Nutrient guide
Foods high in zinc
Oysters contain more zinc per serving than any other food, followed by red meat and shellfish; seeds, oats and beans add smaller amounts. Here are 15 common foods ranked by zinc per serving.
What is zinc?
Zinc is a trace mineral involved in the immune system, wound healing, the senses of taste and smell, and the work of many enzymes.
Oysters are by far the richest source. Red meat, poultry, shellfish such as crab, beans, nuts, seeds and whole grains provide smaller amounts.
How much zinc do adults need per day?
| Age | Women | Men |
|---|---|---|
| 19–30 years | 8 mg | 11 mg |
| 31–50 years | 8 mg | 11 mg |
| 51 years and older | 8 mg | 11 mg |
Type of value: Recommended Dietary Allowance (RDA), the amount that meets the needs of nearly all healthy people. Values for children and during pregnancy or breastfeeding are different; see the source.
Source: Dietary Guidelines for Americans, 2020–2025, Appendix 1 (Table A1-2). Reference values differ between countries. For European values, see the EFSA DRV Finder. Further reading: NIH Office of Dietary Supplements fact sheet (English).
Zinc in common foods
| Food | Serving | Per serving (mg) | Per 100 g (mg) |
|---|---|---|---|
| Oysters (cooked) | 3 oz (85 g) | 67 | 79 |
| Lean beef chuck (braised) | 3 oz (85 g) | 8.7 | 10 |
| Alaska king crab (cooked) | 3 oz (85 g) | 6.5 | 7.6 |
| Ground beef, 85% lean (cooked) | 3 oz (85 g) | 5.4 | 6.3 |
| Lean sirloin steak (broiled) | 3 oz (85 g) | 4.7 | 5.6 |
| Beef liver (braised) | 3 oz (85 g) | 4.5 | 5.3 |
| Hulled hemp seeds | 3 tbsp (30 g) | 3 | 9.9 |
| Oatmeal (cooked with water) | 1 cup (234 g) | 2.3 | 1 |
| Clams (cooked) | 3 oz (85 g) | 2.3 | 2.7 |
| Mussels (cooked) | 3 oz (85 g) | 2.3 | 2.7 |
| Roasted pumpkin seeds | 1 oz (28 g) | 2.2 | 7.6 |
| Lean pork loin (roasted) | 3 oz (85 g) | 2.2 | 2.5 |
| Quinoa (cooked) | 1 cup (185 g) | 2 | 1.1 |
| Firm tofu (calcium-set) | ½ cup (126 g) | 2 | 1.6 |
| Part-skim ricotta | ½ cup (124 g) | 1.7 | 1.3 |
Ranked by amount per serving among 146 common foods, with at most 5 from any one food group so the list stays varied. Values are for the form named (raw, cooked or canned) and vary by variety, brand and preparation.
Food values: USDA FoodData Central (SR Legacy), public domain. FDC IDs, in table order: 171980, 170215, 174202, 174032, 173118, 168626, 170148, 173905, 171975, 174217, 170557, 168233, 168917, 172475, 171248.
How to see your own zinc intake
Track Macro is a calorie counter and macro tracker for iPhone that also records micronutrients. Log a meal with a photo, one line of text, a barcode scan or a search of Open Food Facts, then adjust any value before you save. Save your usual meals and log them again in one tap.
Zinc is one of around 30 nutrients recorded for each food you log in Track Macro. Open any entry to see its full breakdown.
The free All nutrients view shows all 30 nutrients against your own targets, today or as a 7-day average, with plain labels: below your target, on track, above your limit. Tap any nutrient to see your last 7 days against your target, plus the foods that supplied it. You can also see your gaps this week: the nutrients most often below your target.
Photos are estimated on our server. On iPhones with Apple Intelligence (iOS 26), typed meals are understood on your device first. Your diary stays on your iPhone, and the app is free to use on iOS 17 or later.
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How much zinc do adults need per day?
U.S. reference values for adults are 8 mg a day for women and 11 mg for men.
Which foods are highest in zinc?
Among the foods in the table, oysters (67 mg), lean beef chuck (8.7 mg), and Alaska king crab (6.5 mg) have the most per serving. Per 100 g, the most concentrated are oysters (79 mg), lean beef chuck (10 mg), and hulled hemp seeds (9.9 mg).
How can I track my zinc intake?
Log your meals in Track Macro. The free All nutrients view shows zinc against your own target, today or as a 7-day average. Tap it to see your last 7 days and the foods that supplied it.
General information, not medical advice. Food values vary by brand, variety and preparation. If you have a health condition or take medication, talk to a doctor or registered dietitian before changing your diet.