Les 10 aliments les plus riches en zinc

Zinc is a trace element present in small quantities in the body, but which is involved in more than 200 functions in the body. And we hear more and more about its abilities to support the health of the immune system, and the fact that it helps reduce the duration and symptoms of colds, among other things. You can heresee the list of benefits and symptoms of zinc deficiency.

Dietary sources of zinc are mostly animal sources (meat and seafood), and it is in this form that it is most easily absorbed by the body. Vegans must therefore be careful not to lack this essential trace element.

And although zinc is also present in many foods, the consumption of coffee, tea, alcohol, tobacco, diuretics and stress deplete zinc stores. A healthy gut wall will also affect zinc absorption. Adults should consume between 9 to 11mg per day to meet their needs. Hair loss, dry skin, brittle and white-marked nails are usually an indication of deficiency.

Here is the list of foods with the most zinc:

  • Oysters

Oysters contain a lot of zinc. Per 100g of raw or steamed oysters, they contain about 22mg. They are the food that contains the most. A seafood platter definitely meets your daily needs!

  • Wheat germs

Wheat germ contains 14mg of zinc per 100g, which is an excellent ratio for a vegetable source! A good reason to sprinkle it on your dishes.

  • cocoa powder

In addition to all the benefits that we know of cocoa, we can add to it to contain a good amount of zinc, that is to say 13mg per 100gr. Of course, we won't eat 100g of cocoa powder, but it's always good to know that chocolate does us good!

  • Veal liver

Calf's liver contains 11-12mg of zinc per 100g of cooked calf's liver.

  • The crab

Per 100g, there are 11-12mg of zinc in crumbled crab (canned or not). An excellent reason to add it more often to our menus. In salads, with avocado, in croquettes, or simply served as is, it is so delicious as flesh.

  • The beef shank

The beef shank is the part of the beef that contains the most. It is also found in good quantity with an average of 11mg. Some other parts also contain a lot, such as the flank, ribs, chuck and tail.

  • sesame seeds

With its 10mg per 100g, sesame contains a lot of zinc. Do not hesitate to sprinkle it on your sushi, your salads, your Asian dishes or your breads (yes, yes, homemade breads!). Or a layer of toasted sesame seeds on a lightly grilled tuna fillet makes a simply delicious and quick to prepare tataki.

  • Shiitake mushrooms

Shiitake mushrooms, with 7.66mg of zinc per 100g, are the 2e most cultivated mushroom species in the world. In addition to being delicious, they offer multiple benefits.

  • Rack of veal

The rack of veal, a nice low-fat meat. This meat contains 7.6mg of zinc per 100g. A great reason to cook yourself a nice meal by candlelight.

Note that zinc is also found in other meats, at different ratios, and a little lower. For example, lean lamb, lean ground beef and chicken sit at 5mg per 100g of meat.

  • lobster

A little rarer to find it in Canada, it is often found more frozen. However, it contains 7.27mg of zinc per 100g of flesh. Its cousin the lobster also contains it, but at a rate of 3mg, just like clams.


Important to know, azinc supplementation can cause copper deficiency. Be sure to choose a quality supplement that contains a small dose of copper. Also, a zinc supplement should ideally be taken between meals, because some supplements compete with it, and interfere with its optimal assimilation.


When is your next seafood platter, with good quality chocolates for dessert?


References :

  1. https://www.passeportsante.net/fr/Nutrition/PalmaresNutriments/Fiche.aspxdoc=zinc_nuu
  2. https://www.merckmanuals.com/en-ca/home/nutrition-disorders/min%C3%A9raux/zincquery=zincc

Article written by Audrée Hogue


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