Foods Rich in Zinc

If you’ve come to this site you understand the long list of benefits that coincide with healthy, stable zinc levels. For everyone, and especially men, zinc deficiency is becoming increasingly common. It’s no coincidence that overall, testosterone levels are down too. Simply put, we need zinc to function properly.

So, at this point, you might be supplementing with zinc already. Even if you are, it’s still recommended to get zinc naturally via food. We have decided to make things easier for you, and have compiled a few delicious foods that can help provide you with your daily intake of zinc.


Ounce for ounce, beef is one of the best sources of zinc. A reasonable portion of beef – 100 grams – packs almost 5 mg of Zinc. This is another great reason to keep eating those delicious steaks.

Kidney Beans

Kidney beans are a great source of zinc for vegetarians and vegans. They provide about 3 mg of Zinc per 100 grams, and they also have fiber and protein.

Flax Seed

Flax seed is one of the most dynamic, versatile ways to get your Zinc intake. It’s pretty high in Zinc, 5 mg per 100 grams, and it’s vegetarian and vegan-friendly. It can be used in many ways like added to smoothies or protein shakes. They also have the added benefits of omega-3 fatty acids and fiber.


Peanuts are a classic snack and at 3.5 mg of Zinc per 100 grams, are a relatively efficient way of getting your Zinc. They come in a variety of flavors, and also have natural fatty acids that provide some health benefits.

Egg Yolk

Add Zinc to the long list of healthy nutrients found inside of an egg yolk. Egg yolks boast an impressive 5 mg per 100 grams, while also providing vitamins D, K.


For most, lobster is a once-in-a-while treat because of how expensive it is. Lobster actually has a very high Zinc content, over 7 mg per 100 grams. Lobster, minus the butter, is also a lean and healthy choice, overall.


While not as lean as the other options, Pork does provide a plentiful amount of Zinc. Per 100 grams, pork provides over 6mg of Zinc.

Dark Chocolate

The hidden jewel of the Zinc world. Dark chocolate has a staggeringly high amount of Zinc, almost 10mg per 100 grams – twice that of beef. Unfortunately, dark chocolate is also really high in calories. Dark chocolate does provide antioxidants, at the expense of high sugar and fat content.


These are just a few simple options that can be incorporated into your daily diet. They can all be prepared in a way that’s tasty, too. When you combine a healthy diet with proper supplementation, you can rest assured your zinc levels will be just fine.




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