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Beans peas and lentils. These all contain around 12 mg of zinc per serving. Zinc Absorption From Foods Does Vary From 20 To 40 On Ingested Zinc Zinc That Comes From Animal Foods Is The Be Ernahrung Gesunde Ernahrung Ernahrung Und Diat Some dairy products also have zinc. Zinc dietary sources . And like zinc protein is key for strong healthy bones. A serving size of 100 grams of a toasted wheat germ can provide 17 milligrams of zinc. Zinc is in many foods that are part of a common diet especially meat and seafood and also whole grains beans and nuts. The table below shows foods that contain zinc. Includes a variety of protein foods such as lean meats. Although zinc comes from a variety of different foods the best sources are high protein foods like seafood meat beans and lentils. To get you started heres a list of 22 foods high in zinc. If you are eating a variety of foods based on Canadas Food Guide you will likely get the zinc you need. Crab and lobster are both e