What Foods Have The Highest Zinc Content? Top High-Zinc Foods

4) Bamboo Shoots

Have you heard about this food? Bamboo shoots are precisely what the name implies. They grow from a bamboo root but can be gathered instead, and you can eat it as a vegetable. When it is still fresh, a bamboo shoot is edible and has a neutral taste. For every 100 grams of the bamboo shoot edible portion, you will get 1.2 mg of zinc.

Boiled bamboo shoots also contain potassium (470 mg), folic acid (63 μg), and plenty of dietary fiber (3.3 g). These are low-calorie vegetables, and 100 grams will only give you 27 calories. The dietary fiber helps with constipation, and besides zinc, you get plenty of B vitamins, iron, and copper. Another nutrient in bamboo shoots is potassium, which gives you around 11% of your daily recommended intake if you eat 100 grams.