Foods high in zinc
Zinc is involved in immune function, wound healing, DNA synthesis, and even taste and smell. Your body has no real store of it, so a steady daily intake matters — and plant-heavy diets can run low.
Daily target: 8–11 mg.
Top 3 foods high in zinc
Per 100 g, with each food's share of the 11 mg daily value.
- 39 mg355% DV
By far the most zinc-dense food there is.
- 10 mg91% DV
Sprinkle on anything for plant zinc plus protein.
ⓘ Realistically eaten by the spoonful, not the 100 g — a normal serving is closer to 10–15 g.
- 7.8 mg71% DV
An easy plant-based way to bump up zinc.
ⓘ Realistically eaten by the spoonful, not the 100 g — a normal serving is closer to 10–15 g.
Quick tip: If you eat little meat, lean on seeds, beans, and whole grains — and soak or sprout them to absorb more.
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