Eat This Food To Get More Zink

Zinc is an essential mineral required by the body for maintaining a sense of smell, keeping a healthy immune system, building proteins, triggering enzymes, and creating DNA. Zinc also helps the cells in your body communicate by functioning as a neurotransmitter. A deficiency in zinc can lead to stunted growth, diarrhea, impotence, hair loss, eye and skin lesions, impaired appetite, and depressed immunity. Conversely, consuming too much zinc can lead to nausea, vomiting, loss of appetite, abdominal cramps, diarrhea, and headaches in the short term, and can disrupt absorption of copper and iron in the long term. If you have a zinc deficiency, then animal foods are better sources of zinc than plant foods. The current percent daily value (%DV) for Zinc is 15mg. Below is a list of the top ten foods highest in Zinc by common serving size, for more, see the list of high zinc foods by nutrient density, and the extended list of zinc rich foods.

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#1: Seafood (Cooked Oysters)

Zinc in 100g	Per 3oz (85g)	Per 6 Oysters (42g)
78.6mg (524% DV)	66.8mg (445% DV)	33.0mg (220% DV)

Other Seafood High in Zinc (%DV per 3oz cooked): Crab (43%), and Lobster (41%). 

#2: Beef and Lamb (Cooked Lean Beef Shortribs)

Zinc in 100g	1 Rack of Ribs (315g)	1 Lean Ribeye Fillet (129g)
12.3mg (82% DV)	38.7mg (258% DV)	14.2mg (95% DV)

Lamb is also a good source of Zinc (%DV per 3oz cooked): Lean Foreshank (49%), Lean Shoulder (46%) and Lean Cubed Lamb for Stewing (37%). 

#3: Wheat Germ (Toasted)

Zinc in 100g	Per Cup (113g)	Per Ounce (28g)
16.7mg (111% DV)	18.8mg (126% DV)	4.7mg (31% DV)

Crude or Untoasted Wheat Germ is also a good source of Zinc providing 94% DV per cup:. 

#4: Spinach

Zinc in 100g (Cooked)	Per Cup (Cooked - 180g)	100g (Raw)
0.8mg (5% DV)	1.4mg (9% DV)	0.5mg (4% DV)

Other Green Leafy Vegetables High in Zinc (%DV per cup): Amaranth Leaves, cooked (8%), and Endive and Radiccio, raw (2%). 

#5: Pumpkin and Squash Seeds

Zinc in 100g	Per Cup (64g)	Per Ounce (28g)
10.3mg (69% DV)	6.6mg (44% DV)	2.9mg (19% DV)

Other Seeds High in Zinc (%DV per ounce): Sunflower (10%), Chia (9%), and Flaxseeds (8%). 

#6: Nuts (Cashews)

Zinc in 100g (Roasted)	Per Cup (137g)	Per Ounce (28g)
5.6mg (37% DV)	7.7mg (51% DV)	1.6mg (10% DV)

Other Nuts High in Zinc (%DV per ounce): Pine nuts (12%), Pecans (9%), Almonds (6%), Walnuts (6%), Peanuts (6%), and Hazelnuts (5%). facts.

#7: Cocoa and Chocolate (Cocoa Powder)

Zinc in 100g	Per Cup (86g)	Per Tablespoon (5g)
6.8mg (45% DV)	5.9mg (39% DV)	0.3mg (2% DV)

Dark baking Chocolate is also high in Zinc providing 85% DV per cup grated and 19% DV per 29g square. 

#8: Pork & Chicken (Cooked Lean Pork Shoulder)

Zinc in 100g	Per Steak (147g)	Per 3oz (85g)
5.0mg (33% DV)	7.4mg (49% DV)	4.3mg (28% DV)

Chicken is also High in Zinc providing 15% DV per cooked drumstick. 

#9: Beans (Cooked Mung Beans)

Zinc in 100g	Per Cup (124g)	Per 3oz (85g)
0.5mg (3% DV)	0.6mg (4% DV)	0.4mg (2.5% DV)

Other Beans High in Zinc (%DV per cup cooked): Baked Beans (39%), Adzuki (27%), Chickpeas (17%) and Kidney Beans (12%). 

#10: Mushrooms (Cooked White Mushrooms)

Zinc in 100g	Per Cup Pieces (156g)	Per Mushroom (12g)
0.9mg (6% DV)	1.4mg (9% DV)	0.1mg (1% DV)

Other Mushrooms High in Zinc (%DV per Cup Pieces): Morel, raw (9%), Brown, raw and Portabella, grilled (5%), Oyster, raw (4%), and White, raw (2%). Four Dried Shitake mushrooms contain 8% DV and 4 raw shitake contain 4% DV.

               

Foods high in Zinc

1. Oysters
2. Salmon
3. Pumpkin seeds
4. Squash seeds
5. Dark Chocolate
6. Garlic
7. Sesame Seeds
8. Watermelon seeds
9. Wheat germ
10. Chickpeas
11. Shrimp
12. Crab
13. Organic Beef
14. Beef Liver
15. Lima beans
16. Egg yolks
17. Mushrooms
18. Turkey
19. Lobster
20. Spinach
21. Lamb
22. Kidney beans
23. Peanuts
24. Tahini
25. Flax seeds
26. Pork
27. Brewers Yeast
28. Brown rice

1. Here are some healthy, whole food sources of zinc:

1. Whole Food Sources	Serving	Zinc (mg)
   Organic Beef	3 ounces	5.80
   Beef Liver, cooked	100 grams	5.24
   Lima Beans	1 cup	3.60
   Organic / Wild Turkey, cooked	3 ounces	3.50
   Chickpeas	1 cup	2.60
   Split Peas, cooked	1 cup	1.96
   Cashews, raw	1 ounce	1.60
   Pecans, raw	1 ounce	1.28
   Green peas, cooked	1 cup	1.08
   Almonds, raw	1 ounce	1.00
   Organic egg, poached	1 large	0.55
   Ginger root, raw	1 teaspoon	0.34