healing, generating DNA and. Furthermore, it is necessary for the creation of hemoglobin.

Zinc deficiency and health problems

The human body cannot synthesize Zinc, so it is necessary to acquire it through diet.


It is estimated that of all the Zinc ingested (its absorption takes place in the small intestine) the body uses only 20%.

The recommended daily amount of this mineral is 15 mg/day, but the assimilation differs from person to person.

Zinc deficiency can manifest itself if certain foods such as red meat, seafood, whole grains, or dairy products are excluded from the diet.

People most at risk for a zinc deficiency are:


Vegetarians and vegans

Pregnant women

Endurance athletes



People with gastrointestinal diseases

Those who consume excess iron supplements

Both vegetarians and vegans should know that there are also some foods rich in Zinc that can fit into your diet, for example, chickpeas or pumpkin seeds.

Some symptoms of a lack of zinc include:


Frequent infections

Bad vision in the dark

Hair loss

Problems with the sense of taste


Problems with the sense of smell

Skin sores

Slow growth


Slow wound healing.


Foods rich in Zinc

But what foods are rich in this mineral? What food products provide large amounts of this trace mineral? You can find a list of 10 foods with a high zinc content below:

1. Pork

Pork, if it is lean, is one of the healthiest meats we can eat. Like any meat, it is rich in proteins and vitamins of group B and, in addition, in Zinc.

If you want to eat healthily, always choose meat that is organic to avoid chemicals, antibiotics, or hormones that may have been fed to the animal. 100 gr of this food contains 6.72 mg of Zinc and 179 calories.

2. Dark chocolate

If you are a chocolate lover, now you will have one more reason to eat dark chocolate. Well, cocoa is rich not only in antioxidants and magnesium but also in zinc.


Dark chocolate is high in saturated fat and high in calories, however, a piece of this delicious treat can benefit your health. 30 grams of dark chocolate contain approximately 3 mg of zinc.

3. Brown rice

It is always much healthier to consume whole grain products, as they contain a high content of fiber, antioxidants, micronutrients, and also have a lower glycemic index.

As for brown rice, it contains more potassium, magnesium, selenium, and less sugar than white rice, so it keeps you satiated for longer. 100 grams of this food contains 2.02 milligrams of Zinc and 111 calories.

4. Eggs

Eggs are food with the high zinc content. This trace element is found mainly in the yolk, where there are also other micronutrients such as vitamins A, E, D, and K.


Egg yolks have a bad reputation because they increase cholesterol, but reasonably eating them is not bad. 100 gr of eggs contain 4.93 mg of this mineral.

5. Crab

Crab is a delicious food rich in Zinc. In addition to being a good source of protein, it is low in calories and low in fat, making it ideal for weight loss.

The only problem is that it has high levels of sodium, which causes fluid retention and increased overall pressure.

However, eating in moderation is not bad food. 100 grams of crab contain 7.6 mg of zinc and 84 calories.


6. Oysters

Oysters are the top food on this list because of their high zinc content. The different varieties that exist can provide from 16 to 182 mg of this mineral per 100 g.

The variety that contains the most Zinc is the Oriental Wild Oyster, which provides 182 mg per 100 gr serving. Without a doubt, it is a food rich in Zinc.

7. Beef

It has already been commented that meat products are foods rich in Zinc, but, without a doubt, the meat with the highest content of this mineral is beef.

100 gr of this meat contains 10mg of Zinc, that is, 70% of the recommended daily consumption (RDA). If you go to the butcher to buy it, try to make it lean.


8. Pumpkin seeds

For those people who do not consume dairy or meat products, this food is a good alternative to ingest Zinc.

Per 100 gr its approximate content is 10 mg. If we take one ounce (approximately 85 seeds), its content is 3 mg. In other words, 19% of the recommended daily allowance.

9. Peanuts

Peanuts are an excellent source of Zinc and can be consumed both naturally and in the form of peanut butter, which has a delicious flavor.

Peanut butter or butter contains a large amount of phosphorus, vitamin E, and vitamin B7. Likewise, for every 100 gr of this food, you will be consuming 3 mg of Zinc.


10. Watermelon seeds

Watermelon seeds are a popular food in Asia and the Middle East. They are usually eaten raw, added to a salad, or cooked in the oven.

100 gr provide 10 mg of Zinc (70% of the recommended daily amount). One ounce is 3 mg of this mineral, that is, 19% of the RDA.


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