Zinc Deficiency; Symptoms, Treatment & Zinc Rich Foods

» Foods high in zinc

Zinc can be found in many foods, especially animal sources like oysters, beef, veal liver, beef jerky, lamb, bison, pastrami, chicken hearts, and chicken legs. It can also be found in plant sources like tofu, hemp seeds, lentils, shiitake mushrooms, tahini, pumpkin seeds, wild rice, cashew, soybeans, and chia seeds. Some plants like grains and beans contain phytate or phytic acid which binds to zinc and prevents its absorption. Animal sources of zinc are an excellent choice to elevate or maintain zinc levels in the body.

Here are some of the highest zinc sources and the amount of zinc in 100 grams of each source:

  • Oysters: 36 mg, 327% of the daily zinc intake
  • Beef: 15 mg, 140% of the daily zinc intake
  • Chicken leg: 5 mg, 49% of the daily zinc intake
  • Firm tofu: 4 mg, 36% of the daily zinc intake
  • Porkchop: 4 mg, 32% of the daily zinc intake
  • Hemp seeds: 3 mg, 26% of the daily zinc intake
  • Lentils: 3 mg, 23% of the daily zinc intake
  • Yogurt: 2 mg, 22% of the daily zinc intake
  • Oatmeal: 2 mg, 21% of the daily zinc intake
  • Shiitake mushrooms: 2 mg, 18% of daily zinc intake
zinc deficiency