Foods High in Zinc: Oysters, Meat, Seeds, Legumes and Absorption
Zinc in common foods per serving from USDA FoodData Central, why oysters and meat lead, how phytate in beans and grains lowers absorption, and what official intake figures look like.
Content last updated . This page has not been medically reviewed.
Zinc per serving
Amounts are mg of zinc from USDA FoodData Central, SR Legacy data (April 2018 release). The database gives zinc per 100 grams and the weight of common portions; we calculated each serving. [3] Values vary by species, soil, cut and preparation, so treat them as typical.| Food | Serving | Zinc (mg) |
|---|---|---|
| Oysters, eastern, wild, cooked (moist heat) | 3 oz (85 g) | 66.8 |
| Alaska king crab, cooked | 3 oz (85 g) | 6.5 |
| Beef chuck pot roast, braised | 3 oz (85 g) | 5.7 |
| Ground beef, 85% lean, broiled | 3 oz (85 g) | 5.4 |
| Hemp seed, hulled | 3 tbsp (30 g) | 3.0 |
| Chickpeas, cooked | 1 cup (164 g) | 2.5 |
| Lentils, cooked | 1 cup (198 g) | 2.5 |
| Pumpkin seeds, dried | 1 oz (28 g) | 2.2 |
| Chicken drumstick meat, roasted | 3 oz (85 g) | 2.2 |
| Pork loin, roasted | 3 oz (85 g) | 2.0 |
| Tofu, firm (calcium sulfate) | 1/2 cup (126 g) | 2.0 |
| Cashews, raw | 1 oz (28 g) | 1.6 |
| Milk, 2% | 1 cup (244 g) | 1.2 |
| Whole-wheat bread | 1 slice (32 g) | 0.6 |
| Egg, hard-boiled | 1 large (50 g) | 0.5 |
Source: USDA FoodData Central SR Legacy, 2018 release; servings calculated from per-100 g values and listed portion weights. [3] Wild oysters here are a single database entry; a review notes cooked oyster zinc ranges from 16 to 91 mg per 100 g depending on species and preparation. [1]
How much is that?
Official levels give context. Health Canada's table lists an RDA of 11 mg a day for men and 8 mg for women aged 19 and over (dated 2025). [4] EFSA's Population Reference Intake for adults runs 7.5 to 16.3 mg depending on dietary phytate (version 2017). [5] The UK figure is 9.5 mg for men and 7 mg for women (NHS, reviewed 2020). [2] These are healthy-adult reference values, not advice for one person, and pregnancy and breastfeeding figures are higher (Minerals in Pregnancy).Phytate and absorption
Phytate, found in grains, legumes, nuts and seeds, binds zinc so it cannot be absorbed. [1] Meat and seafood are rich in zinc with very little phytate by comparison. [1] The same review lists raw lentils, chickpeas and red kidney beans with phytate-to-zinc ratios above 15 (17.8, 16.1 and 31.3), where ratios above 15 are classed as low zinc availability. [1] EFSA raises the adult zinc target as phytate intake rises. [5]Processing may help: in a laboratory study of maize, fermentation (with or without soaking and germination) cut phytate by about half to 86%. [6] That study measured phytate in the grain, not zinc absorbed by people, so it does not show a health benefit. Proper evidence not found for a human trial of soaking or sprouting on zinc status in the sources we searched (PubMed, phytate, zinc absorption, soaking, fermentation).
Frequently asked questions
Which food has the most zinc?
In the USDA data we read, cooked wild eastern oysters had the most: about 67 mg in 3 oz. [3] Values vary widely between oyster types. [1]
What are good zinc sources for vegetarians?
Beans, lentils, tofu, seeds, nuts and dairy contain zinc, but phytate reduces absorption from plant foods. [3] [1] A dietitian can help with planning.
Does phytate block all zinc absorption?
No. It binds zinc and lowers how much is absorbed, and EFSA sets higher zinc targets at higher phytate intakes. [1] [5]
Do cooking or soaking change zinc?
Fermenting maize lowered phytate in a lab study, but human zinc absorption was not measured. [6]
Can you get too much zinc from food?
Reviews call it unlikely from regular diets; supplements and some products are the usual source of excess. [1]
More details: evidence, limits and cautions
The details behind this page: cautions, limits of the evidence and where sources disagree. Open any note to read it.
Cautions
- Vegetarians and vegans have lower average zinc intake and serum zinc in a meta-analysis. [7] See Minerals for Vegetarians and Vegans.
- Foods are not the usual cause of too much zinc. Reviews say toxicity is unlikely from a regular diet. [1] Supplements are the concern: Zinc Toxicity, Copper Deficiency and Upper Limits.
- Medicines and conditions: if you have kidney disease, bowel disease or take acid-reducing medicines, ask a clinician or pharmacist about zinc and diet.
- Shellfish safety (for example raw oysters) is not covered by the sources we read; follow local food-safety guidance.
Related: Zinc, Trace Minerals in Food.
References
- Schoofs H, Schmit J, Rink L. Molecules 2024. Zinc Toxicity: Understanding the Limits. Read 2026-10-23.
- NHS (UK). Page last reviewed 3 August 2020. NHS, Vitamins and minerals: Others (zinc, copper, manganese and more). Read 2026-10-23.
- US Department of Agriculture. SR Legacy, April 2018 release. USDA FoodData Central, SR Legacy data files. Per-100 g values and portion weights read 2026-10-23; per-serving amounts calculated by us.
- Health Canada. Table page details dated 2025-11-19. Dietary reference intakes tables: Reference values for elements. Read 2026-10-23.
- European Food Safety Authority. Version 4, September 2017. EFSA, Summary of Dietary Reference Values (PDF). Read 2026-10-23.
- Enhancing iron and zinc bioavailability in maize (Zea mays) through phytate reduction. Frontiers in Nutrition 2024. PubMed 39686956. Read 2026-10-23.
- Effect of vegetarian diets on zinc status: a systematic review and meta-analysis of studies in humans. Journal of the Science of Food and Agriculture 2013. PubMed 23595983. Read 2026-10-23.