Foods High in Zinc: Top Sources and Daily Needs

Q: How much zinc do I need?

According to the Institute of Medicine, the recommended dietary allowance for zinc is around 11 mg per day for men, and around 8 mg per day for women. However, according to European Food Safety Authority (EFSA), the amount of zinc you need might depend also on the amount of phytate intake in your diet. It's important to consult with a healthcare professional to determine the appropriate zinc intake for your specific needs.

Zinc Foods high in zinc and how much you need · Trace elements

Zinc is an essential trace mineral that is important for a wide range of biological functions in the body, including immune function, protein synthesis, wound healing, DNA synthesis, and cell division.

Women, a day

8 mg

Men, a day

11 mg

Upper limit a day

25 mg

Give 20%+ of a day per serving

253 foods · 18 plant

Daily intake for healthy adults. For a lightly active 30-year-old: a 65 kg woman and an 80 kg man.

Among plant foods, hemp seed, without hull; pea, green, split, mature seeds and raspberry juice concentrate have the most zinc per serving. Among animal foods, the most are in veal, liver; oyster, european and yoghurt, plain, bulgarian, 9% fat.

Plant sources

Foods highest in zinc

Ranked from 1,321 foods in our catalog, one entry per food. % of daily is for a healthy adult.

1

Veal, liver, raw 10.2 mg

serving (85 g) · Offal dishes 110% of daily
2

Bear, cooked, simmered 8.7 mg

serving (85 g) · Steaks and chops 94% of daily
3

Oyster, european 7.1 mg

serving (85 g) · Crustaceans and molluscs 76% of daily
4

Yoghurt, plain, bulgarian, 9% fat 7 mg

serving (170 g) · Yoghurt 75% of daily
5

Roasted liver 6.7 mg

serving (85 g) · Offal dishes 72% of daily
6

Beef chuck, beef shoulder 6.5 mg

serving (110 g) · Steaks and chops 70% of daily
7

Chicken, heart, cooked, simmered 6.2 mg

serving (85 g) · Offal dishes 67% of daily
8

Beef sirloin steak, oven-baked 6.1 mg

serving (85 g) · Steaks and chops 65% of daily
9

Vendace 4.4 mg

serving (110 g) · Fish 47% of daily
10

Sauteed elk 3.7 mg

serving (85 g) · Meat dishes 40% of daily
11

Lobster 3.3 mg

serving (110 g) · Crustaceans and molluscs 36% of daily
12

Hemp seed, without hull 3.2 mg

serving (30 g) · Nuts, seeds and dried fruits 34% of daily
13

Pea, green, split, mature seeds 3.1 mg

serving (90 g) · Pulses 34% of daily
14

Turkey breast, oven-baked 3.1 mg

serving (85 g) · Chicken and other birds 34% of daily
15

Turkey mince, fried without fat 3.1 mg

serving (85 g) · Chicken and other birds 33% of daily
16

Raspberry juice concentrate 3.1 mg

serving (240 g) · Juices 33% of daily
17

Pork and beef, canned 3.1 mg

serving (85 g) · Meat products 33% of daily
18

European sprat 3 mg

serving (110 g) · Fish 32% of daily
19

Eel 2.9 mg

serving (110 g) · Fish 32% of daily
20

Turkey with skin 2.9 mg

serving (110 g) · Chicken and other birds 31% of daily
21

Wheat germ 2.7 mg

serving (15 g) · Flour 29% of daily
22

Pine nut, pine kernel 2.6 mg

serving (30 g) · Nuts, seeds and dried fruits 27% of daily
23

Mussel in water, canned 2.6 mg

serving (85 g) · Crustaceans and molluscs 27% of daily
24

Bean, yellow, mature 2.5 mg

serving (90 g) · Pulses 27% of daily
25

Pumpkin seed 2.5 mg

serving (30 g) · Nuts, seeds and dried fruits 27% of daily
26

Cheese, hard cheese, edam type, 24-27% fat 2.3 mg

serving (55 g) · Cheese, ripened cheese 25% of daily
27

Adzuki bean, boiled 2.1 mg

serving (90 g) · Pulses 22% of daily
28

Wheat bran 2 mg

serving (15 g) · Flour 21% of daily
29

Salami, light, 15% fat 1.9 mg

serving (55 g) · Cold cuts, sausages 21% of daily
30

Millet, boiled 1.9 mg

serving (140 g) · Rice 20% of daily
31

Seeds, cottonseed meal, partially defatted (glandless) 1.8 mg

serving (15 g) · Flour 20% of daily
32

Whey protein concentrate (75%) 1.8 mg

scoop (28.7 g) · Miscellaneous ingredients 19% of daily
33

Soy mince 1.8 mg

serving (35 g) · Pulse products 19% of daily
34

Quinoa, cooked 1.7 mg

serving (140 g) · Rice 19% of daily
35

Tuna, in oil, canned 1.7 mg

serving (85 g) · Fish products 18% of daily
36

Macaroni, whole wheat 1.7 mg

serving (55 g) · Pasta 18% of daily
37

Wheat whole, boiled 1.7 mg

serving (140 g) · Rice 18% of daily
38

Tahini, sesami seed butter 1.6 mg

serving (30 g) · Condiments 17% of daily
39

Noodle, whole wheat 1.6 mg

serving (55 g) · Pasta 17% of daily
40

Pasta, wheat germ pasta 1.6 mg

serving (55 g) · Pasta 17% of daily
41

Chorizo, fried without fat 1.6 mg

serving (55 g) · Sausages 17% of daily
42

Lamprey, smoked 1.5 mg

serving (55 g) · Fish products 17% of daily
43

Cottage cheese, fat-free, low-lactose 1.5 mg

serving (110 g) · Cheese, unripened, fresh cheese 16% of daily
44

Woolly milkcap, blanched 1.4 mg

serving (85 g) · Mushroom 16% of daily
45

Bamboo shoots, canned 1.4 mg

serving (130 g) · Canned vegetables 15% of daily
46

Milk powder 1.4 mg

serving (30 g) · Miscellaneous ingredients 15% of daily
47

Skim Milk powder 1.4 mg

serving (30 g) · Miscellaneous ingredients 15% of daily
48

Processed cheese, 20-24% fat 1.4 mg

serving (55 g) · Processed cheese 15% of daily
49

Parma ham, 15% fat 1.3 mg

serving (55 g) · Cold cuts, meat 14% of daily
50

Coconut milk 1.3 mg

serving (240 g) · Vegetable juices 14% of daily

1

Hemp seed, without hull 3.2 mg

serving (30 g) · Nuts, seeds and dried fruits 34% of daily
2

Pea, green, split, mature seeds 3.1 mg

serving (90 g) · Pulses 34% of daily
3

Raspberry juice concentrate 3.1 mg

serving (240 g) · Juices 33% of daily
4

Wheat germ 2.7 mg

serving (15 g) · Flour 29% of daily
5

Pine nut, pine kernel 2.6 mg

serving (30 g) · Nuts, seeds and dried fruits 27% of daily
6

Bean, yellow, mature 2.5 mg

serving (90 g) · Pulses 27% of daily
7

Pumpkin seed 2.5 mg

serving (30 g) · Nuts, seeds and dried fruits 27% of daily
8

Adzuki bean, boiled 2.1 mg

serving (90 g) · Pulses 22% of daily
9

Wheat bran 2 mg

serving (15 g) · Flour 21% of daily
10

Millet, boiled 1.9 mg

serving (140 g) · Rice 20% of daily
11

Seeds, cottonseed meal, partially defatted (glandless) 1.8 mg

serving (15 g) · Flour 20% of daily
12

Soy mince 1.8 mg

serving (35 g) · Pulse products 19% of daily
13

Quinoa, cooked 1.7 mg

serving (140 g) · Rice 19% of daily
14

Macaroni, whole wheat 1.7 mg

serving (55 g) · Pasta 18% of daily
15

Wheat whole, boiled 1.7 mg

serving (140 g) · Rice 18% of daily
16

Tahini, sesami seed butter 1.6 mg

serving (30 g) · Condiments 17% of daily
17

Pasta, wheat germ pasta 1.6 mg

serving (55 g) · Pasta 17% of daily
18

Rye macaroni 1.6 mg

serving (55 g) · Pasta 17% of daily
19

Woolly milkcap, blanched 1.4 mg

serving (85 g) · Mushroom 16% of daily
20

Bamboo shoots, canned 1.4 mg

serving (130 g) · Canned vegetables 15% of daily
21

Coconut milk 1.3 mg

serving (240 g) · Vegetable juices 14% of daily
22

Tofu, firm (with calcium sulfate) 1.3 mg

serving (85 g) · Pulse products 14% of daily
23

Soy protein concentrate, 58% protein 1.3 mg

serving (30 g) · Miscellaneous ingredients 14% of daily
24

Nettle, stinging nettle 1.3 mg

serving (85 g) · Vegetables 14% of daily
25

Porcini, boiled 1.2 mg

serving (85 g) · Mushroom 13% of daily
26

Rice cooking cream 1.2 mg

serving (240 g) · Cream 13% of daily
27

Barley malt for beer 1.1 mg

serving (30 g) · Miscellaneous ingredients 12% of daily
28

Broad bean, fava bean, dried 1.1 mg

serving (35 g) · Pulse products 12% of daily
29

Almond butter 1.1 mg

serving (32 g) · Condiments 11% of daily
30

Peanut butter 0.99 mg

serving (32 g) · Condiments 11% of daily
31

Tempeh 0.97 mg

serving (85 g) · Miscellaneous ingredients 10% of daily
32

Mushroom, crimini 0.94 mg

serving (85 g) · Mushroom 10% of daily
33

Cloudberry 0.84 mg

serving (140 g) · Berries 9% of daily
34

Swiss chard 0.77 mg

serving (85 g) · Vegetables 8% of daily
35

Spinach, frozen 0.77 mg

serving (85 g) · Vegetables 8% of daily
36

Blackberry 0.74 mg

serving (140 g) · Berries 8% of daily
37

Rowal 0.6 mg

serving (140 g) · Berries 6% of daily
38

Soy product, soured, 2% fat, calcium 0.53 mg

serving (170 g) · Yoghurt 6% of daily
39

Seaweed, wakame, dried 0.51 mg

serving (30 g) · Canned vegetables 5% of daily
40

Pomegranate 0.49 mg

serving (140 g) · Fruits 5% of daily
41

Artichoke, boiled 0.49 mg

serving (85 g) · Cooked vegetables 5% of daily
42

Lingonberry juice 0.48 mg

serving (240 g) · Juices 5% of daily
43

Apricot 0.46 mg

serving (140 g) · Fruits 5% of daily
44

Taro shoots, cooked 0.46 mg

serving (85 g) · Cooked vegetables 5% of daily
45

Spinach boiled 0.45 mg

serving (85 g) · Cooked vegetables 5% of daily
46

Syrups, maple 0.44 mg

serving (30 g) · Sugar and syrups 5% of daily
47

Potato wedges, oven-baked 0.43 mg

serving (110 g) · Fried potatoes, French fries 5% of daily
48

Popcorn 0.4 mg

serving (30 g) · Savoury snacks 4% of daily
49

Durian 0.39 mg

serving (140 g) · Fruits 4% of daily
50

Black currant juice 0.37 mg

serving (240 g) · Juice drink 4% of daily

Learn about zinc

What does zinc do for the body?

Zinc plays a crucial role in various bodily functions, including supporting the immune system, aiding in wound healing, and assisting in DNA and protein synthesis. It also helps with the sense of taste and smell, supports healthy growth and development, and is involved in the proper functioning of numerous enzymes.

How much zinc do I need?

According to the Institute of Medicine, the recommended dietary allowance for zinc is around 11 mg per day for men, and around 8 mg per day for women. However, according to European Food Safety Authority (EFSA), the amount of zinc you need might depend also on the amount of phytate intake in your diet. It's important to consult with a healthcare professional to determine the appropriate zinc intake for your specific needs.

What are the health benefits of zinc?

Zinc plays a crucial role in supporting a healthy immune system, promoting wound healing, and aiding in DNA synthesis. It also contributes to normal growth and development, supports healthy skin, and is important for maintaining a sense of taste and smell.

What are the health risks associated with zinc?

Excessive intake of zinc can lead to several health risks, including nausea, vomiting, loss of appetite, stomach cramps, diarrhea, and headaches. Prolonged high intake of zinc may also interfere with the absorption of other essential minerals, such as copper, leading to potential deficiencies. It's important to consume zinc within the recommended dietary allowance to avoid these health risks.

What if your zinc is low?

Low levels of zinc can lead to impaired immune function, decreased appetite, hair loss, skin rash, and delayed wound healing. It can also affect taste and smell sensation. If you suspect a zinc deficiency, consult a healthcare professional to determine the underlying cause and discuss the need for supplementation and dietary changes.

How do vegans get their zinc intake?

Vegans can get their zinc intake from plant-based sources such as legumes (chickpeas, lentils, beans), nuts and seeds (pumpkin seeds, cashews, pine nuts), whole grains (quinoa, brown rice, oats), and fortified foods (such as breakfast cereals and plant-based milks). Additionally, incorporating zinc-rich vegetables like spinach, kale, and mushrooms into their diet can also contribute to their zinc intake.

How much zinc do you need?

Enter your details for your own daily value.

Sex Age

Weight

kg or lbs

Height

cm or ft in

Activity

Your daily zinc

9.3 mg

An estimate for healthy adults. Pregnancy, breastfeeding and medical conditions change what you need.

Related nutrients

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