18 Foods Rich in Zinc and How to Add More to Your Diet

Discover the top zinc-rich foods, their health benefits, and simple ways to boost your zinc intake for optimal wellness.

By Medha deb

Created on Sep 28, 2025

Discover the top zinc-rich foods, their health benefits, and simple ways to boost your zinc intake for optimal wellness.

Zinc is an essential mineral with a crucial role in supporting immune health, healing wounds, DNA synthesis, growth, and your sense of taste and smell. Because your body cannot store zinc efficiently, it’s important to include a variety of zinc-rich foods in your diet to meet your nutritional needs every day.

Why Zinc Matters

Zinc powers over 300 enzymes in your body, helping with cell growth, immunity, blood sugar regulation, and more. Deficiency can lead to poor immune function, impaired wound healing, thinning hair, and increased risk of infection. Adults need 8–11 mg of zinc per day, which you can get from a balanced diet that includes both animal and plant sources.

Top Foods High in Zinc

The following list highlights foods rich in zinc. Both animal- and plant-based sources are included to ensure options for every eating style. The zinc values are for reference and can vary.

Food	Zinc per Serving (mg)
Oysters, raw, 3 oz	32.0
Beef, bottom sirloin, roasted, 3 oz	3.8
Crab, cooked, 3 oz	3.2
Pumpkin seeds, roasted, 1 oz	2.2
Breakfast cereals, fortified, 1 serving	2.8
Cheddar cheese, 1.5 oz	1.5
Cashews, 1 oz	1.4
Lentils, boiled, 1/2 cup	1.3
Shrimp, cooked, 3 oz	1.4
Oats, cooked, 1 cup	2.3
Milk, 1% milkfat, 1 cup	1.0
Greek yogurt, plain, 6 oz	1.0

1. Oysters

Oysters are the most zinc-rich food you can eat. Just three ounces of raw oysters pack over 30 mg, far exceeding daily requirements for adults. Besides zinc, they provide ample protein and B12. Include oysters as a special treat or starter for a trace mineral boost.

Serving Tips: Enjoy them raw (with proper safety precautions), steamed, grilled, or baked with herbs.
Bonus: Other shellfish (like crab and lobster) also deliver significant zinc.

2. Beef and Other Red Meats

Beef is an excellent source of highly bioavailable zinc, meaning your body can absorb it efficiently. Other red meats (lamb and pork) also supply zinc, though to a slightly lesser degree.

Three ounces of roasted beef sirloin provides about 3.8 mg of zinc.
Choose lean cuts and balance red meat with plenty of vegetables and whole grains for optimal health.
Processed meats should be limited; focus on whole, unprocessed meats.

3. Crab and Other Shellfish

Crab and its shellfish relatives—such as lobster, shrimp, and mussels—add variety and zinc to your menu. A 3-ounce serving of cooked crab gives over 3 mg of zinc, making it a standout seafood source.

Alaska king crab is particularly rich in zinc.
For vegetarians and vegans, skip seafood and instead try plant-based zinc sources listed below.

4. Pork

Pork chops are another meat option that provides a considerable amount of zinc, containing roughly 2 mg per serving (4 ounces). Like beef, pork is best enjoyed as part of a balanced, minimally processed diet.

5. Lobster

Lobster offers a hearty helping of zinc, with about 6 mg per 3-ounce serving. Besides zinc, lobster is rich in protein and selenium. To optimize health, serve lobster with whole grains and greens.

6. Chicken and Turkey

Poultry—especially dark meat from chicken or turkey—contains around 1.5 mg of zinc per 3-ounce serving. It’s a leaner alternative to red meat, making it great for regular inclusion in your meal rotation.

7. Dairy Foods: Cheese and Milk

Dairy provides both zinc and bone-building nutrients such as calcium, protein, and vitamin D. Both cheese and milk supply highly bioavailable zinc.

Cheddar cheese: 1.5 mg per 1.5-ounce serving
Milk: 1 mg per 1-cup serving (1% milkfat)
Greek yogurt: 1 mg per 6-ounce serving
Yogurt is a good option for veg-vegetarians and those intolerant to lactose can try fortified plant-based milks (check label for zinc and calcium content).

8. Eggs

Eggs offer a moderate amount of zinc—about 0.6 mg per large egg—which adds up if you enjoy them regularly. Eggs are also dense in protein, choline, and B vitamins.

9. Seeds: Pumpkin, Hemp, and Sesame

Seeds boast impressive zinc content, particularly for plant-based eaters.

Pumpkin seeds: 2.2 mg per ounce (pepitas are easy to toss on salads and oatmeal).
Hemp seeds: Nearly 3 mg per 3-tablespoon serving.
Sesame seeds: 0.6 mg per tablespoon (try them sprinkled on stir-fries or baked goods).

10. Nuts: Cashews, Almonds, and Peanuts

Cashews are among the top nut sources with 1.4 mg zinc per ounce. Almonds, peanuts, and pine nuts also contribute smaller but notable amounts. Snacking on nuts delivers healthy fats, protein, and fiber with your zinc boost.

11. Legumes: Lentils, Chickpeas, and Beans

Legumes like lentils, chickpeas, kidney beans, and black beans supply zinc, especially for those limiting animal foods.

Lentils (boiled, 1/2 cup): 1.3 mg zinc
Chickpeas (100 grams): 1.5 mg zinc
Kidney beans (1/2 cup): 0.9 mg zinc

Tip: Legumes contain phytates, natural compounds that reduce zinc absorption. Soaking, sprouting, or fermenting legumes can help maximize nutrient uptake.

12. Whole Grains: Oats, Quinoa, and Brown Rice

Whole grains add zinc to your diet along with fiber and B vitamins.

Oats (1 cup, cooked): 2.3 mg zinc
Quinoa and brown rice contain a bit less but still contribute to your daily zinc intake.
Switch up your side dishes by using more whole grains in place of refined ones.

13. Fortified Breakfast Cereals

Many breakfast cereals are fortified with zinc, providing an easy and reliable way to meet daily needs. A single serving may deliver between 2–4 mg (sometimes more); always check the Nutrition Facts panel for specifics.

14. Mushrooms

Raw mushrooms have about 1.2 mg zinc per cup, making them a unique way to add both trace minerals and rich flavor to salads, stir-fries, and omelets.

15. Tofu and Soy Products

Tofu and other soy products (like tempeh and edamame) are good vegetarian sources of protein and zinc. Four ounces of tofu offer up to 1.8 mg of zinc. Use tofu in stir-fries, curries, or salads for both plant-based protein and minerals.

16. Sardines

Three ounces of canned sardines in oil (with bones) provide 1.1 mg zinc, protein, and valuable omega-3 fatty acids. Sardines are also a great source of calcium when eaten with their bones.

17. Dark Chocolate

Surprisingly, dark chocolate contains zinc, with one ounce providing up to 1 mg. While chocolate isn’t your primary zinc source, it’s a delicious way to supplement your intake if enjoyed in moderation.

18. Vegetables and Other Plant Foods

Vegetables such as peas, kale, and green beans contain small amounts of zinc. While less concentrated compared to animal foods or seeds, including a variety of vegetables across your meals will help round out your zinc intake.

How Much Zinc Do You Need?

Recommended dietary allowances (RDA) for zinc:

Adult men: 11 mg/day
Adult women: 8 mg/day
Pregnant women: 11 mg/day
Breastfeeding women: 12 mg/day

Your needs may be higher if you are pregnant, breastfeeding, or have certain medical conditions. If you are considering supplements, speak with your healthcare provider to avoid excessive intake, which can cause adverse effects.

Tips to Maximize Zinc Absorption

Pair plant-based zinc sources with foods rich in vitamin C (like peppers or oranges) to boost absorption.
Soak, sprout, or ferment legumes and whole grains to reduce phytates that limit zinc bioavailability.
Limit intake of supplements to recommended daily values unless directed by your doctor.

Are Some People at Higher Risk of Zinc Deficiency?

Certain individuals are more prone to low zinc levels, such as:

Pregnant and breastfeeding women
Vegetarians and vegans
People with digestive disorders (like Crohn’s disease)
Older adults

If you think your diet might be low in zinc, or you have risk factors, consult with a registered dietitian or healthcare provider for testing and personalized dietary advice.

Frequently Asked Questions (FAQs)

What are the best plant-based sources of zinc?

Pumpkin seeds, cashews, beans, chickpeas, oats, lentils, fortified cereals, and tofu are among the best zinc-rich options for plant-based diets.

Should I take a zinc supplement?

Most people can meet zinc needs through food alone. Supplements are only necessary if recommended by a healthcare provider, as too much zinc has health risks including immune suppression and impaired copper absorption.

Can you eat too much zinc?

Yes—excessive zinc intake, usually from supplements, can cause gastrointestinal symptoms, impair immune function, and lower good cholesterol. Stay within the tolerable upper limit (40 mg daily for adults) unless otherwise instructed by your physician.

Do plant foods contain enough zinc?

Plant foods do provide zinc, but absorption is often lower due to phytates. Eating a diverse diet and using preparation techniques can help increase your zinc intake from plants.

Why is zinc important for immunity?

Zinc supports healthy immune cell function, supports wound healing, and plays a vital role in fighting infection. Low intake increases risk of prolonged illness and poor healing after injury.

Key Takeaways

Zinc is vital for immune health, growth, DNA synthesis, and cell function.
Oysters, beef, crab, pumpkin seeds, and fortified cereals are some of the richest dietary sources.
Pumpkin seeds, beans, nuts, and oats ensure vegetarians get enough zinc.
Use dietary strategies to maximize absorption, especially if you don’t eat meat or shellfish.
Consult a nutritionist if you’re at risk of deficiency or are considering supplements.

References

Author

medha deb

Medha Deb is an editor with a master's degree in Applied Linguistics from the University of Hyderabad. She believes that her qualification has helped her develop a deep understanding of language and its application in various contexts.

Read full bio of medha deb