Zinc is an essential mineral that is required for various bodily functions, including growth, development, and immunity. It also plays a critical role in enhancing wound healing and even maintaining your sense of taste and smell.

Our body cannot produce zinc on its own, so we need to obtain this mineral from our diet. Below we have listed the top 30 zinc-rich foods in pictures.

1. Oysters

Oysters are rich in zinc and are considered one of the best sources of zinc. A single serving of six medium-sized oysters contains approximately 32 mg of zinc, which is over 300% of the average daily recommended intake of zinc for an adult male.

2. Beef

Beef is a great source of protein and zinc. A single serving of cooked beef per day can meet your daily zinc requirements. In approximately 100g of beef, you can find about 5mg of zinc, which is about 50% of the recommended daily intake.

3. Pumpkin Seeds

Pumpkin seeds are a tasty and highly nutritious snack, rich in various minerals, including zinc.

They are a great snack option for vegetarians, as they provide a high amount of zinc with 3mg per ounce or 28g of pumpkin seeds, which is about 30% of the recommended daily zinc intake.

4. Crab

Crab is a tasty and nutrient-rich food that is an excellent source of zinc. A single serving of around 85g of cooked crab contains around 6.5mg of zinc, which is about 58% of the recommended daily zinc intake.

5. Eggs

Eggs are rich in protein, healthy fats, and various vitamins and minerals, including Zinc. One large egg contains about 0.5mg of zinc, which is approximately 5% of the recommended daily zinc intake.

6. Fortified Cereals

Fortified cereals like bran flakes, cornflakes, and oatmeal contain essential vitamins and minerals, including zinc.

Usually, one serving or 30-50g of fortified cereals contains around 3-4mg of zinc, which is about 30-40% of the recommended daily intake.

7. Chickpeas

Chickpeas, also known as Garbanzo beans, are abundant in protein, fiber, and many vitamins and minerals, including Zinc. One cup of cooked chickpeas contains around 2.5mg of zinc, which is about 23% of the recommended daily intake.

8. Pork

Pork is a nutrient-rich food and a great source of zinc. One serving or approximately 85g of cooked pork contains about 2mg of zinc, which is about 18% of the recommended daily intake.

9. Lentils

Lentils are an excellent source of protein, fiber, and various vitamins and minerals, including zinc. One cup of cooked lentils contains around 1.3mg of zinc, which is about 12% of the recommended daily intake.

10. Yogurt

Yogurt is a nutrient-rich dairy product that is an excellent source of protein and essential minerals like calcium and zinc. One cup of plain yogurt contains about 1.7mg of zinc, which is about 15% of the recommended daily intake.

11. Almonds

Almonds are an incredibly healthy snack option, loaded with protein, fiber, and essential vitamins and minerals like zinc. One ounce or 28g of almonds contains about 1mg of zinc, which is about 10% of the recommended daily intake.

12. Cheese

Cheese is a delicious and nutritious food loaded with calcium, protein, and essential minerals like zinc. One ounce or 28g of cheddar cheese contains about 1mg of zinc, which is about 10% of the recommended daily intake.

13. Turkey

Turkey is an excellent source of lean protein and essential minerals like Zinc. One serving of turkey or approximately 85g contains about 2mg of zinc, which is about 18% of the recommended daily zinc intake.

14. Brown Rice

Brown rice is a great source of fiber, vitamins, and minerals, including zinc. One cup of cooked brown rice contains around 1mg of zinc, which is about 9% of the recommended daily intake.

15. Chicken

Chicken is a great source of lean protein and essential minerals like Zinc. One serving or approximately 85g of cooked chicken contains about 0.9mg of zinc, which is about 8% of the recommended daily zinc intake.

16. Peanut Butter

Peanut butter is a nutritious spread loaded with protein, healthy fats, and various vitamins and minerals, including zinc. Two tablespoons or 32g of peanut butter contain approximately 0.9mg of zinc, which is about 8% of the recommended daily intake.

17. Shrimp

Shrimp is a delicious and nutrient-rich food that is an excellent source of zinc. One serving or approximately 85g of cooked shrimp contains about 1.2mg of zinc, which is about 11% of the recommended daily intake.

18. Quinoa

Quinoa is a nutrient-rich gluten-free grain that is abundant in protein, fiber, vitamins, and essential minerals like zinc. One cup of cooked quinoa contains around 1mg of zinc, which is about 9% of the recommended daily intake.

19. Milk

Milk is a nutrient-dense beverage that is an excellent source of protein and essential minerals like calcium and zinc. One cup of milk contains about 1mg of zinc, which is about 8% of the recommended daily intake.

20. Cashews

Cashews are a delicious and nutritious snack option that is loaded with protein, healthy fats, and various vitamins and minerals, including zinc.

One ounce or 28g of cashews contains approximately 1mg of zinc, which is about 8% of the recommended daily intake.

21. Black Beans

Black beans are an incredibly nutritious food and a great source of protein, fiber, and minerals like zinc. One cup of cooked black beans contains around 0.9mg of zinc, which is about 8% of the recommended daily intake.

22. Salmon

Salmon is a tasty and nutrient-rich fish that is an excellent source of zinc. One serving or approximately 85g of cooked salmon contains around 0.5mg of zinc, which is about 5% of the recommended daily intake.

23. Brazil Nuts

Brazil nuts are a tasty and nutritious snack loaded with protein, healthy fats, essential vitamins, and minerals like zinc. One ounce or 28g of Brazil nuts contains approximately 1mg of zinc, which is about 8% of the recommended daily intake.

24. Spinach

Spinach is a nutrient-dense green leafy vegetable that is low in calories and high in vitamins and minerals like zinc. One cup of cooked spinach contains about 1mg of zinc, which is about 9% of the recommended daily intake.

25. Whole Wheat Bread

Whole wheat bread is a delicious and healthy food that is rich in fiber, vitamins, and minerals, including zinc. One slice of whole wheat bread contains approximately 0.5mg of zinc, which is about 5% of the recommended daily intake.

26. Tofu

Tofu is a nutrient-rich plant-based protein source that is rich in essential vitamins and minerals, including zinc. 100g serving or approximately 1/2 cup of tofu contains around 1mg of zinc, which is about 8% of the recommended daily intake.

27. Sunflower Seeds

Sunflower seeds are a delicious and highly nutritious snack option that is rich in vitamins, minerals, and healthy fats, including zinc.

One ounce or 28g of sunflower seeds contains approximately 1mg of zinc, which is about 8% of the recommended daily intake.

28. Broccoli

Broccoli is a nutrient-dense cruciferous vegetable that is low in calories and high in vitamins and minerals like zinc. One cup of cooked broccoli contains approximately 0.2mg of zinc, which is about 2% of the recommended daily intake.

29. Dark Chocolate

Dark chocolate is a delicious and nutritious food that is rich in antioxidants, fiber, and essential minerals, including zinc. One ounce or 28g of dark chocolate contains approximately 0.9mg of zinc, which is about 8% of the recommended daily intake.

30. Mushrooms

Mushrooms are a low calorie and highly nutritious food that is abundant in essential vitamins and minerals like zinc. One cup of cooked mushrooms contains approximately 0.5mg of zinc, which is about 4% of the recommended daily intake.