Zinc contributes to immunity, wound healing, skin/hair/nails, fertility, and protein and DNA synthesis. For mechanisms, intakes, and safety, see the NIH ODS professional fact sheet on zinc.
Top 15 — zinc-rich foods
Indicative guidelines (mg/100 g or per common serving). Content varies depending on species, cut, diet, processing, and cooking. For precise values, consult the Ciqual table (ANSES) and FoodData Central (USDA).
- Oysters: very rich, often > 20 mg/100 g (high variability by species)
- Crab, lobster, shrimp: ~4–12 mg/100 g
- Beef (steak, braised): ~4–9 mg/100 g
- Lamb/veal (including offal): ~4–12 mg/100 g
- Aged cheese (e.g., cheddar/emmental): ~3–5 mg/100 g
- Sesame seeds / tahini: ~5–10 mg/100 g
- Pumpkin seeds: ~6–8 mg/100 g
- Sunflower / poppy / flax seeds: ~3–6 mg/100 g
- Cashews / almonds / hazelnuts: ~2–5 mg/100 g
- Unsweetened cocoa (powder): ~4–7 mg/100 g
- Whole oat flakes (dry): ~3–4 mg/100 g
- Whole wheat bread (per slice): ~0.5–1.5 mg
- Lentils/chickpeas/beans (cooked): ~1–2 mg/100 g
- Eggs: ~1–1.5 mg/100 g
- Yogurt/cottage cheese (per 150–200 g): ~1–2 mg
For seeds/nuts, a typical serving is ~30 g; for cooked grains/legumes, ~150–200 g; for meat/fish, ~120–150 g. Distribute several sources throughout the day rather than aiming for a "miracle food".
Optimizing absorption
- Reduce phytates (whole grains, legumes) via soaking, sprouting, or sourdough fermentation: these techniques decrease the chelating effect of phytates and improve zinc bioavailability.
- Animal protein intake: the presence of animal proteins can facilitate zinc absorption.
- Avoid large concurrent intakes at the same time: high doses of iron or calcium and zinc supplements interfere with each other. Space by 2–4 h if necessary.
- Fractionate a zinc supplement intake to improve tolerance and smooth absorption (see which form of zinc to choose).
- Limit alcohol and excess refined sugars likely to disrupt absorption and status.
For detailed factors (phytates, zinc-iron/copper interactions, status sensitivity), see the NIH ODS fact sheet (zinc, absorption).
Daily guidelines (recommended intakes)
Guidelines vary by organization. Common references for adults:
| Population | Daily guideline |
|---|---|
| Adult men | ≈ 11 mg/day |
| Adult women | ≈ 8 mg/day |
| Pregnancy/breastfeeding | ≈ 11–12 mg/day |
| Vegetarians/vegans | needs higher (phytates ↑) |
See the national guidelines presented by ANSES (PNNS) and the international synthesis (RDA/UL, interactions) in the NIH ODS fact sheet (zinc).
Risks, interactions and precautions
- Deficiency: decreased immunity, taste/smell disorders, skin/nails/hair, slow healing. See our zinc deficiency symptoms guide.
- Prolonged supplementation: high doses can induce copper deficiency (anemia, decreased immunity). Respect supervision and reasonable durations. More info: side effects.
- Upper limit (UL): for adults, ~40 mg/day (all sources combined) is often retained internationally; EFSA may propose different thresholds by age. Details in the NIH ODS safety section.
- Drug interactions: zinc decreases absorption of quinolones/tetracyclines and can interact with some antacids or bisphosphonates; space by 2–4 h (see our interactions and alcohol).
- Competition with iron/calcium: avoid co-ingestion of high doses; adjust timing.
No high-dose self-medication over long periods: risk of copper deficiency and adverse effects. Prioritize first the plate, then short courses if necessary, with professional advice.
Sources and further reading
- Mechanisms, needs, safety: NIH ODS professional fact sheet on zinc.
- Composition tables: Ciqual table (ANSES) and FoodData Central (USDA).
- FR guidelines: ANSES page dedicated to zinc.
