There are antioxidants in dark chocolate that you don’t get with milk chocolate, and you end up avoiding a lot of the sugar and added fat if you stick to dark chocolate. Serving Size (100 grams), Zinc (9.6 milligrams), 546 calories.
Mushrooms are a great add-on to any meal, and they can flavor up a pizza or simply be cooked up and eaten as a side dish. They have a healthy assortment of vitamins and minerals, and several types of mushrooms have been shown to have anti-cancer benefits. Serving Size of Shiitake mushrooms (100 grams), Zinc (7.66 milligrams), 34 calories.
Peas are one of those quintessential side dishes, and for it’s pretty clear why. They taste good and provide a wide range of benefits like staving off cancer, providing energy, helping with anti-aging, and helping to regulate blood glucose levels. Turns out they’re also not too shabby in Zinc content, and while they don’t provide a big chunk they can serve as a top contributor along with other foods found on this page. Serving Size (100 grams), Zinc (1.24 milligrams), 81 calories.
Spinach may not be the food with the most Zinc in it, but it holds its own considering that it’s a plant source. It’s just one of the many vitamins and minerals that spinach is known for, and one more reason to eat it more often. Having a salad with spinach as the base is an easy way to start getting more Zinc into your diet, especially when you top that salad with other Zinc-containing foods. Serving Size (100 grams), Zinc (0.53 milligrams), 23 calories.
Flax seeds get a lot of attention because of their omega-3 and fiber, but it’s also a good source of Zinc. Keep in mind that this is one food that you won’t be eating a mouthful at a time, but it can be used as part of a Zinc-conscious eating plan to get your total numbers up. They can be sprinkled on just about anything for added nutrition. Try pouring some into soups and smoothies and you won’t even know it’s there. Serving Size (100 grams), Zinc (5 milligrams), 534 calories.
Chances are, you’re not eating enough pumpkin seeds. If you save this as an annual October treat, it’s time to start getting them into your system throughout the year. They’re not only remarkably high in Zinc, but they provide other benefits to the body like helping you sleep better at night, giving you a dose of omega-3s, and keeping your blood sugar levels looking good. Promising research also suggests that they may be considered an anti-inflammatory food. Serving Size (100 grams), Zinc (7.81 milligrams), 559 calories.
Here’s a seed that often gets spit out, and many times doesn’t even show up because the watermelon is seedless. But if you dry watermelon seeds, and even toast them, they can be a wonderful source of Zinc, as well as other good things for the body, like protein, magnesium, healthy fats, and a host of B Vitamins. This makes them a great snack to consider, since most of us are not in the habit of eating them. Serving Size (100 grams), Zinc (10 milligrams), 602 calories.
If the only time you think about sesame seeds is when they’re on a sesame seed bun, it’s time to re-introduce yourself to them. They’re packed with Zinc, and while you likely won’t be eating large quantities of them, they can basically be sprinkled on just about any dish to add instant nutrition. Not only are they high in Zinc, but they’re loaded with healthy polyunsaturated and monounsaturated fats. Those are the good fats that your body needs in order to burn off fat. Serving Size (100 grams), Zinc (7.75 milligrams), 573 calories.
Peanuts can be used as a snack to hold you over between meals, and they also provide plenty of Zinc to help the cause. Consider eating peanut butter if you don’t like the crunchiness of whole peanuts. If you buy an organic variety the only ingredient should be organic peanuts, and therefore it’s just like eating it in whole form, but you don’t have the crunch unless you buy the crunchy version. Serving Size (100 grams), Zinc (3.27 milligrams), 318 calories.
These are what is used in hummus, and is pretty much a staple in vegetarian cuisine because of its many healthy properties. Zinc would have to be one of them. You’re getting a good amount of it here, while keeping your calories down, getting extra fiber, as well as protein. It’s a very well-rounded food that can help you feel full and give you additional vitamins and minerals. Serving Size (100 grams), Zinc (3.43 milligrams), 119 calories.
These healthy nuts are sometimes avoided because of the Nutrition Information label which shows how high in fat they are. But much of their fat content is monounsaturated, a healthy fat. The Zinc content in cashews is another reason to use this as a healthy snack that can tide you over between meals, or be used in a recipe to enhance flavor, replace dairy products in a vegan recipe, or add a bit of buttery crunchiness. Serving Size (100 grams), Zinc (5.35 milligrams), 553 calories.
If love to eat crab legs, there’s good news, it’s relatively high in Zinc and can help you meet your daily needs in this area. Crab is also a good source of protein, and doesn’t weigh you down with a lot of calories. It’s very low in fat, but you’ll want to watch out for the sodium levels, which can run rather high, leading to water retention and an increase in blood pressure. Serving Size (100 grams), Zinc (2.8 milligrams), 84 calories.
Lamb often gets overlooked on the meat scene because of its higher fat content, but in some countries around the world it is just as popular as beef. The Zinc it contains is reason enough to start adding it to your menu rotation, and you can opt for cuts of lamb that are a bit leaner than others. Ask your butcher for lean cuts, or simply pick out ones that have less visible fat at the store. Serving Size (100 grams), Zinc (8.66 milligrams), 264 calories.
Lobster may only get eaten on special occasions because of its priciness, but when you do eat it you’re getting a big boost of Zinc without a lot of calories being added to the bottom line. Of course lobster often gets dunked in melted butter, but that butter should be clarified making it ghee, a healthier form of butter that is free of the impurities that ordinary butter contains. Serving Size (100 grams), Zinc (7.27 milligrams), 89 calories.
Salmon often ranks on lists of the healthiest foods you can eat, and for good reason. It’s high in omega-3s and is an excellent source of protein, which is why it can help out dieters across a wide range of different diet strategies. It may not be a Zinc powerhouse like some of the other foods listed here, but it can serve to help add to your total daily intake, which is the overall goal. Serving Size (100 grams), Zinc (0.64 milligrams), 208 calories.
As you can see, it’s relatively easy to get enough Zinc, and perhaps you already eat some of these foods on a regular basis. Being deficient in Zinc for long periods of time can yield serious health concerns, so it’s best to visit your doctor and get tested to see where you fall on your Zinc levels, as well as all of the other important vitamins and minerals. They’ll be able to identify what you need more of, and can consult with you further on the best way to get more of what you need. Don’t forget to like and share.