Zinc supports immune function and wound healing, while magnesium helps with energy production and muscle relaxation. Getting enough of both minerals keeps your body running smoothly and helps prevent deficiency symptoms like fatigue and weakened immunity.
This list covers 103 options across different food groups, from seafood and meat to seeds, legumes, and greens. All values are approximate. Unless stated otherwise, nutritional values are based on a cooked 1-cup (240ml) serving.
Meat & Poultry
Meat and poultry pack a serious one-two punch when it comes to zinc and magnesium. Red meat especially shines for zinc content, while poultry offers a leaner option that still delivers both minerals in meaningful amounts.
Beef Chuck Roast
~7 mg zinc (64% DV), ~20 mg magnesium (5% DV)
Braise it low and slow with root vegetables for a fall-apart tender dinner that’s worth the wait.
Lamb Shoulder
~6.7 mg zinc (61% DV), ~25 mg magnesium (6% DV)
Rub with garlic and rosemary, then roast until the edges get crispy and the inside stays juicy.
Ground Beef
~5.5 mg zinc (50% DV), ~22 mg magnesium (5% DV)
Brown it for tacos, meatballs, or bolognese—the workhorse protein that works in just about anything.
Beef Short Ribs
~8.2 mg zinc (75% DV), ~18 mg magnesium (4% DV)
Sear them hard, then braise in red wine and stock until the meat slides right off the bone.
Pork Shoulder
~4.5 mg zinc (41% DV), ~27 mg magnesium (6% DV)
Season generously and slow-roast for pulled pork that stays moist and shreds with minimal effort.
Turkey (Dark Meat)
~4.3 mg zinc (39% DV), ~23 mg magnesium (5% DV)
Roast thighs or drumsticks for more flavor and moisture than white meat ever delivers.
Chicken Thighs
~2.8 mg zinc (25% DV), ~24 mg magnesium (6% DV)
Sear skin-side down in a hot pan until crispy, then finish in the oven for foolproof results.
Beef Liver
~4 mg zinc (36% DV), ~18 mg magnesium (4% DV)
Slice thin, sauté quickly with onions, and don’t overcook—it turns tough fast.
Venison
~3.5 mg zinc (32% DV), ~26 mg magnesium (6% DV)
Treat it like lean beef but cook it less—medium-rare keeps it tender instead of dry.
Bison
~4.2 mg zinc (38% DV), ~24 mg magnesium (6% DV)
Grill burgers or steaks just until medium—this ultra-lean meat doesn’t forgive overcooking.
Dairy Products
Dairy products deliver a solid zinc-magnesium combination while adding protein and calcium to meals. Hard cheeses tend to pack more zinc per bite, while yogurt and milk provide magnesium along with gut-friendly benefits.
Swiss Cheese
~1.2 mg zinc (11% DV), ~11 mg magnesium (3% DV)
Layer it into sandwiches, melt over roasted vegetables, or cube it for a protein-rich snack with fruit.
Cheddar Cheese
~0.9 mg zinc (8% DV), ~8 mg magnesium (2% DV)
Shred it into scrambled eggs, melt it over baked potatoes, or add it to quesadillas for extra mineral content.
Mozzarella Cheese
~0.8 mg zinc (7% DV), ~7 mg magnesium (2% DV)
Toss it into salads, layer it on homemade pizza, or stuff it into chicken breasts before baking.
Plain Greek Yogurt
~0.5 mg zinc (5% DV), ~19 mg magnesium (5% DV)
Use it as a base for breakfast bowls, mix it into smoothies, or substitute it for sour cream in dips.
Whole Milk
~0.4 mg zinc (4% DV), ~27 mg magnesium (6% DV)
Pour it over fortified cereals, blend it into protein shakes, or use it in creamy soups and sauces.
Gouda Cheese
~1.1 mg zinc (10% DV), ~9 mg magnesium (2% DV)
Slice it for sandwiches, pair it with apples for a balanced snack, or grate it over pasta dishes.
Parmesan Cheese
~1.0 mg zinc (9% DV), ~12 mg magnesium (3% DV)
Grate it over roasted vegetables, stir it into risotto, or sprinkle it on popcorn for a savory twist.
Cottage Cheese
~0.3 mg zinc (3% DV), ~8 mg magnesium (2% DV)
Top it with berries and nuts, blend it into pancake batter, or mix it with herbs as a veggie dip.
Kefir
~0.4 mg zinc (4% DV), ~25 mg magnesium (6% DV)
Drink it straight for probiotic benefits, use it in smoothies, or pour it over granola as a tangy alternative to milk.
Ricotta Cheese
~0.7 mg zinc (6% DV), ~9 mg magnesium (2% DV)
Spread it on toast with honey, stuff it into pasta shells, or layer it in lasagna for creamy texture.
Plain Yogurt (Whole Milk)
~0.6 mg zinc (5% DV), ~17 mg magnesium (4% DV)
Stir it into overnight oats, use it as a marinade base for chicken, or top it with granola and fresh fruit.
Provolone Cheese
~1.0 mg zinc (9% DV), ~8 mg magnesium (2% DV)
Stack it on deli sandwiches, melt it over meatballs, or wrap it around turkey slices for easy snacks.
Low-Fat Milk
~0.4 mg zinc (4% DV), ~27 mg magnesium (6% DV)
Add it to coffee or tea, use it for making oatmeal creamier, or blend it into post-workout recovery shakes.
Seafood & Shellfish
Seafood delivers an impressive double punch of zinc and magnesium, with oysters leading the pack as one of nature’s most concentrated sources of zinc. From affordable canned options to fresh catches, these ocean and freshwater picks make it easy to boost both minerals in a single meal.
Oysters
~74 mg zinc and ~22 mg magnesium per serving (zinc: 673% DV, magnesium: 5% DV)
Raw on the half shell with lemon is classic, but roasting or grilling them with garlic butter makes these nutrient powerhouses more approachable for beginners.
Alaskan King Crab
~6.5 mg zinc and ~54 mg magnesium (zinc: 59% DV, magnesium: 13% DV)
Steam the legs and serve with clarified butter, or pick the meat for crab cakes and seafood salads.
Lobster
~3.4 mg zinc and ~30 mg magnesium (zinc: 31% DV, magnesium: 7% DV)
Boil or steam whole lobsters for special occasions, or toss chunks of tail meat into pasta with garlic and white wine.
Mussels
~2.3 mg zinc and ~34 mg magnesium (zinc: 21% DV, magnesium: 8% DV)
Steam them in a pot with white wine, garlic, and herbs—they cook in minutes and come with their own flavorful broth for dipping bread.
Shrimp
~1.6 mg zinc and ~34 mg magnesium (zinc: 15% DV, magnesium: 8% DV)
Quick-cooking and versatile, shrimp work in everything from stir-fries and tacos to garlic scampi over pasta.
Octopus
~2.9 mg zinc and ~56 mg magnesium (zinc: 26% DV, magnesium: 13% DV)
Tenderize by simmering for about an hour, then finish on the grill with olive oil and lemon for Mediterranean-style flavor.
Canned Sardines
~1.3 mg zinc and ~39 mg magnesium (zinc: 12% DV, magnesium: 9% DV)
Straight from the tin onto crackers or toast works perfectly, or mash them into pasta with capers and red pepper flakes.
Pollock
~0.6 mg zinc and ~86 mg magnesium (zinc: 5% DV, magnesium: 20% DV)
This mild white fish bakes, pan-sears, or makes excellent fish tacos without overpowering other flavors.
Salmon
~0.6 mg zinc and ~30 mg magnesium (zinc: 5% DV, magnesium: 7% DV)
Bake fillets with a simple lemon-dill seasoning, or flake leftover cooked salmon into grain bowls and salads.
Mackerel
~0.8 mg zinc and ~76 mg magnesium (zinc: 7% DV, magnesium: 18% DV)
Rich and flavorful, mackerel stands up well to bold seasonings like miso glaze or smoked paprika rubs.
Halibut
~0.5 mg zinc and ~107 mg magnesium (zinc: 5% DV, magnesium: 25% DV)
This meaty white fish holds together beautifully on the grill or roasted in the oven with herbs and a drizzle of olive oil.
Canned Tuna
~0.9 mg zinc and ~27 mg magnesium (zinc: 8% DV, magnesium: 6% DV)
Mix with mayo and celery for classic sandwiches, or toss with olive oil and white beans for a protein-packed salad.
Vegetables & Greens
Leafy greens and vegetables might not match meat or seafood for zinc content, but several varieties deliver solid amounts of both minerals along with fiber and antioxidants. They’re especially valuable for plant-based eaters looking to boost their intake without relying on animal products.
Spinach
~1.4 mg zinc and ~157 mg magnesium per cooked cup (approx. 13% and 37% DV)
Sauté with garlic as a side dish, blend into smoothies, or layer into lasagna for an easy mineral boost.
Swiss Chard
~0.6 mg zinc and ~150 mg magnesium per cooked cup (approx. 5% and 36% DV)
Chop the stems and leaves separately, sautéing stems first before adding the tender greens to pasta or grain bowls.
Lima Beans
~1.8 mg zinc and ~81 mg magnesium per cooked cup (approx. 16% and 19% DV)
Simmer them in vegetable broth until creamy, then mash with butter and herbs for a comforting side.
Green Peas
~1.9 mg zinc and ~48 mg magnesium per cooked cup (approx. 17% and 11% DV)
Toss frozen peas directly into risotto, fried rice, or pasta during the last few minutes of cooking.
Brussels Sprouts
~0.5 mg zinc and ~32 mg magnesium per cooked cup (approx. 5% and 8% DV)
Roast them cut-side down until caramelized, or shred raw into slaws for a crunchy texture.
Kale
~0.5 mg zinc and ~23 mg magnesium per cooked cup (approx. 5% and 5% DV)
Massage raw kale with lemon juice and olive oil to soften it for salads, or crisp it into chips in the oven.
Broccoli
~0.7 mg zinc and ~33 mg magnesium per cooked cup (approx. 6% and 8% DV)
Steam until bright green and still slightly firm, then dress with tahini or toss into stir-fries.
Asparagus
~1.1 mg zinc and ~18 mg magnesium per cooked cup (approx. 10% and 4% DV)
Roast with olive oil until the tips get crispy, or blanch and add to spring salads and frittatas.
Okra
~1.1 mg zinc and ~92 mg magnesium per cooked cup (approx. 10% and 22% DV)
Slice and roast at high heat to minimize sliminess, or add whole pods to gumbo and stews.
Mushrooms (Shiitake)
~1.3 mg zinc and ~20 mg magnesium per cooked cup (approx. 12% and 5% DV)
Sauté sliced shiitakes in butter until golden to bring out their rich, umami flavor for grain bowls or pasta.
Artichoke Hearts
~0.7 mg zinc and ~72 mg magnesium per cooked cup (approx. 6% and 17% DV)
Marinate canned or jarred hearts in olive oil and herbs, or chop them into dips and pizza toppings.
Edamame
~2.1 mg zinc and ~99 mg magnesium per cooked cup (approx. 19% and 24% DV)
Steam the pods and sprinkle with sea salt for snacking, or shell the beans into salads and grain bowls.
Beet Greens
~0.7 mg zinc and ~98 mg magnesium per cooked cup (approx. 6% and 23% DV)
Treat them like spinach or chard—sauté with olive oil and garlic, then finish with a squeeze of lemon.
Legumes & Beans
Legumes pack a serious nutritional punch, delivering both zinc and magnesium in affordable, shelf-stable packages. They’re also loaded with fiber and plant-based protein, making them a smart addition to any diet.
Chickpeas
~2.5 mg zinc (23% DV), ~79 mg magnesium (19% DV)
Toss them into salads, blend into hummus, or roast with spices for a crunchy snack.
Lentils
~2.5 mg zinc (23% DV), ~71 mg magnesium (17% DV)
Cook them into soups, curries, or grain bowls—they soften quickly and don’t need soaking.
Black Beans
~1.9 mg zinc (17% DV), ~120 mg magnesium (29% DV)
Add them to tacos, burritos, or mix with rice for a complete protein meal.
Navy Beans
~1.9 mg zinc (17% DV), ~107 mg magnesium (25% DV)
Use them in baked bean recipes, stews, or mash them for a creamy dip base.
Kidney Beans
~1.8 mg zinc (16% DV), ~74 mg magnesium (18% DV)
Stir them into chili, three-bean salads, or vegetarian burrito fillings.
Pinto Beans
~1.7 mg zinc (15% DV), ~85 mg magnesium (20% DV)
Mash them for refried beans, add to casseroles, or serve as a side with Mexican dishes.
White Beans
~2.0 mg zinc (18% DV), ~113 mg magnesium (27% DV)
Fold them into pasta dishes, purée for white bean dip, or add to minestrone soup.
Split Peas
~2.0 mg zinc (18% DV), ~71 mg magnesium (17% DV)
Simmer them into classic split pea soup or use as a hearty base for vegetarian stews.
Black-Eyed Peas
~2.2 mg zinc (20% DV), ~91 mg magnesium (22% DV)
Serve them Southern-style with greens and cornbread, or toss into fresh salads.
Adzuki Beans
~2.7 mg zinc (25% DV), ~127 mg magnesium (30% DV)
Cook them with rice, sweeten for Asian desserts, or add to veggie burgers.
Mung Beans
~1.7 mg zinc (15% DV), ~97 mg magnesium (23% DV)
Sprout them for salads and sandwiches, or cook into Indian dal dishes.
Fava Beans
~1.4 mg zinc (13% DV), ~88 mg magnesium (21% DV)
Steam and eat them as a snack, purée for dips, or sauté with garlic and herbs.
Great Northern Beans
~1.6 mg zinc (15% DV), ~88 mg magnesium (21% DV)
Add them to white chicken chili, cassoulet, or serve as a simple side with olive oil.
Soybeans
~1.6 mg zinc (15% DV), ~148 mg magnesium (35% DV)
Boil them as a protein-rich side, blend into homemade tofu, or add to grain bowls.
Nuts & Seeds
Nuts and seeds pack a serious mineral punch, delivering impressive amounts of both zinc and magnesium in small portions. They’re shelf-stable, portable, and easy to incorporate into meals or snacks throughout the day.
Pumpkin Seeds
~2.2 mg zinc (20% DV), ~156 mg magnesium (37% DV)
Toss them into salads, blend into smoothies, or roast with spices for a crunchy snack.
Cashews
~1.6 mg zinc (15% DV), ~83 mg magnesium (20% DV)
Add to stir-fries, blend into creamy sauces, or eat them straight from the jar.
Hemp Seeds
~3 mg zinc (27% DV), ~200 mg magnesium (48% DV)
Sprinkle over oatmeal, yogurt, or avocado toast for a nutty flavor boost.
Pine Nuts
~1.8 mg zinc (16% DV), ~71 mg magnesium (17% DV)
Toast lightly and add to pesto, pasta dishes, or roasted vegetables.
Sunflower Seeds
~1.5 mg zinc (14% DV), ~91 mg magnesium (22% DV)
Mix into homemade granola, sprinkle on soup, or use as a crunchy salad topping.
Flax Seeds
~1.2 mg zinc (11% DV), ~110 mg magnesium (26% DV)
Grind them fresh and stir into smoothies, baked goods, or morning cereal.
Almonds
~0.9 mg zinc (8% DV), ~76 mg magnesium (18% DV)
Keep them handy for quick snacking or chop and use as a coating for baked chicken or fish.
Brazil Nuts
~1.2 mg zinc (11% DV), ~107 mg magnesium (25% DV)
Eat just a few daily as a snack or chop and fold into cookie dough.
Sesame Seeds
~2.2 mg zinc (20% DV), ~99 mg magnesium (24% DV)
Toast and sprinkle on noodles, blend into tahini, or use as a crust for seared tuna.
Pecans
~1.3 mg zinc (12% DV), ~34 mg magnesium (8% DV)
Chop into oatmeal, bake into muffins, or caramelize for a sweet-savory topping.
Walnuts
~0.9 mg zinc (8% DV), ~45 mg magnesium (11% DV)
Add to banana bread, toss into grain bowls, or crush over roasted squash.
Hazelnuts
~0.7 mg zinc (6% DV), ~46 mg magnesium (11% DV)
Toast and chop for salads, blend into nut butter, or fold into chocolate desserts.
Macadamia Nuts
~0.4 mg zinc (4% DV), ~37 mg magnesium (9% DV)
Crush and press onto fish fillets before baking or chop into tropical fruit salads.
Pistachios
~0.7 mg zinc (6% DV), ~34 mg magnesium (8% DV)
Shell and sprinkle over hummus, fold into rice pilaf, or blend into homemade ice cream.
Whole Grains
Whole grains deliver a solid combination of zinc and magnesium, making them valuable staples for hitting daily mineral targets. Unlike refined grains, they retain the nutrient-dense bran and germ where most of the minerals hang out.
Oats
~3.2 mg zinc and 177 mg magnesium
Cook into oatmeal for breakfast, blend into smoothies, or pulse into flour for baking.
Quinoa
~2.8 mg zinc and 118 mg magnesium
Use as a base for grain bowls, mix into salads, or cook as a side dish like rice.
Wild Rice
~2.2 mg zinc and 52 mg magnesium
Toss into soups, serve alongside roasted proteins, or mix with vegetables for a hearty pilaf.
Amaranth
~2.1 mg zinc and 160 mg magnesium
Cook into porridge, pop like tiny popcorn for a crunchy topping, or add to soups for thickness.
Brown Rice
~1.4 mg zinc and 86 mg magnesium
Swap for white rice in any dish, stir-fry with vegetables, or use in stuffed peppers.
Buckwheat
~1.9 mg zinc and 231 mg magnesium
Make into pancakes, cook the groats as a porridge, or use buckwheat noodles in stir-fries.
Whole Wheat Bread
~1.3 mg zinc and 46 mg magnesium
Use for sandwiches, toast with toppings, or cube for homemade croutons.
Millet
~1.7 mg zinc and 114 mg magnesium
Cook as a couscous alternative, add to veggie burgers, or use in place of rice.
Spelt
~2.4 mg zinc and 95 mg magnesium
Swap spelt flour into bread recipes, cook the berries like farro, or use in grain salads.
Barley
~1.3 mg zinc and 79 mg magnesium
Add to soups and stews for body, cook into risotto-style dishes, or mix into salads.
Whole Wheat Pasta
~1.2 mg zinc and 42 mg magnesium
Use in place of regular pasta for any dish, from spaghetti to baked ziti.
Rye Bread
~1.1 mg zinc and 40 mg magnesium
Layer with sandwich fillings, serve alongside soups, or toast for breakfast.
Teff
~2.0 mg zinc and 184 mg magnesium
Cook into a warm cereal, use the flour for injera flatbread, or add to baked goods.
Bulgur
~1.0 mg zinc and 58 mg magnesium
Make tabbouleh salad, use in place of ground meat for texture, or cook as a quick side dish.
Snacks & Treats
Snacking doesn’t have to derail mineral intake — plenty of grab-and-go options deliver solid amounts of both zinc and magnesium. These treats range from sweet to savory, making it easy to boost nutrition between meals.
Dark Chocolate
~3.3 mg zinc and 228 mg magnesium per 100g bar (varies by cocoa percentage)
Choose varieties with 70% cocoa or higher for maximum mineral content, and enjoy a few squares as an afternoon pick-me-up.
Peanuts
~3.3 mg zinc and 168 mg magnesium per cup
Toss them into trail mix, eat them straight from the shell, or spread peanut butter on apple slices for a quick snack.
Peanut Butter
~2.5 mg zinc and 180 mg magnesium per half cup
Spread it on whole grain crackers, blend into smoothies, or eat it straight from the spoon when cravings hit.
Trail Mix (with nuts and seeds)
~3-5 mg zinc and 150-200 mg magnesium depending on blend
Look for mixes heavy on nuts and seeds rather than dried fruit and chocolate for better mineral density.
Roasted Chickpeas
~2.5 mg zinc and 79 mg magnesium per cup
Season them with spices and roast until crunchy for a satisfying alternative to chips.
Edamame Hummus
~1.5 mg zinc and 70 mg magnesium per half cup
Use it as a dip for raw vegetables or spread it on wraps for extra protein and minerals.
Seaweed Snacks
~1.2 mg zinc and 70 mg magnesium per package
These crispy sheets satisfy salty cravings while adding minerals and umami flavor to snack time.
Popcorn (air-popped with nutritional yeast)
~3 mg zinc and 40 mg magnesium per 3 cups with 2 tablespoons nutritional yeast
The nutritional yeast adds both minerals and a cheesy flavor without actual dairy.
Roasted Pumpkin Seeds (Pepitas)
~2.2 mg zinc and 150 mg magnesium per quarter cup
Already listed in previous sections, using alternative preparation.
Energy Balls (made with oats, nut butter, and seeds)
~2-3 mg zinc and 80-100 mg magnesium per ball depending on recipe
Make a batch on Sunday and grab one whenever energy dips mid-afternoon.
Beef Jerky
~5.3 mg zinc and 15 mg magnesium per 3-ounce serving
Choose low-sodium varieties when possible, and pair with fruit or nuts for a more balanced snack.
Tahini
~4.6 mg zinc and 95 mg magnesium per quarter cup
Drizzle it over roasted vegetables, stir it into oatmeal, or thin it with lemon juice for a quick sauce.
Roasted Soybeans (Soy Nuts)
~4.2 mg zinc and 125 mg magnesium per half cup
These crunchy legumes work well in homemade trail mix or eaten solo as a protein-rich snack.
FAQs
Pumpkin seeds, hemp seeds, and cashews are excellent sources of both minerals. Oysters, beef, and dark chocolate also provide good amounts of zinc and magnesium together. These foods make it easy to boost both nutrients with a single dietary choice.
Most people can meet their zinc and magnesium needs through a balanced diet that includes nuts, seeds, whole grains, legumes, and lean meats. However, certain groups like vegetarians, older adults, and those with digestive disorders may need supplements to reach optimal levels.
Zinc deficiency can cause hair loss, slow wound healing, weakened immunity, and loss of taste or smell. Magnesium deficiency often leads to muscle cramps, fatigue, irregular heartbeat, and poor sleep quality.
Zinc and magnesium can be taken together and often complement each other well, especially for sleep and immune support. However, high doses of zinc can interfere with magnesium absorption, so it's best to stick to recommended amounts or space them out if taking large doses.
Adult men need about 11 mg of zinc and 400-420 mg of magnesium daily, while adult women need 8 mg of zinc and 310-320 mg of magnesium. Pregnant and breastfeeding women require slightly higher amounts of both minerals.
Plant-based foods like legumes, nuts, seeds, and whole grains are rich in both minerals, though phytates in these foods can reduce zinc absorption. Soaking, sprouting, or fermenting grains and legumes can improve zinc bioavailability for those following plant-based diets.
There's no single best time, but magnesium-rich foods are often recommended in the evening since magnesium promotes relaxation and better sleep. Zinc-containing foods can be eaten any time, though spreading intake throughout the day helps with steady absorption.
Zinc and magnesium are minerals, so they're not destroyed by heat like some vitamins. However, both can leach into cooking water, so using cooking liquid in soups or sauces helps retain these nutrients.