Quick answer
Oysters are the richest source of zinc by far: 3 ounces of raw farmed oysters have 32 mg. Beef, crab, fortified cereals, oats and pumpkin seeds follow. Zinc from beans, nuts and whole grains is absorbed less well, because the phytates in them bind it in the gut.1
Key facts
- Three ounces of raw farmed oysters give nearly three times the Daily Value for zinc.1
- Fruits and vegetables contain very little zinc.1
- Fortified breakfast cereals are a major source of zinc in the US diet.1
- Zinc in food counts toward the 40 mg adult upper limit, along with supplements.2
Zinc in common foods
| Food | Serving | Zinc | Daily Value |
|---|---|---|---|
| Oysters, Eastern, farmed, raw | 3 ounces | 32 mg | 291% |
| Oysters, Pacific, cooked | 3 ounces | 28.2 mg | 256% |
| Beef, bottom sirloin, roasted | 3 ounces | 3.8 mg | 35% |
| Blue crab, cooked | 3 ounces | 3.2 mg | 29% |
| Breakfast cereal fortified with 25% of the Daily Value | 1 serving | 2.8 mg | 25% |
| Oats, cooked with water | 1 cup | 2.3 mg | 21% |
| Pumpkin seeds, roasted | 1 ounce | 2.2 mg | 20% |
| Pork loin chop, broiled | 3 ounces | 1.9 mg | 17% |
| Turkey breast, roasted | 3 ounces | 1.5 mg | 14% |
| Cheddar cheese | 1.5 ounces | 1.5 mg | 14% |
| Shrimp, cooked | 3 ounces | 1.4 mg | 13% |
| Lentils, boiled | Half a cup | 1.3 mg | 12% |
| Sardines, canned in oil | 3 ounces | 1.1 mg | 10% |
| Greek yogurt, plain | 6 ounces | 1.0 mg | 9% |
| Milk, 1% fat | 1 cup | 1.0 mg | 9% |
| Peanuts, dry roasted | 1 ounce | 0.8 mg | 7% |
| Brown rice, cooked | Half a cup | 0.7 mg | 6% |
| Egg | 1 large | 0.6 mg | 5% |
| Kidney beans, canned | Half a cup | 0.6 mg | 5% |
| Whole wheat bread | 1 slice | 0.6 mg | 5% |
| Salmon, cooked | 3 ounces | 0.5 mg | 5% |
| Broccoli, cooked | Half a cup | 0.4 mg | 4% |
Beef supplies about 20% of the zinc Americans get from food, because so much of it is eaten.1
Why the source matters
The share of zinc absorbed from food ranges from 5% to more than 50%, depending on how much phytate the diet contains.1
Phytates are the reason. They are the form plants use to store phosphorus, and in the gut they bind zinc into a compound the body cannot absorb. Meals that mix animal and plant foods also give up less zinc than meals of animal foods alone.1
Soaking beans, grains and seeds in water for several hours before cooking frees zinc from phytates, and organic acids in fermented foods might raise how much is absorbed.1
This matters most for vegetarians and vegans, who rely on these foods for zinc. Canned and precooked beans and grains are another option NIH mentions, and NIH adds that people who eat no meat might benefit from a zinc supplement.1
Foods high in zinc and other nutrients
An ounce of roasted pumpkin seeds has 2.2 mg of zinc and 156 mg of magnesium, about 20% and 37% of their Daily Values.1,3
Half a cup of boiled lentils has 1.3 mg of zinc and 3 mg of iron.1,4
Meat and seafood supply both zinc and iron. The iron added to fortified foods does not reduce zinc absorption, while iron supplements of 25 mg or more taken at the same time can.1,5
For zinc and vitamin C, pair foods rather than looking for one that has both. Zinc comes mainly from animal foods and fortified cereals, while vitamin C comes from fruit and vegetables, which hold very little zinc.1,6
Questions people ask
What vegetarian foods are high in zinc?
Cooked oats (2.3 mg a cup), pumpkin seeds (2.2 mg an ounce), cheddar cheese (1.5 mg in 1.5 ounces) and lentils (1.3 mg a half cup) are among the better choices, and fortified cereals add more. Plant zinc is absorbed less well, so soaking beans and grains before cooking, as NIH suggests, may help.1
Do fruits and vegetables have zinc?
Very little. In NIH's table, half a cup of cooked broccoli has 0.4 mg and half a cup of blueberries 0.1 mg, against 3.8 mg in 3 ounces of roast beef.1
See what we make
Every product shows its whole label and what its lab report covers. The store opens soon.
Sources
- National Institutes of Health, Office of Dietary Supplements. Zinc: Fact Sheet for Health Professionals. Updated January 6, 2026. Opened 2026-10-07.
- Office of Dietary Supplements, National Institutes of Health. Zinc: Fact Sheet for Consumers. Updated October 4, 2022. Opened 2026-10-07.
- National Institutes of Health, Office of Dietary Supplements. Magnesium: Fact Sheet for Health Professionals. Updated January 6, 2026. Opened 2026-10-07.
- National Institutes of Health, Office of Dietary Supplements. Iron: Fact Sheet for Health Professionals. Updated September 4, 2025. Opened 2026-10-07.
- Office of Dietary Supplements, National Institutes of Health. Iron: Fact Sheet for Consumers. Updated August 17, 2023. Opened 2026-10-07.
- National Institutes of Health, Office of Dietary Supplements. Vitamin C: Fact Sheet for Health Professionals. Updated July 31, 2025. Opened 2026-10-07.
This page is information, not medical advice. Talk to your doctor or pharmacist about your own situation.