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11 foods high in zinc
Last reviewed: 01.07.2025
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Zinc is a very important mineral necessary for maintaining a healthy immune system. This element is part of every cell, its highest concentration is in the liver, kidneys, skin, retina and prostate gland in men. The daily norm of zinc is 15 mg, and its deficiency can lead to impotence, poor wound healing, decreased immunity, memory loss and taste disturbances.
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This list includes foods with the highest zinc content.
Oysters
100 grams of oysters contain from 110 to 1200% of the daily requirement of zinc. It all depends on the type of oysters. In addition to the high content of this element, oysters are famous as an aphrodisiac.
Wheat germ
This product is one of the most important sources of this element. A person can get 100% of the daily requirement of zinc by eating just 100 grams of roasted wheat germ.
Veal liver
Rich not only in zinc, but also in other nutrients and elements. Veal liver contains 80% of the daily requirement of zinc in 100 grams.
Lean beef
It can provide the body with 70% of the daily requirement of zinc and for this you only need 100 grams of the product.
Pumpkin seeds
Many people love pumpkin seeds. In addition to their taste, they can provide the body with 60% of the daily dose of zinc.
Watermelon seeds
Dried watermelon seeds are very popular in the Middle East and Asia – 100 grams of the product contains 70% of the daily dose of zinc required by the body.
Dark chocolate
Those with a sweet tooth will certainly be pleased with this news, because 100 grams of their favorite delicacy contains 10 mg of zinc, which is equal to 65% of the recommended dose of zinc.
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Mutton
Lamb contains about 58% of the daily dose of this element.
Peanut
Among nuts, peanuts are the real zinc king, because 100 grams of this nut contain 22% of the daily dose of zinc. All peanut consumption should be controlled, because it is a high-calorie product.
Sesame
All sesame products, including sesame oil, contain up to 70% of the daily recommended value of zinc.
Crab meat
100 grams of crab meat, particularly Kamchatka crab, contains 51% zinc.