26 Natural Foods High In Zinc For Vegetarians & People In Common

foods high in zinc for vegetarians

The human body always needs a range of nutrients including vitamins and minerals to maintain a good health and clear mind. Zinc is one of the important minerals that are necessary for not only wound healing and the synthesis of DNA and protein but also the perceptions of taste and smell. Besides, this mineral is able to keep a healthy immune system, trigger enzymes, and connect the cells in the body together as a neurotransmitter. This is the reason why people always find out the foods high in zinc to consume in their daily diet.

There are many kinds of foods high in zinc from meat to vegetables as well as other products made by them. They can be mentioned as beef, pork, turkey, shrimp, salmon, eggs, and some kinds of beans and vegetables. Because the deficiency of zinc can cause stunted growth, impaired appetite, diarrhea, depressed immunity, eye and skin lesions, hair loss, and impotence, it is vital to consume any kinds of zinc-rich food in your diet indeed.

At present, VKool.com would like to recommend you 26 natural foods high in zinc for vegetarians & people in common. All of the suggested foods are very beneficial with not only the zinc content but also their rich nutrients. For those who are facing a zinc deficiency and look for some goods high in this mineral, just spend a few minutes reading our article to have more experience!

26 Natural Foods High In Zinc For Vegetarians & People In Common

1. Beef

foods high in zinc - beef

Beef is always mentioned as the best kind of meat among the foods high in zinc. In other words, it can supply a large amount of zinc because ounce to ounce of beef contains more zinc than any kinds of food indeed. Therefore, if you are trying to increase the intake of this mineral, beef is a good choice. It is estimated that a serving of 100 grams beef contains 4.18 milligrams zinc and 254 calories that are all necessary for your health without fat. In fact, there are other foods belonged to vegetables that are rich in zinc like pumpkin seeds or spinach but it is likely that you will not eat very much of them in one sitting. However, a good serving of beef steak may come a long way even for a day in Zinc department. For those are finding foods high in zinc but not want to gain weight, it is advised to consume beef as the best meat in the world.

Learn more: 11 health and nutritional benefits of beef everyone should know!

2. Turkey

Turkey is another kind of meat among the foods high in zinc to consume. In general, turkey is not consumed as much as a chicken while being mainly added to sandwiches through the year, especially during the holiday. Nevertheless, no matter how often or how you consume this meat, it always supplies you with a good level of Zinc without unnecessary fat and calories. It is estimated that a serving of 100 grams of turkey contains 3.09 milligrams of zinc, a quite high amount, and 104 calories, not much at all. You could make a roasted turkey breast for your meal and avoid the excess nitrates and sodium that cold cuts contain.

See more: The best foods to reduce anxiety symptoms are revealed

3. Pork

foods high in zinc - pork

You may consider that pork is not the best meat to choose, which does not contain as high protein content as lean beef, turkey breast, and chicken breast but this meat is among foods high in zinc indeed. In addition, lean pork also has more health benefits than what you have known, so you should not appraise it to be bad like that. A serving of 100 grams of pork contains 6.72 milligrams of zinc and 179 calories in fact. And you should remember to choose organic pork in order to prevent the antibiotics as well as other chemicals that are fed or injected into pigs to raise meat quality.

Read more: 13 easy pork recipes for dinner that everyone loves to cook

4. Lamb

Of all various kinds of meat among foods high in zinc, lamb is often ignored because it contains a high content of fat but lamb is popularly consumed in several countries around the world even more than beef. In fact, a serving of 100 grams of lamb has 8.66 grams of zinc that is the highest number of zinc amount in the meat and 264 milligrams of calories. This is the reason why lamp should be added to your menu rotation, which is advised to consume cuts of lean lamb than others. You can ask your butcher to get lean cuts or just pick out some cuts with less visible fat sold at the store.

5. Salmon

Salmon may be highly recommended as an excellent kind of food for people, especially for children due to its rich source of nutrients including zinc mineral. Salmon is also ranked on the list of foods high in zinc indeed which is estimated that a serving of 100 grams of salmon contains 0.64 milligrams of zinc and 208 calories. Besides that, salmon is very rich in protein that plays an important role in a perfect growth and omega-3s that is essential for the eye health. This is the reason why it is added to a range of diet strategies for dieters to lose weight while also keeping the intake of essential nutrients. In other words, salmon not only supplies you with a high amount of zinc but it also improves the total daily intake, which makes it considered as a perfect food.

6. Shrimp

foods high in zinc - shrimp

Shrimp is ranked on a common food for people also one of the foods high in zinc. A serving of 100 grams of shrimp has 1.34 milligrams of zinc and 85 calories. Not only does shrimp serve a good intake of zinc but it also provides other health benefits such as a high-quality protein and low calories. In addition, shrimp is a good source of antioxidants that are necessary for the skin health, a problem of women time to time. It is surprising that shrimp contains a higher dose of antioxidants than other kinds of vegetables and fruits, which helps it fight and relieve inflammatory condition in the body.

7. Crab

For those who love eating crab legs, it may be good news because crab is considered as one of the foods high in zinc. In fact, crab helps people meet their daily needs of zinc in some areas indeed. It is estimated that a serving of 100 grams of crab contains 2.8 milligrams of zinc and 84 calories. Besides, crab is also rich in protein and calories which will not weigh you down. Despite its rich nutrients, cramp contains very low-fat content which prevents you from the risk of heart diseases or blood pressure problem. Crab is always advised for both adults and children to maintain the bone health and other health benefits.

Learn more: The high blood pressure solution review – is it reliable?

8. Lobster

Lobster is another of the foods high in zinc to consume. In fact, it is often eaten on some special occasions but it will supply you with really a high content of zinc when being consumed. A serving of 100 grams of lobster contains 7.27 milligrams of zinc but just 89 calories, which means it is boosting a big amount of zinc without the addition of much calories to the bottom line. Lobster, of course, usually gets dunked with melted butter but the used butter should be clarified to make it ghee that is known as a better form of butter without the impurities that normal butter contains.

9. Oysters

foods high in zinc - oysters

Oysters are also ranked on the list of foods high in zinc. Although the amount of Zinc existed in oysters varies, they will always give enough supply for the day with a 100-gram serving. In fact, a serving of 100 grams of oysters has 16 to 182 milligrams of zinc, possibly a good zinc source, and 199 calories.  While taking a zinc supplement can give you a certain amount of zinc, consuming oysters can easily increase excess levels of not only zinc but also many other minerals, which means there is no reason you refuse to consume oysters as natural sources of essential zinc. Moreover, you will not have to worry if your body receives more zinc than needed because your body will then expel anything it does not need.

10. Beef Liver

As mentioned above, beef is really a good source of zinc and beef liver is also ranked on the list of foods high in zinc but in a different aspect. The beef liver may be even more highly considered than ordinary beef because of its higher levels of Zinc. It is estimated that a serving of 100 grams of live beef can supply you with 4.25 milligrams of zinc and 175 calories. In addition, it contains a large amount of other vitamins and minerals including vitamin A, vitamin B-12, potassium, and magnesium that are all necessary for the human health. Although beef live is quite more difficult to find than beef or other kinds of meat, it is worth seeking out indeed.

Learn more: Healthy diet for liver cirrhosis patient – good and bad foods to eat

11. Egg Yolks

Egg yolks are always considered as a healthy food with various benefits for the health, which makes them ideal to appear in a range of meals and beauty recipes. And the stressed thing here is that the egg yolks are specifically high in Zinc also ranked on the list of foods high in zinc. In fact, a serving of 100 grams of egg yolks contains 4.93 milligrams of zinc and 322 calories, a good supply of calories indeed. That means if you always consider the egg whites is better than the yolks thereby getting rid them out of your diet, you are missing out indeed. Not only do the egg yolks contain a high content of zinc but they are also a good source of vitamin A, vitamin D, vitamin E, and various additional minerals. However, the egg yolks are quite high in fat, thus for those who are overweighed or have a problem with high blood pressure, the egg yolks are not the perfect choice to supply zinc for their bodies.

See more: Top 9 Beauty & Health Benefits Of Eating Eggs

12. Brown Rice

foods high in zinc - brown rice

Brown rice can be perfectly substituted for ordinary white rice due to its lower glycemic index score and a rich source of potassium, magnesium, selenium with fewer carbohydrates as well. If you are trying to find some foods high in zinc, brown rice is a good choice because a serving of 100 gram of brown rice can supply you with 2.02 milligrams zinc and 11 calories, which may be pretty doable for you. This is also the reason why brown rice is a good side to any meat dishes also incorporated into various recipes to replace the white rice.

13. Flax Seeds

Flax seeds have been appreciated for a long time because of their fiber and omega-3 contents but it is also very rich in Zinc in addition. In fact, it is impossible to eat a mouthful of flax seeds at a time but you can consume them slowly as a conscious eating plan of zinc. It is estimated that a serving of 100 grams of flax seeds contain 5 milligrams of zinc and 534 calories, possibly a good source of calories. In addition, they can be sprinkled on anything to get added nutrition. For example, you can pour some flax seeds into smoothies and soups even when you do not know they are there.

14. Pumpkin Seeds

Pumpkin seeds are also considered as other foods high in zinc for you to consume. Pumpkin seeds are often consumed on some special holiday but it is the time you added them to your diet throughout the year because of their zinc richness. A serving of 100 grams of pumpkin seeds contains 7.81 grams of zinc and 559 calories. Although these seeds are not really noticeable to their zinc content but they are appreciated because of other health benefits including supplying omega-3 for the healthy eyes, maintaining proper blood sugar levels, preventing inflammation, and improving better sleep at night. Therefore, there is no reason you avoid consuming pumpkin seeds on a regular basis indeed.

15. Watermelon Seeds

Similar to flax seeds and pumpkin seeds, watermelon seeds are also very rich in zinc indeed. In fact, watermelon seeds often get spit out even many times cannot show up as the watermelon is seedless. It is more effective when you dry watermelon seeds or toast them because this they are richest in zinc then. It is estimated that a serving of 100 grams of these seeds has 10 milligrams of zinc and 602 milligrams of calories. In addition, watermelon seeds can supply the body with vitamin B, protein, magnesium, and healthy fats. It is also the reason why you should make them a good snack to consider though most of us do not consume them as a habit.

16. Sesame Seeds

foods high in zinc - sesame seeds

Sesame seeds are popular known as a delicious food with a tasty smell and special flavor. They are also rich in zinc and ranked as foods high in zinc for people to consume. In fact, a serving of 100 grams of sesame seeds contains 7.75 milligrams of zinc and 573 calories. It is advised not to eat large quantities of sesame and alternatively sprinkle them on any favored dishes to add more taste and nutrition. These seeds are not only high in Zinc but they are also packed with healthy monounsaturated and polyunsaturated fats that are healthy fats essential for your body.

17. Cashews

Cashews are known as attractive nuts with a special taste but they are sometimes restricted because of their quite high content of fat. Fortunately, their fat content is considered to be monounsaturated, a healthy and safe fat for your body. In addition, cashews are the great source of foods high in zinc mineral which makes them ideal for processing a healthy snack to tide you over after meals. A serving of 100 grams of cashews contains 5.35 milligrams of zinc and 553 milligrams of calories. They are also used as an ingredient in various recipes in order to enhance flavor, add a bit buttery crunchiness, or replace dairy foods in a vegan recipe.

18. Peas

Peas are one of the quintessential side dishes also considered as the foods high in zinc indeed. Not only do peas taste well but they also give various health benefits including preventing the risks of cancer, regulating the blood glucose levels, providing energy, and protecting the skin against the aging process. It is estimated that 100 grams of peas have 1.24 milligrams of zinc, possibly not a high content, and 81 calories.  Although peas are not really noticeable in zinc but it is worth consuming peas because of their side health benefits and support to lose weight as well.

See more: Foods high in estrogen levels for breast growth

19. Chickpeas

Chickpeas are very popular in Asian countries but now they appear all over the world. They are widely used to make dishes, particularly in vegetarian cuisine due to its various healthy properties. Chickpeas include a medium amount of zinc which is estimated that 100 grams of chickpeas have 3.43 milligrams of zinc and 119 calories. In addition, chickpeas can supply you with a range of vitamins and minerals that keep you full for a long time, essential protein and extra fiber without the increase in calories as well.

20. Kidney Beans

foods high in zinc - kidney beans

Kidney beans have been known as foods high in zinc, which makes them ideal for the consumption of vegans and vegetarians who are trying to meet the Zinc need. In fact, a serving of 100 grams of kidney beans contains 2.79 milligrams of zinc and 127 calories. Besides, these beans are very beneficial in providing energy, keeping you full for a long period without an additional crash, and maintaining proper blood glucose levels. It is because kidney beans are a rich source of protein and fiber that can be taken by consuming them as a side dish or adding them to any entrée.

21. Lima Beans

Your mom may always ask you to consume Lima beans because it is quite a rich source of zinc indeed. It is estimated that a serving of 100 grams of lima beans can supply you with 2.83 milligrams of zinc and 126 calories, a low content of calories as well. That does not mean you have to take them in all the time but substitute various foods high in zinc to meet the need of this mineral. As other peas above, Lima beans have many health benefits with high contents of iron, protein, magnesium, folate, and fiber that are all essential for your health.

22. Peanuts

You may consume peanuts as a snack in order to keep you over between meals and it is surprising that they are also foods high in zinc content as well. In fact, a serving of 100 grams of peanuts has 3.27 milligrams of zinc and 218 calories. Alternatively, you can eat peanut butter in the case you do not like the crunchiness of the whole peanuts. And it is advised to buy organic peanuts so that you may eat them in the whole form while not having the crunch if you do not buy the crunchy version.

23. Spinach

Spinach is one of the vegetables that are ranked on the list of foods high in zinc. Although it is not the best supply of zinc, it is highly noticed among various plants. It is estimated that a serving of 100 grams of spinach has 0.53 milligrams of zinc and 23 calories, which makes it a great food for those who want to lose weight in addition. Spinach is known for its high level of other vitamins and minerals that are all necessary for your whole health indeed. The easiest way to get more zinc through your diet is having a salad with spinach, particularly when you consume that salad along with other Zinc-high foods.

Learn more: 28 Benefits of spinach for hair, skin, and health

24. Mushrooms

foods high in zinc - mushrooms

There are many types of mushrooms indeed and all of them are the foods high in zinc as well. For example, a serving of 100 grams of Shiitake mushrooms has 7.66 milligrams of zinc and 34 calories, quite a low supply of calories indeed. Mushrooms are often added as a side dish or cooked for the meals to raise the taste or used to flavor a pizza. Besides zinc, mushrooms contain a high level of vitamins and minerals even several types of them have been proven to prevent the risks of cancer. So, there is no reason to refuse mushrooms as one of your kitchen ingredients.

See more: Top 13 health benefits of mushrooms

25. Garlic

About the health benefits of garlic, it can be a long list and one of them is supplying the human body with a great amount of Zinc. A serving of 100 grams of garlic contains 1.16 milligrams of zinc and 149 calories. Of course, it is impossible to take a higher chunk of your Zinc requirements than needed for a day when using them to cook but it can add and contribute the day’s total. Moreover, garlic has cleansing properties and prevents the risks of cancer, and protects a healthier heart as well.

26. Dark Chocolate

Dark chocolate has been known for its various health benefits, which makes it appear in many food recipes. And if you love dark chocolate, you may have an additional reason to consume it now because it contains a bit of Zinc which is found 9.6 milligrams of zinc among 100 grams of dark chocolate indeed. However, it is very high in calories, approximately 546 calories among 100-gram serving, so you should not eat it too much, especially for those who are overweighed or have a problem with diabetes or high blood pressure. In addition, dark chocolate is high in antioxidants that are beneficial for the skin health and prevent inflammation. Taking dark chocolate instead of chocolate milk is a good way to improve the supply of zinc but increase the sugar and fat as well, so you should be careful with it.

Although zinc is an important mineral and you should always take in foods high in zinc, you have to pay attention to your diet so that the zinc consumption is properly maintained. It is because consuming too much zinc can cause abnormal cramps, headaches, loss of appetite, nausea, vomiting, and diarrhea in a short term while disrupting the absorption of iron and copper in a long term. If you are troubled by a zinc deficiency, you should consume various foods high in zinc with the recommended amount of 15mg a day.

Recommended article: List Of Fruits With High Water Content And Less Calories

After reading the article on 26 natural foods high in zinc for vegetarians & people in common in our main Health page, hope that you can know more foods are rich in zinc also other nutrients for the whole health thereby adding them to your daily diet. Please let us know if you have any question by leaving them below and share with us other foods high in zinc if you know or experience.

Want More Content Like This In Your Inbox?

Join The Discussion


Advertising Disclosure

Displayed content is offered by businesses which have been compensated. There is a potential effect on how, what, and where products may appear. All effort is made into providing full transparency, not all available products or companies are highlighted. Published material is offered without any slant or bias no matter what affiliation there is with sponsorship or association.