You use zinc every day without even realizing it. The foods you choose can really affect your energy, healing, and immune defense.
Choosing zinc-rich foods keeps your body running smoothly and can be a surprisingly easy way to support your health.
This article walks you through tasty, simple options—from seafood and meats to seeds, beans, and dairy. You’ll find ideas for building meals with more zinc, whether you’re into animal foods, plant foods, or a bit of everything.
Oysters
Oysters stand out as one of the richest sources of zinc you can eat. Even a small serving packs a big punch for your daily zinc needs, which helps with immune support and wound healing.
You can eat oysters raw, cooked, or baked. They go great with a squeeze of lemon or a sprinkle of herbs.
Stick to moderate portions since oysters are high in minerals (and let’s be honest, they can be pretty rich if you drown them in sauce). If you love seafood, oysters also bring in vitamin B12 and some omega-3s along with zinc.
Always buy oysters from a safe, trusted source and make sure they’re fresh. That way, you lower your risk of foodborne illness.
Beef
Beef gives you a hefty dose of zinc in just one serving. Your immune system and cell repair both benefit from this mineral boost.
Pick lean cuts like sirloin or round to keep saturated fat down. Grill, roast, or toss thin slices into a stir-fry for a fast meal.
Even if you don’t eat much red meat, a little beef can still raise your zinc intake. Pair beef with beans or whole grains for a more balanced plate and extra fiber.
Cook beef thoroughly and let it rest before slicing. Good handling and proper temps make your meal safer and tastier.
Pumpkin seeds
Pumpkin seeds are a crunchy, simple snack that brings a decent zinc boost. Just a small handful adds zinc, protein, healthy fats, and fiber to your day.
Eat them raw or roasted—they’re delicious either way. Toss them into salads, yogurt, or oatmeal for extra crunch.
Shelled seeds (pepitas) are way easier to use in recipes and make snacking simple. Zinc from pumpkin seeds helps your immune system and keeps your skin in good shape.
You’ll also get magnesium and iron, both of which help with energy and muscle function. Keep a jar of roasted pepitas handy for quick snacks.
Sprinkle them on meals for texture and flavor, plus a bit more nutrition with hardly any effort.
Chickpeas
Chickpeas offer a modest zinc bump along with fiber and protein. They help you feel full and keep your energy steady after eating.
Add chickpeas to salads or soups, or mash them into hummus for a tasty, nutrient-rich twist. How you cook them changes their texture and can affect how well your body absorbs some minerals.
Chickpeas also bring in potassium and magnesium, which support your heart. They’re naturally low in sodium and have no cholesterol, so they fit into most eating styles.
For more zinc, combine chickpeas with higher-zinc foods like seeds or lean meats. Pairing them with vitamin C–rich veggies helps your body use the iron in them, too.
Cashews
Cashews offer a good amount of zinc and make for a tasty snack. A handful (about 18 nuts) gives you zinc, healthy fats, protein, and minerals like magnesium and copper.
Toss cashews into salads, yogurt, or trail mix to boost your zinc without much hassle. They’re great on their own or ground into sauces and nut butters for extra flavor.
Keep portions in check since cashews are calorie-dense. Pair them with fruit or veggies for a snack that fills you up.
If you’re allergic to nuts, skip cashews and go for other zinc sources like seeds, legumes, or whole grains. Store cashews in a cool spot or the fridge to keep them fresh.
Pork
Pork brings a solid zinc boost to your meals. A typical 3-ounce cooked pork chop gives you a noticeable chunk of your daily zinc needs.
Pick lean cuts like loin or tenderloin to keep saturated fat lower while still getting zinc and protein. Grilling, roasting, or broiling works well and adds flavor without extra oil.
If pork is on your menu often, mix things up with beans, nuts, or whole grains for a broader nutrient profile. Stick to moderate portions and follow safe cooking temps for best results.
Lentils
Lentils give you a modest hit of zinc, especially handy if you eat mostly plant-based foods. A cooked 100-gram serving has about 1–1.5 mg of zinc, plus protein and fiber.
They also contain phytates, which can make it harder for your body to absorb zinc. Soak, sprout, or ferment lentils before cooking to help cut down phytates and get more zinc.
Try lentils with vitamin C–rich foods like tomatoes or bell peppers. While vitamin C doesn’t raise zinc directly, it helps your body take in other nutrients and makes meals more rounded.
Lentils are super versatile—add them to soups, stews, salads, or even patties. They’re affordable, easy to store, and let you keep nutrition steady without meat.
Chicken
Chicken delivers a steady zinc boost without much fat. Dark meat—think thighs and drumsticks—has more zinc than white breast meat, so go for those if you want a bit extra.
Chicken liver is seriously high in zinc, but eat it sparingly since it’s also loaded with vitamin A and cholesterol. Regular servings of chicken or turkey can help you meet your zinc goals in a balanced diet.
Pair chicken with zinc-friendly sides like beans, yogurt, or whole grains to up your absorption. Grilling or baking keeps the meat lean and the nutrients intact.
If you’re plant-based, remember chicken isn’t your only option—nuts, seeds, legumes, and some fortified foods offer zinc, too. If you’re unsure about your intake, maybe check with a healthcare provider about supplements.
Yogurt
Yogurt makes it easy to add zinc to your day. One serving gives you a decent amount of zinc and protein for muscles and repair.
Go for plain Greek yogurt if you want more protein and a thicker feel. Stir in some nuts or seeds for a zinc boost and a little crunch.
Yogurt also packs probiotics that help your gut, which can support digestion and nutrient absorption. If you’re dairy-free, look for fortified plant yogurts—just check the label to see how much zinc you’re getting.
Use yogurt in breakfasts, snacks, or sauces. It’s great with fruit, oats, or as a base for smoothies and dressings.
Oatmeal
Oatmeal makes it easy to add zinc to your meals. One cooked cup gives you a solid dose of this mineral, plus some fiber and B vitamins.
You can eat oats hot, cold, or toss them into smoothies. I like overnight oats, oatmeal muffins, or a warm bowl with fruit and nuts—these ideas really boost zinc and keep breakfast satisfying.
If you eat mostly plants, oats help make up for the zinc you might miss from animal foods. Pairing oats with legumes, seeds, or dairy can help your body absorb more zinc.
Go for plain rolled or steel-cut oats if you want the least processed choice. Those instant flavored packets? They usually come with extra sugar and less nutrition, so it pays to check the label.
Hi all! I’m Cora Benson, and I’ve been blogging about food, recipes and things that happen in my kitchen since 2019.