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Oysters contain more zinc per serving than any other food, but red meat and poultry provide the majority of zinc in the American diet. Other good food sources include beans, nuts, certain types of seafood (such as crab and lobster), whole grains, fortified breakfast cereals, and dairy products [2,11].
12. Zinc is not found in large amounts in plant foods, but as far as can be detected, vegetarians have similar zinc status to non-vegetarians (6). The best, common plant sources of zinc are legumes, nuts, seeds, and oatmeal.Table 2 shows the zinc content of selected plant foods.ne caveat is that serum zinc levels are not necessarily indicative of the zinc levels in cells (8). Protein increases zinc absorption. Because of this, foods high in protein and zinc, such as legumes and nuts, are good choices (2).