# Zinc: what it is, what it does, how much people need
Canonical: https://nutritionizm.com/nutrients/zinc/
Source: US FDA Daily Value table, WHO healthy diet fact sheet, USDA FoodData Central
License: USDA FoodData Central values are public domain (CC0 1.0); Nutritionizm compilation and plain-language text are licensed under CC BY 4.0 (attribution: link to Canonical URL).

Zinc is a common mineral found in many everyday foods we eat.

## What it is

Zinc is a mineral that helps the human body work very well. It is found in meat, beans, eggs, dairy foods and fish too. It is also found in many healthy nuts, seeds and whole grains. Many common plants and animals can give us good zinc to eat.

## What it does

Zinc helps the body grow and heal very well every single day. Zinc is needed for normal wound healing. It helps taste and smell work very well for us each day. It helps the body make healthy new cells for us each day.

## How much people need

- FDA Daily Value for zinc: 11 mg. It is a reference amount used on Nutrition Facts labels, not a personal target. Source: [US FDA](https://www.fda.gov/food/nutrition-facts-label/daily-value-nutrition-and-supplement-facts-labels).

## Common myths

- **Myth:** Zinc only comes from meat, fish and eggs at every single meal. **Truth:** Zinc also comes from many beans, nuts and seeds in our meals.
- **Myth:** Zinc is only needed by grown ups in our homes each day. **Truth:** Children and adults both need healthy zinc in their food every day.

## Sources and background

The sections on what it is, what it does and the myths are general background from [NIH Office of Dietary Supplements: Zinc fact sheet](https://ods.od.nih.gov/factsheets/Zinc-HealthProfessional/), checked on 29 October 2026. The intake figures above carry their own sources.

## Top foods (mg per 100 g)

- [Cashew Butter](https://nutritionizm.com/food/nuts-cashew-butter-plain-with-salt-added/): 4.43 mg
- [Almond Butter](https://nutritionizm.com/food/almond-butter-creamy/): 3.178 mg
- [Peanut Butter](https://nutritionizm.com/food/peanut-butter-creamy/): 3.062 mg
- [Maple Syrup](https://nutritionizm.com/food/syrups-maple/): 1.47 mg
- [Hummus](https://nutritionizm.com/food/hummus-commercial/): 1.38 mg
- [Pea](https://nutritionizm.com/food/peas-green-raw/): 1.24 mg
- [Mushroom](https://nutritionizm.com/food/mushrooms-enoki-raw/): 0.65 mg
- [Yogurt](https://nutritionizm.com/food/yogurt-plain-nonfat/): 0.599 mg