Do Eggs Have High Zinc? The Truth About This Essential Mineral

November 17, 2025 •

4 min read

According to the USDA, a single large boiled egg contains only about 0.52 mg of zinc, which is a modest amount and far from what would be considered a high source. So, do eggs have high zinc? The answer is no, but they still offer a valuable contribution to your daily nutritional needs alongside other minerals and high-quality protein.

Quick Summary

A single large egg provides a moderate, not high, amount of zinc, contributing to daily intake but not serving as a primary source. Animal products like oysters and red meat offer significantly more zinc per serving, while eggs provide other important nutrients such as protein, healthy fats, and selenium.

Key Points

Moderate, Not High: A single large egg contains a modest amount of zinc, approximately 0.52 mg, which is not considered a high source.
Zinc is in the Yolk: The majority of the zinc found in an egg is concentrated in the yolk, with very little in the white.
Superior Sources Exist: Foods like oysters, red meat, and shellfish are much richer sources of zinc and more effective for boosting daily intake.
Cooking Effects: Some studies suggest that certain cooking methods, like frying, can slightly reduce zinc bioavailability, particularly in fortified eggs.
Overall Nutritional Value: Despite not being a top zinc source, eggs are an excellent provider of other vital nutrients, including high-quality protein, healthy fats, and selenium.
Variety is Key: For optimal zinc intake, it is more effective to eat a varied diet that includes multiple zinc-rich foods rather than depending solely on eggs.

Understanding Zinc's Role in the Body

Zinc is a vital mineral that plays a crucial role in numerous physiological processes, including immune function, protein synthesis, wound healing, and DNA synthesis. Without enough zinc, the body's ability to fight off infections can be compromised, and it can lead to various health issues, from stunted growth in children to increased risk of chronic diseases. Given its importance, it's natural to seek out dietary sources to ensure adequate intake. Eggs are often lauded as a complete nutritional powerhouse, so their zinc content is a common question.

The Zinc Content of Eggs: A Closer Look

While eggs are incredibly nutritious, they are not a leading source of zinc. A large, hard-boiled egg provides approximately 0.52 mg of zinc. For adults, the recommended daily allowance (RDA) for zinc is around 11 mg for men and 8 mg for women. This means one egg fulfills only a small percentage of your daily zinc needs, roughly 5-6%. Therefore, while they contribute, you would need to consume a very large number of eggs to meet your daily zinc requirements solely from this source, which is not a practical or recommended dietary strategy.

Where Is Zinc Stored in the Egg?

Interestingly, the zinc within an egg is not evenly distributed. Research indicates that the majority of zinc is concentrated in the egg yolk. The egg white contains only trace amounts of the mineral. This means that when you eat the whole egg, you are consuming the total, albeit modest, amount of zinc available. If you were to only consume the egg whites, your zinc intake from the egg would be negligible.

How to Increase the Zinc in Eggs

In response to the low natural zinc levels in eggs, researchers have explored methods of biofortification by supplementing the diets of laying hens with additional zinc.

Dietary Supplementation: Studies have shown that adding zinc, both organic and inorganic forms, to a hen's feed can increase the zinc content of the eggs they produce.
Effectiveness Varies: While higher dietary zinc levels in hens lead to higher zinc levels in eggs, the overall increase is not dramatic. The bioavailability of this supplemented zinc can also be affected by cooking methods.
Commercial Availability: While biofortified eggs exist, they are not standard in most supermarkets. The zinc content of a regular, unfortified egg remains consistent at a modest level.

Comparison of Zinc Sources

To put the zinc content of eggs into perspective, it is useful to compare them with other common dietary sources. The table below highlights how eggs stack up against foods that are considered truly high in zinc.


Food Source	Serving Size	Approximate Zinc Content	Notes
Oysters	6 medium oysters	33 mg	Extremely high concentration, providing over 300% of the daily value.
Beef	100 grams ground beef	4.79 mg	Excellent source, delivering nearly half of the daily value.
Lentils	100 grams cooked	1.2 mg	Good plant-based source, though phytates can reduce absorption.
Pumpkin Seeds	3 tablespoons	27% of DV	Nutrient-dense seeds that are a very good source.
Cheddar Cheese	1 ounce (28g)	1.1 mg	Good source with high bioavailability.
Eggs	1 large egg	0.52 mg	Modest amount, provides around 5% of daily value.

Other Excellent Zinc Sources to Consider

If you're aiming to increase your zinc intake significantly, diversifying your diet is key. Here are some other notable zinc-rich foods:

Shellfish: In addition to oysters, crab and shrimp are also good sources of zinc.
Legumes: Beans and chickpeas contain notable amounts of zinc and are important for vegetarian diets.
Nuts: Cashews and almonds are a convenient snack and a good source of zinc.
Dairy Products: Milk and cheese are good sources, and the zinc they contain is highly bioavailable.
Fortified Cereals: Some breakfast cereals are fortified with zinc and other minerals, providing an easy way to boost daily intake.
Dark Chocolate: As a bonus, dark chocolate with a high cocoa content also contains a reasonable amount of zinc.

Conclusion: A Nutritious Contributor, Not a Top Source

In summary, while eggs are a valuable and nutrient-dense addition to any diet, they are not a significant source of zinc. The amount of zinc in a single egg is relatively low compared to other foods like oysters, meat, and seeds. The phrase "do eggs have high zinc" is a common misconception, but it doesn't diminish the overall nutritional benefits of eggs. They offer high-quality protein, healthy fats, and a host of other vitamins and minerals. For those needing to boost their zinc intake, incorporating a variety of the foods mentioned above will be a more effective strategy than relying heavily on eggs alone.

For more in-depth nutritional information on zinc and other minerals, consider consulting reliable sources like the Harvard T.H. Chan School of Public Health's The Nutrition Source.

Frequently Asked Questions

One large, hard-boiled egg contains approximately 0.52 milligrams (mg) of zinc.

Eggs are a decent contributor to your daily zinc intake but are not considered a high or rich source. They contain a moderate amount of the mineral.

Many foods are significantly higher in zinc than eggs, including oysters, red meat, shellfish, legumes, nuts (like cashews and pumpkin seeds), and dairy products.

The effect of cooking on zinc content is minimal. However, one study found that cooking methods like frying can slightly decrease the bioavailability of zinc compared to boiling or eating raw eggs.

The vast majority of the zinc in an egg is found in the yolk, while the egg white contains only trace amounts.

Zinc is essential for various bodily functions, including immune system support, protein synthesis, wound healing, and proper growth and development.

Yes, relying solely on eggs for protein could lead to a zinc deficiency, as they do not contain enough zinc to meet daily requirements, especially if other zinc-rich foods are not consumed.