Top 15 Foods Low in Zinc for People With Hyperzincemia

Hyperzincemia is a condition where there is an excess amount of zinc in the blood.

People with hyperzincemia need to be careful about how much zinc they consume because too much of this mineral can cause health problems.

If you have been diagnosed with hyperzincemia, add foods that are low in zinc to your diet.

In this blog, we will discuss such foods that can help you manage your condition effectively.

Top 15 Foods Low in Zinc for People With Hyperzincemia

If you have hyperzincemia, it means you have high levels of zinc in your blood.

In that case, it would be beneficial to consume foods that are low in zinc.

These foods can be incorporated into a balanced diet for individuals with hyperzincemia.

Here’s a list of 15 low zinc foods that you can include in your diet:

1. Cornmeal

Cornmeal is a versatile ingredient that can be used in various dishes.

It is a low zinc option, that contains 0.7 mg of zinc per one cup, making it a suitable choice for people with hyperzincemia.

Use cornmeal to make gluten-free bread, muffins, or cornbread. It can also be used as a coating for baked foods.

2. Turkey Breast

Turkey breast is a lean protein that contains minimal amounts of zinc, about 2.7 mg per 3-ounce serving.

It is an excellent option for people looking to limit their zinc intake.

Opt for skinless turkey breast to keep the fat content low.

Enjoy turkey breast sliced in sandwiches, diced in salads, or cooked as a main dish with herbs and spices.

Season the turkey breast with herbs, spices, and olive oil.

Roast it in the oven until cooked through and golden brown. Serve it sliced with a side of mashed potatoes.

3. Walnuts

Walnuts are a nutritious nut that contains only 0.9 mg of zinc per ounce. They are low in zinc, making them a great choice for individuals with hyperzincemia.

Walnuts are a delicious snack that provides healthy fats, fiber and antioxidants.

Sprinkle walnuts on top of salads, oatmeal, or yogurt. You can also use them as a crunchy addition to stir-fries.

4. Basil

Basil is an aromatic fragrant herb used in Mediterranean and Asian cuisines. It provides a mere 0.3 mg of zinc per tablespoon.

It is a low zinc herb that can add flavor to your dishes without contributing to excessive zinc intake.

Use fresh basil leaves in salads, soups, or pasta sauces.

5. Parsley

Parsley is another herb that is low in zinc, with only 0.2 milligrams per tablespoon and can be a great addition to your meals. It adds a refreshing taste and a pop of green color.

Use parsley as a fresh ingredient in salads, marinades, and sauces.

Sprinkle freshly chopped parsley over soups, stews, salads, or main dishes as a vibrant and flavorful garnish.

6. Rice Cakes

Rice cakes are light and crunchy snacks that are often considered a healthy alternative to traditional chips. They are typically low in zinc and can be enjoyed plain or topped with avocado.

Spread a layer of cream cheese on the rice cake, and top it with fresh strawberries.

Mash a ripe avocado with a fork and spread it onto the rice cake.

Sprinkle some sea salt, freshly ground black pepper, and a squeeze of lime juice.

7. Blueberries

Blueberries are not only delicious but also packed with antioxidants and various vitamins.

Blueberries provides only 0.2 mg of zinc per cup, making them a safe fruit for those with hyperzincemia.

Enjoy blueberries as a refreshing snack, mix them into smoothies, or sprinkle them over yogurt.

8. Pears

Pears are a juicy fruit with minimal zinc content, offering 0.2 mg per medium-sized pear.

They can be enjoyed fresh, added to salads, or even cooked in desserts for a naturally sweet treat.

Pair slices of fresh pear with blue cheese, brie, or goat cheese, and serve with crackers.

9. Peaches

Peaches are another low zinc fruit, containing about 0.2 mg per medium-sized peach, that can be a delightful addition to your diet.

They are not only low in zinc but also provide dietary fiber and vitamins.

Enjoy a fresh peach as a healthy snack, slice them and add to yogurt, cottage cheese, or incorporate them into fruit salads and smoothies.

10. Plums

Plums are juicy and tangy fruits with about 0.2 milligrams of zinc per medium-sized plum. They are also a good source of vitamin C, vitamin K, and dietary fiber.

Eat plums as a standalone snack, add them to fruit salads for a burst of flavor, or use them in baking recipes like pies.

Layer sliced plums with greek yogurt in a bowl. Add a sprinkle of granola, nuts, or honey for extra texture and flavor.

11. Bell Peppers

Bell peppers come in various colors and are known for their crunchy texture and sweet taste.

They are low in zinc with 0.2 mg per medium-sized pepper.

Enjoy bell peppers raw in salads, stuff them with a flavorful filling, sauté them as a side dish, or use them in stir-fries and fajitas.

12. Cremini Mushrooms

Cremini mushrooms, also known as baby bella mushrooms, are a flavorful addition to many dishes.

They are low in zinc, containing only 0.2 mg of zinc per cup. They’re also a good source of protein, fiber, and B vitamins.

Sauté cremini mushrooms with garlic and herbs as a side dish, add them to pasta sauces or stir them into risottos and omelets for a savory twist.

13. Chia Seeds

Chia seeds are a nutritious seed that contains minimal zinc, with about 0.6 milligrams per ounce.

They are also high in omega-3 fatty acids, fiber, and antioxidants.

Mix chia seeds into smoothies, sprinkle them on top of yogurt or oatmeal, or use them as an egg substitute in baking recipes.

14. Sunflower Seeds

Sunflower seeds are a popular snack and salad topping that are low in zinc, providing around 0.9 mg of zinc per ounce.

They are also rich in healthy fats, protein, and vitamin E.

Enjoy sunflower seeds as a crunchy snack, sprinkle them on top of salads or roasted vegetables.

15. Mustard Seeds

Mustard seeds are often used as a spice in various cuisines.

They have a tangy flavor and are low in zinc, containing about 0.9 mg per tablespoon.

Use mustard seeds in dressings, marinades, or spice blends to enhance the taste of your dishes.

They can also be toasted and sprinkled over roasted vegetables.


Even though these foods are low in zinc, they still provide other nutrients that contribute to a balanced diet.

When dealing with hyperzincemia, get advice from a dietitian who can help you create a customized meal plan that is tailored to your specific needs.

In addition to incorporating low zinc foods into your diet, limit the amount of zinc supplements you’re taking.

If you want to treat hyperzincemia,
eating foods that are low in zinc and limiting zinc supplements are not the only way, talk to your healthcare provider for the best medical advice.

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