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Foods high in zinc start with oysters, which contain more zinc per serving than any other food, followed by beef, crab, lobster, pork and dark-meat poultry. Plant sources such as hemp and pumpkin seeds, baked beans, chickpeas, lentils, tofu, cashews and oats add meaningful amounts, but their zinc is absorbed less well because of compounds called phytates. Below is a USDA chart of high zinc foods and other zinc rich foods per serving, how phytates and zinc absorption interact, the official reference values, and who may need to pay closer attention.
Peptide Labs does not sell foods, and this article is general nutrition information, not medical advice. One product we carry that lists zinc is mentioned below with label facts only.
Key Takeaways
- Oysters are in a class of their own: a 3-ounce serving supplies more than twice the Daily Value.
- Beef provides about 20% of the zinc Americans get from food, according to NIH.
- Seeds, beans, whole grains and nuts contain zinc, but phytates reduce how much is absorbed.
- Soaking, canned beans and fermented foods may improve zinc absorption from plants, per NIH.
- Food zinc and supplement zinc add up toward one upper limit, so read labels if you take supplements.
Foods high in zinc: USDA chart
Values come from the USDA FoodData Central SR Legacy database, converted to common servings. The %DV uses the FDA Daily Value for zinc of 11 milligrams for adults and children 4 and older; a food with 20% DV or more per serving counts as a high source.
| Food (USDA description, shortened) | Serving | Zinc per serving, milligrams | % Daily Value |
|---|---|---|---|
| Oysters, eastern, farmed, raw | 3 oz (85 g) | 32.2 | 293% |
| Oysters, Pacific, cooked | 3 oz (85 g) | 28.3 | 257% |
| Beef chuck blade roast, lean, braised | 3 oz (85 g) | 8.7 | 79% |
| Alaska king crab, cooked | 3 oz (85 g) | 6.5 | 59% |
| Ground beef, 85% lean, broiled | 3 oz (85 g) | 5.4 | 49% |
| Turkey leg, roasted | 3 oz (85 g) | 3.6 | 33% |
| Lobster, northern, cooked | 3 oz (85 g) | 3.4 | 31% |
| Blue crab, cooked | 3 oz (85 g) | 3.2 | 29% |
| Hemp seeds, hulled | 3 tbsp (30 g) | 3.0 | 27% |
| Baked beans, canned, vegetarian | 1/2 cup (127 g) | 2.9 | 26% |
| Chicken dark meat, roasted | 3 oz (85 g) | 2.4 | 22% |
| Pumpkin seed kernels, roasted | 1 oz (28 g) | 2.2 | 20% |
| Edamame, frozen, prepared | 1 cup (155 g) | 2.1 | 19% |
| Tofu, firm, made with calcium sulfate | 1/2 cup (126 g) | 2.0 | 18% |
| Pork loin chop, lean, broiled | 3 oz (85 g) | 1.9 | 17% |
| Cashews, dry roasted | 1 oz (28 g) | 1.6 | 14% |
| Oats, dry | 1/2 cup (40 g) | 1.5 | 13% |
| Lentils, boiled | 1/2 cup (99 g) | 1.3 | 11% |
| Chickpeas, boiled | 1/2 cup (82 g) | 1.3 | 11% |
| Cheddar cheese | 1 oz (28 g) | 1.0 | 9% |
| Milk, 1% | 1 cup (244 g) | 1.0 | 9% |
| Greek yogurt, plain, nonfat | 6 oz (170 g) | 0.9 | 8% |
| Egg, hard-boiled | 1 large (50 g) | 0.5 | 5% |
Oyster values vary widely by species, habitat and cooking method: USDA’s entry for wild eastern oysters cooked in moist heat is more than double the Pacific figure shown above. Even the lower values exceed the Daily Value in a single serving. The NIH Office of Dietary Supplements (ODS) points out that beef contributes about 20% of food zinc in the US simply because people eat a lot of it, and that fortified breakfast cereals are another major source; check the Nutrition Facts panel, because amounts differ by brand. Fruits and vegetables contain very little zinc.
Phytates and zinc absorption
Phytates are the storage form of phosphorus in plants, found in beans, whole grains, nuts and seeds. ODS explains that phytates bind zinc in the intestine and form a complex the body cannot absorb, so the share of zinc absorbed from food ranges from about 5% to more than 50% depending on how much phytate is in the diet. Meals that combine animal and plant foods also absorb less zinc than meals of animal foods alone. That does not make plant zinc worthless; it means plant-heavy eaters may need more zinc-containing foods overall.
ODS lists a few simple ways to reduce the phytate effect:
- Soak beans, grains and seeds in water for several hours before cooking.
- Use canned or pre-cooked beans and grains, which ODS mentions as another option.
- Include fermented foods: organic acids formed during fermentation might increase zinc absorption. Our fermented foods guide covers options such as tempeh and yogurt.
Zinc rich foods for vegetarians and vegans
ODS reports that people who follow vegetarian or vegan diets usually have lower zinc intakes and lower blood zinc levels, because legumes and whole grains carry phytates and meat, a rich source of well-absorbed zinc, is off the menu. Vegetarian zinc sources in the USDA chart include hemp and pumpkin seeds, baked beans, edamame, tofu, cashews, oats, lentils and chickpeas, plus cheese, milk, yogurt and eggs for those who eat them. Many of the same foods are also among the foods high in iron and the high protein foods we have charted. ODS adds that some vegetarians and vegans might benefit from a supplement, a decision worth making with a clinician or dietitian.
How much zinc do you need?
These are official reference values from the Food and Nutrition Board, as listed by ODS. They describe population needs and are not a personal prescription.
| Group | RDA, milligrams per day |
|---|---|
| Men 19 and older | 11 |
| Women 19 and older | 8 |
| Pregnancy, 19 and older | 11 |
| Breastfeeding, 19 and older | 12 |
| Teens 14 to 18, boys | 11 |
| Teens 14 to 18, girls | 9 |
| Children 9 to 13 | 8 |
Most people in the US get enough zinc, according to ODS. Groups more likely to fall short include people with digestive disorders such as inflammatory bowel disease or a history of bariatric surgery, vegetarians and vegans, pregnant and breastfeeding women, exclusively breastfed infants older than 6 months, children with sickle cell disease and people with alcohol use disorder. Eating much less on a GLP-1 medicine can also squeeze micronutrients such as zinc; see our GLP-1 diet guide. If you are concerned about your zinc status, talk to your clinician rather than self-diagnosing.
Food first, then labels
Too much zinc from food alone is unlikely, but the Tolerable Upper Intake Level (UL) for adults, 40 milligrams a day, counts zinc from foods, drinks and supplements together. ODS warns that chronic excessive zinc can cause copper deficiency; our copper supplement guide explains that interaction. Large amounts of supplemental iron can also lower zinc absorption. The FDA does not require food labels to list zinc unless it has been added, so whole foods rarely show it, while fortified cereals and supplements do.
Zinc also turns up in products you might not think of as zinc supplements. For example, Bragg Apple Cider Vinegar Capsules list zinc at 118% DV per three-capsule serving alongside vitamin D3, and the label warns that the high acetic acid content may cause irritation. Add up every label you use. For forms, timing and safety, see our guides to zinc, zinc picolinate and when to take zinc, and check for an independent seal with our third-party testing guide.
Frequently Asked Questions
What food has the most zinc?
Oysters. A 3-ounce serving of cooked Pacific or raw farmed eastern oysters supplies more than twice the Daily Value in USDA data.
What are good zinc rich foods for vegans?
Hemp and pumpkin seeds, baked beans, edamame, tofu, cashews, oats, lentils and chickpeas, plus fortified cereals. Soaking and fermented foods may help absorption.
Do fruits and vegetables have zinc?
Very little, according to NIH. Seeds, legumes, whole grains, dairy, eggs, meat and seafood are the main sources.
How do phytates affect zinc absorption?
Phytates in beans, grains, nuts and seeds bind zinc in the gut, so less of it is absorbed than from animal foods.
Can you get too much zinc from food?
It is unlikely from food alone. The upper limit counts supplements too, and long-term excess can lower copper levels.
Is zinc listed on food labels?
Only when it has been added, as in fortified cereals. Whole foods usually do not list zinc, so a USDA chart is the easier guide.
Questions about a label? Contact us or read our Buyer’s Guide. Food comes first; follow the label and ask a healthcare provider before starting a mineral supplement, especially if you take medicines or are pregnant. These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
Last reviewed October 2026.
Related guides: Zinc Supplement Guide: Benefits, Side Effects and Immune Facts, Zinc Picolinate: What It Is and How It Compares to Other Forms, Foods High in Iron: USDA List, Heme vs Non-Heme Iron and Absorption.