Data-driven nutrition comparison tables ranked by what matters to you. Sourced from USDA FoodData Central.
Zinc is an essential mineral that supports immune function, wound healing, DNA synthesis, and over 300 enzymatic reactions. Animal foods - especially shellfish and red meat - are the richest sources. This table ranks the top zinc-rich foods per 100 g using USDA FoodData Central data.
Data: USDA FoodData Central (public domain). Values per 100 g edible portion.
| # | Food | Zinc (mg) |
|---|---|---|
| 1 | Oysters, cookedanimal | Zinc (mg) |
| 2 | Beef, braised chuckanimal | Zinc (mg) |
| 3 | Hemp seedsplant | Zinc (mg) |
| 4 | Beef jerky, driedanimal | Zinc (mg) |
| 5 | Pumpkin seeds, driedplant | Zinc (mg) |
| 6 | Crab, Alaska king, cookedanimal | Zinc (mg) |
| 7 | Pine nutsplant | Zinc (mg) |
| 8 | Cashews, roastedplant | Zinc (mg) |
| 9 | Swiss cheesedairy | Zinc (mg) |
| 10 | Oats, dryplant | Zinc (mg) |
| 11 | Chicken, dark meat, cookedanimal | Zinc (mg) |
| 12 | Pork loin, cookedanimal | Zinc (mg) |
| 13 | Lobster, cookedanimal | Zinc (mg) |
| 14 | Dark chocolate (70-85%)plant | Zinc (mg) |
| 15 | Cheddar cheesedairy | Zinc (mg) |
| 16 | Chickpeas, cookedplant | Zinc (mg) |
| 17 | Lentils, cookedplant | Zinc (mg) |
Oysters are by far the highest food source of zinc, providing around 78 mg per 100 g - more than any other food. Beef chuck and beef jerky are distant second and third. Among plant foods, hemp seeds (10 mg/100 g) and pumpkin seeds (8 mg/100 g) lead.
The RDA for zinc is 11 mg/day for adult men and 8 mg/day for adult women. Pregnant women need 11 mg/day and lactating women need 12 mg/day. The tolerable upper intake level is 40 mg/day for adults.
Plant foods contain zinc, but also phytates that reduce absorption. Vegetarians may need up to 50% more zinc than the RDA. Strategies like soaking legumes, eating leavened bread, and consuming seeds and nuts daily help maximize zinc intake on a plant-based diet.
Common signs include impaired immune function (frequent infections), slow wound healing, taste and smell changes, hair loss, and skin problems. Severe deficiency can delay growth in children. Blood tests can confirm status, but serum zinc is not always a reliable indicator.
Yes. Chronic intake above the tolerable upper level (40 mg/day for adults) from supplements can cause copper deficiency, immune suppression, and nausea. Food sources alone rarely cause toxicity. Zinc supplementation above dietary needs is not recommended without medical advice.
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