Food List
High-Zinc Foods
Zinc supports your immune system, wound healing, skin health and sense of taste and smell. Your body cannot store it, so a regular intake matters. This list ranks foods by zinc content so you can top up from whole foods, whether you eat meat or prefer plant sources.
| Food | Zinc | Per 100 g | Per serving |
|---|---|---|---|
| Oysters Fish & seafood | 39 mg | 81 kcal P 9 · C 5 · F 2.3 | 100 g (3.5 oz) 81 kcal · P 9 1 portion |
| Hemp seeds Nuts & seeds | 9.9 mg | 553 kcal P 32 · C 9 · F 49 · Fib 4 | 30 g (1.1 oz) 166 kcal · P 9.6 1 3 tbsp |
| Poppy seeds Nuts & seeds | 7.9 mg | 525 kcal P 18 · C 28 · F 42 · Fib 20 | 18 g (0.6 oz) 95 kcal · P 3.2 1 2 tbsp |
| Pumpkin seeds Nuts & seeds | 7.8 mg | 559 kcal P 30 · C 11 · F 49 · Fib 6 | 28 g (1 oz) 157 kcal · P 8.4 1 handful |
| Sesame seeds Nuts & seeds | 7.8 mg | 573 kcal P 18 · C 23 · F 50 · Fib 12 | 18 g (0.6 oz) 103 kcal · P 3.2 1 2 tbsp |
| Cacao nibs Nuts & seeds | 6.8 mg | 615 kcal P 14 · C 36 · F 43 · Fib 33 | 28 g (1 oz) 172 kcal · P 3.9 1 portion |
| Pine nuts Nuts & seeds | 6.4 mg | 673 kcal P 14 · C 13 · F 68 · Fib 3.7 | 28 g (1 oz) 188 kcal · P 3.9 1 handful |
| Cashews Nuts & seeds | 5.8 mg | 553 kcal P 18 · C 30 · F 44 · Fib 3.3 | 28 g (1 oz) 155 kcal · P 5 1 handful |
| Beef jerky Meat & poultry | 5.8 mg | 410 kcal P 33 · C 11 · F 26 · Fib 1.8 | 28 g (1 oz) 115 kcal · P 9.2 1 portion |
| Lean ground beef (5% fat) Meat & poultry | 5.4 mg | 137 kcal P 21 · C 0 · F 5 | 125 g (4.4 oz) 171 kcal · P 26.3 1 portion |
| Sunflower seeds Nuts & seeds | 5 mg | 584 kcal P 21 · C 20 · F 51 · Fib 9 | 28 g (1 oz) 164 kcal · P 5.9 1 handful |
| Cashew butter Nuts & seeds | 5 mg | 587 kcal P 18 · C 28 · F 49 · Fib 2 | 32 g (1.1 oz) 188 kcal · P 5.8 1 2 tbsp |
| Chia seeds Nuts & seeds | 4.6 mg | 486 kcal P 17 · C 42 · F 31 · Fib 34 | 24 g (0.8 oz) 117 kcal · P 4.1 1 2 tbsp |
| Tahini Nuts & seeds | 4.6 mg | 595 kcal P 17 · C 21 · F 54 · Fib 9 | 30 g (1.1 oz) 179 kcal · P 5.1 1 2 tbsp |
| Lean beef (sirloin) Meat & poultry | 4.5 mg | 183 kcal P 27 · C 0 · F 8 | 150 g (5.3 oz) 275 kcal · P 40.5 1 steak |
| Pecans Nuts & seeds | 4.5 mg | 691 kcal P 9 · C 14 · F 72 · Fib 10 | 28 g (1 oz) 193 kcal · P 2.5 1 handful |
| Turmeric (fresh) Vegetables | 4.5 mg | 312 kcal P 9.7 · C 67 · F 3.3 · Fib 22 | 3 g (0.1 oz) 9 kcal · P 0.3 1 tsp |
| Flaxseed Nuts & seeds | 4.3 mg | 534 kcal P 18 · C 29 · F 42 · Fib 27 | 20 g (0.7 oz) 107 kcal · P 3.6 1 2 tbsp |
| Brazil nuts Nuts & seeds | 4.1 mg | 659 kcal P 14 · C 12 · F 67 · Fib 8 | 28 g (1 oz) 185 kcal · P 3.9 1 handful |
| Bison (lean) Meat & poultry | 4 mg | 146 kcal P 28 · C 0 · F 3 | 125 g (4.4 oz) 183 kcal · P 35 1 portion |
| Chicken liver Meat & poultry | 4 mg | 119 kcal P 17 · C 0.7 · F 4.8 | 100 g (3.5 oz) 119 kcal · P 17 1 portion |
| Oats (rolled, dry) Grains | 4 mg | 389 kcal P 17 · C 66 · F 7 · Fib 11 | 81 g (2.9 oz) 315 kcal · P 13.8 1 cup |
| Goat meat Meat & poultry | 4 mg | 143 kcal P 27 · C 0 · F 3 | 120 g (4.2 oz) 172 kcal · P 32.4 1 portion |
| Lamb (lean) Meat & poultry | 3.9 mg | 206 kcal P 25 · C 0 · F 11 | 120 g (4.2 oz) 247 kcal · P 30 1 portion |
| Edam cheese Eggs & dairy | 3.8 mg | 357 kcal P 25 · C 1.4 · F 28 | 30 g (1.1 oz) 107 kcal · P 7.5 1 slice |
| Crab Fish & seafood | 3.5 mg | 97 kcal P 19 · C 0 · F 1.5 | 100 g (3.5 oz) 97 kcal · P 19 1 portion |
| Peanuts Nuts & seeds | 3.3 mg | 567 kcal P 26 · C 16 · F 49 · Fib 9 | 28 g (1 oz) 159 kcal · P 7.3 1 handful |
| Almond butter Nuts & seeds | 3.3 mg | 614 kcal P 21 · C 19 · F 56 · Fib 10 | 32 g (1.1 oz) 196 kcal · P 6.7 1 2 tbsp |
| Dark chocolate (85%) Oils & fats | 3.3 mg | 599 kcal P 7.8 · C 46 · F 43 · Fib 11 | 30 g (1.1 oz) 180 kcal · P 2.3 1 squares |
| Cheddar cheese Eggs & dairy | 3.1 mg | 402 kcal P 25 · C 1.3 · F 33 | 30 g (1.1 oz) 121 kcal · P 7.5 1 slice |
| Almonds Nuts & seeds | 3.1 mg | 579 kcal P 21 · C 22 · F 50 · Fib 12 | 28 g (1 oz) 162 kcal · P 5.9 1 handful |
| Walnuts Nuts & seeds | 3.1 mg | 654 kcal P 15 · C 14 · F 65 · Fib 7 | 28 g (1 oz) 183 kcal · P 4.2 1 handful |
| Popcorn (air-popped) Grains | 3.1 mg | 387 kcal P 13 · C 78 · F 4.5 · Fib 15 | 8 g (0.3 oz) 31 kcal · P 1 1 cup |
| Veal (lean) Meat & poultry | 3 mg | 172 kcal P 31 · C 0 · F 5 | 120 g (4.2 oz) 206 kcal · P 37.2 1 portion |
| Natto Legumes | 3 mg | 211 kcal P 19 · C 13 · F 11 · Fib 5.4 | 85 g (3 oz) 179 kcal · P 16.2 1 portion |
| Venison Meat & poultry | 2.9 mg | 158 kcal P 30 · C 0 · F 3.2 | 120 g (4.2 oz) 190 kcal · P 36 1 portion |
| Mozzarella Eggs & dairy | 2.9 mg | 280 kcal P 22 · C 2.2 · F 17 | 50 g (1.8 oz) 140 kcal · P 11 1 portion |
| Feta Eggs & dairy | 2.9 mg | 264 kcal P 14 · C 4 · F 21 | 50 g (1.8 oz) 132 kcal · P 7 1 portion |
| Parmesan Eggs & dairy | 2.8 mg | 392 kcal P 36 · C 3.2 · F 26 | 30 g (1.1 oz) 118 kcal · P 10.8 1 grated |
| Halloumi Eggs & dairy | 2.8 mg | 321 kcal P 22 · C 2.2 · F 25 | 60 g (2.1 oz) 193 kcal · P 13.2 1 portion |
| Rye flakes (dry) Grains | 2.8 mg | 338 kcal P 10 · C 76 · F 2.5 · Fib 15 | 50 g (1.8 oz) 169 kcal · P 5 1 portion |
| Miso paste Legumes | 2.6 mg | 199 kcal P 12 · C 26 · F 6 · Fib 5.4 | 17 g (0.6 oz) 34 kcal · P 2 1 tbsp |
| Peanut butter Nuts & seeds | 2.5 mg | 588 kcal P 25 · C 20 · F 50 · Fib 6 | 32 g (1.1 oz) 188 kcal · P 8 1 2 tbsp |
| Hazelnuts Nuts & seeds | 2.5 mg | 628 kcal P 15 · C 17 · F 61 · Fib 10 | 28 g (1 oz) 176 kcal · P 4.2 1 handful |
| Turkey mince (lean) Meat & poultry | 2.4 mg | 150 kcal P 27 · C 0 · F 4 | 125 g (4.4 oz) 188 kcal · P 33.8 1 portion |
| Pistachios Nuts & seeds | 2.2 mg | 560 kcal P 20 · C 28 · F 45 · Fib 10 | 28 g (1 oz) 157 kcal · P 5.6 1 handful |
| Pork tenderloin Meat & poultry | 2 mg | 143 kcal P 26 · C 0 · F 4 | 120 g (4.2 oz) 172 kcal · P 31.2 1 fillet |
| Goji berries (dried) Fruit | 2 mg | 349 kcal P 14 · C 77 · F 0.4 · Fib 13 | 28 g (1 oz) 98 kcal · P 3.9 1 portion |
Oysters are by far the richest source, followed by red meat, shellfish, seeds like hemp and pumpkin, and nuts. Plant zinc is absorbed a little less efficiently, so vegetarians benefit from including seeds, legumes and wholegrains regularly.
Frequently asked questions
What foods are highest in zinc?
Oysters are exceptionally high in zinc, far above any other food. Other strong sources include red meat, crab and other shellfish, pumpkin and hemp seeds, pine nuts, and legumes such as lentils and chickpeas.
How can vegetarians get enough zinc?
Seeds like pumpkin and hemp, nuts, legumes, tofu, tempeh and wholegrains all provide zinc. Because plant zinc is absorbed slightly less well, including a variety of these foods regularly, and soaking or sprouting legumes, helps.
Why is zinc important?
Zinc supports immune function, wound healing, skin health, and your sense of taste and smell. It also plays a role in growth and hormone health. Since the body does not store zinc, a steady dietary intake is important.
Nutrition values are approximate, per 100 g, derived from the USDA FoodData Central database. Serving sizes are typical examples and will vary.
welanutria provides general information only and is not medical or dietary advice.
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