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#1: Oysters 

Depending on type and variety oysters provide 16-182mg of zinc per 100g serving.

This accounts for 110%-1200% of the DV for zinc. The food highest in zinc is The

Steamed Wild Eastern Oyster which provides 182 mg of zinc per 100g serving, or 

76mg (509% DV) in 6 oysters, and 154mg (1029% DV) in a 3 ounce serving.

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#2: Toasted Wheat Germ 

Packed in jars and sold toasted, wheat germ is great to sprinkle on top of any food.

Try it on salads, rice, or steamed vegetables. Toasted wheat germ provides 17mg

(112% DV) of zinc per 100g serving, which is 19mg (126% DV) per cup, and 1.2mg

(8% DV) in a single tablespoon. Crude (untoasted) wheat germ provides 12mg (82%

DV) of zinc per 100g serving, 14mg (94% DV) per cup, and 1mg (6% DV) per 

tablespoon.

#3: Veal Liver  

The liver of any animal is packed with vitamins and minerals and most commonly

served as pâté or liverwurst. Veal liver has the most zinc with 12mg per 100g serving

accounting for 81% of the DV, that is 8.98mg of zinc (60% DV) in a cooked slice of 

liver (80g). Liver is best prepared steamed or fried with onions and herbs.

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#4: Low Fat Roast Beef  

Low fat beef shoulder, shank, and chuck all contain about 10mg (70% DV) of zinc

per 100g serving, 18mg (119% DV) per pound, and 9mg (59% DV) in a 3 oz serving.

If you buy pre-processed roast beef be sure to consult the nutrition facts about the

cut and nutrients. Not all nutrition labels report zinc, so don't worry if you don't see it.

#5: Roasted Pumpkin and Squash Seeds 

 A popular food in the Middle East and East Asia pumpkin and squash seeds contain

about 10mg (70% DV) of zinc per 100g serving, 6.6mg (59% DV) per cup, and 3mg

(19% DV) per ounce (~85 seeds). If you can't find these in your local supermarket

you will surely find them in Middle Eastern or East Asian specialty stores.

 Alternatively, you can also save any pumpkin and squash seeds you have and roast

them in your oven. The seeds are typically eaten by cracking the outer shell and

eating the seed inside.

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#6: Dried Watermelon Seeds 

Much like the pumpkin and squash, watermelon seeds are popular in the Middle

East and East Asia and they should be in specialty stores catering to those cultures.

It is also possible to just eat the seeds raw with the watermelon. You can shell them,

or just chew them up whole. Dried watermelon seeds provide 10mg (70% DV) of zinc

per 100g serving, 11mg (74 %DV) per cup, and 3mg (19% DV) per ounce.

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#7: Dark Chocolate and Cocoa Powder  

Chocolate is showing more and more health benefits and dark chocolate is coming

into vogue. Unsweetened baking chocolate provides 9.6mg (64% DV) of zinc per 

100g serving (most bars are 50-100 grams). Cocoa powder will provide 6.8mg (45%

DV) per 100g, or 5.4mg (39% DV) per cup, 0.3mg (2% DV) per tablespoon. Most

milk chocolates provide around 2.3mg (15% DV) per 100g serving or 1mg (7% DV)

per bar.

#8: Lamb (Mutton) 

Lamb is a common meat in the Middle East, Mediterranean, and most of Europe, but

is increasing in popularity in the Americas. Lamb provides between 4.2-8.7mg of zinc

per 100g serving (28%-58% DV) depending on cut. That is up to 7.4mg (49% DV) in

a 3 ounce serving (85 grams).

#9: Peanuts 

Peanuts are a great source of zinc, 100 grams of oil roasted peanuts will provide

6.6mg (44% DV) of zinc, or 8.8mg (59% DV) in 1 cup chopped, 1.9mg (12% DV) per 

oz (~39 peanuts). Dry roasted peanuts will provide half as much zinc at 3.3mg (22%

DV) per 100 gram serving, or 4.8mg (32% DV) per cup, and 1mg (6% DV) per oz.

#10: Crab 

 Almost any kind of crab will be a great source of zinc. Alaksa King crab in particular 

provides 7.6mg (51% DV) of zinc per 100 gram serving, which is 10.2mg (68% DV)

in an average crab leg, and 6.5mg (43% DV) in a 3 ounce serving.