Which foods contain zinc?

Oysters contain the most zinc: 3 ounces of farmed raw oysters have 32 mg.^[1] Beef, crab, pork, poultry, cheese and fortified breakfast cereals are also good sources.^[1]

Zinc per serving in some foods:

• beef sirloin, 3 ounces: 3.8 mg^[1]
• blue crab, 3 ounces: 3.2 mg^[1]
• fortified breakfast cereal, 1 serving: 2.8 mg^[1]
• pumpkin seeds, 1 ounce: 2.2 mg^[1]
• cheddar cheese, 1.5 ounces: 1.5 mg^[1]
• lentils, half a cup: 1.3 mg^[1]
• egg, 1 large: 0.6 mg^[1]

Beans, nuts and whole grains contain phytate, which binds zinc in the gut and lowers how much is absorbed. Fruits and vegetables contain very little zinc.^[1]