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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.
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.
Soy foods, like edamame, tofu, and tempeh. A half-cup serving of boiled lentils provides around 2 mg of zinc. A half-cup serving of extra firm tofu provides 2 mg of zinc. Legumes also contain compounds called phytates, which can interfere with zinc absorption.
Explore our zinc-rich foods chart and learn about foods high in zinc to boost your health. Discover how zinc enhances immunity, digestion, and more.
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...
Nutrient ranking of Foods Highest in Zinc. View this page to change filters and save or print your own food list.
Foods with high amounts of zinc include animal proteins like fish and meat. Plant-based foods, like legumes, nuts, seeds, and fortified cereals, also contain this mineral. Zinc is an...
1. Grass-Fed Beef. 4 ounces (113 g) of grass-fed ground beef contains 5.1 mg (46% Daily Value*) Grass-fed beef includes conjugated linoleic acid, a polyunsaturated fatty acid that supports heart health, helps build muscle and promotes health blood sugar levels. 2. Beef Liver. 3 ounces (85 g) of cooked beef liver contains 4.5 mg (41% DV)
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.