10 Best Food Sources of Zinc

Zinc is an essential trace material that can improve your eye health and support wound healing. This article will cover 10 amazing food sources to get a healthy amount of zinc.


According to the U.S. Department of Agriculture (USDA), oysters are a zinc powerhouse, as you can get 5.5 mg per raw oyster. They are also low in calories and contain valuable vitamins and minerals.

Meat and Poultry

Beef, Pork, and chicken can provide a decent helping of zinc, as the USDA reports a single cup of chopped roasted, skinless chicken breast has 2.13 mg of zinc.

Crab and Lobster

Crab and Lobster are both amazing sources of zinc. According to the USDA, 3 ounces (oz) of cooked Alaskan king crab provides 6.5mg, while a small steamed or boiled lobster has 4.7mg.


Legumes are an excellent zinc source, with one cup of lentils offering 2.52 mg. Furthermore, black beans and canned chickpeas provide 1.93mg and 1.66mg, respectively.


According to the USDA, one cup of sliced raw mushrooms provides 0.36mg of zinc. Similarly, kale also offers 0.3 mg in one cooked cup.

Fortified Breakfast Cereals

Many breakfast cereals are fortified with numerous vitamins and minerals, including zinc. According to the NIH, one cup generally provides 2.8mg.

Whole Grains

Whole grains provide a variety of health benefits. A cup of raw oats contains 2.95mg of zinc, while a similar amount of cooked brown rice contains 1.38mg.

If you enjoy using whole-wheat bread on your sandwiches, know that two slices have 1.12mg of the mineral. Another whole grain option with good zinc content is cooked quinoa, which provides 1.85mg per cup.

Dark Chocolate

Dark chocolate is an excellent source of zinc, with 60 to 90% cacao varieties offering nearly 0.75 mg per ounce. On the other hand, 70 to 85% cacao varietes offer 0.9mg.

Milk and Dairy Foods

According to the USDA, 1 cup of nonfat or low milk contains 1.1mg and 1.05 mg, respectively. Meanwhile, 1 cup of nonfat or low-fat yogurt contains 2.38mg and 2.2mg, respectively.

Nuts and Seeds

Based on a USDA report, pumpkin seeds and pine nuts provide 2.17mg and 1.8mg, respectively. You can also eat dry-roasted cashews, which provide 1.6mg.


Zinc is a top mineral that is guaranteed to give you an immunity boost. You can eat any of the foods we have covered to meet your zinc requirement.