Food Sources of Zinc:
Zinc is an is an essential mineral. It is required for the catalytic activity of approximately 100 enzymes. Zinc is critical for normal development and function of cells that mediate both innate and adaptive immunity. Even mild to moderate degrees of zinc deficiency can suppress aspects of immunity. Zinc from animal foods are more readily absorbed by the body than that from plant foods. [1] [2] [3]
DV =
15mg
of Zinc
Beef Steak or Ribs
11.38mg of Zinc, Zn,
in 100g of Beef, chuck, under blade steak, boneless, separable lean only, trimmed to 0" fat, all grades, cooked, braised
Pumpkin Seeds
7.64mg of Zinc, Zn,
in 100g of Seeds, pumpkin and squash seed kernels, roasted, without salt
Lobster
7.27mg of Zinc, Zn,
in 100g of Crustaceans, spiny lobster, mixed species, cooked, moist heat
Pork Liver
6.72mg of Zinc, Zn,
in 100g of Pork, fresh, variety meats and by-products, liver, cooked, braised
Lamb
6.58mg of Zinc, Zn,
in 100g of Lamb, domestic, cubed for stew or kabob (leg and shoulder), separable lean only, trimmed to 1/4" fat, cooked, braised
Beef Liver
5.23mg of Zinc, Zn,
in 100g of Beef, variety meats and by-products, liver, cooked, pan-fried
Pork Shoulder Blade
5.02mg of Zinc, Zn,
in 100g of Pork, fresh, shoulder, blade, boston (steaks), separable lean only, cooked, broiled
Chicken Giblets
4.23mg of Zinc, Zn,
in 100g of Chicken, broilers or fryers, giblets, cooked, simmered
Chicken Dark Meat
3.22mg of Zinc, Zn,
in 100g of Chicken, broilers or fryers, drumstick, meat only, cooked, fried
Adzuki Beans
1.77mg of Zinc, Zn,
in 100g of Beans, adzuki, mature seeds, cooked, boiled, without salt
Crayfish
1.76mg of Zinc, Zn,
in 100g of Crustaceans, crayfish, mixed species, wild, cooked, moist heat
Chickpeas
1.53mg of Zinc, Zn,
in 100g of Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt
Black-Eyed Peas
1.42mg of Zinc, Zn,
in 100g of Cowpeas (blackeyes), immature seeds, frozen, cooked, boiled, drained, without salt
