zinc-rich foods

6 (very) Zinc-rich foods

Increase your daily consumption of this mineral with these foods rich in Zinc

Zinc is an essential mineral for the body, having several important functions in it, among which we can highlight its role in optimizing the functioning of the immune system, in energy metabolism and especially its impact on testosterone levels.

It is therefore convenient that you are familiar with some of the foods rich in zinc, especially now with the heat of summer, since sweating leads to a significant loss of this mineral, and so does training.

A possible deficiency can result in a decrease in your testosterone levels, which is entirely preventable, and obviously harmful.

The easiest way to ensure that you make up for any potential lack of this mineral is, of course, through food. This is possible using foods rich in zinc.

Zinc is one of the ingredients, and the main one, of the Z(inco)MA supplement, to find out more about this supplement have a look at it. in this article.

Below are 6 foods very rich in Zinc, as well as their general nutritional value for every 100g, to facilitate their introduction into your diet.


zinc oysters

You may not be able to include them in your diet on a regular basis, but oysters are the richest food in zinc.

In addition to being a great source of zinc, oysters also provide some protein, omega-3 fatty acids, as well as several vitamins and minerals.

Zinc % DDR Calories Total fat Hydrates Proteins
90mg  900% 68 2.5g 3.9g 7g

Wheat germ

Zinc wheat germ

Wheat germ is rich in zinc, but also in several other minerals and vitamins, such as folic acid, vitamin E, and vitamin B complex, which strengthen the immune system and beyond.

Zinc % DDR Calories Total fat Hydrates Proteins
12.3mg  123% 360 10g 52g 23g

veal liver


Calf liver is rich in Zinc, proteins, but, in addition, it is also loaded with Vitamin B12, which helps to maintain the nervous system and healthy blood cells, as well as Vitamin A.

Zinc % DDR Calories Total fat Hydrates Proteins
12mg  120% 193 7g 4g 27g

pumpkin seeds

7 - Pumpkin seeds

In addition to being delicious and rich in Zinc, as well as other minerals such as Magnesium or Potassium, these seeds are high in calories, which facilitates weight gain in a diet. hypercaloric.

Zinc % DDR Calories Total fat Hydrates Proteins
10.3mg  103% 446 19g 54g 19g



Red meat is rich in zinc, and beef is no exception, with high amounts of quality protein, it's an excellent way to get high levels of this mineral in your diet.

There are different cuts and types of red meat, these are approximate values for cuts in the rib area.

Zinc % DDR Calories Total fat Hydrates Proteins
7.4mg  74% 205 10g 0g 27g

Sesame seeds

6 - Sesame seeds or flour

This food is not only rich in Zinc, but also in most other minerals, with the main emphasis on Manganese, Calcium, Copper and Magnesium.

However, it is necessary to pay attention to the amount of calories, as it is an extremely caloric food, which, like pumpkin seeds, can be beneficial in a diet for weight gain, but not so convenient in a hypocaloric diet.

Zinc % DDR Calories Total fat Hydrates Proteins
7.2mg  72% 565 48g 25.7g 17g


Apart from the others, you are here with several foods that are easy to include in your daily life to ensure that your Zinc levels are optimized.

The benefits of this mineral are obvious, but its consumption must be considered and not excessive, since zinc can become toxic in too high doses.

The daily dose varies from individual to individual, depending on their lifestyle and gender, but the minimum recommended amount for the general population is 10mg, with athletes usually needing higher values.

Note. The values shown are approximate numbers, based on information from the website. nutritiondata.com

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