The Top 30 Foods High In Zinc

Zinc is an essential mineral with several important functions in the body.

However, where can we find the best dietary sources of the mineral?

This article presents thirty foods high in zinc from diverse food groups.

Why is Zinc Important?

Various foods high in zinc in a pile next to each other.

Zinc is a micronutrient that we need to obtain from the food we eat. Thus, it is classed as an ‘essential mineral.’

Among its functions, zinc plays a vital role in the immune system, DNA production, growth, and wound healing (1).

See here for more on the importance of zinc: zinc functions and benefits

Zinc deficiency is relatively prevalent globally, particularly in developing countries. Based on data from 2012, it is estimated that approximately 17% of people globally have zinc deficiency (2).

High levels of zinc are present in foods such as meat, fish, shellfish, legumes, and whole grains.

How Much Zinc Do We Need?

The Food and Nutrition Board at the National Academies of Sciences, Engineering, and Medicine has set a recommended dietary allowance (RDA) for zinc. These RDA values vary depending on age and sex and are as follows (3):

Age Group and Life StageMaleFemale
<6 months old (Adequate Intake*)2 mg2 mg
7-12 months3 mg3 mg
1-3 years3 mg3 mg
4-8 years5 mg5 mg
9-13 years8 mg8 mg
14-18 years11 mg9 mg
>19 years old 11 mg8 mg
During pregnancy (age <18 years)12 mg
During pregnancy (age >19 years)11 mg
Lactation (<18 years)13 mg
Lactation (>19 years)12 mg
Table 1: Recommended dietary allowances (RDAs) for zinc intake by age and group

*An adequate Intake (AI) is set when there is insufficient data to make an evidence-based RDA recommendation. However, the AI is assumed to provide an adequate amount of zinc.

Daily Values (% DV)

The US Food and Drug Administration (FDA) has also set a simple reference value for the amount of zinc that we should consume. This is known as a ‘daily value’ (% DV), and it is based upon a typical 2000-calorie diet.

The daily value for zinc is 11 mg (4).

Foods High In Zinc

The following list of zinc-rich foods shows how much of the mineral each food offers per 100 grams and per typical serving.

For each food, you can find the amount of zinc it contains per typical serving and per 100 grams.

The source of all nutritional data is the USDA FoodData Central database.

Listed daily values have been calculated using USDA data alongside the FDA’s published daily values.

1) Adzuki beans, cooked

Zinc per 100 gramsZinc per 230-gram cup
1.77 mg (16% DV)4.07 mg (37% DV)

A 230-gram cup serving of cooked adzuki beans provides 37% of the daily value for zinc (4).

2) Avocado, raw

Zinc per 100 gramsZinc per 201-gram avocado
0.64 mg (6% DV)1.29 mg (12% DV)

A typical avocado contains approximately 12% of the daily value for zinc (5).

Avocados are also an excellent source of minerals such as potassium and copper.

3) Beef, ground, 97% lean, cooked

Zinc per 100 gramsZinc per 3-oz (85g) serving
6.94 mg (63% DV)5.9 mg (54% DV)

Meat is one of the best dietary zinc sources. However, lean sources provide the highest amounts due to the lower fat (thus higher mineral) content.

A 3-ounce (85-gram) serving of cooked 97% lean beef offers 54% of zinc’s daily value (6).

Lean beef is also an excellent source of iron.

4) Beef, steak, ribeye, cooked

Zinc per 100 gramsZinc per 240g steak
6.62 mg (60% DV)15.9 mg (145% DV)

A typical 240-gram ribeye steak provides 145% of the daily value for zinc (7).

5) Crab, Alaska King, cooked

Zinc per 100 gramsZinc per 134g leg
7.62 mg (69% DV)10.2 mg (93% DV)

Like most meat and seafood, shellfish also provides high levels of zinc, and crab is one of the best sources. A 134-gram leg offers 93% of the daily value (8).

6) Eel, cooked

Zinc per 100 gramsZinc per 159g fillet
2.08 mg (19% DV)3.31 mg (30% DV)

Eel provides a rich source of zinc with approximately 30% of the daily value in a 159-gram fillet (9).

7) Green peas, cooked

Zinc per 100 gramsZinc per 160g cup
1.19 mg (11% DV)1.9 mg (17% DV)

A typical 160-gram cup of green peas offers 17% of the daily value for zinc (10).

8) Hemp seeds

Zinc per 100 gramsZinc per 3 tbsp (30g)
9.9 mg (90% DV)2.97 mg (27% DV)

Hemp seeds offer more zinc than most other nuts and seeds; a 3-tablespoon serving provides 27% of the daily value (11).

9) Kamut, cooked

Zinc per 100 gramsZinc per 127g cup
1.84 mg (17% DV)3.16 mg (29% DV)

Kamut is a zinc-rich whole grain; a cup serving of cooked kamut contains 29% of the daily value (12).

10) Lentils, cooked

Zinc per 100 gramsZinc per 198g cup
1.27 mg (12% DV)2.52 mg (23% DV)

A 198-gram cup of cooked lentils offers 23% of the daily value for zinc (13).

11) Lima beans, cooked

Zinc per 100 gramsZinc per 188g cup
0.95 mg (9% DV)1.79 mg (16% DV)

Lima beans are another legume with moderately high zinc content. A 188-gram cup of cooked lima beans provides 16% of the daily value (14).

12) Liver, lamb, cooked

Zinc per 100 gramsZinc per 3oz (85g) serving
7.89 mg (72% DV)6.71 mg (61% DV)

Liver contains significant amounts of zinc, and lamb’s liver offers the highest amount. A 3-ounce (85-gram) serving offers 61% of the daily value (15).

13) Lobster, cooked

Zinc per 100 gramsZinc per 3oz (85g) serving
4.05 mg (37% DV)3.44 mg (31% DV)

Lobster supplies 31% of the daily value for zinc per 3-ounce (85-gram) serving (16).

14) Mussels, cooked

Zinc per 100 gramsZinc per 3oz (85g) serving
2.67 mg (24% DV)2.27 mg (21% DV)

A three-ounce (85-gram) serving of cooked mussels supplies 21% of zinc’s daily value (17).

15) Oats, raw weight

Zinc per 100 gramsZinc per 1/2 cup (78g) serving
3.97 mg (36% DV)3.10 mg (28% DV)

Based on their raw weight, a half-cup (78-gram) serving of oats provides 28% of the daily value for zinc (18).

16) Octopus, cooked

Zinc per 100 gramsZinc per 3oz (85g) serving
3.36 mg (31% DV)2.86 mg (26% DV)

A three-ounce serving of cooked octopus contains around 26% of the daily value for zinc (19).

17) Oysters, canned

Zinc per 100 gramsZinc per 3oz (85g) serving
91 mg (827% DV)77.4 mg (704% DV)

Oysters probably have the highest zinc content out of all foods. A three-ounce (85-gram) serving of canned oysters has 704% of the mineral’s daily value (20).

18) Oysters, Eastern, cooked

Zinc per 100 gramsZinc per 6 medium oysters (59g)
45.2 mg (411% DV)26.7 mg (243% DV)

Like canned oysters, fresh oysters are also rich sources of zinc. A three-ounce (85-gram) portion contains 243% of the daily value (21).

19) Parmesan cheese, grated

Zinc per 100 gramsZinc per oz (28.35g) serving
4.2 mg (38% DV)1.19 mg (11% DV)

Adding an ounce (28.35 grams) of grated Parmesan to food provides equal to 11% of the daily value for zinc (22).

A simple way to get some extra zinc into a meal.

20) Pork chop, lean only, cooked

Zinc per 100 gramsZinc per 206g chop
3.28 mg (30% DV)6.76 mg (61% DV)

A typical lean pork chop weighing 206 grams offers 61% of zinc’s daily value (23).

21) Pork, ground, 96% lean, cooked

Zinc per 100 gramsZinc per 3 oz (85g) serving
2.56 mg (23% DV)2.18 mg (20% DV)

A three-ounce (85-gram) serving of 96% lean, ground pork offers 20% of the daily value for zinc (24).

22) Shiitake mushrooms, cooked

Zinc per 100 gramsZinc per 145g cup
1.33 mg (12% DV)1.93 mg (18% DV)

Shiitake mushrooms provide a good source of zinc; a 145-gram cup of cooked mushrooms provides 18% of the daily value (25).

23) Skim milk

Zinc per 100 gramsZinc per 245g cup
0.41 mg (4% DV)1 mg (9% DV)

Skim milk provides moderate levels of zinc; a 245-gram cup serving offers 9% of the daily value (26).

24) Soybean sprouts, cooked

Zinc per 100 gramsZinc per 70g cup
2.1 mg (19% DV)1.47 mg (13% DV)

A 70-gram cup of sprouted soybeans provides 13% of zinc’s daily value (27).

25) Spinach, cooked

Zinc per 100 gramsZinc per 180g cup
0.76 mg (7% DV)1.37 mg (12% DV)

Spinach is the best vegetable source of zinc; a 180-gram cup of cooked spinach provides 12% of the daily value (28).

26) Spiny lobster, cooked

Zinc per 100 gramsZinc per 163g lobster
7.27 mg (66% DV)11.8 mg (107% DV)

Spiny lobster provides a rich source of zinc; a typical 163-gram lobster offers 107% of the mineral’s daily value (29).

27) Teff, cooked

Zinc per 100 gramsZinc per 252g cup
1.11 mg (10% DV)2.8 mg (25% DV)

A 252-gram cup of cooked teff has approximately 25% of the daily value for zinc (30).

28) Tofu, firm

Zinc per 100 gramsZinc per half cup (126g)
1.57 mg (14% DV)1.98 mg (18% DV)

Tofu is a good source of zinc, but the firmer varieties, which have a lower water content, contain the most. A half-cup serving of firm tofu provides 18% of zinc’s daily value (31).

29) Wheat germ, toasted

Zinc per 100 gramsZinc per oz (28.35g)
16.7 mg (151% DV)4.73 mg (43% DV)

Wheat germ contains significant amounts of zinc; an ounce (28.35g) serving provides 43% of the daily value (32).

30) Whey protein isolate

Zinc per 100 gramsZinc per oz (28.35g)
8.72 mg (79% DV)2.5 mg (23% DV)

All whey contains zinc, but whey protein isolate offers the highest levels. A typical ounce (28.35g) scoop provides 23% of the daily value (33).

Which Foods Provide the Most Zinc Per Serving?

The table below provides an at-a-glance comparison of which foods are highest in zinc per typical serving.

RankFood NameServing SizeZinc Content
1Oysters, canned3 oz (85g)774 mg (704% DV)
2Oysters, cooked6 medium (59g)26.7 mg (243% DV)
3Beef, ribeye steak, cooked240g steak15.9 mg (145% DV)
4Spiny lobster, cooked163g lobster11.8 mg (107% DV)
5Crab, Alaska king, cooked134g leg10.2 mg (93% DV)
6Pork chop, lean, cooked206g chop6.76 mg (61% DV)
7Liver, lamb, cooked3 oz (85g)6.71 mg (61% DV)
8Beef, ground, 97% lean, cooked3 oz (85g)5.9 mg (54% DV)
9Wheat germ, toasted1 oz (28.35g)4.73 mg (43% DV)
10Adzuki beans, cooked230g cup4.07 mg (37% DV)
11Lobster, cooked3 oz (85g)3.44 mg (31% DV)
12Eel, cooked159g fillet3.31 mg (30% DV
13Kamut, cooked127g cup3.16 mg (29% DV)
14Oats, raw weight1/2 cup (78g)3.10 mg (28% DV)
15Hemp seeds3-tbsp (30g)2.97 mg (27% DV)
16Octopus, cooked3 oz (85g)2.86 mg (26% DV)
17Teff, cooked252g cup2.8 mg (25% DV)
18Lentils, cooked198g cup2.52 mg (23% DV)
19Whey protein isolate 1 oz (28.35g)2.5 mg (23% DV)
20Mussels, cooked3 oz (85g)2.27 mg (21% DV)
21Pork, ground, 96% lean, cooked3 oz (85g)2.18 mg (20% DV)
22Tofu, firm1/2 cup (126g)1.98 mg (18% DV)
23Shiitake mushrooms, cooked145g cup1.93 mg (18% DV)
24Green peas, cooked160g cup1.9 mg (17% DV)
25Lima beans, cooked188g cup1.79 mg (16% DV)
26Soybean sprouts, cooked70g cup1.47 mg (13% DV)
27Spinach, cooked180g cup1.37 mg (12% DV)
28Avocado, raw201g avocado1.29 mg (12% DV)
29Parmesan cheese, grated1 oz (28.35g)1.19 mg (11% DV)
30Skim milk245g cup1.0 mg (10% DV)
Table 2: foods high in zinc ranked by zinc content per typical serving size

Commonly Asked Questions

For additional information, here are some answers to commonly asked questions about zinc.

What food contains the highest amount of zinc?

Oysters contain higher amounts of zinc than any other food. However, all fish, meat, and shellfish generally have high levels of the mineral.

Do fruits contain zinc?

Avocados offer a good level of zinc. Most fruits contain this mineral but tend to be relatively low in it. Avocados offer the most among fruit.

Final Thoughts

As this article shows, a wide range of different foods is high in zinc.

Oysters are the best dietary source of this mineral, but meat, seafood, whole grains, and legumes generally offer good amounts.

Photo of author

Michael Joseph, MSc, ANutr

Michael works as a nutritionist in a community setting and holds a Master's Degree in Clinical Nutrition. He is a Registered Associate Nutritionist with the Association for Nutrition.