Zinc sources

Good sources of zinc include liver, shellfish, oysters, meat, canned fish, hard cheese, whole grains, nuts, eggs and pulses. Vegetables contain smaller amounts of zinc and also contain compounds such as phytates and oxalates which bind zinc, leaving less available for absorption.

The zinc in grains is found mainly in the germ and bran coverings, so food refining and processing reduce the amount of zinc in food. For example, flour refining causes a 77 per cent loss in zinc, rice refining causes a loss of 83 per cent and processing cereals from whole grains causes an 80 per cent loss.Zinc sources

Food

Amount

Zinc (mg)

Oysters, raw

6 oysters

15.6

Crab meat, canned

1 can

5.0

Beef, cooked, lean and fat

100g

4.4

Lamb, cooked, lean and fat

100g

4.4

Lobster, cooked

1 cup

4.2

Salmon, canned

1 can

4.2

Veal, cooked, lean and fat

100g

4.0

Lamb kidney, simmered

100g

3.8

Cashews, salted

1/2 cup

3.8

Branflakes

3/4 cup

3.8

All Bran

1/2 cup

3.7

Sunflower seeds

1/2 cup

3.6

Oats

1/2 cup

3.1

Mixed nuts

1/2 cup

2.6

Sausages, grilled

100g

2.5

Lentils, boiled

1cup

2.5

Chickpeas, cooked

1cup

2.5

Plain hamburger

1 serve

2.0

Scallops, heated

6 pieces

1.8

Brown rice, boiled

1 cup

1.3

Tuna, canned

1 can

1.3

Barley, pearl, boiled

1 cup

1.3

Bulgur, boiled

1 cup

1.0

Milk, whole

1 cup

1.0

Fruit yogurt

1tub

1.0

Cod,cooked

1 fillet

1.0

Peanut butter

2 tbsp

0.9


Recommended dietary allowances

Men

Women

Pregnancy

Lactation

USA 15 mg

12 mg

15

mg

19 mg

UK 9.5 mg

7 mg

13 mg

Australia 12 mg

12 mg

16

mg

18 mg

 

 
 
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Other Minerals:

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Zinc