Foods high in zinc
Key facts
- Zinc is important for the whole body, and especially for healthy skin, the immune system and wound healing.
- Zinc is especially important to support normal growth and development during pregnancy, childhood and adolescence.
- Zinc tends to be better absorbed from animal-based foods than plant-based foods, so vegetarians and vegans, or people on long-term restricted diets, are more likely to experience zinc deficiency.
- The best source of zinc is oysters, but it's also plentiful in red meat and poultry.
- Other good sources are other kinds of seafood, nuts whole grains, breakfast cereals, and dairy products.
What is zinc?
Zinc is a mineral that is essential for many of the body's normal functions and systems, including:
- the immune system
- wound healing
- blood clotting
- thyroid function
- senses of taste and smell
Zinc also supports normal growth and development during pregnancy, childhood, and adolescence.
Where does zinc come from?
Zinc is found in many foods, but the body cannot absorb the zinc from all foods in the same way.
Zinc tends to be better absorbed from animal-based foods, than plant-based foods. This means that vegetarians and vegans, or people on long-term restricted diets, are more likely to experience zinc deficiency. People who eat mainly grains and legumes need more zinc than people who eat meat and other animal products.
Young babies can get zinc from breastmilk, but usually only in small amounts.
How much zinc do I need?
Most people will get enough zinc by eating a healthy, balanced diet. But people on some medicines, older people, people with some digestive tract (gut) conditions, and people who are pregnant or breastfeeding may need more.
Most adult males need 14 milligrams (mg) of zinc a day, and most females need 8mg. Check how much zinc you need for your age, sex and stage of life in our article about zinc and your health.
What are the best sources of zinc?
The best source of zinc is oysters, but it's also plentiful in red meat and poultry. Other good sources of zinc include other kinds of seafood, nuts whole grains, breakfast cereals, and dairy products.
Here are some good sources of zinc:
|
Food |
Milligrams (mg) zinc per serving |
|---|---|
|
Oysters |
Approximately 30 (depending on variety) in a 90g serving |
|
Beef (steak) |
3.8 in a 90g serving |
|
Pumpkin seeds (pepitas) |
2.2 in a 30g serving |
|
Crab |
3.2 in a 90g serving |
|
Oats (rolled, cooked in water) |
2.3 in a 1 cup serving |
|
Cheese (cheddar) |
1.5 in a 45g serving |
|
Sardines (canned in oil, drained) |
1.1 in a 90g serving |
|
Milk (1% fat) |
1 in 1 cup |
|
Peanuts |
0.8 in a 30g serving |
|
Egg |
0.6 in 1 large egg |
|
Salmon (cooked) |
0.5 in a 90g serving |
|
Rice (white, long-grain) |
0.3 in ½ cup cooked rice |
|
Bread (white) |
0.2 in 1 slice |
Should I take a zinc supplement?
Most people do not need a zinc supplement. However, your doctor or other health professional may recommend a zinc supplement to treat zinc deficiency.
Always talk to your doctor or pharmacist before taking a supplement, as taking too much zinc can cause side effects and interfere with the absorption of other nutrients you need, such as copper and iron.
Resources and support
- Visit Nutrition Australia for information about healthy eating.
- Eat for Health uses the Australian dietary guidelines to provide advice about the amount and types of food you need.
Learn more here about the development and quality assurance of healthdirect content.
Last reviewed: June 2023
