Zinc Rich Foods, Fruits & Vegetables Include in Your Diet

Just like any other vitamin or mineral, Zinc plays an equally important role in the functioning of over 300 enzymes in the body. It not only helps in maintaining the immune system but also aids in repairing the tissues. It is majorly concentrated in the muscles and bones and is found in every cell of the body. While an adult man requires about 12 mg of zinc every day, an adult woman requires about 10 mg of this mineral. Thus we listed zinc rich foods that fulfill your requirements.

Zinc Rich Foods

Top 18 Zinc Food Items List

Here is a list of foods that have zinc in them to provide you with a healthy way to enrich your body with essential nutrients.

1. Spinach

Spinach is a nutrient-dense green vegetable. Besides zinc, it is filled with carotenoids, vitamin C, vitamin K, folic acid, iron, and calcium.

  • Zinc content: 100g Spinach contains 79mg zinc
  • Best way to consume: Cooked with garlic tadka, spinach soups, or add paneer (cottage cheese) to it
  • Ideal consumption (per day): 2 cups of leafy spinach

2. Mushrooms

Mushrooms are a high-fiber, protein, and antioxidant-rich low-calorie food. They may also reduce the chance of significant health problems like diabetes. These can be well included in the list of foods that contain zinc. 

  • Zinc content: 1 cup of mushrooms contains 0.5mg Zinc
  • Best way to consume: Add to salad, make mushroom soup, or cook with other veggies
  • Ideal consumption (per day): At least 5 buttons of mushrooms

3. Kabuli Channa

Kabuli Chana (or chickpeas) is a rich source of energy and is one of the best zinc-rich foods. Chickpeas, which are high in vitamins, minerals, and fiber, may have a number of health benefits, including improved digestion and weight management. 

  • Zinc content: 1 cup of Kabuli chana contains 2.5mg zinc
  • Best way to consume: Boiled, steamed, or cooked with mild spices
  • Ideal consumption (per day): ¾ cup of chana

4. Nuts

Nuts, such as almonds, cashews, and walnuts, can be your anytime munching snack. These are high in good fat, low in carbohydrates, and a good source of vitamin E, magnesium, and selenium, among other nutrients. 

  • Zinc content: a handful of nuts contain 3.5mg of zinc
  • Best way to consume: As an anytime munching snack or with smoothies
  • Ideal consumption (per day): A handful of almonds, cashews, and walnuts

5. Sesame Seeds

The little white seeds can add a dense taste to any dish. Sesame seeds contain a good amount of proteins and essential nutrients. These are also one of the popular zinc food sources in the market.

Sesame seeds
  • Zinc content: 1 tbsp contains 0.7mg zinc
  • Best way to consume: As a sprinkle on salads, smoothies, or oatmeal
  • Ideal consumption (per day): 1-2 tbsp

6. Bajra (Pearl Millet)

Bajra is one that can offer you both taste and health. The bajra rotis are very famous in Indian homes. You can also enjoy khichdi made of bajra.

  • Zinc content: 200g of bajra contains 3.4mg zinc
  • Best way to consume: Bajra roti and khichdi
  • Ideal consumption (per day): 1-2 cups 

7. Eggs

As they say, eggs should be an inevitable member of your nutritious diet. They are not just high in proteins but are also included in the list of foods high in zinc. 

  • Zinc content: 1 egg contains 1.29mg zinc
  • Best way to consume: Boiled, scrambled, or poached
  • Ideal consumption (per day): Up to 3 whole eggs

8. Banana

Bananas are carriers of potassium, fiber, and natural sugar. The fiber in this fruit drives waste through your digestive tract and helps to prevent constipation. 

  • Zinc content: Large sized bananas (8 to 9 inches) have 0.25ml of zinc
  • Best way to consume: As it is or in the form of fruit salad
  • Ideal consumption (per day): 1-2 bananas

9. Pumpkin Seeds

Include pumpkin seeds in your stock of foods that contain zinc to achieve healthy living. Just dry them and roast them. The seeds have a good amount of zinc and keep your hemoglobin levels correct.

Pumpkin Seeds
  • Zinc content: 1 ounce of pumpkin seeds contains 2.2mg zinc
  • Best way to consume: As it is or adds them to salad, desserts, and oatmeal
  • Ideal consumption (per day): A quarter cup

10. Oatmeal


Oatmeal is a good example of zinc rich foods for vegetarians. They are tasty and nutrient-dense at the same time. You can enjoy them with milk or can also cook them with veggies.

  • Zinc content: 1 packet of oatmeal contains 1.1mg zinc
  • Best way to consume: Cooked in milk
  • Ideal consumption (per day): 1-2 cups 

11. Meat

Meat is a good source of protein as well as a variety of vitamins and minerals such as vitamin B12, niacin, and selenium. You can enjoy eating red meat but make sure not to cook it in oil. Roasted mutton is considered the best for diet-conscious individuals. 

  • Zinc content: 3 ounces of meat contains 2.4g of zinc
  • Best way to consume: Boiled, tossed with salt and pepper. One should avoid adding too many spices and condiments
  • Ideal consumption (per day): To satisfy zinc needs, dietary guidelines recommend a maximum of 100-150g cooked lean meat per day

12. Oysters

Are you a fan of seafood? Try out oysters! These have a high concentration of vitamin D, copper, zinc, and manganese. 

  • Zinc content: 6 oysters contain 52mg of zinc
  • Best way to consume: Raw, fresh, right from the shell
  • Ideal consumption (per day): 6-7 oysters

13. Walnuts

Walnuts are high in healthy fats, fiber, vitamins, and minerals, and that’s only the start of how they may help you stay healthy. 

  • Zinc content: 100g of walnuts contain 3.09mg zinc
  • Best way to consume: Consume walnuts as they are or soak them in water overnight
  • Ideal consumption (per day): 2-3 walnuts

14. Jowar (Sorghum)

This is one of the best things to enjoy when it comes to eating healthy. Jowar is known to have unlimited healthy characteristics. Besides, they are considered the most efficient zinc rich foods.

  • Zinc content: 121g of jowar contains 1.97mg zinc
  • Best way to consume: Jowar roti
  • Ideal consumption (per day): 2-3 jowar Rotis

15. Urad Dal

How many of you knew that the yellow daal can offer you so many benefits? You can cook it as per your taste and enjoy it with rice. 

urad dal
  • Zinc content: 100g of urad dal contains 35% of RDI zinc
  • Best way to consume: Dal tadka, boiled, or cooked with brown rice
  • Ideal consumption (per day): 1-2 small bowls

16. Cocoa Powder

Who says healthy food cannot be tasty. Cocoa powder is the best companion for the ones who are looking for Zinc. You can enjoy it in the best manner you want. 

cocoa powder
  • Zinc content: 86g of cocoa powder contains approx. 5.9mg of zinc
  • Best way to consume: Hot chocolate milk, or as a sprinkle on beverages
  • Ideal consumption (per day): 19 to 54g

17. Curd

Make sure you do not start hogging on curd with loads of sugar. Just keep some low-fat curd in your diet and you can fulfill your daily needs for zinc and other nutrients.

  • Zinc content: 1 cup of plain curd contains 1.78mg of zinc
  • Best way to consume: Plain, low-fat curd without any toppings
  • Ideal consumption (per day): 1-2 cups

18. Moong Dal

A great delicacy that every Indian home has and one of the good zinc foods vegetarians can have. You can enjoy it with rice or can also eat one big bowl just like that. 

Moong Dal
  • Zinc content: 100g of moong dal contains approx. 2.68mg zinc
  • Best way to consume: Dal tadka, boiled, or cooked with brown rice
  • Ideal consumption (per day): Women under the age of 50 should take 25g of moong dal per day, while men should consume 38g per day

Zinc not only works on the inside but also helps in improving your smell and taste and healing the wounds. While nonvegetarians get adequate zinc from meat, vegetarians can cover for it by including these above-mentioned 9 food items in their regular diet.

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