Foods high in zinc: the ranking by real portion
The short answer
The oyster dominates the ranking with 22.5 mg of zinc per 100 g, more than double a woman’s daily reference. Far behind come crab, veal, spiny lobster and beef, at around 5 to 8 mg per portion. On the plant side, hemp seeds, pumpkin seeds and oats provide 2 to 3 mg, but their zinc is less well absorbed because of phytates: a vegan diet needs more zinc, not less.
The ranking, sorted by what a portion really provides
| Food | Portion | Zinc | Share of 9.3 mg | Share of 11.7 mg | Calories |
|---|---|---|---|---|---|
| Oyster, raw | 100 g | 22.5 mg | 242% | 192% | 67 kcal |
| Crab | 100 g | 7.7 mg | 83% | 66% | 104 kcal |
| Veal, grilled rack | 100 g | 7.6 mg | 82% | 65% | 171 kcal |
| Spiny lobster, cooked | 100 g | 7.3 mg | 78% | 62% | 106 kcal |
| Pork liver, cooked | 100 g | 6.7 mg | 72% | 57% | 159 kcal |
| Spider crab, cooked | 100 g | 5.9 mg | 63% | 50% | 108 kcal |
| Beef steak, grilled | 100 g | 5.4 mg | 58% | 46% | 128 kcal |
| Beef mince, cooked | 100 g | 5.1 mg | 55% | 43% | 229 kcal |
| Lamb, cooked | 100 g | 4.3 mg | 47% | 37% | 193 kcal |
| Turkey, roasted | 100 g | 3.8 mg | 40% | 32% | 151 kcal |
| Squid, cooked | 100 g | 3.5 mg | 37% | 30% | 149 kcal |
| Hemp seeds | 30 g | 3 mg | 32% | 25% | 185 kcal |
| Oats | 60 g | 2.4 mg | 26% | 20% | 227 kcal |
| Pumpkin seeds | 30 g | 2.3 mg | 25% | 20% | 185 kcal |
| Lentils, cooked | 150 g | 1.9 mg | 20% | 16% | 188 kcal |
| Quinoa, cooked | 150 g | 1.8 mg | 19% | 15% | 224 kcal |
| Sesame seeds | 30 g | 1.7 mg | 18% | 15% | 182 kcal |
| Chickpeas, cooked | 150 g | 1.7 mg | 18% | 14% | 222 kcal |
| Parmesan | 30 g | 1.2 mg | 13% | 10% | 123 kcal |
| Eggs | 2 eggs, 100 g | 1 mg | 11% | 9% | 140 kcal |
The oyster, a case apart
With 22.5 mg per 100 g, the oyster provides four times more than beef steak on its own. A dozen oysters now and then is enough to raise the week’s intake noticeably.
Red meat, the everyday source
Veal, beef and lamb provide between 4.3 and 7.6 mg per 100 g, or 47 to 82% of a woman’s reference. Poultry contains less: 3.8 mg for turkey, barely more than 1 mg for raw chicken breast. Fish provides very little, 1.4 mg for sardine and 0.4 mg for tuna.
Phytates, the brake on plant zinc
Wholegrain cereals, pulses and seeds contain phytates, which bind zinc and reduce its absorption. Anses takes this into account: its reference rises with the phytates in the diet, up to 14 mg per day for a man and 11 mg for a woman when phytate intake reaches 900 mg per day, a common level in diets rich in wholegrain cereals and pulses.
In practice, a plant-based day with 60 g of oats (2.4 mg), 30 g of hemp seeds (3 mg), 150 g of lentils (1.9 mg) and 150 g of quinoa (1.8 mg) provides 9 mg. That is almost a woman’s reference for an average diet, but only 82% of the one that applies to a diet rich in phytates. Soaking, sprouting and sourdough fermentation reduce phytates. Useful combinations are in our guide to plant protein.
How much zinc per day
| Profile | Low phytates (300 mg) | Medium (600 mg) | High (900 mg) |
|---|---|---|---|
| Adult man | 9.4 mg | 11.7 mg | 14 mg |
| Adult woman | 7.5 mg | 9.3 mg | 11 mg |
| Pregnant woman | 9.1 mg | 10.9 mg | 12.6 mg |
| Breastfeeding woman | 10.4 mg | 12.2 mg | 13.9 mg |
A day that covers a woman’s reference without effort: a beef steak (5.4 mg), 150 g of lentils (1.9 mg) and 30 g of pumpkin seeds (2.3 mg), giving 9.6 mg. Watch the totals against the safety limit of 25 mg per day: 100 g of oysters already provide 22.5 mg, and a supplement adds to what is on your plate. The products are compared in our zinc comparison.
Frequently asked questions
Which food is richest in zinc?
The oyster, with 22.5 mg per 100 g according to Ciqual, more than double a woman’s reference. Crab and veal follow, at around 7.7 mg.
Which meat is richest in zinc?
Grilled veal (7.6 mg per 100 g), then beef (5.4 mg) and lamb (4.3 mg). Poultry contains less.
Which plant foods are rich in zinc?
The hemp seeds (3 mg per 30 g), oats, pumpkin seeds, lentils and quinoa. Their zinc is less well absorbed because of phytates.
Do vegans lack zinc?
They need more zinc, not less: Anses raises the reference to as much as 11 mg for a woman and 14 mg for a man when the diet is rich in phytates. Seeds, wholegrain cereals and pulses at every meal help.
How much zinc per day?
For an average diet, Anses sets 11.7 mg per day for a man and 9.3 mg for a woman, with a safety limit of 25 mg.
The other rankings
Same method, based on the Ciqual table: foods high in iron, foods high in magnesium, foods high in potassium, foods high in calcium, foods high in selenium, foods high in iodine, foods high in vitamin B12, foods high in vitamin C, foods high in vitamin D, foods high in omega-3, highest-protein foods, vegetables high in fibre, least sugary fruits.
Our sources
- Ciqual 2025 table (Anses), Zinc column in mg/100 g, cross-checked with the site’s food pages. Portions are shown in each table.
- Anses, Nutritional reference values for vitamins and minerals (in French), March 2021.
