Foods with Zinc mineral on a wooden table. Top view
What is zinc?
Zinc is a mineral that is important for your immune system. Zinc is also needed for wound healing and normal growth developement.
How much zinc do I need?
Because your body cannot make zinc, you must get it through your diet. The amount of zinc you need daily, or the recommended dietary allowance (RDA), depends on your age and gender. Males age 9 to 13 years old need 8 milligrams of zinc each day. Males age 14 to 18 years old need 11 milligrams each day.
What are some good sources of zinc?
There are many different foods that have zinc. Oysters contain the most zinc, but red meat and poultry are the most commonly eaten sources of zinc. Zinc is also found in:
- Dairy products
- Fortified breakfast cereals
- Meat, poultry, and shellfish
- Soy foods
- Whole grains
The tables below list some foods that are rich in zinc.
|Dairy Foods||Serving ||Milligrams of zinc per serving|
|Cheddar Cheese||1 ounce||1.0|
|1% Milk||1 cup||1.0|
|Ricotta Cheese, part skim||½ cup||1.7|
|Yogurt, plain, lowfat||1 cup||2.2|
|Grains and Cereals||Serving||Milligrams of zinc per serving|
|Brown rice, cooked, long grain||½ cup||0.7|
|Cheerios® cereal||1 cup||4.7|
|Life® cereal||3/4 cup||4.4|
|Wheat germ||1 tbsp||0.8|
|Legumes||Serving||Milligrams of zinc per serving|
|Lima beans||½ cup||0.8|
|Meat, Poultry, Shellfish, and Eggs||Serving ||Milligrams of zinc per serving|
|Chicken breast||3 ounces||0.8|
|Egg, large||1 egg||0.5|
|Hamburger, 95% lean||3 ounces||5.5|
|Sirloin steak||3 ounces||4.5|
|Soy Foods||Serving ||Milligrams of zinc per serving|
|Tofu, firm||½ cup||1.1|