Foods high in Zinc
Trace mineral for immune function, wound healing, and sense of taste. Best absorbed from animal foods; phytates in grains reduce uptake.
About Zinc
Zinc is required for over 300 enzymes, supports the immune system, drives wound healing, and is needed for the senses of taste and smell. It also plays a structural role in many proteins.
Densest sources are oysters (by a wide margin), red meat, poultry, beans, nuts, and whole grains. Phytates in grains and legumes bind zinc and reduce absorption; soaking, sprouting, and fermenting (sourdough is a good example) cut phytate content and improve uptake.
UK adult RI: 10 mg/day. Deficiency reduces immune function and can impair growth in children. Long-term supplementation above 50 mg/day disrupts copper absorption, high-dose zinc isn't a free hit.
Foods high in zinc, mollusks, oysters, oysters, and more
Ranked by how much you get per calorie, so foods are not rewarded for simply being dry or concentrated. Values from USDA FoodData Central, McCance & Widdowson's CoFID, ANSES Ciqual, and other public nutrition databases. Amounts in milligrams.
Per calorie is the default here because it answers what to eat: ranked purely by amount, a list of the richest foods fills up with dried and concentrated things nobody eats a plateful of. Switch to per 100 grams above if concentration is what you are after.
- Mollusks, oyster, eastern, canned 133.75mg per 100 grams
- Oysters, canned 133.59mg per 100 grams
- Oysters, raw 91.08mg per 100 grams
- Mollusks, oyster, eastern, wild, cooked, dry heat 77.27mg per 100 grams
- Mollusks, oyster, eastern, wild, raw 77.06mg per 100 grams
- Mollusks, oyster, eastern, wild, cooked, moist heat 77.06mg per 100 grams
- Oysters, steamed 76.54mg per 100 grams
- Mollusks, oyster, eastern, farmed, raw 64.27mg per 100 grams
- Mollusks, oyster, eastern, farmed, cooked, dry heat 57.15mg per 100 grams
- Oysters, baked or broiled 46.92mg per 100 grams
- Mollusks, oyster, eastern, cooked, breaded and fried 43.78mg per 100 grams
- Oyster, sydney rock, aquacultured, raw 28.92mg per 100 grams
Common questions about Zinc
- How much zinc do I need?
- UK adult RI: 10 mg/day.
- What foods are highest in zinc?
- Oysters by a wide margin. Red meat, poultry, beans, nuts, and whole grains also contribute.
- Why is zinc important?
- It supports over 300 enzymes, drives wound healing, supports immune function, and is needed for the senses of taste and smell.
- Can you take too much zinc?
- Yes. Long-term supplementation above 50 mg/day can disrupt copper absorption and weaken immune function. Stick to food sources unless under medical advice.