Oysters are one of the richest sources of zinc, providing over 400% of the recommended daily intake in a 100-gram serving.
Red meat, particularly beef, is a significant source of zinc. A 100-gram serving of cooked beef can provide around 12% of the recommended daily intake.
Chicken and turkey are good sources of zinc. A 100-gram serving of cooked chicken contains about 4-6% of the recommended daily intake.
Legumes like chickpeas, lentils, and beans are plant-based sources of zinc. A 100-gram serving of cooked chickpeas provides around 25% of the recommended daily intake.
Certain nuts and seeds are good sources of zinc. For example, a 30-gram serving of pumpkin seeds provides about 15% of the recommended daily intake.
Dairy foods like cheese and yogurt contain zinc. A 100-gram serving of cheddar cheese offers about 33% of the recommended daily intake.
Eggs are a moderate source of zinc. One large egg contains approximately 5% of the recommended daily intake.
Whole grains like wheat, quinoa, and oats contain some zinc. For instance, a 100-gram serving of cooked quinoa provides about 13% of the recommended daily intake.