These are excellent sources of zinc. For instance, cooked chickpeas contain about 2.5 mg of zinc per cup.
Pumpkin seeds, hemp seeds, flaxseeds, and cashews are rich in zinc. For example, a 1-ounce serving of pumpkin seeds provides around 2.2 mg of zinc.
Yogurt, cheese, and milk contain zinc. For example, a cup of plain yogurt contains about 1.7 mg of zinc.
Some whole grains like quinoa, oats, and brown rice contain moderate amounts of zinc. For instance, a cup of cooked quinoa has approximately 2 mg of zinc.
Eggs are a good source of zinc. One large egg contains about 0.5 mg of zinc.
Dark chocolate is a surprising source of zinc. An ounce of dark chocolate provides around 0.9 mg of zinc.
Certain vegetables like mushrooms, spinach, kale, and peas contain zinc, although in smaller amounts compared to other sources.
Some seaweed varieties like nori and spirulina contain zinc. They can be incorporated into various dishes or consumed as supplements.