Top 10 Foods High in Zinc

Other groups of people that are at a higher risk for zinc deficiency include vegetarians and vegans, endurance athletes, alcoholics, people with gastrointestinal diseases, those who over-consume iron supplements, and people taking diuretic medications. The good news is if people consume enough foods high in zinc, like the 10 I list below, they can prevent inadequate zinc levels.

Top 10 Foods High in Zinc

Consume two to three servings of these zinc foods daily to support optimal zinc levels.



1. Lamb: 3 ounces: 6.7 milligrams (45 percent DV)

Lamb is a rich source of many vitamins minerals. In addition to zinc, lamb contains vitamin B12, riboflavin, selenium, niacin, phosphorus and iron. (1)

2. Pumpkin Seeds: 1 cup: 6.6 milligrams (44 percent DV)

Pumpkin seeds and pumpkin seed oil are able to reduce the risk of breast cancer in post-menopausal women, according to research published in Nutrition and Cancer. (2) Pumpkin seeds are also good for prostate health, and they promote your mental health.