11 January 2022

14 Zinc Rich Foods to Include in Your Diet

By Parul Dube

Zinc-rich foods are equally essential for our immunity and play a significant role in keeping us healthy. Let us explore the various zinc rich foods that you may include in your meal.


Lamb is the best source of zinc for non-vegetarian people. A 100 gram serving of lamb contains 4.8 mg of zinc.

Pumpkin seeds are a great source of fibre and plant-based protein. Daily consumption of 1-2 teaspoons of pumpkin seeds can fulfil one’s daily zinc requirement.

Pumpkin Seeds


1 cup of chickpeas contains 2.5 mg of zinc and is the best source of zinc for vegetarians. They are also high in fibre and protein.


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Along with zinc, lentils are also rich in protein, polyphenol and other micronutrients. 1 cup of lentils contains 2.5 mg of zinc.

Hemp Seeds

Hemp seeds are an excellent source of omega-3 and omega-6 fatty acids along with zinc. They are also good for your heart health. 2 tablespoon of hemp seeds contain 5 mg of zinc


Surprisingly, this protein powerhouse is also rich in zinc. A 100 grams of chicken contains 1 mg of zinc that prevents cardiovascular diseases, diabetes and regulates blood pressure.


Oysters are considered excellent seafood. A 100 g of Oysters provides over 100% of the daily recommended intake of vitamin B12, zinc, and copper, and over 75% of selenium and vitamin D


Cashews are a great snacking option and fulfil your daily requirement of zinc. Just 2 tablespoons of cashew contains about 1.6 mg of zinc, i.e 11 % of the daily recommended intake.


Yoghurt is a probiotic food that promotes good bacteria and a healthy gut. A regular cup of yoghurt with your meal or at breakfast contains 1.4 mg of zinc.


Mushrooms are an excellent vegetarian source of zinc. They also have anti-inflammatory properties and help to boost immunity and 1 cup of mushrooms contains 1.4 mg of zinc.


Spinach is a superfood and an excellent source of zinc. 1 cup of spinach can add approx. 1.4 mg of zinc to your meals.

Ricotta Cheese

1 cup of ricotta cheese contains 1.4 mg of zinc and also has a good amount of fatty acids and micronutrients.


Not just a fad food, avocado is the healthiest food and is loaded with vitamins, nutrients. 1 avocado contains 1.3 mg of zinc.


Having a handful of almonds is the best option to fulfill one’s daily intake of zinc. 2 tablespoons of almonds contain 0.9 mg of zinc and other nutrients.

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