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What foods are good sources of zinc?

Dr. Michael Roizen, MD
Internal Medicine
Zinc is most commonly found in animal products but is also found in nuts, legumes, and fortified cereals. Shellfish contain high quantities of zinc. Unless you are a vegetarian or are on a restricted diet, you probably get enough zinc from food.
Dariush Mozaffarian, MD
Internal Medicine
Here are selected food sources of zinc from the U.S. Department of Agriculture (USDA) National Nutrient Database for Standard Reference:
  • Oysters, cooked, 6 medium
  • Beef shank, cooked, 3 ounces
  • Crab, Alaskan king, cooked, 3 ounces
  • Turkey, dark meat, cooked, 3 ounces
  • Pork, cooked, 3 ounces
  • Yogurt, fruit, low-fat, 1 cup
  • Milk, nonfat, 1 cup
  • Cashews, 1 ounce
Joel H. Fuhrman, MD
Family Medicine
Foods rich in zinc include:
  • Oysters, farmed, eastern, cooked, 3 medium -- 13 mg
  • Alaska king crab, cooked, 1 leg -- 10.2 mg
  • Beef, top sirloin, 4 ounces -- 5.6 mg
  • Raw unhulled sesame seeds, 2 ounces -- 4.4 mg
  • Raw or roasted pumpkin seeds, 2 ounces -- 4.2 mg
  • Adzuki beans, 1 cup cooked -- 4.1 mg
  • Raw pine nuts, 2 ounces -- 3.6 mg
  • Raw cashews, 2 ounces -- 3.2 mg
  • Sunflower seeds, raw, 2 ounces -- 2.8mg
  • Wild rice, 1 cup cooked -- 2.2 mg
  • Edamame, 1 cup cooked, shelled -- 2.1 mg
  • Black beans, kidney beans, 1 cup cooked -- 1.9 mg
  • Shiitake mushrooms, cooked, 1 cup, pieces -- 1.9 mg
  • Fava beans, 1 cup cooked -- 1.7 mg
  • Broccoli, cooked, 2 cups -- 1.6 mg
  • Raw tahini, 2 tbsp -- 1.4 mg
  • Kale, cooked, 2 cups -- 1.2 mg
Super Immunity: The Essential Nutrition Guide for Boosting Your Body's Defenses to Live Longer, Stronger, and Disease Free

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Super Immunity: The Essential Nutrition Guide for Boosting Your Body's Defenses to Live Longer, Stronger, and Disease Free

In Super Immunity, world-renowned health expert and New York Times bestselling author of Eat to Live Dr. Joel Fuhrman offers a nutritional guide to help you live longer, stronger, and disease...

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Important: This content reflects information from various individuals and organizations and may offer alternative or opposing points of view. It should not be used for medical advice, diagnosis or treatment. As always, you should consult with your healthcare provider about your specific health needs.