Food With Highest Zinc Content

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Food With Highest Zinc Content. Grab your frying pan and get the griddle going! Today, we’re exploring the world of dietary zinc. This mineral is a popular supplement for men who want to increase their testosterone levels. But did you know zinc is found in more than just oysters? Discover some food with highest zinc content that you can use to go above and beyond your recommended dietary allowance (RDA).

Foods High in Zinc

LIST OF FOODS HIGH IN ZINC

1

Oyster

Compare to other food

Oyster contains more Zinc than 92% of the foods. 100 grams of Oyster contains 792% of the Zinc that you need to consume daily.Oyster

higher than92%of foodsDaily Value792%in 100 grams

Oyster is also rich in IronVitamin B12 and Copper92%

Iron86%

Vitamin B1285%

Copper

2

Pumpkin seed

Compare to other food

Pumpkin seed contains more Zinc than 90% of the foods. 100 grams of Pumpkin seed contains 94% of the Zinc that you need to consume daily.Pumpkin seed

higher than90%of foodsDaily Value94%in 100 grams

Pumpkin seed is also rich in PotassiumFiber and Magnesium93%

Potassium92%

Fiber90%

Magnesium

3

Sesame

Compare to other food

Sesame contains more Zinc than 88% of the foods. 100 grams of Sesame contains 70% of the Zinc that you need to consume daily.Sesame

higher than88%of foodsDaily Value70%in 100 grams

Sesame is also rich in CaloriesFats and Calcium97%

Calories97%

Fats95%

Calcium

4

Cocoa solids

Compare to other food

Cocoa solids contains more Zinc than 87% of the foods. 100 grams of Cocoa solids contains 62% of the Zinc that you need to consume daily.Cocoa solids

higher than87%of foodsDaily Value62%in 100 grams

Cocoa solids is also rich in IronPotassium and Ash95%

Iron94%

Potassium94%

Ash

5

Liver

Compare to other food

Liver contains more Zinc than 87% of the foods. 100 grams of Liver contains 61% of the Zinc that you need to consume daily.Liver

higher than87%of foodsDaily Value61%in 100 grams

Liver is also rich in IronCholesterol and Vitamin B296%

Iron94%

Cholesterol92%

Vitamin B2

6

Beef

Compare to other food

Beef contains more Zinc than 86% of the foods. 100 grams of Beef contains 57% of the Zinc that you need to consume daily.Beef

higher than86%of foodsDaily Value57%in 100 grams

Beef is also rich in ProteinCholesterol and Saturated Fat89%

Protein84%

Cholesterol79%

Saturated Fat

7

Wild rice

Compare to other food

Wild rice contains more Zinc than 85% of the foods. 100 grams of Wild rice contains 54% of the Zinc that you need to consume daily.Wild rice

higher than85%of foodsDaily Value54%in 100 grams

Wild rice is also rich in CarbsPhosphorus and Magnesium93%

Carbs89%

Phosphorus89%

Magnesium

8

Cashew

Compare to other food

Cashew contains more Zinc than 85% of the foods. 100 grams of Cashew contains 53% of the Zinc that you need to consume daily.Cashew

higher than85%of foodsDaily Value53%in 100 grams

Cashew is also rich in CaloriesFats and Iron96%

Calories96%

Fats92%

Iron

9

Adzuki bean

Compare to other food

Adzuki bean contains more Zinc than 82% of the foods. 100 grams of Adzuki bean contains 46% of the Zinc that you need to consume daily.Adzuki bean

higher than82%of foodsDaily Value46%in 100 grams

Adzuki bean is also rich in PotassiumFiber and Iron94%

Potassium91%

Fiber89%

Iron

10

Sunflower seed

Compare to other food

Sunflower seed contains more Zinc than 81% of the foods. 100 grams of Sunflower seed contains 45% of the Zinc that you need to consume daily.Sunflower seed

higher than81%of foodsDaily Value45%in 100 grams

Sunflower seed is also rich in CaloriesFats and Phosphorus97%

Calories97%

Fats92%

Phosphorus

11

Soybean

Compare to other food

Soybean contains more Zinc than 81% of the foods. 100 grams of Soybean contains 44% of the Zinc that you need to consume daily.Soybean

higher than81%of foodsDaily Value44%in 100 grams

Soybean is also rich in ProteinIron and Potassium99%

Protein96%

Iron94%

Potassium

12

Cumin

Compare to other food

Cumin contains more Zinc than 80% of the foods. 100 grams of Cumin contains 44% of the Zinc that you need to consume daily.Cumin

higher than80%of foodsDaily Value44%in 100 grams

Cumin is also rich in IronCalcium and Ash98%

Iron95%

Calcium95%

Ash

13

Lupin Bean

Compare to other food

Lupin Bean contains more Zinc than 80% of the foods. 100 grams of Lupin Bean contains 43% of the Zinc that you need to consume daily.Lupin Bean

higher than80%of foodsDaily Value43%in 100 grams

Lupin Bean is also rich in ProteinPotassium and Fiber99%

Protein93%

Potassium92%

Fiber

14

Seed

Compare to other food

Seed contains more Zinc than 79% of the foods. 100 grams of Seed contains 42% of the Zinc that you need to consume daily.Seed

higher than79%of foodsDaily Value42%in 100 grams

Seed is also rich in CalciumFats and Fiber94%

Calcium94%

Fats93%

Fiber

15

Lamb and mutton

Compare to other food

Lamb and mutton contains more Zinc than 79% of the foods. 100 grams of Lamb and mutton contains 41% of the Zinc that you need to consume daily.Lamb and mutton

higher than79%of foodsDaily Value41%in 100 grams

Lamb and mutton is also rich in CholesterolProtein and Saturated Fat88%

Cholesterol86%

Protein86%

Saturated Fat

16

Flax

Compare to other food

Flax contains more Zinc than 78% of the foods. 100 grams of Flax contains 39% of the Zinc that you need to consume daily.Flax

higher than78%of foodsDaily Value39%in 100 grams

Flax is also rich in FatsCalories and Fiber96%

Fats96%

Calories93%

Fiber

17

Paprika

Compare to other food

Paprika contains more Zinc than 78% of the foods. 100 grams of Paprika contains 39% of the Zinc that you need to consume daily.Paprika

higher than78%of foodsDaily Value39%in 100 grams

Paprika is also rich in IronAsh and Potassium96%

Iron95%

Ash95%

Potassium

18

Wheat

Compare to other food

Wheat contains more Zinc than 77% of the foods. 100 grams of Wheat contains 38% of the Zinc that you need to consume daily.Wheat

higher than77%of foodsDaily Value38%in 100 grams

Wheat is also rich in PhosphorusCarbs and Magnesium91%

Phosphorus90%

Carbs88%

Magnesium

19

Brazil nut

Compare to other food

Brazil nut contains more Zinc than 77% of the foods. 100 grams of Brazil nut contains 37% of the Zinc that you need to consume daily.Brazil nut

higher than77%of foodsDaily Value37%in 100 grams

Brazil nut is also rich in CaloriesFats and Saturated Fat98%

Calories98%

Fats93%

Saturated Fat

20

Oat

Compare to other food

Oat contains more Zinc than 76% of the foods. 100 grams of Oat contains 36% of the Zinc that you need to consume daily.Oat

higher than76%of foodsDaily Value36%in 100 grams

Oat is also rich in PhosphorusFiber and Magnesium91%

Phosphorus90%

Fiber89%

Magnesium

Eat These 6 High-Zinc Foods To Help Boost Immunity

Between the coronavirus pandemic and the upcoming cold and flu season, nearly everyone is looking to boost their immunity. The result: Many people are adapting their diets to include high-zinc foods.

Why zinc, though? The trace element not only aids the body in fighting off infections, but is also vital for multiple health functions.

“Zinc is involved in thousands of metabolic pathways in the body, and more than 3,000 proteins require zinc for proper functioning within your body,” explains Julie Upton, M.S., R.D. “This mineral plays a role in your immune system, metabolism, sex hormones, diabetes, and age-related macular degeneration, as well as many other diseases and conditions.”

In fact, according to a 2018 article published in Nutrients, zinc may help promote the phases of wound healing, from cell membrane repair to scar formation.

Plus, while research is ongoing, some evidence per the National Institutes of Health (NIH) indicates that zinc lozenges may support the body’s response to the common cold (if taken within 24 hours of initial symptoms).

Luckily, since zinc is a trace mineral, the body only requires a small amount of it on a daily basis, according to the U.S. National Library of Medicine. The recommended dietary allowance differs by sex and age, but lands at approximately 11 milligrams for adult men and eight milligrams for adult women.

More good news: You may be surprised to learn that there are plenty of high-zinc foods you can easily add to your plate. Consider incorporating the following high-zinc foods into your daily diet.

1. Shellfish

Hello, vitamin sea! “Oysters are the absolute best source of zinc,” says Katherine Brooking, M.S., R.D.

One medium raw pacific oyster is packed with just over eight milligrams of zinc, which comes out to 76 percent of your daily value (DV)—and who eats just one? The NIH calculates that a three-ounce serving fills you with 673 percent of your DV!

It’s also worth mentioning that oysters are chock-full of vitamin B12 (333 percent DV), a water-soluble vitamin that encourages the body to produce healthy nerve and blood cells, according to the NIH.

Other members of the seafood family are loaded with zinc, as well. One Alaskan King Crab leg contains 10.2 milligrams of zinc (93 percent DV) and three ounces of lobster offers just over three milligrams (31 percent DV).

“When it comes to crab and lobster, the main pitfall is buttery sauces, so opt for steamed portions—and keep the dips and sauces to a minimum,” advises Brooking.

2. Red Meat

Good news, beef lovers: A six-ounce protein-packed skirt steak is brimming with zinc—12.5 milligrams (114 percent DV), along with a whopping nine milligrams (52 percent DV) of iron, an essential mineral that helps red blood cells transport oxygen to your organs and muscles.

The Mayo Clinic advises choosing grass-fed beef over “traditional” beef, since this meat has been shown to contain more vitamins and good, heart-healthy fats.

“Choose cuts that are leaner, like top sirloin and top round,” adds Brooking.

3. Chickpeas And Beans

“If you are a vegan or vegetarian, you’ll be happy to know you can turn to chickpeas for zinc,” says Brooking.

Also referred to as garbanzo beans (the main ingredient in hummus), one cup of this fiber-rich and protein powerhouse is filled with nearly three milligrams of zinc (23 percent DV).

Baked beans are also a solid choice, since one cup of this BBQ staple offers just under two milligrams of zinc (17 percent DV), Brooking adds.

4. Nuts And Seeds

“Nuts and seeds are good sources of zinc, providing plant-based protein, fiber, and many other nutrients important for overall health,” states Upton.

For example, one-ounce of chia seeds has just over one milligram of zinc (12 percent DV) and one-ounce of walnuts contains just under one milligram of zinc (eight percent DV).

Brooking’s top choices in the category include pumpkin seeds (a one-ounce serving supplies just over two milligrams or 20 percent DV of zinc) and cashews (just about two milligrams or 15 percent DV of zinc per one-ounce serving).

5. Chicken

Whether stir fried or air fried, this budget-friendly, beloved poultry also offers an impressive amount of zinc, says Brooking.

A six-ounce serving of chicken breast provides just under two milligrams (15 percent DV) of zinc, along with 54.4 milligrams (13 percent DV) of magnesium, another mineral essential for a healthy immune system.

“Since most of the saturated fat is in the skin, go for skinless, regardless if you choose dark or light meat,” suggests Brooking.

6. Dairy

Say cheese! Numerous creamy faves found in the dairy aisle contain a substantial amount of zinc.

A few solid options: plain yogurt (a one-cup serving 1.4 milligrams or 13 percent DV), Swiss cheese (a one-ounce serving offers 1.2 milligrams or 11 percent DV), and whole milk (a 16-ounce glass provides just under two milligrams or 16 percent DV).

And, while it’s not technically dairy, a one-cup serving of coconut milk supplies 1.3 milligrams (12 percent DV) of zinc.

Don’t see any high-zinc foods on the menu that work for your diet? Consider adding a zinc supplement to your routine. 

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