Zinc is also important to wound healing and your sense of taste and smell. With a varied diet, your body usually gets enough zinc. Foods providing 20% or more of the DV are considered to be high sources of a nutrient, but foods providing lower percentages of the DV also contribute to a healthful diet. Some plant-based foods contain zinc, too. Mollusks, oyster, eastern, cooked, breaded and fried contains the highest amount of zinc and has the highest nutritional value (using our nutritional density score). Spinach Pumpkin seeds Oysters. These foods are a great addition to any diet. Three ounces of raw oysters contain 32 milligrams of zinc , more than four times … Medically reviewed by Kathy Warwick, RD, LD. You can find zinc in a wide variety of foods. Zinc occurs naturally in animal-sourced foods such as shellfish, meat, and dairy. The top foods high in zinc. Zinc is second only to iron in its prominence in our body chemistry. Vegetables high in zinc include shiitake mushrooms, green peas, spinach, lima beans, lentil sprouts, asparagus, beet greens, broccoli, okra, and sweet corn. Food sources of zinc include chicken, red meat and fortified breakfast cereals. The food sources are: 1. Other foods include seeds and nuts, lentils, whole grains, dairy products, and fortified breakfast cereals. 8 Foods High in Zinc. Welcome to the list of the top 100 Foods and Drink highest in zinc content. There are many foods that contain zinc, but the following possess the most naturally-occurring zinc among plant-based foods. But just because it's not a macronutrient like protein , fat , … Per ounce, oysters have the highest zinc concentration of any food. Like most other nutrients, the best way to obtain zinc is through a healthy diet. FDA does not require food labels to list zinc content unless zinc has been added to the food. Zinc plays a vital role in many functions in the body, including growth. Let us take a look at them in detail. Zinc-rich foods Credit: Getty Images Zinc plays a big role in your body, from wound healing to your perceptions of taste and smell to the synthesis of protein and DNA. Foods High in Zinc. These are the top 10 foods high in zinc. The mineral is also added to some processed foods and is available in supplement form. 1. What follows next are the best foods for overall zinc content. Zinc is present in a wide variety of foods. In the article today, I would like to introduce some of the best zinc food sources in details, so you should not skip out the following interesting health facts and the list of food sources that contain high levels of zinc. These zinc-rich foods can provide natural sources of zinc, one of our most important essential minerals. 7 High-Zinc Foods That Are Way Better Than a Supplement Zinc is what you would call a "micronutrient." A Comprehensive List of Foods High in Zinc. Oysters are a powerhouse of zinc followed by red meat and poultry. Zinc, a nutrient found throughout your body, helps your immune system and metabolism function. The amount of zinc in Mollusks, oyster, eastern, cooked, breaded and fried per 100g is 87.13 mg.