Zinc Food Sources

Top 14

That You Should Consider In Your Diet

Zinc-rich meals are also important for our immunity and play a vital role in our overall health. Let's look at some zinc food sources or zinc-rich foods that you may include in your diet.


Non-vegetarians might receive the most zinc from lamb. Zinc is included in 4.8 mg per 100 grams serving of lamb. It is one of the best zinc food sources.


Chickpeas provide 2.5 mg of zinc per cup and are the finest zinc food sources for vegans. They are also high in protein and fibre.

Pumpkin Seeds

Pumpkin seeds are high in fibre and plant-based protein. A regular intake of 1-2 tablespoons of pumpkin seeds can meet one's zinc needs.


Lentils are high in protein, polyphenols, and other minerals, in addition to zinc. Lentils contain 2.5 milligrammes of zinc per cup.


Surprisingly, this protein-rich superfood is also high in zinc. A 100 gramme serving of chicken provides 1 mg of zinc, which helps to avoid cardiovascular disease, diabetes, and high blood pressure.


Spinach is a superfood with a high zinc content. 1 cup of spinach has around 1.4 mg of zinc. It is a good zinc food sources.


Oysters are regarded as great seafood. A 100 gramme serving of oysters contains more than 100 percent of the daily recommended intake of vitamin B12, zinc, and copper, as well as more than 75 percent of selenium and vitamin D.


Cashews are a truly excellent snack that also fulfills your daily zinc requirement. Only 2 tablespoons of cashew provide roughly 1.6 mg of zinc, or 11% of the daily required consumption.

Hemp Seeds

Hemp seeds are high in omega-3 and omega-6 fatty acids, as well as zinc. They are also beneficial to your heart health. 5 mg of zinc can be found in 2 tablespoons of hemp seeds.


Yogurt is a probiotic food that encourages healthy gut microbes. A standard cup of yogurt with a meal or at breakfast provides 1.4 mg of zinc.


Mushrooms are a high-quality vegetarian source of zinc. They also have anti-inflammatory qualities and aid to promote immunity, with 1 cup containing 1.4 mg of zinc.

Ricotta Cheese

1 cup of ricotta cheese is also high in fatty acids and vitamins.


Avocado is not a fad food; it is the healthiest food and is high in vitamins and minerals. One avocado has 1.3 milligrammes of zinc.


A handful of almonds is the greatest way to meet one's daily zinc requirements. Almonds provide 0.9 milligrammes of zinc and other minerals in 2 tablespoons.