8 Best Foods That Are High in Zinc (Zinc Rich Foods)

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Zinc is an essential mineral required to aid functions like the healing of wounds and provide support to the immune system. Though zinc is needed in a small amount, Your body does not store excess zinc and hence needs to obtain it from external sources!

How much zinc is required? A male will require 11 mg while a female needs around 8 mg of zinc daily, so how does one obtain it? You can obtain zinc from various vegetarian and non-vegetarian sources – in this article, we have named some foods rich in zinc and the optimum amount you need to consume. It has also been divided between vegetarian and non-vegetarian to help your decision-making easier, so let’s dive right into it!


5 Vegetarian Foods Rich in Zinc 

Vegetarian foods rich in Zinc 

Let’s have a look at all the vegetarian options you can consider while forming a diet to make sure that you get the optimum amount of zinc –

1. Mushrooms 

Mushrooms are widely regarded as a superfood by dieticians do you know why? It’s because this tiny tasty fungus is filled with nutrients, Vitamins, and antioxidants that are required by our body to function correctly. It also contains zinc, especially the crimini mushrooms. They are also low on calories and loaded with proteins, so you must check out this fungus!

How much amount of zinc do mushrooms contain?– 1 cup of mushrooms contains 0.5 mg of zinc. You should consume 5-6 buttons of mushrooms each day.


2. Banana

Bananas are easily one of the most convenient and delicious fruits to eat; they are filled with Vitamins like Vitamins B6 and Vitamin C  and are a good source of minerals like potassium and zinc. If you are looking into having a weight loss, then you can eat a banana in the morning while munching on your oatmeal.

How much amount of zinc does a banana contain?– a banana of 8-5 inches will contain 0.5mg of zinc. You should eat 2-3 bananas each day.


3. Nuts 

Nuts like cashews, almonds, walnuts, and pistachios are filled with many benefits; they are filled with Vitamin C and minerals like selenium, magnesium, and zinc. They are low in carbohydrates and filled with good fats, so you won’t even gain weight. Munch on a handful of nuts or grind them into a nutritious smoothie to keep you loaded all day!

How much zinc does a handful of nuts contain?– 3.5 mg, you should make sure to consume at least a handful of nuts every day.


4. Legumes 

Legumes are an essential source of antioxidants required to reduce cell damage and fight diseases. Legumes include chickpeas, lentils, soya beans, beans, etc. they are an excellent option for vegan diet followers to get their daily dose of zinc!

How much zinc do legumes contain?– a half cup can contain between 0.9-1.3 mg. Include one cup of legumes in your diet every day.


5. Dark chocolate 

Now this one brought a smile to your face! Dark chocolate, while being really tasty, is filled with antioxidants and nutrition. You can add it to shakes or simply munch on a piece.

How much zinc does dark chocolate contain? – 100 gm bar contains 3.3 mg of zinc. You should eat one ounce of protein each day.


3 Non Vegeterian Foods Rich in Zinc 

Non Vegeterian foods rich in zinc 

Now let’s look at some options for all the non-veg lovers-

1. Eggs

Eggs have long been said to be a high source of proteins, but they are also an essential source of minerals like zinc. Eggs are versatile. Eat a boiled one at breakfast or maybe mash it up for lunch but add it to your diet for a correct dose of zinc.

How much zinc do eggs contain? 1 egg contains 1.29mg, you can eat 2-3 eggs daily.


2. Meat

Meat is an excellent source of zinc, with red meat being the best variant to consume! Meat contains proteins, Vitamins, minerals, and niacin. While cooking meat, you dont fry them in oil; instead, add it into soups or curries to reap its benefits.

How much zinc does meat contain? – 3 ounces contain 2.4 mg. Eat 100-150g of meat every day.


3. Shellfish

Shellfish are a calorie-conscious person’s best friend as they are packed with omega -3 fatty acids, Vitamin B12, zinc while also being low on calories. You should add shellfish like oysters, lobsters, and crabs to your diet. Pregnant ladies should take care while eating shellfish and make sure it is fully cooked.

How much zinc do oysters contain? – 3 oysters contain around 21 mg, you can try eating 6-7 oysters on a daily basis.

How much zinc do lobsters contain? 3 ounces has 6.5 mg, this is the optimum amount to be consumed on a daily basis.

How much zinc do crabs have?– one Alaskan king crab – 6.4 mg, you can eat one crab each day.



1. Which vegetables contain zinc?

Zinc can be found in vegetables like Mushrooms, Asparagus, Corn, Broccoli, Okra, and Zucchini. You can either eat these raw in a salad or boil them.


2. What are the symptoms of a zinc deficiency?

If you are suffering from zinc deficiency, you will note- a sudden, unexplained weight loss, slowed down the healing of wounds, diarrhea, decreased sense of smell and taste, and open sores on the skin. Consult a doctor if you notice any of these.


You May Also Like To Read:

Essential Supplements for Women

Iron-Rich Foods in India

Why Eggs Are The Healthiest Food?



Though required in trace amounts, Zinc is an essential mineral for our body; after reading this article, you can now recognize the best veg and non-veg alternatives of zinc-rich foods and will be able to plan a healthy diet containing the optimum amount of zincs.

Remember you should consume zinc only in the required amount; an overdose can also be harmful to the body; a consultation with a dietician before starting on any diet is advised.

Let us know in the comments which point you found most useful!

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