Zinc is used in alloys such as brass, nickel silver, etc. If this is all you know about zinc then you must read the article fully in order to get a complete understanding of what it is, how it helps improve your health. Do you want to know the list of top high zinc food? 

Zinc is a nutrient that is usually found in the cells of your body. It is important for your immune system to function properly. It also helps in cell growth, cell division, etc. It majorly helps in wound healing and is responsible for your sense of taste and smell. The Recommended Dietary Allowance(RDA) in the United States is 8 milligrams of zinc for women and 11 milligrams for men.

Benefits of High Zinc Food

  • It can help treat diarrhea
  • It helps neurons in the brain to communicate with each other, so sufficient zinc can improve communication and it majorly helps improve our memory and learning.
  • It can effectively treat the common cold.

Symptoms of zinc deficiency

  • Excessive hair loss
  • Diarrhea
  • Depression
  • Loss of sense of taste or smell
  • Weight loss

Here are some foods that are high in zinc, including them in your diet can improve your nutrient levels.

Dairy Products

Dairy Products such as cheese, milk, and yogurt are high in zinc. According to USDA, a single cup of full-fat milk contains 9% of the daily value, 100 grams of cheddar cheese contains about 28% of the daily value, and 1 cup of low-fat milk contains about 22 percent. Dairy foods contain bioavailable zinc, which means it can easily be absorbed by our bodies. Dairy products are rich in other nutrients such as protein, calcium, etc.


Oysters are high zinc food with low calories. So, if you are calorie-conscious and also want to increase your zinc levels then you must opt for oysters. Oysters are one of the foods that have a high amount of zinc. A minimum of 6 oysters can provide 32 milligrams or 291% of the daily value. Shellfishes other than oysters are also a rich source of nutrients. The inner body of oysters are usually fleshy and contains the highest amount of nutritious value. Oysters are also rich in other nutrients such as proteins, vitamin D, vitamin B12, copper, etc. They contain a high amount of omega-3 fatty acids responsible for good heart health. So, including oysters in your diet can greatly improve your zinc levels.

Dark Chocolate

If you are a person who loves dark chocolate and also suffers from zinc deficiency, then you must feel lucky as dark chocolate are a rich source of zinc. A 100-gram bar of dark chocolate contains about 30% of the daily value. But one important thing to be noted is the calorie count as they have high calories. Consuming dark chocolates has many other health benefits too, which include improvement in your heart health, blood flow, blood pressure, and diabetes. So, taking dark chocolates can improve your immune system and metabolism as they are high zinc food.

Fruits and Vegetables

Some vegetables that are rich in zinc are broccoli, regular and sweet potatoes, sweet corn. Both regular sweet potato varieties have about 9% of the daily value. So, vegans can opt for these types of vegetables. They are also rich in many other nutrients such as vitamin C, potassium, manganese. Some of the nutrients present in them can also help to prevent chronic diseases like cancer, heart attack.

Consuming fruits such as apricots, guavas, blueberries, kiwis, etc. can slightly improve your nutrient levels. 1 cup of pomegranate and blackberries have about 6% and 7% of the daily value of zinc respectively.


Meats are excellent high zinc food, especially beef, and chicken legs have a high amount of zinc. But if you are a calorie-conscious person you might avoid eating meat. 100 grams of beef contains about 44% of the daily value but also 176 calories and 10 grams of fat. Meat also has other major nutrients such as iron, Vitamin B12, Phosphorus, Vitamin D, potassium, etc. They can improve your overall health and help you stay energetic and fit.

Other than these 5 foods, you can also include nuts, mushrooms, kale, eggs, tofu, and cashews in your diet as they are high zinc food. You may also include whole grains but they also have phytates that reduce the absorption of zinc in your body.

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Ashley completed her degree with nutrition as her major. She loves sharing her knowledge with others and playing with words. After struggling for almost a year to find a job that could make her feel lively, she ended up as a freelance writer. Ashley writes health-related blogs and articles. She makes sure that her works always stand unique and are useful for everyone. Ashley is also a YouTuber who shares health-related videos. She knows the value of the right information and how it can be beneficial to others. Therefore, her only motto is to provide accurate information. If Ashley sounds like that neighbor who you can ask for health tips, take a look at her works.