Lists of Foods With a Lot of Zinc

Zinc is an important mineral that helps maintain normal bodily functions like wound healing, bone mineralization, tissue growth and thyroid function. A zinc deficiency can cause anemia, birth defects, sterility, glucose intolerance and slow wound healing. According to the University of Maryland Medical Center, the recommended daily allowance (RDA) for zinc is 8 to 11 milligrams daily. Foods considered good sources of zinc contain at least 10 percent of the RDA per serving.

Meat

According to Northwestern University, zinc found in meat has "bioavailability" four times that of the zinc found in grains. Three-ounce servings of meat that provide 40 percent or more of the U.S. RDA for zinc include pot roast, short ribs and stew meat. Meat that provides 25 to 39 percent of the RDA includes ground beef, rib roasts, steak, lamb chops, shoulder roast and tongue. Meet that provides at least 10 percent of the daily recommended amount of zinc includes chicken, ham, pork, veal and turkey.

Seafood

Oysters are high in zinc. A three-ounce serving of oysters provides over 40 percent of the RDA of zinc. Seafood that provides at least 10 percent per three ounce serving includes mussels, lobster, carp and crab meat. Zinc is often lost during cooking. In order to retain the most zinc, cook foods with as little water as possible and cook for the shortest time necessary.

Dairy Foods

Some dairy foods are a good source of zinc. Eight ounces of yogurt and 1/2 cup of ricotta cheese have at least 10 percent of the daily recommended amount of zinc per serving. Swiss cheese, Gouda cheese and milk also provide zinc to the diet.

Grains, Seeds and Nuts

Whole grain wheat flour is a good source of zinc. Dry cereals that have been fortified usually contain at least ten percent of the RDA for zinc. Pumpkin seeds, almonds, cashews and sunflower seeds are more good sources of zinc.

Legumes

Although zinc found in legumes is not as bioavailable as zinc found in meat, legumes still provide an adequate amount and are an important source of zinc for vegetarians. Good choices are black eyed peas, lima beans, pinto beans, soybeans and tofu.