Does Beef or Pork Have More Zinc

Top 10 Foods Highest in Zinc

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Last Updated: May 9th, 2022

Zinc is an essential mineral forming a component of more than 300 enzymes in the body with functions including wound healing, immune system function, building proteins and DNA, fertility in adults, and growth in children. Zinc is also needed for maintaining the senses of smell and taste.

A deficiency in zinc can lead to stunted growth, diarrhea, impotence, hair loss, eye and skin lesions, impaired appetite, and depressed immunity.

Conversely, consuming too much zinc can lead to nausea, vomiting, loss of appetite, abdominal cramps, diarrhea, and headaches in the short term, and can disrupt the absorption of copper and iron in the long term.

If you have a zinc deficiency, then animal foods are better sources of zinc than plant foods. (2)

Foods high in zinc include oysters, beef, chicken, tofu, pork, nuts, seeds, lentils, yogurt, oatmeal, and mushrooms. The current daily value (DV) for zinc is 11mg.

Below is a list of the top ten foods highest in zinc by common serving size, for more, see the lists of vegetarian zinc foods, high zinc vegetables, high zinc fruits, and high zinc nuts.

• Introduction
• Top 10 High Zinc Foods
• Printable
• Health Benefits of Zinc
• High Risk Groups for a Zinc Deficiency
• About the Daily Value (%DV) Target
• About the Data
•  Nutrient Ranking Tool
• Related
• Feedback
• References

#1: Oysters

Zinc per 6 Oysters	Zinc per 100g	Zinc per 200 Calories
52mg (472% DV)	61mg (555% DV)	155mg (1405% DV)

#2: Beef (Chuck Steak)

Zinc per 5oz Steak	Zinc per 100g	Zinc per 200 Calories
15mg (140% DV)	11mg (99% DV)	12mg (105% DV)

#3: Chicken Leg

Zinc per Roasted Leg (Thigh And Leg)	Zinc per 100g	Zinc per 200 Calories
5mg (49% DV)	2mg (19% DV)	2mg (20% DV)

#4: Firm Tofu

Zinc per Cup	Zinc per 100g	Zinc per 200 Calories
4mg (36% DV)	2mg (14% DV)	2mg (20% DV)

#5: Lean Pork Chops

Zinc in a 6oz Chop	Zinc per 100g	Zinc per 200 Calories
4mg (32% DV)	2mg (19% DV)	2mg (19% DV)

#6: Squash and Pumpkin Seeds

Zinc per 1 Oz Handful	Zinc per 100g	Zinc per 200 Calories
3mg (27% DV)	10mg (94% DV)	5mg (42% DV)

#7: Lentils

Zinc per Cup	Zinc per 100g	Zinc per 200 Calories
3mg (23% DV)	1mg (12% DV)	2mg (20% DV)

#8: Low-Fat Yogurt

Zinc per Cup	Zinc per 100g	Zinc per 200 Calories
2mg (22% DV)	1mg (9% DV)	3mg (31% DV)

#9: Oatmeal

Zinc per Cup	Zinc per 100g	Zinc per 200 Calories
2mg (21% DV)	1mg (9% DV)	3mg (26% DV)

#10: Shiitake Mushrooms

Zinc per Cup Cooked	Zinc per 100g	Zinc per 200 Calories
2mg (18% DV)	1mg (12% DV)	5mg (43% DV)

See All 200 Foods High in Zinc

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Health Benefits of Zinc

• Healthy Immune Function - Even mild to moderate zinc deficiency can depress the immune system through impaired macrophage and neutrophil functions,and associated effects.(3) Zinc is also essential for creation and activation of T-lymphocytes.(4,5) Further, low levels of zinc have been associated with increased susceptibility to pneumonia and other infections in children and the elderly.(6-9)
• Alleviation of the Common Cold (*Controversial) - There are conflicting studies as to whether or not zinc supplements can alleviate symptoms of the common cold and shorten its duration. At least one study confirms decreased duration of cold symptoms compared to a control,(10) however, other studies report no effect.(11,12) Since no harm is reported, increasing zinc intake could only help.
• Healing of Cuts and Wounds - Zinc is essential for healthy skin and maintenance of mucosal membranes. Adequate levels of zinc is necessary for proper wound healing.(13)
• Reduced Severity and Duration of Diarrhea - Studies show that increased intake of zinc can reduce duration and severity of diarrhea in undernourished children with infections.(14-17)
• Prevention and Reduction of Age-Related Eye Damage - High dietary intake of zinc, as well as vitamins C, E, and beta-carotene, has been associated with reduced age-related macular degeneration in the elderly.(18)

High Risk Groups for a Zinc Deficiency

• Alcoholics - 30-50% of alcoholics have low levels of zinc because alcohol decreases zinc absorption and increases urinary secretion of zinc.
• Vegetarians - The bio-availability of zinc is higher in meats and thus more easily absorbed. Further, legumes and whole grains contain phytates which bind zinc and inhibit absorption. Vegetarians should aim to eat 50% DV more zinc each day to ensure proper levels. For more vegetarian sources of zinc see the lists of vegetarian zinc foods, high zinc fruits and high zinc vegetables.
• Pregnant and Lactating Women - A developing fetus requires a high amount of zinc, likewise, there is a high amount of zinc lost through breast milk after birth.
• Older Infants who are Exclusively Breastfed - Infants older than 6 months should eat age-appropriate foods which provide zinc as the amount in breast milk is no longer ample.
• People with Sickle Cell Disease - For unknown reasons 44% of children, and 60-70% of adults with sickle cell disease have low levels of zinc.
• People with Gastrointestinal and Other Diseases - Gastrointestinal surgery, Crohn's disease, ulcerative colitis, short bowel syndrome and other digestive diseases can all decrease zinc absorption and increase zinc loss from the body.
• People consuming high doses of Iron Supplements - Iron can interfere with zinc absorption, to reduce this effect, iron supplements should be taken between meals to allow time for zinc to be absorbed properly.
• People taking Diuretics - Thiazide diuretics such as chlorthalidone (Hygroton) and hydrochlorothiazide (Esidrix and HydroDIURIL) can increase zinc excretion by 60%, and over the long term, deplete body tissues of zinc stores. Be sure to consult your doctor or clinician to monitor your zinc level if you are taking these diuretics for a sustained period of time, and be sure to eat more zinc-rich foods.

About the Data

Data for the curated food lists comes from the USDA Food Data Central Repository.

You can check our data against the USDA by clicking the (Source) link at the bottom of each food listing.

Note: When checking data please be sure the serving sizes are the same. In the rare case you find any difference, please contact us and we will fix it right away.

About Nutrient Targets

Setting targets can provide a guide to healthy eating.

Some of the most popular targets include:

• Daily Value (%DV) - The %DV is a general guideline for everyone and takes into account absorption factors. It is the most common target in the U.S. and found on the nutrition labels of most products. It is set by the U.S. FDA.
• Reference Dietary Intake (%RDI) - The Reference Dietary Intake (RDI) accounts for age and gender. It is set by the U.S. Institute of Medicine. The RDI for amino acids is set by the U.N. World Health Organization. The daily value (%DV) builds on the reference dietary intake to create a number for everyone.
• Adequate Intake (%AI) - Sets a target for Omega 3 and Omega 6 fats. The Adequate Intake is also set by the U.S. Institute of Medicine. It represents a number to ensure adequacy but lacks the same level of evidence as the Reference Dietary Intake. In short, the number is less accurate than the RDI.

See the Guide to Recommended Daily Intakes for more information.

Want to set your own targets? Sign up for an account and set custom targets in the daily meal planner.

• Foods High in Zinc
• Foods Low in Zinc
• Vegetables High in Zinc
• Fruits High in Zinc
• Vegetarian Foods High in Zinc
• Nuts High in Zinc
• Grains High in Zinc
• Beans High in Zinc
• Dairy High in Zinc
• Breakfast Cereals High in Zinc
• Fast Foods High in Zinc

View more food groups with the nutrient ranking tool, or see ratios with the nutrient ratio tool.

• High Zinc Foods for Vegans and Vegetarians
• High Zinc Vegetables
• High Zinc Fruits
• High Zinc Nuts
• 200 Breakfast Cereals High in Zinc
• High Copper Foods
• Foods for Skin Health
• The Best 10 Foods For Healthy Hair And Nails

feedback

Data Sources and References

1. U.S. Agricultural Research Service Food Data Central
2. Office Of Dietary Supplements Fact Sheet
3. Wintergerst ES, Maggini S, Hornig DH. Contribution of selected vitamins and trace elements to immune function. Ann Nutr Metab 2007;51:301-23.
4. Institute of Medicine, Food and Nutrition Board. Dietary Reference Intakes for Vitamin A, Vitamin K, Arsenic, Boron, Chromium, Copper, Iodine, Iron, Manganese, Molybdenum, Nickel, Silicon, Vanadium, and Zinc. Washington, DC: National Academy Press, 2001.
5. Beck FW, Prasad AS, Kaplan J, Fitzgerald JT, Brewer GJ. Changes in cytokine production and T cell subpopulations in experimentally induced zinc-deficient humans. Am J Physiol 1997;272:E1002-7.
6. Bahl R, Bhandari N, Hambidge KM, Bhan MK. Plasma zinc as a predictor of diarrheal and respiratory morbidity in children in an urban slum setting. Am J Clin Nutr 1998;68 (2 Suppl):414S-7S.
7. Brooks WA, Santosham M, Naheed A, Goswami D, Wahed MA, Diener-West M, et al. Effect of weekly zinc supplements on incidence of pneumonia and diarrhoea in children younger than 2 years in an urban, low-income population in Bangladesh: randomized controlled trial. Lancet 2005;366:999-1004.
8. Meydani SN, Barnett JB, Dallal GE, Fine BC, Jacques PF, Leka LS, et al. Serum zinc and pneumonia in nursing home elderly. Am J Clin Nutr 2007;86:1167-73.
9. Black RE. Zinc deficiency, infectious disease and mortality in the developing world. J Nutr 2003;133:1485S-9S.
10. Prasad AS, Beck FW, Bao B, Snell D, Fitzgerald JT. Duration and severity of symptoms and levels of plasma interleukin-1 receptor antagonist, soluble tumor necrosis factor receptor, and adhesion molecules in patients with common cold treated with zinc acetate. J Infect Dis 2008 ;197:795-802.
11. Turner RB, Cetnarowski WE. Effect of treatment with zinc gluconate or zinc acetate on experimental and natural colds. Clin Infect Dis 2000;31:1202-8.
12. Eby GA, Halcomb WW. Ineffectiveness of zinc gluconate nasal spray and zinc orotate lozenges in common-cold treatment: a double-blind, placebo-controlled clinical trial. Altern Ther Health Med 2006;12:34-8.
13. Wintergerst ES, Maggini S, Hornig DH. Contribution of selected vitamins and trace elements to immune function. Ann Nutr Metab 2007;51:301-23.
14. Black RE. Therapeutic and preventive effects of zinc on serious childhood infectious diseases in developing countries. Am J Clin Nutr 1998;68:476S-9S.
15. Bhutta ZA, Bird SM, Black RE, Brown KH, Gardner JM, Hidayat A, et al. Therapeutic effects of oral zinc in acute and persistent diarrhea in children in developing countries: pooled analysis of randomized controlled trials. Am J Clin Nutr 2000;72:1516-22.
16. Lukacik M, Thomas RL, Aranda JV. A meta-analysis of the effects of oral zinc in the treatment of acute and persistent diarrhea. Pediatrics 2008;121:326-36.
17. Fischer Walker CL, Black RE. Micronutrients and diarrheal disease. Clin Infect Dis 2007;45 (1 Suppl):S73-7.
18. Van Leeuwen R, Boekhoorn S, Vingerling JR, Witteman JC, Klaver CC, Hofman A, et al. Dietary intake of antioxidants and risk of age-related macular degeneration. JAMA 2005;294:3101-7.

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