Foods highest in zinc
Zinc is involved in the immune system, wound healing and the senses of taste and smell. Oysters are by far the richest food.
The food highest in zinc on Micela is Oyster: 39.3 mg per 100 g.
FDA Daily Value: 11 mg per day, for a 2,000-calorie adult diet. It is a general labeling reference, not a personal recommendation.
Top 20 foods highest in zinc per 100 g
| # | Food | Per 100 g | % DV | Per serving |
|---|---|---|---|---|
| 1 | 🦪 Oyster | 39.3 mg | 357 % | 33 mg (6 medium oysters) |
| 2 | 🍖 Grilled steak | 5.5 mg | 50 % | 4.7 mg (3 oz) |
| 3 | 🌻 Sunflower | 5.3 mg | 48 % | 1.5 mg (1 oz) |
| 4 | 🥩 Beef | 4.8 mg | 44 % | 4.1 mg (3 oz) |
| 5 | 🐑 Lamb | 4.5 mg | 41 % | 3.8 mg (3 oz) |
| 6 | 🦞 Lobster | 4 mg | 37 % | 3.4 mg (3 oz) |
| 7 | 🥣 Oats | 4 mg | 36 % | 6.2 mg (1 cup, dry) |
| 8 | 🦀 Crab | 3.8 mg | 35 % | 4.5 mg (1 cup, flaked) |
| 9 | 🥩 Breaded steak (milanesa) | 3.4 mg | 31 % | 5.6 mg (1 milanesa) |
| 10 | 🐙 Octopus | 3.4 mg | 31 % | 2.9 mg (3 oz) |
| 11 | 🥓 Bacon | 3.4 mg | 31 % | 0.27 mg (1 slice, cooked) |
| 12 | 🍫 Chocolate | 3.3 mg | 30 % | 0.94 mg (1 oz) |
| 13 | 🌰 Walnut | 3.1 mg | 28 % | 0.87 mg (7 walnuts) |
| 14 | 🍿 Popcorn | 3.1 mg | 28 % | 0.25 mg (1 cup) |
| 15 | 🍔 Hamburger | 3 mg | 28 % | 6.8 mg (1 cheeseburger) |
| 16 | 🍖 Roast pork leg | 3 mg | 27 % | 4.1 mg (1 serving) |
| 17 | 🥜 Peanut | 2.8 mg | 25 % | 0.79 mg (1 oz) |
| 18 | 🌾 Wheat | 2.6 mg | 24 % | 3.1 mg (1 cup of flour) |
| 19 | 🌮 Taco | 2.6 mg | 24 % | 3.1 mg (1 taco (double tortilla)) |
| 20 | 🧀 Cheese | 2.6 mg | 23 % | 3.1 mg (1 cup, crumbled) |
Per serving: the 10 that give the most zinc in a usual serving
100 g isn't always what people eat. With household servings the order changes:
| # | Food | Serving | Amount |
|---|---|---|---|
| 1 | 🦪 Oyster | 6 medium oysters (84 g) | 33 mg |
| 2 | 🍲 Stew | 1 plate with broth (460 g) | 6.9 mg |
| 3 | 🍔 Hamburger | 1 cheeseburger (225 g) | 6.8 mg |
| 4 | 🥣 Oats | 1 cup, dry (156 g) | 6.2 mg |
| 5 | 🍲 Pozole | 1 bowl (485 g) | 5.7 mg |
| 6 | 🥩 Breaded steak (milanesa) | 1 milanesa (162 g) | 5.6 mg |
| 7 | 🍝 Spaghetti bolognese | 1 plate (390 g) | 5.4 mg |
| 8 | 🌯 Burrito | 1 burrito (300 g) | 5.2 mg |
| 9 | 🫕 Fondue | 1 serving with bread (203 g) | 4.8 mg |
| 10 | 🫔 Enchiladas | 2 enchiladas (257 g) | 4.7 mg |
Highest in zinc in each family
- 🍎 Fruits: Avocado, 0.64 mg per 100 g
- 🥦 Vegetables: Garlic, 1.2 mg per 100 g
- 🌾 Grains, breads & pasta: Oats, 4 mg per 100 g
- 🫘 Legumes: Chickpea, 1.5 mg per 100 g
- 🥩 Meat & eggs: Grilled steak, 5.5 mg per 100 g
- 🐟 Fish & seafood: Oyster, 39.3 mg per 100 g
- 🧀 Dairy: Cheese, 2.6 mg per 100 g
- 🥜 Nuts, seeds & oils: Sunflower, 5.3 mg per 100 g
- 🌶️ Spices & herbs: Basil, 0.81 mg per 100 g
- ☕ Drinks: Wine, 0.14 mg per 100 g
- 🍰 Sweets & desserts: Chocolate, 3.3 mg per 100 g
- 🍽️ World dishes: Breaded steak (milanesa), 3.4 mg per 100 g
Ranking among the 180 Micela foods with this value. Source: USDA SR28 (2015) and Micela reference recipes.
Frequently asked questions
Which food has the most zinc?
Among 180 common foods, oyster: 39.3 mg per 100 g, followed by grilled steak (5.5 mg) and sunflower (5.3 mg).
Which food gives the most zinc per serving?
Oyster: 33 mg in 6 medium oysters (84 g).
How much zinc do you need per day?
The FDA Daily Value is 11 mg per day for a 2,000-calorie adult diet. Actual needs vary by age, sex and life stage: it is a general value, not a personal one.
Other nutrients
Protein · Carbohydrates · Fiber · Sugar · Fat · Saturated fat · Cholesterol · Sodium · Potassium · Calcium · Iron · Magnesium · Phosphorus · Selenium · Vitamin A · Vitamin C · Vitamin D · Vitamin E · Vitamin K · Vitamin B1 (thiamin) · Vitamin B2 (riboflavin) · Vitamin B3 (niacin) · Vitamin B6 · Folate (vitamin B9) · Vitamin B12 · Omega-3 (EPA and DHA)