USDA-derived rankings
Dairy-free foods high in zinc
Zinc powers immune cells, wound healing, taste and testosterone production, with meat and shellfish the richest sources.
Who this is for: Useful if you get every cold going, eat mostly plants, or train hard.
Reviewed 20 July 2026. Ranked per typical serving against the fixed adult reference of 9.5 mg a day.
The clear number one
Oysters
One serving (85g) gives you 66.8 mg of zinc, around 703% of the daily reference in one go.
See the full nutrition score for oystersThe ranking
Ranked by what a typical serving covers, because nobody eats 100g of everything. The badge shows per-100g density: high means at least 30% of the daily reference per 100g, source means at least 15%.
| # | Food | Per serving | Per 100g |
|---|---|---|---|
| 1 | Oysters | 66.8 mg703% of daily reference | 78.6 mghigh |
| 2 | Ribeye Steak | 10.5 mg110% of daily reference | 7 mghigh |
| 3 | Sirloin Steak | 8.2 mg86% of daily reference | 5.5 mghigh |
| 4 | Crab | 7.6 mg80% of daily reference | 7.6 mghigh |
| 5 | Beef (Mince / Steak) | 7.1 mg75% of daily reference | 6.3 mghigh |
| 6 | Baked Beans | 4.8 mg50% of daily reference | 2.3 mgsource |
| 7 | Beef Liver | 4.5 mg47% of daily reference | 5.3 mghigh |
| 8 | Turkey Mince | 4.1 mg44% of daily reference | 3.8 mghigh |
| 9 | Lamb Chop | 4.1 mg43% of daily reference | 4.1 mghigh |
| 10 | Lobster | 4.1 mg43% of daily reference | 4.1 mghigh |
| 11 | Hemp Seeds | 3 mg31% of daily reference | 9.9 mghigh |
| 12 | Roast Chicken | 2.9 mg31% of daily reference | 2.1 mgsource |
| 13 | Pork Chop | 2.9 mg31% of daily reference | 2.3 mgsource |
| 14 | Pork Tenderloin | 2.9 mg31% of daily reference | 2.4 mgsource |
| 15 | Mussels | 2.7 mg28% of daily reference | 2.7 mgsource |
| 16 | Lentils (cooked) | 2.6 mg27% of daily reference | 1.3 mg |
| 17 | Chickpeas (cooked) | 2.5 mg26% of daily reference | 1.5 mgsource |
| 18 | Porridge (Cooked Oats) | 2.3 mg25% of daily reference | 1 mg |
| 19 | Wild Rice | 2.2 mg23% of daily reference | 1.3 mg |
| 20 | Sausage (pork) | 2.2 mg23% of daily reference | 2 mgsource |
Anything tagged as containing dairy is excluded.
Narrow it to your way of eating
How this list is built
Every number comes from Nutrigate's USDA-derived generic food table, the same data behind the food nutrition scores. The daily reference for zinc is 9.5 mg, an evidence-based adult amount; the app personalises it to you. Serving sizes are typical household portions, shown in grams so you can judge them.