10 Best Food Sources of Zinc

This bivalve is a zinc powerhouse of 5.5 mg per raw oyster, according to the U.S. Department of Agriculture (USDA). This shellfish is also low in calories, with only 7 calories per oyster, and is packed with other valuable vitamins and minerals, including vitamin B12 and selenium, per the USDA.

Try oysters cooked, canned, or on the half shell. No matter how you serve them, you’re in for a tasty treat and possibly a stronger immune system to boot, thanks to their high zinc content.

Crab and lobster are both zinc-rich foods. According to the USDA, 3 ounces (oz) of cooked Alaskan king crab offers 6.5 mg, and a small steamed or boiled lobster has 4.7 mg. Seafood is also a great addition to any heart-healthy diet, though shellfish doesn’t provide as many heart benefits as salmon or sardines do, according to Harvard Health Publishing.

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Beef, pork, and chicken are not only loaded with protein, they provide a decent helping of zinc, too. For the most nutritious cuts, choose lean meats, such as lean beef (at least 90 percent lean), pork tenderloin, and boneless chicken breasts, according to the USDA. Just 1 cup of chopped roasted, skinless chicken breast has 2.1 mg of zinc, according to the USDA. That makes chicken a good source of the mineral.

While the jury is still out on which came first, eggs also contain zinc — about 0.6 mg per large egg, per the USDA — so crack one open today to help optimize your levels of the nutrient.

Did you know that nutritious vegetables like mushrooms, spinach, broccoli, kale, and garlic contain zinc, as well as other vital vitamins and minerals? One cup of sliced raw mushrooms contains 0.4 mg of zinc, according to the USDA. Kale offers roughly the same amount (0.3 mg) in 1 cup (cooked).

Adding these foods to your diet will give you an extra dose of zinc without adding many calories to your daily total. Mushrooms have a mere 20 calories in 3 oz, plus an excellent amount of the B vitamin riboflavin, according to the USDA.

In addition to zinc, kale offers vitamins A, K, B6, and C, plus calcium, potassium, copper, and manganese — all for only 33 calories per cup, according to the Mayo Clinic.

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While zinc is commonly found in animal products, vegans and vegetarians aren’t out of luck, says Krista Linares, RDN, founder of Nutrition con Sabor in Raleigh, North Carolina. Legumes like chickpeas, lentils, and beans are also good sources of zinc, she says. Add foods like hummus, edamame, and black beans to your meals for extra zinc and other health benefits.

Of these foods, 1 cup of lentils, which offers 2.5 mg zinc per cup, is an excellent source, while good sources include the same serving sizes of cooked edamame (2.1 mg), black beans (1.9 mg), and canned chickpeas (1.7 mg).

For relatively few calories, legumes are a great low-fat, high-protein food packed with vitamins, minerals, and lots of dietary fiber, according to research.

Next time you prepare a salad, toss in an ounce of pumpkin seeds or pine nuts for extra crunch. They’ll provide 2.2 mg of zinc (an excellent source) and 1.8 mg (a good source), respectively, notes the USDA.

Or pick up some nuts from your grocery store. Try sprinkling cashews, pecans, or peanuts (technically a legume) on top of low-fat or nonfat yogurt or oatmeal. For example, 1 oz of dry-roasted cashews is a good source of zinc, with 1.6 mg.

Haven’t tried chia seeds yet? These little guys are a good source of zinc, too — 1 oz provides 1.3 mg of the mineral, notes the USDA. Try them in chia pudding for breakfast, a snack, or dessert.

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Whole grains offer many health benefits. Packed with fiber, vitamins, minerals, and — you guessed it — zinc, 1 cup of raw oats is an excellent source, with 3 mg of zinc, while the same amount of cooked brown rice is a good source, with 1.4 mg. Also, if you like using whole-wheat bread on a sandwich, know that two slices have 1.1 mg of the mineral. Another whole grain that is a good source of zinc is cooked quinoa, which provides 1.9 mg per cup.

Many breakfast cereals are fortified with a number of vitamins and minerals, including zinc. Check the nutrition label to see exactly how much you’ll be getting from your favorite brand.

While analyzing the nutrition label, take a look at added sugar, too. Ryan Andrews, RD, a principal nutritionist and advisor with Precision Nutrition based in Norwalk, Connecticut, suggests looking for a cereal that shows no more than 6 g of sugar per serving (again, usually 1 cup) and has whole grains as the first ingredient on the list.

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In addition to being rich sources of calcium, milk and yogurt are delicious and nutritious sources of zinc. According to the USDA, 1 cup of nonfat milk or low-fat milk contains about 1.1 mg, offering some of the mineral. Meanwhile, 1 cup of nonfat yogurt or low-fat plain yogurt is also an excellent source, with 2.4 mg and 2.2 mg, respectively.

Add nonfat or low-fat milk to cereal, oatmeal, and smoothies, and try yogurt topped with granola and fresh fruit.

What a sweet surprise! Yet another exciting fact about dark chocolate is that it’s a good source of zinc. And the darker, the better: Generally, 60 to 69 percent cacao varieties offer some — nearly 0.8 mg — per ounce, while 70 to 85 percent cacao varieties contain 0.9 mg, according to the USDA.

That’s not all though: Dark chocolate may have some vascular benefits, including lowering blood pressure and improving blood flow, due to its flavanol content, according to the Cleveland Clinic. While dark chocolate may be your favorite source of zinc, remember that it’s not the only one: To keep calories and sugar in check, stick to no more than 1 oz per day.