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Zinc is found in a wide variety of foods. Oysters contain more zinc per serving than any other food, but red meat and poultry provide the majority of zinc in the American diet. Other good food sources include beans, nuts, certain seafood, whole grains, fortified breakfast cereals, and dairy products. Zinc absorption is greater from a diet high in animal protein than a diet rich in plant proteins. Phytates, which are found in whole grain breads, cereals, legumes and other products, can decrease zinc absorption.
Selected Food Sources of Zinc
The Dietary Guidelines for Americans state, “Different foods contain different nutrients and other healthful substances. No single food can supply all the nutrients in the amounts you need”. The following table suggests a variety of dietary sources of zinc and lists the milligrams (mg) and percent Daily Value (%DV*) per portion. As the table indicates, red meat, poultry, fortified breakfast cereal, some seafood, whole grains, dry beans, and nuts provide zinc. Fortified foods including breakfast cereals make it easier to consume the RDA for zinc, however they also make it easier to consume too much zinc, especially if supplemental zinc is being taken. Anyone considering taking a zinc supplement should first consider whether their needs could be met by dietary zinc sources and from fortified foods.
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Selected Food Sources of Zinc
| Food |
Milligrams |
%DV * |
| Oysters, battered and
fried, 6 medium |
16.0 |
100 |
| Ready-to-Eat (RTE) Breakfast
cereal, fortified with 100% of the DV for zinc per
serving, 3/4 c serving |
15.0 |
100 |
| Beef shank, lean
only, cooked 3 oz |
8.9 |
60 |
| Beef chuck, arm pot
roast, lean only, cooked, 3 oz |
7.4 |
50 |
| Beef tenderloin, lean
only, cooked, 3 oz |
4.8 |
30 |
| Pork shoulder, arm
picnic, lean only, cooked, 3 oz |
4.2 |
30 |
| Beef, eye of round, lean
only, cooked, 3 oz |
4.0 |
25 |
| RTE Breakfast cereal, fortified with 25% of the DV for zinc per
serving, 3/4 c |
3.8 |
25 |
| RTE Breakfast cereal, complete wheat bran
flakes, 3/4 c serving |
3.7 |
25 |
| Chicken leg, meat
only, roasted, 1 leg |
2.7 |
20 |
| Pork tenderloin, lean
only, cooked, 3 oz |
2.5 |
15 |
| Pork loin, sirloin
roast, lean only, cooked, 3 oz |
2.2 |
15 |
| Yogurt, plain, low
fat, 1 c |
2.2 |
15 |
| Baked beans, canned, with
pork, 1/2 c |
1.8 |
10 |
| Baked beans, canned, plain or
vegetarian, 1/2 c |
1.7 |
10 |
| Cashews, dry roasted
w/out salt, 1 oz |
1.6 |
10 |
| Yogurt, fruit, low
fat, 1 c |
1.6 |
10 |
| Pecans, dry roasted
w/out salt, 1 oz |
1.4 |
10 |
| Raisin bran, 3/4 c |
1.3 |
8 |
| Chickpeas, mature
seeds, canned, 1/2 c |
1.3 |
8 |
| Mixed nuts, dry roasted
w/peanuts, w/out salt, 1 oz |
1.1 |
8 |
| Cheese, Swiss, 1 oz |
1.1 |
8 |
| Almonds, dry roasted,
w/out salt, 1 oz |
1.0 |
6 |
| Walnuts, black,
dried, 1 oz |
1.0 |
6 |
| Milk, fluid, any
kind, 1 c |
0.9 |
6 |
| Chicken breast, meat
only, roasted, 1/2 breast with bone and skin removed |
0.9 |
6 |
| Cheese, cheddar, 1 oz |
0.9 |
6 |
| Cheese, mozzarella, part
skim, low moisture, 1 oz |
0.9 |
6 |
| Beans, kidney, California
red, cooked, 1/2 c |
0.8 |
6 |
| Peas, green, frozen,
boiled, 1/2 c |
0.8 |
6 |
| Oatmeal, instant, low
sodium, 1 packet |
0.8 |
6 |
| Flounder/sole,
cooked, 3 oz |
0.5 |
4 |
| * DV = Daily Value. DVs are reference numbers based on the Recommended Dietary Allowance (RDA). They were developed to help consumers determine if a food contains very much of a specific nutrient. The DV for zinc is 15 milligrams (mg). The percent DV (%DV) listed on the nutrition facts panel of food labels tells adults what percentage of the DV is provided in one serving. Percent DVs are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs. Foods that provide lower percentages of the DV also contribute to a healthful diet. |
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