Health-Alicious-Ness Provides a list of top 10 foods
High in Zinc.
#1: Oysters
Depending on type and variety oysters provide 16-182mg
of zinc per 100g serving. This accounts for 110%-1200% of the DV 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% DV) in 6 oysters, and 154mg (1029% DV)
in a 3 ounce serving.
Click to see complete nutrition facts.
#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% DV) of zinc per 100g serving, which is
19mg (126% DV) per cup, and 1.2mg (8% DV) in a single tablespoon. Crude
(untoasted) wheat germ provides 12mg (82% DV) of zinc per 100g serving, 14mg
(94% DV) per cup, and 1mg (6% DV) per tablespoon. Click to see complete nutrition facts. Buy Wheat Germ
from Amazon.com
#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 DV, that is
8.98mg of zinc (60% DV) in a cooked slice of liver (80g). Liver is best
prepared steamed or fried with onions and herbs.
Click to see complete nutrition facts.
#4: Low Fat Roast Beef
Low fat beef shoulder, shank, and chuck all contain
about 10mg (70% DV) of zinc per 100g serving, 18mg (119% DV) per pound, and 9mg
(59% DV) 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.
Click to see complete nutrition facts.
#5: Roasted Pumpkin and Squash Seeds
A popular food in the Middle East and East Asia pumpkin
and squash seeds contain about 10mg (70% DV) of zinc per 100g serving, 6.6mg
(59% DV) per cup, and 3mg (19% DV) 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.
Click to see complete nutrition facts. Seeds and Nuts
with the Fewest Calories.
#6: 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% DV) of zinc per 100g serving, 11mg (74 %DV)
per cup, and 3mg (19% DV) per ounce.
Click to see complete nutrition facts.
#7: 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% DV) of zinc per 100g serving (most bars are 50-100 grams). Cocoa
powder will provide 6.8mg (45% DV) per 100g, or 5.4mg (39% DV) per cup, 0.3mg
(2% DV) per tablespoon. Most milk chocolates provide around 2.3mg (15% DV) per
100g serving or 1mg (7% DV) per bar. Click to see complete nutrition facts. Buy Dark
Chocolate from Amazon.com
#8: 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% DV)
depending on cut. That is up to 7.4mg (49% DV) in a 3 ounce serving (85 grams).
Click to see complete nutrition facts.
#9: Peanuts
Peanuts are a great source of zinc, 100 grams of oil
roasted peanuts will provide 6.6mg (44% DV) of zinc, or 8.8mg (59% DV) in 1 cup
chopped, 1.9mg (12% DV) per oz (~39 peanuts). Dry roasted peanuts will provide
half as much zinc at 3.3mg (22% DV) per 100 gram serving, or 4.8mg (32% DV) per
cup, and 1mg (6% DV) per oz.
Click to see complete nutrition facts. Buy Peanuts from
Amazon.com
#10: Crab
Almost any kind of crab will be a great source of zinc.
Alaksa King crab in particular provides 7.6mg (51% DV) of zinc per 100 gram
serving, which is 10.2mg (68% DV) in an average crab leg, and 6.5mg (43% DV) in
a 3 ounce serving. Click to see complete nutrition facts.
Special notes:
-animal sources provide zinc that is more easily
absorbed than plant sources.
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