Natural Sources of Zinc

Zinc Content in Foods and Cooking Methods to Increase Absorption

Sep 4, 2009

There Are Many Foods with High Zinc Content, U.S. Department of Agriculture, Wikimedia Commons

The body is better able to use animal sources of zinc than plant-based sources, but certain preparation methods increase zinc absorption from non-animal sources.

Zinc is an important dietary mineral that is critical to immune function, wound healing, and bone health.

Meat, poultry, and shellfish are the best sources of zinc. Unfortunately, non-animal-based foods with a high zinc content such as whole grains, legumes, nuts, seeds, and brown rice contain phytates, which bind to zinc and inhibit its absorption.

How to Obtain More Zinc from Plant-Based Foods

To obtain more zinc from non-animal sources:

Before cooking, soak grains, seeds, and beans in water for several hours and then let them sit until sprouts form to reduce phytate binding.
Purchase or cook leavened grain products (breads), rather than unleavened products such as crackers, as leavening reduces phytate content.
Use dry heat cooking methods (roasting, grilling, etc.) rather than moist heat methods such as boiling whenever possible, as a small amount of zinc may leach out into the liquid (this is not a problem if the liquid will be consumed, as with soups and stews).
Avoid prepackaged snack foods, as processing depletes zinc content – fresh foods are always a better source of vitamins and minerals than processed products.
Avoid refined products, such as white flour and white rice, as the majority of the nutrients are lost in the refining process.
If using calcium or iron supplements, avoid taking them with foods rich in zinc, as the two minerals will compete for absorption.

Foods That are High in Zinc

Foods with a high zinc content include:

Oysters, 6 medium – 76.7 mg
Beef shanks, 3 ounces cooked – 8.9 mg
Crab, Alaska king, 3 ounces cooked – 6.5 mg
Lamb loin, 4 ounces roasted – 4.6 mg
Pork shoulder, 3 ounces cooked – 4.2 mg
Soybean nuts, 1/2 cup dry roasted – 4.1 mg
Turkey, 3 ounces dark meat roasted, skinless – 3.8 mg
Breakfast cereal, 3/4 cup fortified – 3.8 mg
Wheat germ, 1/4 cup – 3.6 mg
Crab, 3 ounces canned – 3.4 mg
Venison, 4 ounces – 3.1 mg
Sesame seeds, 1/4 cup raw – 2.8 mg
Chicken leg, roasted – 2.7 mg
Pumpkin seeds, 1/3 cup raw – 2.6 mg
Pork tenderloin, 3 ounces cooked – 2.5 mg
Lobster, 3 ounces cooked – 2.5 mg
Clams, 3 ounces cooked – 2.3 mg
Mussels, 3 ounces cooked – 2.3 mg
Yoghurt, 1 cup, low-fat– 2.2 mg
Tofu, 1/2 cup raw, firm – 2.0 mg
Green peas, 1 cup boiled – 1.9 mg
Cashews, 1/4 cup dry roasted – 1.9 mg
Shrimp, 4 ounces steamed or boiled – 1.8 mg
Baked beans, 1/2 cup canned – 1.7 mg
Sunflower seeds, 1/4 cup dry roasted – 1.7 mg
Crimini mushrooms, 5 ounces raw – 1.6 mg
Spinach, 1 cup boiled – 1.4 mg
Raisin Bran, 3/4 cup – 1.3 mg
Chickpeas, 1/2 cup – 1.3 mg
Shiitake mushrooms, 4 dried – 1.2 mg
Almonds, 1/4 cup dry roasted – 1.2 mg
Brown rice, 1 cup cooked – 1.2 mg
Miso, 1 ounce – 1.1 mg
Swiss cheese, 1 ounce – 1.1 mg
Peanut butter, 2 tablespoons – 0.9 mg
Milk, 1 cup – 0.9 mg
Chicken breast, 1/2 breast roasted, skin removed – 0.9 mg
Cheddar or mozzarella cheese, 1 ounce – 0.9 mg
Kidney beans, 1/2 cup cooked – 0.8 mg
Collard greens, 1 cup boiled – 0.8 mg
Instant oatmeal, 1 packet – 0.8 mg
Asparagus, 1 cup boiled – 0.8 mg
Summer squash, 1 cup cooked – 0.7 mg
Wild Atlantic salmon, 3 ounces cooked – 0.7 mg*
Broccoli, 1 cup steamed – 0.6 mg
Swiss chard, 1 cup boiled – 0.6 mg
Maple syrup, 2 teaspoons – 0.6 mg
Flounder or sole, 3 ounces cooked – 0.5 mg
Egg, 1 large – 0.5 mg
Whole wheat bread, 1 slice – 0.5 mg

*Farmed salmon is lower in zinc.

George Mateljan Foundation. (2009). “Zinc.” The World’s Healthiest Foods, WHFoods.com.
Graci, Sam; DeMarco, Carolyn, Dr.; & Rao, Leticia, Dr. (2006). The Bone-Building Solution. Mississauga, ON: John Wiley & Sons.
National Institutes of Health – Office of Dietary Supplements. “Zinc.” Dietary-Supplements.Info.NIH.gov.
United States Department of Agriculture – Agricultural Research Service Nutrient Data Laboratory.
UPMC – University of Pittsburgh. (2009). “Zinc.” NutritionServices.UPMC.com.
Windley, Steve, MD. (2008). “Dietary Supplement Fact Sheet: Zinc.” PureHealthMD.com.

The copyright of the article Natural Sources of Zinc in Vitamins & Minerals is owned by Jennifer Copley. Permission to republish Natural Sources of Zinc in print or online must be granted by the author in writing.