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Foods Rich in Zinc. Zinc is present in many foods that are good sources of protein. This includes seafood such as oysters and crab, meats such as lean beef and poultry and dairy products including yogurt and cheese. However, you do not need to consume animal products in order to have adequate intake of this mineral.
1 100 gm of red meat contains 5.2 mg of zinc. 2  Beef in the diet can fulfill about 30 - 60 % of the daily zinc requirement. 3  Shellfish (100 gm contain 20 mg Zn) and egg yolk (100 gm contain about 1.5 mg Zn) are the foods that can be easily incorporated in your diet.dvertisement. A wide variety of zinc rich food is naturally available; which actually can cater to the zinc requirements of our body. The recommended dietary allowance (RDA) for zinc (symbol: Zn) is about 11 milligrams per day for an adult man and 8 milligrams for an adult woman.