Zinc: Food sources · Nutrient Desk

Which foods contain the most zinc?

Meat, fish and other seafood are the richest sources. Oysters contain far more zinc per serving than any other food, but beef supplies about 20% of the zinc Americans get from food because it is eaten so often. Eggs and dairy also contribute; fruits and vegetables contain very little. 1

Amounts below are from the USDA FoodData Central values listed by NIH ODS, using its serving sizes. Preparation changes the amount. 1

Oysters, Eastern, farmed, raw

32 mg per 3 ounces (about 85 g). 1

Beef, bottom sirloin, roasted

3.8 mg per 3 ounces. 1

Blue crab, cooked

3.2 mg per 3 ounces. 1

Breakfast cereal fortified with 25% of the Daily Value

2.8 mg per serving. 1

Oats, cooked with water

2.3 mg per cup. 1

Pumpkin seeds, roasted

2.2 mg per ounce (about 28 g). 1

Pork loin chop, broiled

1.9 mg per 3 ounces. 1

Cheddar cheese

1.5 mg per 1.5 ounces. 1

Lentils, boiled

1.3 mg per half cup. 1

Greek yogurt, plain

1.0 mg per 6 ounces. 1

Milk, 1% fat

1.0 mg per cup. 1

Egg

0.6 mg per large egg. 1

Whole wheat bread

0.6 mg per slice. 1

Why zinc from plants counts for less

Beans, nuts and whole grains contain zinc, but also phytates, which bind zinc in the gut and block its absorption. Depending on how much plant food a diet contains, the body absorbs anywhere from 5% to more than 50% of the zinc in food. 1

Soaking beans, grains and seeds for several hours before cooking reduces phytate binding, and organic acids in fermented foods may increase absorption. 1

Iron supplements of 25 mg or more taken at the same time can reduce zinc absorption. Iron added to fortified foods does not interfere much. 1

How much zinc do adults need?

Reference intakes describe total daily intake from food, drinks and supplements. They are not a supplement dose. European values depend on how much phytate the diet contains, which is why they are given as a range. 1 2

On average, US men get 13 mg and women 9.2 mg zinc per day from food alone. 1

Adult men (US RDA)

11 mg per day. 1

Adult women (US RDA)

8 mg per day; 11 mg in pregnancy and 12 mg while breastfeeding (age 19 and over). 1

Adult women (EFSA)

7.5 to 12.7 mg per day, rising with phytate intake from 300 to 1,200 mg per day. 2

Adult men (EFSA)

9.4 to 16.3 mg per day, rising with phytate intake. 2

Pregnancy and breastfeeding (EFSA)

An extra 1.6 mg per day in pregnancy and 2.9 mg per day while breastfeeding. 2

Do vegetarians and vegans need more zinc?

Vegetarians and vegans usually have lower zinc intakes and lower serum zinc than people who eat animal products, because their diets supply more phytate and no meat. NIH ODS notes that they might benefit from food preparation methods that reduce phytate and, in some cases, from supplements. 1

EFSA's higher reference values for high-phytate diets reflect the same issue: the more whole grains and legumes a diet contains, the more zinc it needs to supply. 2

Sources

Zinc: Fact Sheet for Health Professionals (updated January 6, 2026) NIH Office of Dietary Supplements, 2026
Scientific Opinion on Dietary Reference Values for zinc EFSA Panel on Dietetic Products, Nutrition and Allergies, 2014