Recommendations for Zinc Chloride (mg/day)
| Life Stage | Age | RDA for men | UL for men | RDA for women | UL for women |
|---|---|---|---|---|---|
| Infants | 0-6 months | 2 (AI) | 4 | 2 (AI) | 4 |
| Infants | 6-12 months | 3 | 5 | 3 | 5 |
| Children | 1-3 years | 3 | 7 | 3 | 7 |
| Children | 4-8 years | 5 | 12 | 5 | 12 |
| Children | 9-13 years | 8 | 23 | 8 | 23 |
| Adolescents | 14-18 years | 11 | 34 | 9 | 34 |
| Adults | 19-50 years | 11 | 40 | 8 | 40 |
| Adults | 51-70 years | 11 | 40 | 8 | 40 |
| Adults | > 70 years | 11 | 40 | 8 | 40 |
| Pregnancy | 14-18 years | – | – | 12 | – |
| Pregnancy | 19-50 years | – | – | 11 | – |
| Breast-feeding | 14-18 years | – | – | 13 | – |
| Breast-feeding | 19-50 years | – | – | 12 | – |
For Table Legend & Data Sources Information click here.
Best food sources of Zinc
| Food | Serving | Amount of Zinc (mg) | % of RDA for men |
Rating | % of RDA for women |
Rating |
|---|---|---|---|---|---|---|
| Oysters | 3 oysters (140g) | 23.7 | 215.6 | Excellent | 296.5 | Excellent |
| Beef, lean | 3 oz (85g) | 4.8 | 44 | Excellent | 60.6 | Excellent |
| Beef liver, cooked | 3 oz (85g) | 4.5 | 41 | Excellent | 56.3 | Excellent |
| Lamb lean, cooked | 3 oz (85g) | 4.1 | 37.1 | Excellent | 51 | Excellent |
| Crab, cooked | 3 oz (85g) | 3.6 | 32.5 | Excellent | 44.6 | Excellent |
| Cuttlefish, cooked | 3 oz (85g) | 3 | 27 | Excellent | 37.2 | Excellent |
| Octopus, cooked | 3 oz (85g) | 2.9 | 26.3 | Excellent | 36.1 | Excellent |
| Goose, cooked | 3 oz (85g) | 2.7 | 24.7 | Excellent | 34 | Excellent |
| Veal lean, cooked | 3 oz (85g) | 2.7 | 24.7 | Excellent | 34 | Excellent |
| Quail, cooked | 3 oz (85g) | 2.6 | 24 | Excellent | 32.9 | Excellent |
| Turkey, cooked | 3 oz (85g) | 2.6 | 23.7 | Excellent | 32.6 | Excellent |
| Scallops, cooked | 3 oz (85g) | 2.5 | 23.2 | Excellent | 31.9 | Excellent |
| Lobster, cooked | 3 oz (85g) | 2.5 | 22.4 | Excellent | 30.8 | Excellent |
| Clam, cooked | 3 oz (85g) | 2.3 | 20.9 | Excellent | 28.7 | Excellent |
| Mussel, cooked | 3 oz (85g) | 2.3 | 20.9 | Excellent | 28.7 | Excellent |
| Duck, cooked | 3 oz (85g) | 2.2 | 20.1 | Excellent | 27.6 | Excellent |
| Poppy seeds | 1 oz (28g) | 2.2 | 20 | Excellent | 27.5 | Excellent |
| Sesame seeds | 1 oz (28g) | 2.2 | 20 | Excellent | 27.5 | Excellent |
| Pumpkin seeds | 1 oz (28g) | 2.1 | 19.1 | Good | 26.3 | Excellent |
| Rabbit, cooked | 3 oz (85g) | 2 | 18.5 | Good | 25.5 | Excellent |
| Cheese | 2 oz (56g) | 1.8 | 16.4 | Good | 22.5 | Excellent |
| Adzuki beans, cooked | 1/2 cup (100g) | 1.8 | 16.4 | Good | 22.5 | Excellent |
| Pine Nuts | 1 oz (28g) | 1.8 | 16.4 | Good | 22.5 | Excellent |
| Eel, cooked | 3 oz (85g) | 1.8 | 16.2 | Good | 22.3 | Excellent |
| Chicken breast filet, cooked | 3 oz (85g) | 1.8 | 16.2 | Good | 22.3 | Excellent |
| Cheese ricotta, low fat | 1/2 cup (124g) | 1.7 | 15.5 | Good | 21.3 | Excellent |
| Pork lean, cooked | 3 oz (85g) | 1.7 | 15.5 | Good | 21.2 | Excellent |
| Cashew nuts | 1 oz (28g) | 1.6 | 14.8 | Good | 20.3 | Excellent |
| Carp, cooked | 3 oz (85g) | 1.6 | 14.7 | Good | 20.2 | Excellent |
| Cheese ricotta | 1/2 cup (124g) | 1.4 | 12.7 | Good | 17.5 | Good |
| Sunflower seeds | 1 oz (28g) | 1.4 | 12.7 | Good | 17.5 | Good |
| Shrimp, cooked | 3 oz (85g) | 1.4 | 12.4 | Good | 17 | Good |
| Pecans | 1 oz (28g) | 1.3 | 11.8 | Good | 16.3 | Good |
| Swordfish, cooked | 3 oz (85g) | 1.3 | 11.6 | Good | 15.9 | Good |
| Crayfish, cooked | 3 oz (85g) | 1.3 | 11.6 | Good | 15.9 | Good |
| Chickpeas, cooked | 1/2 cup (82g) | 1.3 | 11.4 | Good | 15.6 | Good |
| Lentils, cooked | 1/2 cup (99g) | 1.3 | 11.4 | Good | 15.6 | Good |
| Egg large | 2 large (100g) | 1.2 | 10.9 | Good | 15 | Good |
| Spelt, cooked | 1/2 cup (97g) | 1.2 | 10.9 | Good | 15 | Good |
| Flaxseed | 1 oz (28g) | 1.2 | 10.9 | Good | 15 | Good |
| Herring, cooked | 3 oz (85g) | 1.1 | 10 | – | 13.8 | Good |
| Brazil nuts | 1 oz (28g) | 1.1 | 10 | – | 13.8 | Good |
| Wild rice, cooked | 1/2 cup (82g) | 1.1 | 10 | – | 13.8 | Good |
| Yogurt low fat | 1/2 cup (120g) | 1.1 | 9.8 | – | 13.5 | Good |
| Amaranth, cooked | 1/2 cup (123g) | 1.1 | 9.5 | – | 13.1 | Good |
| Chia seeds | 1 oz (28g) | 1 | 9.1 | – | 12.5 | Good |
| Milk, cow’s | 1 cup (244g) | 1 | 9.1 | – | 12.5 | Good |
| Quinoa, cooked | 1/2 cup (92,5g) | 1 | 9.1 | – | 12.5 | Good |
| Soybeans, cooked | 1/2 cup (86g) | 1 | 9.1 | – | 12.5 | Good |
| Black beans, cooked | 1/2 cup (86g) | 1 | 8.6 | – | 11.9 | Good |
| Green peas, cooked | 1/2 cup (80g) | 1 | 8.6 | – | 11.9 | Good |
| Mushrooms, shiitake, cooked | 1/2 cup (72,5g) | 1 | 8.6 | – | 11.9 | Good |
| Navy beans, cooked | 1/2 cup (91g) | 1 | 8.6 | – | 11.9 | Good |
| Kidney beans, cooked | 1/2 cup (88,5g) | 1 | 8.6 | – | 11.9 | Good |
| Lima beans, cooked | 1/2 cup (94g) | 0.9 | 8.2 | – | 11.3 | Good |
| Walnuts | 1 oz (28g) | 0.9 | 8.2 | – | 11.3 | Good |
| Pinto beans, cooked | 1/2 cup (85,5g) | 0.9 | 7.7 | – | 10.6 | Good |
| Almonds | 1 oz (28g) | 0.8 | 7.4 | – | 10.2 | Good |
| Millet, cooked | 1/2 cup (87g) | 0.8 | 7.3 | – | 10 | – |
| Mackerel, cooked | 3 oz (85g) | 0.8 | 7 | – | 9.6 | – |
| Pike, cooked | 3 oz (85g) | 0.8 | 7 | – | 9.6 | – |
| Abalone, cooked | 3 oz (85g) | 0.8 | 7 | – | 9.6 | – |
| Oats, cooked | 1/2 cup (117g) | 0.8 | 6.8 | – | 9.4 | – |
| Hazelnuts | 1 oz (28g) | 0.7 | 6.4 | – | 8.8 | – |
| Peanuts | 1 oz (28g) | 0.7 | 6.4 | – | 8.8 | – |
| Tuna, cooked | 3 oz (85g) | 0.7 | 6.2 | – | 8.5 | – |
| Barley, cooked | 1/2 cup (78,5g) | 0.7 | 5.9 | – | 8.1 | – |
| Coconut milk | 1/2 cup (120g) | 0.7 | 5.9 | – | 8.1 | – |
| Avocado | small (100g) | 0.6 | 5.5 | – | 7.5 | – |
| Brown rice, cooked | 1/2 cup (97,5g) | 0.6 | 5.5 | – | 7.5 | – |
| Coconut meat | 2 oz (56g) | 0.6 | 5.5 | – | 7.5 | – |
| Pistachios | 1 oz (28g) | 0.6 | 5.5 | – | 7.5 | – |
| Flounder, cooked | 3 oz (85g) | 0.5 | 4.6 | – | 6.4 | – |
| Perch, cooked | 3 oz (85g) | 0.5 | 4.6 | – | 6.4 | – |
| Pollock, cooked | 3 oz (85g) | 0.5 | 4.6 | – | 6.4 | – |
| Cod, cooked | 3 oz (85g) | 0.5 | 4.6 | – | 6.4 | – |
| Asparagus, cooked | 1/2 cup (90g) | 0.5 | 4.5 | – | 6.3 | – |
| Buckwheat, cooked | 1/2 cup (84g) | 0.5 | 4.5 | – | 6.3 | – |
| Corn, cooked | 1/2 cup (82g) | 0.5 | 4.5 | – | 6.3 | – |
| Mushrooms, crimini, raw | 1/2 cup (43,5g) | 0.5 | 4.5 | – | 6.3 | – |
| Tofu | 1 cup (100g) | 0.5 | 4.5 | – | 6.3 | – |
| Bulgur, cooked | 1/2 cup (91g) | 0.5 | 4.5 | – | 6.3 | – |
| Grouper, cooked | 3 oz (85g) | 0.4 | 3.9 | – | 5.3 | – |
| Haddock, cooked | 3 oz (85g) | 0.4 | 3.9 | – | 5.3 | – |
| Halibut, cooked | 3 oz (85g) | 0.4 | 3.9 | – | 5.3 | – |
| Trout, cooked | 3 oz (85g) | 0.4 | 3.9 | – | 5.3 | – |
| Bread, mulitgrain | 1 slice (26g) | 0.4 | 3.6 | – | 5 | – |
| Broccoli florets, cooked | 1/2 cup (78g) | 0.4 | 3.6 | – | 5 | – |
| Macadamia | 1 oz (28g) | 0.4 | 3.6 | – | 5 | – |
| Mung bean sprouts | 1 cup (100g) | 0.4 | 3.6 | – | 5 | – |
| White rice, cooked | 1/2 cup (79g) | 0.4 | 3.6 | – | 5 | – |
| Rye | 1 slice (32g) | 0.4 | 3.6 | – | 5 | – |
| Whole wheat, cooked | 1/2 cup (50g) | 0.4 | 3.6 | – | 5 | – |
| Blackberries | 1/2 cup (72g) | 0.4 | 3.5 | – | 4.8 | – |
| Squash, cooked | 1/2 cup (90g) | 0.4 | 3.2 | – | 4.4 | – |
| Cocoa powder | 1 tsp (5g) | 0.3 | 3.1 | – | 4.3 | – |
| Salmon, cooked | 3 oz (85g) | 0.3 | 3.1 | – | 4.3 | – |
| Snapper, cooked | 3 oz (85g) | 0.3 | 3.1 | – | 4.3 | – |
| Alfalfa sprouts | 1 cup (33g) | 0.3 | 2.7 | – | 3.8 | – |
| Artichokes, cooked | 1/2 cup (84g) | 0.3 | 2.7 | – | 3.8 | – |
For Table Legend & Data Sources Information click here.