The short answer: the foods highest in zinc are oysters, beef, crab, lobster and fortified cereals, followed by baked beans, pumpkin and hemp seeds, lentils, chickpeas and dark-meat poultry. Three ounces of cooked oysters has about 67 mg, six times the 11 mg Daily Value. Most adults need 8 mg (women) or 11 mg (men) a day, and the upper limit is 40 mg.
Zinc helps your body make new cells and enzymes, heal wounds and run your immune system, the NHS and NIH say. It’s also involved in your sense of taste. Here’s where to find it.
What food is highest in zinc?
Oysters are highest in zinc by far, and NIH says they contain more zinc per serving than any other food. Beef comes next and supplies about 20% of the zinc Americans get from food, simply because people eat so much of it. Figures below are worked out from USDA FoodData Central; % DV uses the 11 mg Daily Value.
| Food | Portion | Zinc (mg) | % DV |
|---|---|---|---|
| Oysters, cooked | 3 oz | 66.8 | 607% |
| Beef chuck roast, lean | 3 oz | 8.7 | 79% |
| Alaska king crab, cooked | 3 oz | 6.5 | 59% |
| Baked beans, canned | 1 cup | 5.8 | 53% |
| Ground beef, 85% lean | 3 oz | 5.3 | 48% |
| Top sirloin steak, lean | 3 oz | 4.7 | 43% |
| Dungeness crab, cooked | 3 oz | 4.6 | 42% |
| Beef liver, braised | 3 oz | 4.5 | 41% |
| Toasted oat cereal, fortified (varies by brand) | 1 cup | 3.8 | 34% |
| Lobster, cooked | 3 oz | 3.4 | 31% |
| Turkey, dark meat, roasted | 3 oz | 3.0 | 27% |
| Hemp seeds, hulled | 3 tbsp | 3.0 | 27% |
| Lentils, cooked | 1 cup | 2.5 | 23% |
| Chickpeas, cooked | 1 cup | 2.5 | 23% |
| Chicken, dark meat, roasted | 3 oz | 2.4 | 22% |
| Mussels, cooked | 3 oz | 2.3 | 21% |
| Pumpkin seeds | 1 oz | 2.2 | 20% |
| Edamame, cooked | 1 cup | 2.1 | 19% |
| Pork tenderloin, lean | 3 oz | 2.1 | 19% |
| Yogurt, plain, low-fat | 8 oz | 2.0 | 18% |
| Firm tofu, calcium-set | ½ cup | 2.0 | 18% |
| Cashews, dry roasted | 1 oz | 1.6 | 14% |
| Oats, dry (about 1 cup cooked) | ½ cup | 1.5 | 13% |
| Swiss cheese | 1 oz | 1.2 | 11% |
| Milk, 2% | 1 cup | 1.2 | 11% |
Fruits and vegetables contain very little zinc, NIH says. Zinc only has to appear on a food label when it’s been added, so a fortified cereal will list it but a steak won’t. Several of these foods are also strong iron sources, which our list of foods high in iron shows side by side.
How much zinc per day do you need?
Adult men need 11 mg of zinc a day and adult women need 8 mg, according to the NIH Office of Dietary Supplements. Needs rise in pregnancy and while breastfeeding.
| Life stage | Zinc per day (RDA) | Upper limit |
|---|---|---|
| Teen boys 14 to 18 | 11 mg | 34 mg |
| Teen girls 14 to 18 | 9 mg | 34 mg |
| Men 19 and up | 11 mg | 40 mg |
| Women 19 and up | 8 mg | 40 mg |
| Pregnancy (19 and up) | 11 mg | 40 mg |
| Breastfeeding (19 and up) | 12 mg | 40 mg |
The NHS uses slightly lower figures for the UK: about 9.5 mg a day for men and 7 mg for women. Most people in the US get enough zinc, NIH says, though about 15% of adults take in less than the average requirement.
What foods are high in zinc for vegetarians?
The best vegetarian zinc foods are baked beans, hemp and pumpkin seeds, lentils, chickpeas, edamame, tofu, yogurt, cheese, milk, oats and fortified cereals. The catch is absorption. Beans, nuts and whole grains contain phytates, which bind zinc in your gut, so NIH says vegetarians usually have lower zinc intakes and lower blood levels than people who eat meat.
NIH suggests a few kitchen habits that help:
- Soak dried beans, grains and seeds in water for several hours before cooking.
- Use canned or pre-cooked beans, which NIH lists as another option.
- Eat fermented foods such as yogurt, tempeh or sourdough, since the acids in them might help you absorb zinc.
A vegetarian day that adds up: half a cup of oats cooked in a cup of milk, an 8-ounce yogurt, an ounce of pumpkin seeds, a cup of cooked lentils and half a cup of tofu gives about 11 mg from those foods alone, using the numbers above. Our high-protein soups make the lentil part easy.
What blocks zinc absorption?
Phytates block zinc absorption most in everyday eating. NIH says the zinc you absorb from food ranges from 5% to more than 50%, depending on how much phytate-rich plant food is in your diet. Iron supplements can also get in the way: taking 25 mg of iron or more at the same time as a zinc supplement can lower zinc absorption. The iron added to fortified foods doesn’t have this effect, NIH says. Some antibiotics, quinolones and tetracyclines, bind zinc too, so if you take both, ask your pharmacist about spacing them.
Who is most likely to be low in zinc?
People with gut conditions, vegetarians and vegans, people who drink heavily, and pregnant or breastfeeding women are most likely to run low, NIH says. As reported in its fact sheet:
- Digestive conditions. About 15% to 40% of people with inflammatory bowel disease (Crohn’s disease or ulcerative colitis) have zinc deficiency, and about half of people newly diagnosed with celiac disease are at high risk. Weight-loss surgery that removes part of the gut raises the risk too.
- Vegetarian and vegan diets, because of phytates.
- Alcohol use disorder. Low zinc shows up in 30% to 50% of people with it, as alcohol cuts absorption and increases zinc loss in urine.
- Pregnancy and breastfeeding, when needs go up.
- Certain medicines. Thiazide diuretics increase zinc loss in urine. Don’t stop or change a medicine because of this; ask your doctor if you’re concerned.
What are the signs of low zinc?
Signs of low zinc include loss of appetite, changes in taste and smell, slow wound healing and frequent infections, according to NIH. They vary with age. NIH says diarrhea is common in infants and children, and older children may have hair loss, delayed growth and more infections. In older adults, low zinc can slow wound healing and change thinking and mood. These signs have many other causes, and NIH notes that blood zinc tests have real limits, so talk to your doctor rather than guessing.
Does zinc help with colds?
Zinc may shorten a cold that has already started, but it doesn’t seem to prevent colds. A 2024 Cochrane review of 34 trials with 8,526 people found that zinc used as treatment may cut a cold short by about 2 days, while it made little or no difference to the chance of catching one. It’s unclear whether zinc makes symptoms less severe. The evidence was low or very low certainty, and zinc used as treatment probably caused more minor side effects. The review looked at problems such as an unpleasant taste, vomiting and stomach cramps. Most of the trials used lozenges, and doses varied widely. For telling a cold from something more serious, see our guide to flu vs cold.
How much zinc is too much?
For adults, more than 40 mg of zinc a day from food and supplements combined is above the upper limit, NIH says. Too much can cause nausea, vomiting, dizziness, headaches, stomach upset and loss of appetite. Taken for weeks, 50 mg or more can block copper absorption and lead to low copper, weaken immune function and lower HDL ("good") cholesterol. The NHS says low copper from high-dose zinc can lead to anemia and weaker bones, and advises not taking more than 25 mg of zinc supplements a day unless a doctor advises it.
Food alone rarely gets you there, NIH says. A serving of oysters is the exception, at about 67 mg by USDA figures, but for most people that’s an occasional treat. Watch the total if you stack a multivitamin, a zinc supplement and cold lozenges. NIH also warns that heavy, long-term use of zinc-containing denture creams has caused copper deficiency and nerve problems.
For more mineral-rich foods to build meals around, see our list of foods high in potassium. Bananas aren’t a zinc food, but a sliced banana in yogurt or oatmeal makes those zinc sources easier to enjoy, and The Banana Book has 60 simple ways to do it.
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Quick questions
Are eggs high in zinc?
Eggs are not high in zinc. One large hard-boiled egg has about 0.5 mg, or 5% of the 11 mg Daily Value, based on USDA data. NIH counts eggs and dairy as zinc sources, but beef, crab, seeds and beans give far more per serving. Pair eggs with whole-grain toast or a side of beans for more.
Is peanut butter high in zinc?
Peanut butter is a modest source of zinc. Two tablespoons of smooth peanut butter have about 0.8 mg, or 7% of the Daily Value, according to USDA data. Pumpkin seeds have about 2.2 mg per ounce and hulled hemp seeds about 3.0 mg in 3 tablespoons, so seeds are the stronger snack.
What foods are high in both zinc and iron?
Oysters, beef, liver, lentils, chickpeas, pumpkin and hemp seeds, edamame and fortified cereals are high in both zinc and iron. Three ounces of cooked oysters has about 67 mg zinc and 7.8 mg iron, using USDA data. A cup of lentils has 2.5 mg zinc and 6.6 mg iron.
Do fruits have zinc?
Fruits have very little zinc. NIH says fruits and vegetables contain very little, and a medium banana has under 0.2 mg, based on USDA data. To get zinc, lean on seafood, meat, dairy, beans, seeds, oats and fortified cereals. Fruit still adds fiber, potassium and vitamin C to the same meals.
Can zinc upset your stomach?
Yes, zinc can upset your stomach. NIH lists nausea, vomiting, stomach upset, dizziness, headaches and loss of appetite as effects of too much zinc. A 2024 Cochrane review found that zinc taken to treat colds probably increases minor side effects. Staying within the 40 mg adult upper limit helps.
Is zinc good for your immune system?
Zinc is needed for a working immune system, NIH says, and frequent infections are one sign of low zinc. That doesn’t mean extra zinc boosts immunity if you already get enough. NIH says doses of 50 mg or more for weeks can actually reduce immune function, as well as lower copper.
This article is general information, not medical advice. Signs of low zinc have many causes, so talk to your doctor before taking supplements, and don’t go above the upper limit unless a doctor advises it. Don’t stop or change any medicine because of something you read here.