What foods are good sources of zinc?

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

More About this Book

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...
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
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.

Continue Learning about Minerals

Carotenoids: The Calcium Side Your Bones Crave
Carotenoids: The Calcium Side Your Bones Crave
Keep your skeleton strong and fracture-free by serving that calcium supplement with a healthy salad on the side. Salad? Yep, salad. A 4-year study fou...
Read More
Should I let my doctor know I take cobalt?
Stacy Wiegman, PharmDStacy Wiegman, PharmD
Always talk to your doctor before taking any new supplement or medication to avoid possible inte...
More Answers
Why should I consume the right amount of trace minerals?
Dariush Mozaffarian, MDDariush Mozaffarian, MD
Too much of one trace mineral can cause or contribute to a deficiency of another; for example, a min...
More Answers
Selenium Keeps You Young
Selenium Keeps You Young

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.