The 6 foods richest in zinc!

Verified on 09/06/2023 by Alexane Flament, Editor
Les 6 aliments les plus riches en zinc !

Zinc is an essential mineral for our health. This mineral plays a crucial role in many biological processes, including growth and development, immune function and wound healing!

Here are some excellent sources of zinc, from meat to dairy products and shellfish!

Red meat

Meat is an excellent source of zinc, especially red meat such as beef ! In fact, a 100 g portion of raw ground beef provides 43 to 60% of daily zinc requirements!

Zinc content varies according to the type of red meat and the cut chosen. However, it’s important to choose lean cuts of red meat and include it in a balanced diet to reap its zinc benefits!


Shellfish, especially oysters, crab, shrimp and mussels, contain large quantities of zinc!

However, oysters contain a more significant amount of zinc than other foods. One serving of oysters can provide a large part of your daily zinc requirements!


Legumes contain large quantities of zinc, especially lentils, chickpeas and beans!

Seeds and nuts

Certain seeds, such as hemp, pumpkin, squash and sesame seeds, contain high levels of zinc.

These seeds are also a good source of fiber, healthy fats, vitamins and other minerals! Their consumption has been associated with a reduction in blood pressure and cholesterol!

What’s more, walnuts are also a healthy snack, rich in zinc and many other nutrients!

Dairy products

Some dairy products, such as cheese, yoghurt and milk, contain zinc. Dairy products are good sources of zinc!

They also contain protein, calcium and vitamin D, essential nutrients for healthy bones! Cheese and milk are the two main sources of zinc in the dairy products category!


Eggs are a versatile source of zinc, as well as other important nutrients.

In fact, an egg contains between 4.8% and 6.6% of the daily value of zinc, as well as many other nutrients essential for good health, such as proteins, healthy fats, vitamin B, selenium and choline!