Foods that are high in zinc are typically of animal origin, with examples including oysters, beef and liver. Plant-based foods are generally low in zinc, which is why people who maintain a vegetarian diet as especially encouraged to incorporate soybeans and nuts into their diet.

Zinc is a mineral that is fundamental for many bodily processes, but it is not naturally produced by the human body. Therefore it is important to include foods that are high rich in zinc in your daily diet.

Zinc is needed for proper nervous system functioning and also plays a role in boosting the immune system to help the body recover from infections.

List of foods with zinc

The following list outlines the amounts of zinc found in 100 g of foods:

Foods	Amount of zinc in 100 g
1. Raw oysters	91 mg
2. Grilled beef	8.5 mg
3. Cooked beef liver	4.5 mg
4. Cooked turkey	4.5 mg
5. Cooked veal	4.4 mg
6. Cooked chicken liver	4.3 mg
7. Cooked crab	4.3 mg
8. Cooked lamb	4.0 mg
9. Cooked chicken	2.9 mg
10. Grilled pork	2.48 mg
11. Mozzarella	2.76 mg
12. Wheat germ	12.2 mg
13. Hemp seeds	9.9 mg
14. Poppy seeds	7.9 mg
15. Sesame seeds	7.7 mg
16. Pumpkin seeds	7.6 mg
17. Cardamom	7.5 mg
19. Almonds	5.0 mg
20. Cooked soybeans	4.1 mg
21. Peanuts	4.8 mg
22. Brazil nuts	4.5 mg
23. Pecans	4.3 mg
24. Cooked chickpeas	4.7 mg
25. Cashews	4.7 mg
26. Oats	3.97 mg
27. Chocolate (70-85% cocoa)	3.3 mg
28. Walnuts	3.1 mg
29. Whole grain rice	2.2 mg
30. Tofu	2 mg
31. Booked beans	1.4 mg

Recommended daily intake

The recommended daily intake of zinc varies depending on your age and sex. Women over 18 years old should consume 8 mg of zinc per day, while men over 18 years old should consume 11 mg per day.

Zinc absorption

The amount of zinc absorbed in the body can be affected by some factors, which can be nutritional or related to intestinal diseases, such as diarrhea and celiac disease.

Zinc from plant-based food sources is more difficult to absorb in the gut because these foods tend to contain phytic acid. Processed foods and refined grains are also low in zinc, which is why you should opt for whole foods and whole grains when possible.

Zinc that is consumed from animal-based sources are generally easier absorbed in the gut.