How much zinc do I need per day?

The Australian RDI for zinc is 14mg per day for adult men and 8mg per day for adult women. During pregnancy the requirement increases to 10-11mg, and during breastfeeding to 11-12mg. Vegetarians may need up to 50% more zinc because plant-based zinc is less well absorbed.

What are the best food sources of zinc?

Oysters are by far the richest source (48mg per 6 oysters). Other good sources include beef (7mg per 100g), lamb (5mg per 100g), pumpkin seeds (7.5mg per 30g), crab and lobster (6mg per 100g), chickpeas (1.5mg per cup), cashews (1.6mg per 30g), cheese (3.5mg per 50g), and fortified breakfast cereals.

Daily Zinc Intake Calculator — How Much Zinc Do I Need?

Age group

Sex

Male Female

Are you pregnant or breastfeeding?

No Pregnant Breastfeeding

Diet

Standard (includes meat) Vegetarian / mostly plant-based

Top zinc-rich foods

Highest: Oysters (48mg/6 oysters — the richest food source by far).

Meat & seafood: Beef steak (7mg/100g), lamb (5mg/100g), chicken thigh (2mg/100g), crab (6mg/100g), prawns (1.5mg/100g).

Seeds & nuts: Pumpkin seeds (7.5mg/30g), cashews (1.6mg/30g), hemp seeds (3mg/30g), pine nuts (1.8mg/30g).

Legumes: Baked beans (1.8mg/cup), chickpeas (1.5mg/cup), lentils (1.3mg/cup). Note: legumes also contain phytates which reduce zinc absorption — soaking and cooking helps.

Dairy & eggs: Cheddar cheese (3.5mg/50g), yoghurt (1mg/200g), eggs (1.1mg/2 eggs).

Other: Fortified breakfast cereals (2–4mg/serve), wholegrain bread (0.5mg/slice), tofu firm (2mg/150g), dark chocolate (1mg/30g).

Zinc is essential for immune function, wound healing, cell division, taste and smell, and the production of over 300 enzymes. It plays a critical role in growth and development during pregnancy, childhood, and adolescence.

Zinc deficiency can cause impaired immunity (frequent infections), delayed wound healing, hair loss, diarrhoea, loss of taste or smell, skin changes, and in children, growth retardation. Mild deficiency is more common than severe deficiency and may be underdiagnosed.

Vegetarians and vegans may need up to 50% more zinc than meat-eaters. Plant foods contain phytates (found in wholegrains, legumes, nuts, and seeds) which bind zinc and reduce its absorption.

Tips to improve zinc absorption: Soak legumes and grains before cooking (reduces phytates). Eat zinc-rich foods with vitamin C (capsicum, citrus, tomato) to enhance absorption. Choose leavened bread over unleavened — the yeast fermentation reduces phytates. Sprouting seeds and grains also helps.

See your GP if you have frequent infections, slow wound healing, unexplained hair loss, persistent loss of taste or smell, or skin changes. Zinc levels can be checked with a blood test, though serum zinc doesn't always reflect total body status.

Do not take high-dose zinc supplements without medical advice — excess zinc (above the upper limit) can interfere with copper absorption and cause nausea, vomiting, and immune dysfunction.