Foods high in Zinc, Zn

Zinc is a trace mineral the body relies on for close to 100 different enzymes, plus immune defense, wound healing, and normal taste and smell. Because it can't be stored in any meaningful reserve, a steady day-to-day supply matters more than it does for nutrients the body banks for later. People who eat little or no animal protein tend to need more attention here, since the zinc in grains, beans, and other plant foods is bound to phytates that reduce how much the body actually absorbs, even when the milligram amount looks similar to an animal source. Growing children and adolescents, pregnant and breastfeeding people, and anyone with a digestive condition that limits absorption also have higher relative needs. When scanning the ranked list below, keep the food's form in mind: a shellfish or red meat entry near the top delivers zinc your body can use efficiently, while a plant-based entry with a similar number on paper may still leave you short if it's your main source. Portion size matters too — a food that's very concentrated in zinc per 100 grams isn't necessarily a large share of a typical serving, so it's worth checking the amount alongside how much of that food is realistically eaten in one sitting.

Adults need about 11.0000 MG/day (age 14-18 years) — NIH ODS Zinc Health Professional Fact Sheet.