Foods high in zinc
Per serving, the foods highest in zinc are oysters, ground beef, beef liver, sirloin steak and hemp seeds. 6 medium cooked oysters (36 mg, 327% DV) tops the list. The Daily Value is 11 mg.
Ranked per serving
Zinc in one everyday serving, with its share of the Daily Value and the calories it comes with.
| Food and serving | Zinc | % DV | Calories |
|---|---|---|---|
| Oysters6 medium cooked oysters (59 g) | 36 mg | 327% | 47 |
| Ground beef3 oz of cooked 85% lean ground beef (85 g) | 5.6 mg | 51% | 218 |
| Beef liver3 oz of cooked beef liver (85 g) | 4.4 mg | 40% | 149 |
| Sirloin steak3 oz of cooked sirloin (85 g) | 4.4 mg | 40% | 186 |
| Hemp seeds3 tbsp of hemp seeds (30 g) | 3 mg | 27% | 166 |
| Granola1/2 cup of granola (61 g) | 2.5 mg | 23% | 298 |
| Oatmeal1 cup of cooked oatmeal (234 g) | 2.3 mg | 21% | 166 |
| Clams3 oz of cooked clams (85 g) | 2.3 mg | 21% | 126 |
| Mussels3 oz of cooked mussels (85 g) | 2.3 mg | 21% | 146 |
| Chicken thigh1 roasted chicken thigh, no skin (116 g) | 2.2 mg | 20% | 208 |
| Pumpkin seeds1 oz of pumpkin seeds (28.35 g) | 2.2 mg | 20% | 158 |
| Edamame1 cup of shelled edamame (155 g) | 2.1 mg | 19% | 188 |
| Pork tenderloin3 oz of roasted pork tenderloin (85 g) | 2.1 mg | 19% | 122 |
| Firm tofu1/2 cup of calcium-set firm tofu (126 g) | 2 mg | 18% | 181 |
| Cashews1 oz of dry-roasted cashews (28.35 g) | 1.6 mg | 14% | 163 |
Source: USDA FoodData Central (SR Legacy), with USDA serving weights. Daily Values are the FDA label values for adults. Oysters have more zinc per serving than any other food. Beans and whole grains have zinc too, but their phytates mean you absorb less of it. (NIH Office of Dietary Supplements)
Most per calorie
Zinc per 100 calories, for when you want the nutrient without many calories.
- 77 mg Oysters
- 3 mg Beef liver
- 2.6 mg Ground beef
- 2.4 mg Sirloin steak
- 1.8 mg Clams
Questions
Which food has the most zinc per serving?
Of the everyday foods on this list, oysters: 6 medium cooked oysters (36 mg, 327% DV). Next are ground beef (51% DV) and beef liver (40% DV).
How much zinc do you need a day?
The Daily Value on US food labels is 11 mg of zinc for adults. Your own need depends on your age, sex and whether you are pregnant.
What are good plant sources of zinc?
3 tbsp of hemp seeds (3 mg, 27% DV), 1/2 cup of granola (2.5 mg, 23% DV) and 1 cup of cooked oatmeal (2.3 mg, 21% DV).
How do you get enough zinc in a day?
One serving is enough: 6 medium cooked oysters has 327% of the Daily Value.
Is there anything else to know about zinc?
Oysters have more zinc per serving than any other food. Beans and whole grains have zinc too, but their phytates mean you absorb less of it.
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