Nutrient glossary
What is zinc?
Zinc powers immune cells, wound healing, taste and testosterone production, with meat and shellfish the richest sources.
Reviewed 20 July 2026. General information, not medical advice.
The short version
Hundreds of enzymes need zinc, which is why running short shows up in so many ways: more infections, slow-healing cuts, dulled taste and smell. The body has no real zinc store, so regular intake matters.
Oysters are in a league of their own, but red meat, cheese, beans, nuts and seeds do the daily work. Plant zinc absorbs less well because phytates bind it, so plant-based eaters need a bit more margin.
Daily reference
9.5 mg a day
The reference is 9.5 mg a day for men and 7 mg for women.
This is the fixed adult reference used across these pages. In the app, your amount adjusts to your body and way of eating.
Best food sources of zinc
Full ranking| Food | Per serving | Per 100g |
|---|---|---|
| Oysters | 66.8 mg | 78.6 mg |
| Ribeye Steak | 10.5 mg | 7 mg |
| Sirloin Steak | 8.2 mg | 5.5 mg |
| Crab | 7.6 mg | 7.6 mg |
| Beef (Mince / Steak) | 7.1 mg | 6.3 mg |
| Baked Beans | 4.8 mg | 2.3 mg |
| Beef Liver | 4.5 mg | 5.3 mg |
| Turkey Mince | 4.1 mg | 3.8 mg |
Common questions
- Does zinc help with colds?
- Zinc lozenges started within 24 hours can shorten a cold somewhat. Adequate daily zinc keeps immune function normal; megadoses add nothing and can upset copper balance.
- Which plant foods have the most zinc?
- Pumpkin seeds, hemp seeds, tofu, lentils, chickpeas and oats are the practical plant sources.