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Food sources of zinc include meat, shellfish, and dairy, among others. You can also get moderate amounts of zinc from some plant-based sources.
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.
Some of the best sources of zinc in the diet include meat, shellfish, dairy products, cooked legumes, certain nuts and seeds, and plant-based dairy alternatives made from legumes. Certain fruits and vegetables contain some zinc but shouldn't be relied upon as a primary source.
Many foods, including meats and seafood, contain good amounts of zinc, in addition to plant foods high in protein like beans, nuts, and seeds. Whole grains and dairy products also...
Foods high in zinc include oysters, beef, chicken, tofu, pork, nuts, seeds, lentils, yogurt, oatmeal, and mushrooms. The current daily value (DV) for zinc is 11mg.
Zinc is found in many foods that people in the United States commonly eat, such as beans, nuts, breakfast cereals, dairy products, meats, and grains. For this reason, it’s unlikely that most people have a zinc deficiency. Not getting enough zinc may contribute to slow growth in children and infants.
Below is a list of foods that are high in zinc. Oysters. Oysters, eaten raw or cooked, are the number one source of zinc, and just two oysters offer almost 12 milligrams of zinc.