Oysters contain the most zinc of any food, with 74 milligrams per 3-ounce serving. This is nearly 500 percent of the recommended daily allowance for zinc. Other seafood options include crab, lobster and flounder.
Red meat, such as chuck roast and beef patties, also are good sources of zinc. Limit the consumption of red meat to once per week if cholesterol levels or heart disease is a concern. Pork chops provide about 3 milligrams of zinc per 3-ounce serving, making them a good choice as well. Chicken is a sensible option, with dark meat containing 16 percent of the recommended amount of zinc and breast offering 6 percent.
Canned baked beans provide as much zinc per each 1/2-cup serving as pork chops. Chickpeas, kidney beans and green peas also contain zinc. A 1/2-cup serving contains between 3 percent and 9 percent of the recommended daily allowance.
Yogurt, milk and cheese offer zinc in varying amounts. Swiss cheese has more zinc than cheddar or mozzarella, and 8 ounces of fruited yogurt contains 1.7 milligrams of zinc, with 1 cups of low or nonfat milk providing 1 gram. Cashews and almonds are smart snack options, and fortified cereal and oatmeal round out the list of foods to include in a zinc-rich diet.Learn more about Food Facts