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Which Foods Have More Zinc?

Updated February 21, 2017

Zinc is an important mineral for health. Zinc aids in the production of enzymes, is key to a healthy immune system and wound healing, is required for the senses of taste and smell and is used in cell and DNA processes. According to the National Institutes of Health, the recommended daily allowance for adults is 8 to 11 mg, slightly more for women who are breastfeeding, and 5 to 8 mg for children. The body does not store zinc and needs daily zinc intake to stay healthy. Zinc is found in many foods.

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Oysters have the highest zinc content of any food, with over 75 to 180 mg in six medium-sized oysters. Alaskan king crab has almost 7 mg of zinc per 85.1gr.

Roasted Pumpkin Seeds

Roasted pumpkin seeds are a vegetarian source of zinc, with about 10 mg in a couple of handfuls of seeds. Roasted pumpkin seeds can be eaten whole, or crushed and added to other foods like salads or baked goods.


Chickpeas (garbanzos) have about 2 mg of zinc in a 113gr serving but are a good source because they can be eaten regularly in many different ways. They can be eaten whole or in salads, made into dips like hummus and eaten in soups.

Wheat Germ

Wheat germ has 17 mg of zinc in a 113gr serving, and is a convenient source of zinc in food. Toasted ground wheat germ can be sprinkled on salads, mixed into drinks, baked into breads and muffins and used as a breading on other foods.


There's about 10 mg of zinc in a 113gr serving of beef shoulder, shank or chuck. This is one of the most common regular sources of zinc in American diets. Beef liver is also a good source of zinc, with 12 mg in 113gr. Beef is a good protein source as well.


Yoghurt has almost 2 mg of zinc per cup, a cup of milk has almost 1 mg and an ounce of cheese has almost 1 mg.


Chocolate lovers will be happy to know that chocolate is a source of zinc, with almost 10 mg per 113gr serving.

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About the Author

Heidi Cardenas

Heidi Cardenas specializes in human resources, business and personal finance, small-business advice, home and garden and home improvement. Her professional background includes human resources and business administration, technical writing and corporate communications. She has studied horticulture and business administration, and enjoys guest blogging for publications including Herb Companion Magazine, Natural Home Living Magazine, and Mother Earth Living.

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