The Best Dietary Sources of Zinc

by Eric Narriz

HEALTH & WELLNESS

Zinc is an essential trace mineral that plays a central role in immune function, wound healing, DNA and protein synthesis, growth and development, and cellular signalling. Humans cannot store zinc long-term, so regular dietary intake matters.

Deficiency impairs immune responses, growth in children, and wound repair; conversely, adequate zinc supports resistance to infections and healthy metabolic functioning, according to ajcn.nutrition.org.

These facts are well established as well in other clinical nutrition literature and government health guidance.

Below are top food sources of zinc, taken from peer-reviewed studies, government nutrient datasets, and corroborating medical reviews.

1) Oysters — By weight, oysters are the single richest natural food source of zinc; many analyses show oysters provide dramatically more zinc per serving than other foods. Clinical nutrition and food-composition studies frequently highlight oysters as the gold standard for dietary zinc.

2) Beef (especially lean cuts and braised/cooked portions) — Beef is a major contributor to zinc intake in populations where it’s commonly consumed; its zinc is highly bioavailable compared with plant sources. Population dietary studies and nutrient databases list beef as a top zinc source.

3) Lamb — Like beef, lamb contains substantial amounts of zinc per cooked portion; national nutrient compilations and peer-reviewed analyses include lamb among the high-zinc red meats.

4) Pumpkin seeds (pepitas) — Among seeds and nuts, pumpkin seeds are one of the best plant-based sources of zinc. Food composition tables and reviews of plant sources of zinc single out seeds as particularly dense plant contributors.

5) Chickpeas (garbanzos) — Legumes such as chickpeas contribute meaningful zinc to vegetarian diets; epidemiologic and dietary-intake studies list chickpeas/legumes among common zinc sources, though plant zinc is less bioavailable due to phytate.

6) Cashews — Nuts (including cashews) provide moderate zinc and are useful zinc sources for people following plant-forward diets; food-composition data confirm cashews as zinc contributors.

7) Lentils — Another legume frequently cited in zinc intake studies and nutrient surveys; lentils provide zinc along with fiber and protein, though absorption can be limited by phytate unless prepared (soaked/sprouted/fermented).

8) Yogurt and hard cheeses — Dairy foods contain appreciable zinc and are common, bioavailable dietary sources in many populations; clinical nutrition reviews and the NIH/OHSR nutrient fact sheets include dairy among recommended zinc sources.

9) Crab and lobster (shellfish besides oysters) — Many crustaceans and mollusks supply substantial zinc per serving; seafood surveys and nutrient databases show king crab, lobster and similar shellfish as zinc-rich choices.

10) Eggs (especially the yolk) — Eggs provide modest but reliable amounts of zinc and are often included in dietary surveys and reviews as a useful everyday zinc source.

Notes on bioavailability and practical advice

• Animal vs. plant sources: Zinc from animal-derived foods (meat, seafood, dairy, eggs) is generally absorbed more efficiently than zinc from plant foods because plant foods often contain phytates and other inhibitors. This is consistently reported in nutritional science literature.

  
  

• Boosting plant zinc absorption: Traditional preparations such as soaking, sprouting, fermenting, and longer cooking can reduce phytate levels in legumes, seeds and grains and improve zinc bioavailability — an important strategy for vegetarian or vegan diets. Reviews on dietary factors and zinc absorption discuss these methods.

  
  

• Portion context matters: A modest serving of oysters or a 3-ounce portion of beef supplies far more zinc than a few tablespoons of seeds or a single egg; population surveys (which combine nutrient content and consumption frequency) show that commonly eaten items like beef often contribute the largest share of dietary zinc even when individual servings don’t match oysters.

  
  

Short practical menu ideas to boost zinc

• Breakfast: Greek yogurt with pumpkin seeds and a spoonful of chopped cashews.

• Lunch: Chickpea salad (soaked/sprouted if possible) with hard-boiled egg and grated cheese.

• Dinner: Grilled beef or lamb with a side of lentils; occasional oyster or crab starter for an extra zinc boost.

  
  

  
  

Zinc is essential, but more is not always better: the Tolerable Upper Intake Level for adults is set to avoid long-term excess (chronic very high zinc can interfere with copper absorption and cause other issues). If you suspect deficiency, have specific health conditions, or are considering supplements, consult a clinician; dietary strategies and supplement decisions should be individualized. For authoritative overviews on zinc’s role in human health and recommended intakes, see clinical nutrition reviews and the NIH Office of Dietary Supplements. (ajcn.nutrition.org)

Key references (selected)

• King JC. Zinc: an essential but elusive nutrient. Am J Clin Nutr. (ajcn.nutrition.org)

• Office of Dietary Supplements (NIH). Zinc — Health Professional Fact Sheet. (Office of Dietary Supplements)

• Mai W, et al. Zinc contents in foods and estimates of dietary intakes. Front Nutr. 2024. (Frontiers)

• Song SJ, et al. Food sources of zinc and nutritional status with usual dietary intake among children (example population dietary study). PMC. 2023. (PMC)

• Solomons NW. Dietary sources of zinc and factors affecting bioavailability. Nutr Rev / related review literature. (SAGE Journals)

• USDA / FoodData Central and related zinc composition tables. (FoodData Central)