12 Foods High in Zinc, an Essential Immune-Boosting Mineral
Key takeaways:
Zinc is a trace mineral that supports the immune system, helps heal wounds, and is important for proper development in pregnancy and childhood.
Most animal products, such as meat and seafood, contain high amounts of zinc, but there’s also a little bit in whole grains and beans as well.
Zinc deficiency is uncommon. But typical symptoms include hair loss, issues with taste and smell, and problems with wound healing.
People hear a lot about making sure they get enough vitamins and minerals from their diet. Nutrients like vitamin D, iron, and calcium get a lot of attention. You probably don’t think a lot about getting enough zinc. But it’s an important mineral that keeps your immune system strong. It helps your body fight off colds and heal cuts in the skin. Thankfully, getting enough zinc is as easy as eating a variety of animal and plant-based foods.
Which foods are high in zinc?
If you eat meat or seafood, you’re likely to meet your daily zinc needs pretty easily. There are a few plant-based foods that contain zinc, either naturally or from the addition of zinc. But the amount is much lower. Below are 12 foods that are highest in zinc.
1. Oysters
Oysters contain the most zinc of any food. If you prefer your oysters from the East Coast, they provide 32 mg per 3 oz (a whopping 291% of your daily value). Pacific Coast oysters contain almost the same amount, providing about 28 mg per 3 oz (256% of the daily value).
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Many people enjoy raw oysters, but be careful. The CDC warns that raw or undercooked oysters could contain harmful germs that can wind up making you sick.
2. Beef
Many people in the U.S. get the majority of their zinc from beef. A 3-oz roasted sirloin steak contains about 4 mg of zinc. And every 3-oz cooked ground beef patty will give you just over 5 mg of zinc.
3. Crab
Crab is another zinc-rich food that you can find under the sea. A 3-oz cooked blue crab provides just over 3 mg of zinc.
While not everyone has access to fresh crab, you can always opt for canned crab. For every 1 oz of canned crab, you get a little over 1 mg of zinc. Just be sure to grab the real stuff and not imitation crab.
4. Turkey
You don’t need to wait for Thanksgiving to meet your zinc needs. For every 3 oz of roasted turkey breast, you’re getting about 1.5 mg of zinc. That’s only for the meat. Turkey skin doesn’t contain any.
5. Fortified breakfast cereal
Your morning corn flakes don’t normally contain zinc. But thanks to a process called fortification, most breakfast cereals contain 25% of the daily value per serving (just under 3 mg). The fortification process helps prevent the deficiency of many different nutrients.
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And if you’re someone who eats their cereal with dairy milk, this will add some zinc, too. For every cup of 1% milk, you add an additional 1 mg of zinc.
6. Chicken
Chicken also makes the list of meats that contain zinc. If you love dark meat chicken, you have the leg up from those who prefer white meat. Dark meat, which is found in chicken thighs and legs, contains about 1.5 mg of zinc for every 3 oz. White meat, such as chicken breast, isn’t far behind, containing about 0.7 mg of zinc in every 3 oz portion.
7. Pumpkin seeds
Pumpkin seeds (also called pepitas) are great as a solo snack, on salads, or in trail mix. They’re also a good source of zinc. For every 1 oz of roasted pumpkin seeds, you get more than 2 mg of zinc.
8. Yogurt
If it contains milk, then it contains zinc. The amount of zinc varies between different types of yogurt. A cup of nonfat Greek yogurt will provide you with just under 1.5 mg of zinc. For low-fat plain yogurt, 1 cup contains closer to 2 mg.
9. Beans
No matter which beans you prefer, they all contain small amounts of zinc. For example, in 1 cup of beans:
Canned black beans contain about 1.5 mg of zinc
Kidney beans contain about 1.2 mg of zinc
Chickpeas (also called garbanzo beans) contain just over 2 mg of zinc
It’s important to note that this amount of zinc only comes from starchy beans or legumes. Green beans only contain about 0.25 mg of zinc per cup.
10. Nuts
Nuts are a great source of healthy fats and fiber. They also provide varying amounts of zinc. For a 1 oz serving:
11. Oatmeal
Start your morning off right with a bowl of oats. Whether you prefer regular oats or quick oats, both give you more than 2 mg of zinc per cup. And just like cereal, you can add a tad more by cooking your oats with milk instead of water.
12. Lentils
Lentils are a great protein source for vegans and vegetarians, and they contain a small amount of zinc. For every ½ cup of boiled lentils, you’ll be getting just over 1 mg of zinc.
Can zinc help with colds? There’s actually some research that shows zinc can help shorten the length of colds.
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Do you need a zinc supplement? Learn about the recommended doses of zinc supplements, and potential side effects if you take too much.
How much zinc do you need?
The amount of zinc you need each day is dependent on your age and differs slightly between males and females. Adult men need 11 mg of zinc, and adult women need 8 mg.
The recommended dietary allowance (RDA) in milligrams for other groups is:
Birth to 6 months: 2 mg
7 months-3 years: 3 mg
4-8 years: 5 mg
9-13 years: 8 mg
Boys, 14-18 years: 11 mg
Girls, 14-18 years: 9 mg
Pregnancy: 11 mg
Nursing: 12 mg
If you follow a vegetarian or vegan diet, you may need to eat up to 50% more zinc than the recommended amounts. That’s because some beans and grains that contain zinc also have a compound that can prevent your body from fully absorbing it.
What are the symptoms of a zinc deficiency?
Your body will give you signs if you’re not giving it the amount of zinc it needs. While zinc deficiency isn’t very common, it’s not impossible. Certain groups of people are at a higher risk. This includes:
Vegetarians and vegans
Pregnant or nursing individuals
People with gastrointestinal disorders, such as inflammatory bowel disease.
The symptoms of a zinc deficiency include:
Hair loss
Diarrhea
Issues with sense of taste and smell
Poor appetite or weight loss
Wounds that take a while to heal
Slow growth in infants and children
If you’re experiencing these symptoms, it doesn’t necessarily mean you have a zinc deficiency. Check in with a healthcare professional, and they can help determine what’s causing your symptoms.
Frequently asked questions
Zinc is considered a “trace” mineral, meaning you don’t need as much of it as we would a “macromineral.” While this may make it seem less important, it’s actually the second-most distributed trace mineral in the body, right behind iron. Since it’s found in a variety of cells across your body, it plays a big role in your overall health.
The importance of zinc spans your entire lifespan. It starts at pregnancy, where zinc is needed for normal fetal growth, which continues throughout childhood. Zinc is also needed for:
Immune support
Wound healing
Creation of proteins and DNA (the material of all your cells)
The ability to taste and smell
The bottom line
Zinc is one of many nutrients needed to keep your body working properly. It’s especially important for your immune system. The risk of becoming deficient is low for some people, since it’s found in a wide variety of foods. But some individuals may be more susceptible — like those on a restrictive diet. If you’re concerned about Zinc or any other nutritional deficiency, don’t hesitate to contact your primary care provider.
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References
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FoodData Central. (2020). Chicken thigh, rotisserie, skin eaten. U.S. Department of Agriculture.
FoodData Central. (2020). Chickpeas, from canned, no added fat. U.S. Department of Agriculture.
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FoodData Central. (2020). Green beans, raw. U.S. Department of Agriculture.
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FoodData Central. (2020). Yogurt, low fat milk, plain. U.S. Department of Agriculture.
Office of Dietary Supplements. (2022). Zinc: Fact sheet for consumers.
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Saper, R. B., et al. (2009). Zinc: An essential micronutrient. American Family Physician.
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