21 Foods That are Rich in Zinc


Zinc is vital for overall growth. Though it is needed only in traces, lack of it can cause serious difficulties. It is needed for growth, wound healing, strengthening the immune system etc. It is also needed for preventing respiratory, ear and some other infections. A host of eye conditions like macular degeneration, night blindness, and cataract are also blamed on lack of zinc.

Top Foods Rich in Zinc

Children are more susceptible to a lack of zinc since they are at a growth phase. However, you can easily address the problem of zinc deficiency with regular food items. Let us go through some of the food items that can help your family, especially the children, to replenish the zinc level in the body.

1. Lamb

Lamb is rich in food value. It does contain trace elements of zinc. 3ounces of it contain 6.7milligrams of zinc. It also contains riboflavin, niacin, vitamin B12, iron, phosphorus etc.

2. Pumpkin Seeds

Pumpkin seeds contain zinc. 1 cup of it contains about 6.6 milligrams of zinc. It also has a beneficial effect on mental health.

Read More:Health Benefits of Pumpkin for Babies

3. Grass-Fed Beef

Grass-fed beef contains omega-3 fatty acids as well as linoleic acid, a polyunsaturated fatty acid. 100 grams of it contain about 4.5 milligrams of zinc.


4. Chickpeas

Chickpeas are a variety of legumes, and like all legumes it contains minerals including zinc. 1 cup of it contains about 2.5 milligrams of zinc. Chickpeas may also help with weight loss and improve digestion.

5. Cocoa Powder 

One ounce of Cocoa powder contains about 1.9 mg of zinc. It also contains class of antioxidants known as flavonoids which can fight tissue inflammation and reduce pain.

6. Cashew nut

One ounce of Cashew nuts contains about 1.6 mg of zinc. It may also promote bone health and healthy brain function in your child.

7. Yogurt

Yogurt is a probiotic food with a lot of beneficial properties. One cup of it contains about 1.4 milligrams of zinc. It may also support digestion and boost the immune system in your child.

Read More:Health Benefits of Yogurt for Babies

8. Mushrooms

One cup of mushroom contains about 1.4 mg of zinc. Apart from having trace amounts of zinc, it also has a number of nutritional benefits. It may boost immunity, reduce inflammation and improve brain function in your child.


Read More:Health Benefits of Mushrooms or Toadstool for Babies

source of zinc in food

9. Spinach

One cup of spinach contains about 1.4 mg of zinc. But it also contains carotenoids which may reduce the risk of several diseases.

Read More: Health Benefits of Spinach for Babies

10. Chicken

100 grams of it contain about 1 milligram of zinc. So, zinc is present only in very small amount. But it also contains some B vitamins, niacin, vitamin B12 etc. Overall, chicken is a wholesome food for your child.

11. Spinach

Spinach is a nutritious vegetable. 100 gms of it contain about 0.53 mg of zinc. It can be a very good food for your child considering that it pack a nutritious punch combined with trace amount of zinc.


12. Shrimp

Shrimp contains moderate amounts of Zinc. 100 gms of it contain about 1.34 mg of zinc. It is also high in protein and low in calories. It also contains antioxidants. So shrimp can be a very good food for you for zinc as well as other food value.

13. Kidney beans

Kidney beans contain a good amount of zinc. 100 gms of it contain about 2.79 mg of zinc. So if you prefer veggies over meat then kidney beans can be your source of zinc. Beans also provide energy and fiber. So it can be a good source of zinc and other nutrition for your child and other family members.

Read More:Health Benefits of Beans for Babies

14. Flax Seeds

Flax seeds contain good amount of zinc apart from fiber and omega-3 fatty acids. 100 gms of it contain about 5 mg of zinc. You can sprinkle these seeds in soups and smoothies and let the children in your family have it without knowing about the flax seeds.

Read More:Health Benefits of Flaxseed for Babies

15. Oysters

Oyster contains considerable amount of zinc. 100 gms of it may contain around 17 mg of zinc.If you accumulate more than required quantity of zinc in the body, the body has the ability to remove the excess zinc.


16. Lima Beans

Lima beans contain good amount of Zinc. You can get around 2.8 mg of zinc in 100 gm of it. These beans are also quite low in calories and contain lot of fiber, iron, folate, proteins and other mineral.

17. Peanuts

100 gm peanuts contain about 3.27mgof zinc. This is a considerable amount. It also packs a lot of nutrition. So munch some peanut in between meals and replenish zinc in your body.

18. Egg Yolks

Egg yolk is a good source of Zinc. You can get about 4.93 mg of zinc in 100 gms of egg yolk. It also contains a lot of vitamins like Vitamins A, E, D and K. You can certainly add some nutritious punch and top it up with replenishment of zinc in your body if you take egg yolks.

19. Salmon

Salmon is high in omega-3 fatty acids, protein as well as other nutritional elements. It also contains Zinc, although not in very high concentration. You can get 0.64mg of zinc in 100 gm of it.

20. Lobster

Lobster contains a lot of Zinc.100 gm of it contains about 7.27 mg of zinc. So gorge on a sumptuous meal of lobster once in a while and compensate for the loss of zinc.

21. Dark Chocolate

Love chocolates? You may not need anything else to meet your zinc requirements. Chocolate has a high concentration of zinc.100 gm of it contains about 9.6mgof zinc. However, it is also high in calorie. So do feast on some chocolate once in a while. You may not need to have zinc supplements.


To conclude, these are some of the common foods that are rich in zinc. Some of them are available in your nearest stores as well.