Food Sources of Zinc

Posted: Feb 28, 2014

Information about Zinc

 
  • Zinc is a mineral that you need in small amount every day for good health. You can find it in a variety of foods.
  • Zinc supports normal growth and development for all ages
  • Zinc also helps your body use carbohydrates, protein and fat, strengthens the immune system, and helps heal wounds.

How much Zinc Should I Aim For?

 
Most people can get enough zinc by eating a healthy diet. The following table shows you how much zinc you need.
 
Age in Years Aim for an intake of milligrams (mg)/day Do Not Exceed*
mg/day
Men 19 and older 11 40
Women 19 and older 8 40
Pregnant Women
19 and older
11 40
Breastfeeding Women
19 and older
23 40
*This amount includes sources of zinc from food and supplements.
 
 

Zinc Content of Some Common Foods

 
The best sources of zinc are seafood, meat, seeds, and cooked dried beans, peas and lentils. The following table will show you foods which are sources if zinc. ;
Food   Serving Size Zinc (mg)
Vegetables and Fruit This food group contains very little of this nutrient.
Grain Products    
Wheat germ 30 mL (2 Tbsp) 2.4
Cereal, bran 30 g 1.8-2.4
Wild rice, cooked 125 mL (½ cup) 1.2
Milk and Alternatives    
Cheese (cheddar, swiss, gouda, brie, mozzarella) 50 g (1½ oz ) 1.2-2.2
Ricotta cheese 125 mL (½ cup) 1.8
Yogurt (plain, fruit bottom), regular or low fat      175 mL (¾ cup) 1.1-1.6
Milk (3.3% homo, 2%, 1%, skim, chocolate, buttermilk) 250 mL (1 cup) 1.0-1.1
Meats and Alternatives    
Meats    
Liver, veal, cooked 75 g (2 ½ oz) 8.4-8.9
Beef, various cuts, cooked 75 g (2 ½ oz) 4.0-8.6
Veal, lean, various cuts, cooked 75 g (2 ½ oz) 2.3-7.4
Venison or bison, various cuts, cooked 75 g (2 ½ oz) 2.1-6.5
Liver (beef, chicken, lamb, pork), cooked            75 g (2 ½ oz) 3.0-6.0
Lamb, various cuts, cooked 75 g (2 ½ oz) 2.0-6.0
Pork, various cuts, cooked 75 g (2 ½ oz) 2.3-3.9
Turkey, various cuts, cooked 75 g (2 ½ oz) 0.8-2.7
Chicken, various cuts, cooked 75 g (2 ½ oz) 1.3-2.2
Meat Alternatives    
Pumpkin or squash seeds 60 mL (¼ cup) 2.7-4.4
Baked beans, cooked 175 mL (¾ cup) 4.3
Tempeh/fermented soy product, cooked 150 g (3/4 cup) 2.4
Nuts (pine, peanuts, cashews, almonds), without shell 60 mL (1/4 cup) 1.1-2.2
Lentils, cooked 175 mL (¾ cup) 1.9
Dried peas (chickpeas/garbanzo beans, black- eyed, split) cooked 175 mL (¾ cup) 1.1-1.9
Sunflower seed, without shell 60 mL (¼ cup) 0.6-1.8
Cashew butter 30 mL (2 Tbsp) 1.7
Tofu, prepared with magnesium chloride or calcium sulphate 175 mL (¾ cup) 1.2-1.7
Soy nuts 60 mL (¼ cup) 1.4
Tahini/sesame butter 30 mL (2 Tbsp) 1.4
Soyburger 1 patty (70 g) 1.3
Egg, cooked 2 large 1.2-1.3
Refried beans 175 mL (¾ cup) 1.2
Fish and Seafood                   
Oysters, Eastern, wild, cooked 75 g (2 ½ oz) 55.0-136.5
Oysters, eastern, farmed, cooked 75 g (2 ½ oz) 33.4
Oysters, Pacific, cooked 75 g (2 ½ oz) 24.9
Crab, all varieties, cooked 75 g (2 ½ oz) 2.5-5.7
Cuttlefish, cooked 75 g (2 ½ oz) 2.6
Octopus, cooked 75 g (2 ½ oz) 2.5
Scallops, cooked 75 g (2 ½ oz) 2.3
Lobster, cooked 75 g (2 ½ oz) 2.2
Clams, cooked 75 g (2 ½ oz) 2.1
Mussels, cooked 75 g (2 ½ oz) 2.0
Anchovies, canned 75 g (2 ½ oz) 1.8
Shrimp, all varieties, cooked 75 g (2 ½ oz) 1.2
 
Source: "Canadian Nutrient File 2010"
www.hc-sc.gc.ca/fn-an/nutrition/fiche-nutri-data/index-eng.php
[Accessed April 2, 2012].