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 are hearing more and more about its ability to support a healthy immune system, and that it helps reduce the duration and symptoms of the common cold, among others. You can heresee the list of benefits and symptoms of zinc deficiency.

Most dietary sources of zinc are from animal sources (meat and seafood), and it is in this form that it is most easily absorbed by the body. Vegans should therefore be careful not to run out of this essential trace element.

And although zinc is also present in many foods, consuming coffee, tea, alcohol, tobacco, diuretics and stress depletes them of zinc. The good health of the intestinal wall will also affect the absorption of zinc. Adults should consume between 9-11mg per day to meet their needs. Hair loss, dry skin, brittle, white nails are usually a sign of deficiency.

Here is the list of foods in which we find the most zinc:

  • Oysters

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

  • Wheat germ

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

  • Cocoa powder

In addition to all the benefits we know from cocoa, we can add to it containing a good amount of zinc, i.e. 13mg per 100gr. Of course, we will not eat 100g of cocoa powder, but it is always good to know that chocolate is good for us!

  • Veal liver

We find in calf's liver 11-12mg of zinc per 100gr of cooked calf's liver.

  • The crab

Per 100g, we find 11-12mg of zinc in crumbled crab (canned or not). A great reason to add it to our menus more often. In salads, with avocado, in croquettes, or simply served as is, it tastes so delicious.

  • Beef shank

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 of it, such as the bib, ribs, chuck and tail.

  • Sesame seeds

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

  • 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 a beautiful 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 all come in 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 3 mg, just like clams.


Important to know, azinc supplementation can cause copper deficiency. Make sure you 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/fr-ca/accueil/troubles-de-la-nutrition/min%C3%A9raux/zincquery=zincc
  3. https://www.merckmanuals.com/fr-ca/accueil/sujets-particuliers/compl%C3%A9ments-alimentaires/zincquery=zincc

Article written by Audrée Hogue


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