Zinc
Zinc powers immune cell function, wound healing, taste and smell, and the activity of over 300 enzymes. Your body has no dedicated zinc store, so regular intake matters. Oysters are in a league of their own, but meat, legumes, nuts and whole grains cover most people. Plant zinc is less absorbable (phytates bind it), so vegetarians need a bit more total zinc from food.
Daily value
11 mg
Recipes
11
What if you don’t get enough?
Mild zinc shortfalls can show up as slow wound healing, more frequent colds or dulled taste, all nonspecific. High-dose zinc supplements interfere with copper absorption and can cause nausea, so don't megadose on a hunch. If you suspect a problem, talk to your doctor about testing.
Nutrient shortfalls can only be confirmed with proper testing. This page is general information, not a diagnosis. If you’re concerned, talk to your doctor.
Top food sources of zinc
- Oysters74 mg3 oz673%
- Beef, lean7 mg3 oz64%
- Pork2.9 mg3 oz26%
- Chickpeas, cooked2.5 mg1 cup23%
- Lentils, cooked2.5 mg1 cup23%
- Pumpkin seeds2.2 mg1 oz20%
- Cashews1.6 mg1 oz15%
- Oats, dry1.5 mg1/2 cup14%
- Greek yogurt1.5 mg1 cup14%
- Eggs1.1 mg2 large10%
% = share of the daily value per serving.
11 recipes
Zinc-rich recipes
Every recipe lists full per-serving nutrition, so you know exactly how much zinc you’re getting.
490 min460 kcal1 servings
Berry Overnight Oats
Creamy oats soaked overnight with yogurt, chia and berries. 12g fiber, 310mg calcium and 20g protein. Breakfast that makes itself.
45 min350 kcal4 servings
Spinach & Feta Stuffed Chicken
Chicken breasts stuffed with garlicky spinach and feta. 40g protein, 950mg potassium and 3.4mg iron per serving. Weeknight-impressive, genuinely easy.
20 min520 kcal2 servings
Mediterranean Chickpea Bowl
Chickpeas, quinoa, cucumber, tomato and feta with lemon-olive oil dressing. 12g fiber, 5mg iron and 210mcg folate per bowl. No cooking required.
40 min320 kcal4 servings
Lentil Curry Stew
One-pot red lentil and coconut curry with spinach. 5.5mg iron, 13g fiber and 280mcg folate per serving. Budget-friendly and freezer-friendly.
60 min430 kcal6 servings
Beef & Lentil Chili
Beef and red lentils simmered with smoky spices, finished with cool Greek yogurt and cilantro. 32g protein, 5.5mg iron and 11g fiber per bowl. One pot, zero fuss.
20 min220 kcal8 servings
No-Bake Pumpkin Seed Energy Bites
Chewy no-bake bites of pumpkin seeds, oats, peanut butter and dark chocolate. 90mg magnesium and 1.8mg zinc per serving. The 3pm snack that actually fuels you.
30 min431 kcal4 servings
Beef & Broccoli Stir-Fry
Better-than-takeout beef and broccoli in a glossy ginger-garlic sauce, over brown rice. 27g protein, 6.5mg zinc and double your day’s vitamin C — in 30 minutes.
35 min387 kcal4 servings
Turkey & Spinach Meatballs in Tomato Sauce
Juicy turkey meatballs packed with wilted spinach, simmered in a garlicky tomato sauce. 35g protein and 4mg iron per serving — the kind of dinner that keeps you full for hours.
50 min443 kcal4 servings
Turkey Stuffed Bell Peppers
Sweet roasted peppers filled with spiced turkey, brown rice and black beans under a golden cheddar lid. 33g protein and 223mg vitamin C each — dinner in an edible bowl.
45 min284 kcal4 servings
Chicken & Lentil Soup
The soup equivalent of a warm hug: tender chicken, creamy red lentils, sweet carrots and wilted spinach in a lemony broth. 28g protein per bowl.
20 min269 kcal4 servings
Garlic Shrimp Zucchini Noodles
Plump garlicky shrimp and sweet cherry tomatoes over tender zucchini noodles. 34g protein, just 269 calories, and on the table in 20 minutes flat.
Zinc: quick answers
How much zinc do I need per day?
The daily value is 11 mg. Individual needs vary. Talk to your doctor about what’s right for you.
What are the best food sources?
Top picks: Oysters (74 mg per 3 oz); Beef, lean (7 mg per 3 oz); Pork (2.9 mg per 3 oz); Chickpeas, cooked (2.5 mg per 1 cup); Lentils, cooked (2.5 mg per 1 cup); Pumpkin seeds (2.2 mg per 1 oz); Cashews (1.6 mg per 1 oz); Oats, dry (1.5 mg per 1/2 cup); Greek yogurt (1.5 mg per 1 cup); Eggs (1.1 mg per 2 large).
Can I get enough from food alone?
For most people, a varied diet covers zinc needs. Mild zinc shortfalls can show up as slow wound healing, more frequent colds or dulled taste, all nonspecific. High-dose zinc supplements interfere with copper absorption and can cause nausea, so don't megadose on a hunch. If you suspect a problem, talk to your doctor about testing.