What Foods Have The Highest Zinc Content? Top High-Zinc Foods

Zinc is one of the trace minerals we humans need to survive. As a mineral, it has various functions. It makes up a few enzymes in the body, activates enzymatic reactions, regulates hormone synthesis and secretion, promotes the synthesis of DNA and proteins, and contributes to a normal immune response.

The recommended daily intake of zinc is 11 mg for adult men and 8 mg for adult women to obtain the full benefits of this nutrient. It is known to boost immunity and prevent colds, promote skin and hair health, and improve menstrual pain in some cases.

But what foods are high in zinc? Some of us know that oysters are rich in zinc, but it is far from being the only recommended food in cases of zinc deficiency. In this post, we’ll provide you with a comprehensive list of foods high in zinc, sorted for your convenience:


This category includes fish and shellfish, oysters, sardines, crab cans, cod roe, etc. Most of these foods are very rich in zinc and other micronutrients.

1) Oysters

from leftsidepains-oysters

Oysters are definitely the number one option to correct zinc deficiency. It is a popular zinc-rich food for a reason, and it is because oysters have the highest zinc content per ounce. Only 3 ounces of raw oysters will give you 32mg of zinc, which is more than three times the recommended daily dose.

In theory, only one ounce of oysters will be enough to get your complete share of zinc for one day. In case of moderate to severe zinc deficiency, patients may initially need to consume an even higher concentration of this mineral. This makes oysters an excellent option to make zinc deficiency corrections faster.

Written by Greg M. Wilcox

With a background in medical research, I'm dedicated to unraveling the complexities of health and nutrition in a way that's easy to understand and implement. From debunking myths to sharing science-backed insights, my goal is to guide you on a journey towards optimal well-being.