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

6) Sun-Dried Tomatoes

Like many other dried foods, sun-dried tomatoes contain a more concentrated proportion of nutrients. So, you will basically eat the same amount and have a higher nutritional value. They can be taken as a snack. You can get up to 1.9 mg of zinc per 100 g of sun-dried tomatoes. But a word of advice if you’re eating sun-dried tomatoes: Be careful not to overeat because the calorie count increases along with the rest of the nutrients after drying. You can be eating around 292 kcal for every 100 g.

Tomato is by itself a nutritious vegetable, famous for lycopene. Besides zinc, it contains potassium (3,200 mg), calcium (110 mg), iron (4.2 mg), beta-carotene (2,600 μg), biotin (42.7 μg) and more. An interesting fact about tomatoes and lycopene is that this is one of the few foods with plenty of studies in the field of cancer. It helps people with prostate cancer reduce the risk of more aggressive disease.