9 Foods That Are High In Zinc

Okay, so apparently, zinc is more than that weird white stuff people put on their faces when at the beach … Did you know that? Didn’t zinc so!

The mineral zinc helps promote many of our bodily functions, including our immune system, growth and development. It also acts as an antioxidant within the body, which helps our bodies’ break down and process foods easier.

The question is how much zinc should we be having? Other than the occasional slip, slop, slap, the best way to make sure you’re consuming enough zinc on the daily is to consume foods high in protein, which are often high in zinc content too.

So here are my top five zinc rich foods and why you should be having more of them. 

Pumpkin seeds

So, other than tasting delicious, these little bad boys are packed with zinc. One cup equates to 6.6 milligrams of zinc. I don’t recommend having an entire cup of these every day, however as a small snack they’re a great daily zinc addition.


A staple in most households, beef is packed with 4.5 milligrams of zinc per 100 grams. Excuse the pun, but we don’t want any beef, so add some into your daily diet and make sure you’re replenishing your body the right way.


Chickpeas is a legume high in carbohydrates, protein and zinc, and they’re a great source of energy. One cup of these babies is packed with 2.5 milligrams of zinc. 


Cash me outside, how bout dat? One cup of cashews is packed with 1.6 milligrams of zinc. Cashews are also great for inflammation and overall bone health, packed with protein and unsaturated fatty acids.


One cup of yoghurt equates to 1.4 milligrams of zinc. It’s a great healthy source of protein and zinc, plus it’s packed with probiotics to support digestion.


Hello, Christmas in Australia! Not only do Prawns contain zinc, they are also full of antioxidants. Not something that gets mentioned in the superfood category very often.


Kidney beans are a great option for those on a no-meat journey. They also keep you feeling fuller for longer, maintaining your blood-glucose levels. 


Gram per gram it’s not adding HUGE amounts of zinc to your diet but it’s great to swap your regular lettuce with spinach or add it to your smoothies if you’re looking for a zinc boost.

 RELATED: What You Need To Know About Vitamin B12 Deficiency


Obliviously garlic is consumed in smaller amounts generally (I mean, not in my family but for most folks…) however it’s good to be aware that it’s adding to your zinc intake. It has a whole bunch of health benefits, plus it wards of vampires and stuff. Be gone Edward Cullen.

Try adding any of these foods to your daily diets and make sure you’re consuming enough zinc daily to keep your body energised and healthy. Anyways, I zinc we’re all done because all the jokes are gone!

Leah Itsines is part of the Women’s Health Fitfluential Network, she’s an Aussie food blogger on a mission to bring healthy back through the use of creativity in the kitchen. Leah believes that being healthy should be delicious and easy with an abundance of different foods!

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