Zinc is a workhorse trace mineral behind immune function, skin repair and taste. As with iron, the phytates in unsoaked legumes and grains bind zinc and lower how much you absorb — so preparation method matters as much as the headline number.
What is Zinc?
Zinc is a trace mineral that plays a critical role in supporting immune defence, wound healing and hundreds of enzymes. While many general diets overlook it, maintaining optimal levels of Zinc is frequently tracked by people working to optimize their Immune & skin health.
Top Foods High in Zinc
A data-driven breakdown of the foods with the highest concentration of Zinc per 100 g.
| Food | Zinc | % DV |
|---|---|---|
| Sesame Seeds | 7.75 mg | 70.5% |
| Pumpkin Seeds | 6.34 mg | 57.6% |
| Sunflower Seeds | 5.58 mg | 50.7% |
| Chia Seeds | 5.56 mg | 50.5% |
| Lean Beef (95% lean) | 5.09 mg | 46.3% |
| Cashews | 5.07 mg | 46.1% |
| Flaxseed | 4.74 mg | 43.1% |
| Turmeric | 4.5 mg | 40.9% |
| Pecans | 3.93 mg | 35.7% |
| Lentils | 3.86 mg | 35.1% |
| Cheddar Cheese | 3.74 mg | 34% |
| Oats | 3.64 mg | 33.1% |
| Black Beans | 3.37 mg | 30.6% |
| Dark Chocolate (70–85%) | 3.31 mg | 30.1% |
| Chickpeas | 3.12 mg | 28.4% |
How Zinc Impacts Immune & skin health
Research links diets rich in Zinc to changes in Immune & skin health. Optimizing intake of these foods can support healthy Immune & skin health levels via acting as a structural and catalytic cofactor for over 300 enzymes, including those that build and repair tissue.
Scientific references & clinical evidence
This guide is built on peer-reviewed research — verify the primary sources below.
Written by the Nutrition Encyclopedia team · medically reviewed by Dr. Sunaina Tariq, MBBS
Last updated 22 June 2026
How we source & verify data · Medical disclaimer
Nutrition values are approximations compiled from public food-composition databases (USDA FoodData Central) and are provided for educational purposes only — not medical advice.
Explore by health goal
See the foods that support these goals: