Foods high in zinc

Food (Serving Size)

Zinc (mg)

Rock oysters (100g, 3-4 oysters)

20.3

Pacific oysters (100g, 2 medium oysters)

16.6

Lamb shank (100g)

10

Beef, steak (100g)

8.2

Pumpkin seeds, dried (100g, ⁴/₅ cup)

7.5

Sesame seeds, roasted (100g, ⅔ cup)

7.2

Crab (100g)

6.4

Cashew nuts, roasted or raw (100g, ⅔ cup)

5.6

Beef, 90% lean, ground, raw (100g)

4.8

Chocolate, 70-85% dark (100g)

3.3

Cheese, cheddar, shredded (100g, 1 cup)

3.1

Oats, raw (94g, 1 cup)

2.9

Lentils, cooked (200g, 1 cup)

2.5

Chickpeas, canned (240g, 1 cup)

2.5

Quinoa, cooked (185g, 1 cup)

2

Sardines, canned in oil (110g, 1 can)

1.6

Yogurt, plain, whole milk (245g, 1 cup)

1.4

Rice, brown, cooked (195g, 1 cup)

1.2

Potatoes, regular, baked (1 large)

1.1

Milk, (1 cup)

1

Almonds, dry roasted (28g, 22 nuts)

1

Chicken breast, no skin, roasted (100g)

1

Eggs, hard-boiled (1 large)

0.55

Green beans (110g, 1 cup)                                     

0.3

Kale, raw (67g, 1 cup)

0.3

* Plant-based sources such as legumes & whole grains contain phytates that inhibit zinc absorption