The European Food Safety Authority (EFSA) recommends 11 mg of zinc per day. The Netherlands Nutrition Centre recommends 9 mg for men and 7 mg for women.
What's High in Zinc? 10 Nutritionist Favorites
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Leesduur: 5 min
As a nutritionist, I'm often asked, " What's the best thing to eat to get enough zinc ?" My answer isn't just based on how much zinc a product contains, but also on three other pillars: Accessibility , price , and practical dosage .
Oysters, beef liver, and crab may be the best when it comes to zinc per 100 grams. But let's be honest: Who eats oysters or liver every day? Oysters are expensive and hard to find, liver is often considered unpalatable, and crab is rarely eaten by most people.
That's why I've compiled my top 10 with products that:
- Contain sufficient zinc
- Be affordable
- Be easy to find
- Be realistic about eating daily
Because if you really want to solve a zinc deficiency in a sustainable way, it will not help to eat something that you only get on your plate once a month.
Choose affordable and accessible zinc sources that are suitable for everyday use, rather than extremes of the numerous impractical options.
The top 10 include meat, legumes, seeds, fish, and dairy, with 20–44% of the recommended daily allowance (RDA) per serving at a low cost.
Table of contents
What you need are accessible choices that you can maintain day in, day out, without having to overhaul your entire diet.
Curious which products they are? Here are my personal favorites:
1. Beef - 4.8 mg zinc per serving (100 g)
Choose lean, dark muscle meats like sirloin steak or beef chuck. These contain more zinc than fattier cuts like ribeye, simply because muscle tissue contains more zinc than fat. Ground beef also contains zinc, but the amount depends on the fat content.
Beef liver contains even more zinc, but is less commonly eaten because of its distinct flavor.
- Contains 4.8 mg of zinc per 100 gram serving, which is 44% of the RDA
- Accessibility: Readily available , often eaten in the Netherlands
- Estimated price per serving: €1.50
In addition, you can also choose to increase your zinc levels in the short term with a nutritional supplement.
Just one capsule contains 15 mg of zinc. These are also the most absorbable forms: zinc bisglycinate and zinc methionine.
2. Pork - 3.0 mg zinc per serving (100 g)
Pork chops come from an active part of the pig, such as the rib or shoulder, and therefore contain a fair amount of zinc.
- Contains 3.0 mg zinc per 100 gram serving, which is 27% of the RDA
- Accessibility: Readily available and affordable
- Estimated price per serving: €1.20
3. Hemp seeds - 3.0 mg zinc per serving (30 g)
Hemp seeds contain less phytic acid than many other seeds, making zinc absorption relatively good for a plant-based source. Add them to your smoothie or yogurt for an easy zinc intake.
- Contains 3.0 mg zinc per 30 gram serving, which is 27% of the RDA
- Accessibility: Easy to find in health food stores and larger supermarkets
- Estimated price per serving: €1.00
4. Chicken thigh - 2.8 mg zinc per serving (100 g)
Chicken thigh is darker and contains more zinc than chicken breast, thanks to its active muscle tissue. Delicious in stews or curries.
- Contains 2.8 mg of zinc per 100 gram serving, which is 25% of the RDA
- Accessibility: Everyday product, available everywhere
- Estimated price per serving: €1.00
5. Mussels - 2.7 mg zinc per serving (100 g)
Mussels contain easily absorbable zinc in an animal form that your body uses efficiently.
Did you know they're considered one of the most sustainable marine protein sources? They don't require additional feed, take up little space, emit minimal CO₂, and improve water quality without causing bycatch.
- Contains 2.7 mg of zinc per 100 gram serving, which is 24% of the RDA
- Accessibility: Fairly easy to find in most fishmongers and freezer sections of larger supermarkets
- Estimated price per serving: €2.00
6. Lentils (cooked) - 2.5 mg zinc per serving (250 g)
Lentils are an affordable plant-based alternative. Soaking them or combining them with something acidic, like tomato or lemon, improves zinc absorption.
- Contains 2.5 mg zinc per 250 gram serving, which is 23% of the RDA
- Accessibility: Easy to find in supermarkets and health food stores
- Estimated price per serving: €0.50
7. Chickpeas (cooked) - 2.5 mg zinc per serving (165 g)
Did you know that soaking and cooking dried chickpeas breaks down the phytic acid that hinders zinc absorption?
Make hummus or roast them with lemon juice and cumin to create crispy chickpea crunchies. Delicious, rich in zinc, and more easily absorbed!
- Contains 2.5 mg of zinc per 165 gram serving (1 cup), which is 23% of the RDA
- Accessibility: Widely available , both dried and canned
- Estimated price per serving: €0.50
8. Tofu - 2.5 mg zinc per serving (150 g)
Tofu contains zinc, but also phytic acid, which can inhibit absorption. Marinating it with something acidic, like soy sauce and lime juice, not only makes it tastier but also aids zinc absorption.
- Contains 2.5 mg zinc per 150 gram serving, which is 23% of the RDA
- Accessibility: Increasingly found in supermarkets, health food stores and Asian shops
- Estimated price per serving: €1.50
9. Yogurt - 2.2 mg zinc per serving (245 g)
Yogurt is an easy, daily source of zinc. Because the zinc is already bound to proteins, it is relatively well absorbed, despite the presence of calcium, which can sometimes slightly affect absorption.
- Contains 2.2 mg of zinc per 245 gram serving, which is 20% of the RDA
- Accessibility: Very readily available , daily product
- Estimated price per serving: €0.50
10. Pumpkin seeds - 2.2 mg zinc per serving (28 g)
Pumpkin seeds are zinc-rich, top-notch plant-based snacks, although they also contain phytic acid, which can inhibit absorption. Lightly roasting them reduces the phytic acid content slightly and also makes them extra flavorful.
- Contains 2.2 mg of zinc per 28 gram serving, which is 20% of the RDA
- Accessibility: Easily available in supermarkets and health food stores
- Estimated price per serving: €0.50
About the RDA / reference intake
In this comparison I assumed a recommended daily allowance (RDA) of 11 mg zinc.
This is the reference intake as established by the European Food Safety Authority ( EFSA ) for adult men with an average Western diet. (1)
In the Netherlands, the Nutrition Centre uses a slightly lower guideline of 9 mg for men and 7 mg for women . (2)
By using the European standard, you can also apply this list more broadly. For example, these percentages also apply to those with a higher zinc requirement.
Ebrina van der Bijl
Ebrina is a nutritionist with a deep commitment to healthy eating and a sustainable lifestyle, based in beautiful Portugal. Her passion for natural and organic products is at the heart of her work. With a background in Nutrition & Dietetics and experience in product development and writing, she translates complex scientific information into practical advice for a balanced lifestyle.
Sources used
- EFSA NDA Panel, EPODP, Nutrition And Allergies & European Food Safety Authority. (2014). Draft Scientific opinion on Dietary Reference Values for zinc. In EFSA Journal: Vol. volume(issue):NNNN (p. 74 pp) [Draft Scientific Opinion]. https://doi.org/10.2903/j.efsa.2014.NNNN
- Nutrition Center. (n.d.). Zinc. https://www.voedingscentrum.nl/encyclopedie/zink.aspx
