Zinc
Supports immunity, healing and growth.
What is Zinc?
Zinc is an essential trace mineral involved in immune function, wound healing, protein synthesis, DNA production and the senses of taste and smell. The body has no specialized store, so a regular dietary supply is needed.
Health benefits of Zinc
- Supports a healthy immune system
- Aids wound healing and tissue repair
- Needed for growth and development
- Helps maintain the senses of taste and smell
Top food sources of Zinc
See full rankingOysters, red meat, poultry, beans, nuts, seeds and whole grains. Values shown per 100 g.
Mollusks, oyster, eastern, canned
91 mg 827% DV
Mollusks, oyster, eastern, cooked, breaded and fried
87 mg 792% DV
Mollusks, oyster, eastern, wild, cooked, moist heat
79 mg 715% DV
Cereals ready-to-eat, Ralston Enriched Bran flakes
64 mg 585% DV
Mollusks, oyster, eastern, wild, cooked, dry heat
61 mg 555% DV
Soy protein isolate, PROTEIN TECHNOLOGIES INTERNATIONAL, ProPlus
60 mg 545% DV
Cereals ready-to-eat, KELLOGG, KELLOGG'S ALL-BRAN COMPLETE Wheat Flakes
52 mg 473% DV
Cereals ready-to-eat, KELLOGG, KELLOGG'S Complete Oat Bran Flakes
52 mg 473% DV
Cereals ready-to-eat, GENERAL MILLS, Multi-Grain Cheerios
52 mg 470% DV
Cereals ready-to-eat, KELLOGG, KELLOGG'S PRODUCT 19
51 mg 464% DV
Cereals ready-to-eat, GENERAL MILLS, Whole Grain TOTAL
50 mg 455% DV
Cereals ready-to-eat, GENERAL MILLS, TOTAL Corn Flakes
50 mg 455% DV
How much Zinc do you need?
The FDA Daily Value is 11 mg. Animal sources are better absorbed than plant sources.
Zinc deficiency
Deficiency can impair immunity and wound healing, slow growth in children, and dull taste and smell.
Nutrition data per 100 g from the USDA & FooDB databases. Daily Values follow the FDA 2016+ labeling standard for a 2,000-calorie diet. This guide is for general information and is not medical advice.
Frequently asked questions
What does Zinc do?
Zinc is an essential trace mineral involved in immune function, wound healing, protein synthesis, DNA production and the senses of taste and smell. The body has no specialized store, so a regular dietary supply is needed.
How much Zinc do I need per day?
The FDA Daily Value is 11 mg. Animal sources are better absorbed than plant sources.
Which foods are highest in Zinc?
Per 100 g, some of the richest sources are Mollusks, oyster, eastern, canned, Mollusks, oyster, eastern, cooked, breaded and fried, Mollusks, oyster, eastern, wild, cooked, moist heat, Cereals ready-to-eat, Ralston Enriched Bran flakes, Mollusks, oyster, eastern, wild, cooked, dry heat.
What happens if I don't get enough Zinc?
Deficiency can impair immunity and wound healing, slow growth in children, and dull taste and smell.