Foods High in Zinc – Benefits and Daily Sources

If you’re wondering what foods are high in zinc, the good news is there are plenty of options to suit different dietary preferences.
 
Zinc is an essential mineral your body needs in small amounts every day, and you can find it in a variety of animal-based and plant-based foods, including seafood, meats, nuts, seeds, and wholegrains.
 
In this article, we’ll explore why zinc is important, how much you need daily, and the best food sources to help you meet your requirements.

Zinc plays a key role in several vital functions that keep the body running smoothly. It plays a role in normal immune system function, contributes to healthy skin, and plays a part in metabolism. Because the body does not store large amounts of zinc, regular intake through diet is important.

Your daily zinc needs depend on your age and gender. According to Australian nutrient reference guidelines, the Recommended Dietary Intake (RDI) for adult men is 14 mg per day, while for adult women it’s 8 mg per day.

For children, the RDI ranges from 3–13 mg per day, depending on age, and for pregnant or breastfeeding women, requirements are slightly higher (up to 10–11 mg per day). These values include zinc from both food and any supplements combined. It’s always a good idea to consult your health professional for personalised advice.

Oysters and shellfish

Oysters are one of the richest natural sources of zinc, providing significantly more zinc per serving than most other foods. Other shellfish such as crab, lobster, and mussels also offer a good amount of zinc, making seafood an excellent choice for boosting your intake.

Red meat and poultry

Beef, lamb, and pork are all good sources of zinc, particularly in lean cuts. Poultry, such as chicken and turkey, also contain zinc, although in smaller amounts compared to red meats. Including moderate servings of these foods as part of a balanced diet can help meet daily zinc requirements.

Dairy products and eggs

Milk, cheese, and yoghurt provide moderate amounts of zinc, and eggs also contribute some zinc to your diet. While they are not as concentrated as seafood or red meat, these foods are useful for everyday intake, especially when combined with other zinc-rich options.

Legumes (chickpeas, lentils, beans)

Legumes are a great plant-based source of zinc, making them especially valuable for vegetarians and vegans. Chickpeas, lentils, and various beans not only provide zinc but also offer fibre and protein. Keep in mind that phytates in legumes can reduce zinc absorption, so soaking or sprouting can help improve bioavailability.

Nuts and seeds (pumpkin seeds, cashews)

Pumpkin seeds are one of the most zinc-rich plant-based foods, while cashews, almonds, and hemp seeds also make excellent choices. Nuts and seeds are easy to include in snacks, salads, or breakfast bowls, making them a convenient way to boost zinc intake.

Wholegrains (quinoa, oats)

Wholegrains like quinoa, oats, and brown rice contain zinc along with other important nutrients like fibre and B vitamins. While the zinc in plant sources is less easily absorbed than from animal foods, including a variety of these grains as part of your diet still helps support overall intake.

If you follow a plant-based diet, it’s still possible to meet your zinc needs with the right food choices. Some of the best vegetarian zinc sources include legumes like chickpeas and lentils, nuts and seeds such as pumpkin seeds, cashews, and hemp seeds, and wholegrains like quinoa and oats. These foods are not only rich in zinc but also provide additional nutrients like protein and fibre.
 
There is some emerging evidence to suggest that high doses of vitamin C could help zinc absorption. Following this idea, it might be a tasty idea to pair lentil soup with a squeeze of lemon juice, or add capsicum to a quinoa salad.
 
Soaking or sprouting legumes and grains before cooking can also reduce phytates, which are compounds that limit mineral absorption, making zinc more available to the body.

Not all sources of zinc are absorbed equally. Zinc from animal-based foods, such as meat and seafood, is generally more bioavailable than zinc from plant-based sources because plant foods contain phytates, which can bind to zinc and reduce absorption.
 
This doesn’t mean you can’t get enough zinc on a plant-based diet, but it does mean paying attention to food preparation can make a difference.
 
Cooking methods like soaking, sprouting, or fermenting legumes and grains help lower phytate levels, which improves zinc availability.
 
Additionally, other nutrients can influence zinc absorption – for example, high calcium intake from supplements or certain fortified foods may compete with zinc, while protein can help support its absorption. Being aware of these factors can help you get the most out of the zinc in your diet.

Meeting your zinc needs doesn’t have to be complicated. A balanced diet that includes a variety of animal-based and plant-based foods can provide plenty of zinc alongside other essential nutrients.
 
Whether you enjoy seafood, lean meats, dairy, or rely on legumes, nuts, seeds, and wholegrains, the key is variety and smart combinations to maximise absorption.
 
Simple daily meal ideas might include oatmeal topped with pumpkin seeds and berries for breakfast, a quinoa salad with chickpeas and lemon dressing for lunch, and grilled chicken or tofu with sautéed vegetables and brown rice for dinner.
 
Snacks like yoghurt with nuts or hummus with veggie sticks can also boost your zinc intake. By planning meals that incorporate both zinc-rich foods and absorption-friendly pairings like vitamin C sources, you can help support your body’s daily zinc requirements naturally.