Zinc is a mineral that is involved in numerous processes in the body. It is required for growth and development, immune function, wound healing, and reproduction, as well as for taste and smell.1
Zinc from animal sources, such as beef, pork, dark meat chicken, and some seafood, is absorbed best by the body. Good vegetarian sources include nuts, yogurt, beans, and fortified cereals.2
The daily recommendation for adults is between 8-11 mg daily depending on age and gender.3 Zinc deficiency can lead to frequent infections and illness, wounds that are slow to heal, hair loss, appetite loss, skin problems, and problems with taste and smell.1
Zinc-rich Foods
| Ingredient | mg of Zinc per 100g | mg of Zinc per 100 calories |
|---|---|---|
| oysters | 39.3 | 77.1 |
| cheerios | 16.7 | 4.5 |
| rice chex | 13.9 | 3.7 |
| all-bran cereal | 12.4 | 4.8 |
| wheat germ | 12.3 | 3.4 |
| corn chex | 12.1 | 3.3 |
| calf liver | 12.0 | 8.6 |
| wheat chex | 11.2 | 3.2 |
| fresh yeast | 10.0 | 9.5 |
| unsweetened chocolate | 9.6 | 1.9 |
| chuck roast | 8.9 | 4.8 |
| chervil | 8.8 | 3.7 |
| venison shoulder | 8.6 | 4.5 |
| boneless chuck | 8.4 | 5.3 |
| beef shoulder roast | 8.0 | 4.5 |
| active dry yeast | 7.9 | 2.4 |
| poppy seeds | 7.9 | 1.5 |
| top blade steak | 7.9 | 5.9 |
| pumpkin seeds | 7.8 | 1.4 |
| sesame seeds | 7.8 | 1.4 |
| dried porcini mushrooms | 7.7 | 2.6 |
| ground cardamom | 7.5 | 2.4 |
| bran | 7.3 | 3.4 |
| whey | 7.1 | 1.7 |
| dried basil | 7.1 | 3.0 |
| beef shank | 6.9 | 5.4 |
| celery seed | 6.9 | 1.8 |
| ovaltine | 6.8 | 1.7 |
| unsweetened cocoa powder | 6.8 | 3.0 |
| pine nuts | 6.5 | 1.0 |
| skirt steak | 6.4 | 4.2 |
| dutch process cocoa | 6.4 | 2.9 |
| ground beef patty | 6.2 | 2.7 |
| hamburger | 6.2 | 2.6 |
| dried thyme | 6.2 | 2.2 |
| mustard seeds | 6.1 | 1.2 |
| maple sugar | 6.1 | 1.7 |
| peanut flour | 6.0 | 1.4 |
| wild rice | 6.0 | 1.7 |
| lamb shanks | 6.0 | 5.0 |
| crabmeat | 6.0 | 7.1 |
| agar agar | 5.8 | 1.9 |
| cashews | 5.8 | 1.0 |
| roasted cashews | 5.6 | 1.0 |
| grape-nuts cereal | 5.6 | 1.5 |
| caraway seeds | 5.5 | 1.7 |
| leftover pot roast | 5.5 | 3.9 |
| dried parsley | 5.4 | 1.9 |
| star anise | 5.3 | 1.6 |
| lamb chops | 5.2 | 2.8 |
| rib-eye steak | 5.1 | 2.5 |
| dried chives | 5.1 | 1.6 |
| lean ground beef | 5.1 | 3.7 |
| dried adzuki beans | 5.0 | 1.5 |
| sunflower seeds | 5.0 | 0.9 |
| bran flakes | 5.0 | 1.6 |
| cocoa krispies cereal | 4.9 | 1.3 |
| dried soybeans | 4.9 | 1.1 |
| ground cumin | 4.8 | 1.3 |
| lentils | 4.8 | 1.4 |
| roasted soybeans | 4.8 | 1.1 |
| beef stew meat | 4.7 | 2.6 |
| ground coriander | 4.7 | 1.7 |
| coriander seeds | 4.7 | 1.6 |
| fresh sage | 4.7 | 1.5 |
| lamb liver | 4.7 | 3.4 |
| tahini | 4.6 | 0.8 |
| chia seeds | 4.6 | 0.9 |
| pecans | 4.5 | 0.7 |
| swiss cheese | 4.4 | 1.1 |
| turmeric | 4.4 | 1.2 |
| ground flaxseed | 4.3 | 0.8 |
| paprika | 4.3 | 1.5 |
| beef brisket | 4.3 | 2.8 |
| red pepper flakes | 4.3 | 1.5 |
| round steak | 4.3 | 3.1 |
| buffalo | 4.3 | 1.9 |
| brazil nuts | 4.2 | 0.6 |
| salami | 4.2 | 1.0 |
| ground venison | 4.2 | 2.7 |
| ground beef | 4.2 | 1.6 |
| lamb stew meat | 4.2 | 3.1 |
| sirloin steak | 4.1 | 3.1 |
| nonfat dry milk powder | 4.1 | 1.1 |
| onion powder | 4.1 | 1.2 |
| curry powder | 4.1 | 1.2 |
| soy protein powder | 4.0 | 1.2 |
| homemade granola | 4.0 | 0.8 |
| liver | 4.0 | 3.0 |
| havarti cheese | 4.0 | 1.2 |
| reindeer | 4.0 | 3.1 |
| beef top sirloin steak | 4.0 | 3.1 |
| veal shank | 4.0 | 3.5 |
| oat | 4.0 | 1.0 |
| beef tenderloin steaks | 4.0 | 2.7 |
| shoulder joint of pork | 4.0 | 1.5 |
| soy flour | 3.9 | 0.9 |
| skim milk mozzarella | 3.9 | 2.8 |
| fresh tarragon | 3.9 | 1.3 |
| gruyere cheese | 3.9 | 0.9 |
