Foods high in zinc
Key facts
- Zinc is needed for healthy skin and your immune system.
- It’s important to make sure you have enough zinc to support normal growth during pregnancy, childhood and early adulthood.
- It’s easier for your body to absorb zinc from animal-based foods such as seafood and red meat.
- Other good sources of zinc are nuts and whole grains.
- If you have low levels of zinc, your doctor may prescribe you a zinc supplement.
What is zinc?
Zinc is a mineral that is important for many of your body's normal functions, including:
- your immune system
- wound healing
- skin health
- senses of taste
- healthy growth during pregnancy and childhood
Where does zinc come from?
The body does not produce zinc, so it must be absorbed from food. It is then stored in your muscle and bone.
Zinc is found in many foods. Your body can absorb zinc better from animal-based foods, rather than plant-based foods.
Babies can get zinc from breastmilk, but only in small amounts.
What foods are high in zinc?
The best source of zinc is oysters, but red meat and poultry are also good options. Other sources of zinc are:
- different kinds of seafood
- nuts
- whole grains
- dairy products
Here are some good sources of zinc:
| Food | Serving size | Zinc content in milligrams (mg) |
|---|---|---|
| Oysters | 90 grams | 15 mg |
| Crab | 100 grams | 6 mg |
| Sardines | 100 grams | 3 mg |
| Oats (rolled, uncooked) | 120 grams | 3 mg |
| Pumpkin seeds (pepitas) | 30 grams | 2 mg |
| Eggs | 2 large | 1.5 mg |
| Cheese (cheddar) | 2 slices | 1 mg |
| Milk (1% fat) | 1 cup | 1 mg |
| Peanuts | 30 grams | 0.9 mg |
| Beef (steak) | 65 grams | 0.8 mg |
| Rice cooked (white) | ½ cup | 0.6 mg |
| Salmon (cooked) | 100 grams | 0.5 mg |
| Bread (white) | 1 slice | 0.3 mg |
How much zinc do I need?
Most people will get enough zinc by eating a healthy, balanced diet that includes adequate animal foods and a good range of plant foods.
You are more likely to have low zinc levels:
- after an illness or surgery
- during pregnancy
- when you’re older than 65 years
- if you have conditions that affect your digestive tract
Most adult males need 14 milligrams (mg) of zinc a day, and most females need 8mg.
Find out how much zinc you need.
Should I take a zinc supplement?
Your doctor may recommend a zinc supplement if you have a zinc deficiency.
Adults can safely supplement with up to 50mg of zinc per day, but it is important to follow the instructions of your doctor.
Your doctor will organise a blood test after about 2 months of taking the supplement. If your zinc levels have returned to normal, you can stop taking the supplement.
Do zinc supplements cause side effects?
Taking too much zinc can cause side effects such as:
Having too much zinc can also affect your body’s ability to absorb other nutrients, such as copper.
Always talk to your doctor or pharmacist before taking a supplement.
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Resources and support
Visit Nutrition Australia for information about healthy eating.
Eat for Health uses the Australian dietary guidelines to provide advice about the amount and types of food you need.
You can also call the healthdirect helpline on 1800 022 222 (known as NURSE-ON-CALL in Victoria). A registered nurse is available to speak with you 24 hours a day, 7 days a week.
Learn more here about the development and quality assurance of healthdirect content.
Last reviewed: April 2025
