10 Zinc-Rich Foods You Should Eat + When Supplements Make Sense

Here's everything you need to know about reaping zinc from your diet (including the best plant and animal sources), plus when supplementation is truly necessary.

According to board-certified anti-aging and regenerative medicine physician Semma Bonney, M.D., zinc's primary benefits include1: 

RELATED: 5 Benefits of Zinc + How To Make Sure You Get Enough of the Essential Mineral

The message isn't that you have to exclusively shop organic or scrutinize the origin of every potato you consume. Instead, this research aims to promote more mindful farming methods. And the findings also provide additional rationale for the use of zinc supplements or multivitamins in meeting daily requirements.

Now that we've explained why zinc should be a priority in your diet, let's delve into where to find it. These are the best zinc-rich foods, both plant- and animal-based. (Note: The vitamin and mineral contents of foods vary, so the values shared below are estimates based on the USDA FoodData Central Database7.)

Oysters8 are probably the most popular zinc-rich food, which is fair given they offer over 5 milligrams of zinc9 a pop. You'll rarely consume just one oyster, so chances are you'll fulfill your daily zinc needs in just one sitting.

If you consume the same amount of lamb11 or pork12, that zinc dose is about cut in half.

Fan of the Mediterranean diet? If so, you're in luck because feta (a staple of this nutrition plan) carries 4.3 milligrams13 of zinc in just 1 cup of crumbled cheese.

One 3-ounce serving of crab contains 3.1 milligrams14 of zinc. If you're a sushi lover, you'll know that imitation crab15 often sacrifices taste, but it also comes with a huge dip in zinc content, offering only 0.28 milligram of zinc for the same portion size.

Lobster16 is comparable to crab, with about 3 milligrams of zinc per 3-ounce serving.

There are plenty of foods that contain zinc as well. A few of the best sources include: 

One cup of soybeans17 contains 2.5 milligrams of zinc, while tofu18 is slightly less, delivering 1.5 milligrams per 100-gram (3-ounce) serving of tofu. 

Half a cup of lentils19 provides 3.9 milligrams of zinc, along with a whopping 33 grams of plant protein. 

The average serving size for pumpkin seeds is about a quarter cup, which equals a little above 4 milligrams20 of zinc.

Just half a cup of white beans21 contains 3.5 milligrams of zinc, and dark red kidney beans22 about 3.3 milligrams, which is higher than black beans23 (0.74 milligram) and pinto beans24 (0.62 milligram). 

Half a cup of steel-cut oats25 contains 2.8 milligrams of zinc. However, one full cup of oat milk 26only contains 0.18 gram of zinc. 

So, do you need a specific zinc supplement? For most people, a zinc-containing multivitamin will do, Michels says. Multis are great for those who consume some zinc-containing foods but aren't confident they are getting enough from food alone (especially plant-based eaters). 

If you overload on zinc supplements for an extended period of time, you run the risk of interfering with your body's absorption of copper and experiencing side effects like fever, fatigue, headaches, etc.

If you're looking to cook with more zinc-rich foods, add oysters, lentils, white beans, and feta cheese to your menu (just to name a few). While it is possible to get enough zinc from your diet alone, supplementing through a balanced multivitamin is a worthwhile option for most people—especially those who are plant-based. Here, our expert-vetted list of the 17 best multivitamins on the market right now.