Health Reference LibraryFoods high in zinc: UK portions and how far they get you
This entry is part of the Nutri Tailor Health Reference Library — cited research on supplements, nutrients and adjacent areas of health.
Summary
Oysters are in a class of their own at 30 mg or more for six, and after them lean beef supplies about 4.5 mg a portion, with pumpkin seeds, cashews, chickpeas, eggs and cheese each adding one or two milligrams. The reference intake is 9.5 mg a day for men and 7 mg for women. Zinc from meat, shellfish and dairy is well absorbed; zinc from wholegrains and pulses is bound by phytates and absorbed at about half the rate, so vegetarians need roughly half as much again from food, and a plant based diet often sits just under the line. Soaking, sprouting and sourdough free some of it.
How it works
How much you absorb matters as much as how much is on the plate. Meat, shellfish and dairy supply well absorbed zinc; the zinc in wholegrains and pulses is bound by phytates and absorbed at half the rate, so vegetarians need about 50 percent more from food. Soaking, sprouting and sourdough fermentation free some of it. A mixed diet covers the reference intake; a plant based diet often sits just under it.
Effective dose
The reference intake is 9.5 mg a day for men and 7 mg for women; the table gives the richest everyday sources, starting with oysters at about 30 mg or more, the richest source by far for 6 and beef, lean, cooked at about 4.5 mg for 100 g. Portion figures in the table are approximate, from the NHS and the NIH Office of Dietary Supplements food tables, and vary with variety, season and cooking; they are for planning a day, not for accounting.
Practical framework
Build the day from the table: two or three of the portions above usually reach the reference intake. If food will not close the gap, Nutri Tailor stocks [zinc picolinate](/products/zinc), made in the UK; the dose page linked below says how much. To read your own result against the UK ranges, use the free blood test result interpreter. This is a summary of published research, not personal health advice. Talk to your GP or a registered nutritional therapist before changing what you take, especially if you are pregnant, have a diagnosed condition or are under ongoing care.
Common misconceptions
That one superfood does it: zinc adds up across the day from ordinary foods. That the figure on a packet is what you absorb: absorption depends on the form and the rest of the meal, as above. That a supplement is a substitute for the foods, which carry fibre, protein and other nutrients the capsule does not.
Forms compared
| Food | UK Portion | Zinc Per Portion |
|---|---|---|
Sources
- 2022. Zinc: Fact Sheet for Health Professionals. NIH Office of Dietary Supplements.
- NHS (UK government) 2025. Vitamins and minerals: others (zinc section). NHS.uk.