Guide · Oct 13, 2026
Foods High in Zinc: Per-Serving Table for Men (USDA Data)
Zinc per serving in 21 common foods, from oysters and beef to beans and seeds, with % Daily Value and the 40 mg upper limit.
By the ProstateFoods editorial team · Last updated
By the ProstateFoods editorial team · Last updated October 13, 2026 Short answer: Oysters are in a class of their own, with more zinc in 3 ounces than most people need in several days. After that come beef, crab, hemp and pumpkin seeds, cashews, pork and beans. Adult men need 11 mg of zinc a day, and the upper limit from all sources is 40 mg [1].
Zinc per serving
| Food | Serving | mg zinc per serving | % DV (11 mg) |
|---|---|---|---|
| Oysters, wild, cooked | 3 oz (85 g) | 66.8 | 607% |
| Beef chuck roast, lean, braised | 3 oz (85 g) | 8.7 | 79% |
| Alaska king crab, cooked | 3 oz (85 g) | 6.5 | 59% |
| Ground beef 85% lean, cooked | 3 oz (85 g) | 5.3 | 48% |
| Hemp seeds, hulled | 3 tbsp (30 g) | 3.0 | 27% |
| Lentils, cooked | 1 cup (198 g) | 2.5 | 23% |
| Chickpeas, cooked | 1 cup (164 g) | 2.5 | 23% |
| Pumpkin seed kernels, roasted | 1 oz (28.35 g) | 2.2 | 20% |
| Pork tenderloin, cooked | 3 oz (85 g) | 2.1 | 19% |
| Tofu, firm, calcium-set | 1/2 cup (126 g) | 2.0 | 18% |
| Black beans, cooked | 1 cup (172 g) | 1.9 | 18% |
| Cashews, dry roasted | 1 oz (28.35 g) | 1.6 | 14% |
| Sunflower seed kernels, dry roasted | 1 oz (28.35 g) | 1.5 | 14% |
| Oats, dry (not fortified) | 1/2 cup (40.5 g) | 1.5 | 13% |
| Turkey breast, roasted | 3 oz (85 g) | 1.3 | 12% |
| Swiss cheese | 1 oz (28.35 g) | 1.2 | 11% |
| Almonds | 1 oz (28.35 g) | 0.9 | 8% |
| Greek yogurt, plain, nonfat | 1 container (170 g) | 0.9 | 8% |
| Chicken breast, roasted | 1/2 breast (86 g) | 0.9 | 8% |
| Egg, hard-boiled | 1 large (50 g) | 0.5 | 5% |
| Salmon, Atlantic farmed, cooked | 3 oz (85 g) | 0.4 | 3% |
Nutrient values are from USDA FoodData Central, SR Legacy (April 2018 release), calculated per the serving shown from USDA's per-100 g figures and USDA portion weights. Values vary by variety, brand and growing conditions. [2]
Notes on reading the table
- Plant sources are absorbed less well. Beans, grains and seeds contain phytates, which bind zinc. NIH notes that vegetarians may need up to 50% more zinc than the RDA [1]. Soaking, sprouting and leavening (as in bread) reduce phytates.
- The upper limit is about supplements, mostly. It's hard to exceed 40 mg a day from ordinary food unless you eat oysters often. Too much zinc over time can lower copper levels [1].
- Zinc lozenges, nasal sprays and supplements are a separate topic. Talk to your doctor or pharmacist before taking them, because zinc interacts with some antibiotics and diuretics [1].
Zinc and the prostate
The prostate holds a lot of zinc, which is why zinc comes up on prostate-health sites. That fact does not mean eating more zinc helps your prostate, and NIH does not recommend zinc for prostate health. Get zinc from food in normal amounts and talk to your doctor before taking a supplement.
Easy zinc-rich swaps
- Add a handful of pumpkin seeds or hemp seeds to oatmeal or salad. Manitoba Harvest hemp hearts need no prep.
- Use lentils or chickpeas in soups and chili.
- A few times a month, canned smoked oysters on whole-grain crackers.
Sources
- NIH Office of Dietary Supplements. Zinc: Fact Sheet for Health Professionals. https://ods.od.nih.gov/factsheets/Zinc-HealthProfessional/
- U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, SR Legacy (2018). https://fdc.nal.usda.gov/
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ProstateFoods writes about food, not treatment. Nothing here is medical advice or a claim that any food treats, cures or prevents a disease. Talk to your doctor before changing how you eat, especially if you take medication or have a health condition. See our medical disclaimer. Photo: Plate of 6 oysters - La Petite Plage 2025-03-25 by Andy Li, CC0, via Wikimedia Commons.
Frequently asked questions
What food is highest in zinc?
Oysters, by far. Three ounces of cooked wild eastern oysters have about 67 mg of zinc in USDA data, several times the daily need.
How much zinc do men need per day?
Adult men need 11 mg a day. The upper limit for adults, from food and supplements combined, is 40 mg a day.
What are the best plant sources of zinc?
Hemp seeds, pumpkin seeds, cashews, chickpeas, lentils, oats and tofu. Zinc from plants is absorbed less well than from meat and seafood.