Food Sources of Zinc

 Foods that contain ZINC ! Milligrams (mg)
per serving
Percent DV*
Oysters, 6 medium, breaded and fried 76.7 511
Beef shanks, cooked, 3 ounces 8.9 59
Crab, Alaska king, cooked, 3 ounces 6.5 43
Pork shoulder, cooked, 3 ounces 4.2 28
Breakfast cereal fortified with 25% of the DV for zinc, ¾ cup serving 3.8 25
Lobster, cooked, 3 ounces 3.4 23
Chicken leg, roasted, 1 leg 2.7 18
Pork tenderloin, cooked, 3 ounces 2.5 17
Baked beans, canned, ½ cup 1.7 11
Cashews, dry roasted, 1 ounce 1.6 11
Yogurt, fruit, low fat, 1 cup 1.6 11
Raisin bran cereal, ¾ cup 1.5–10.8 10–72
Chickpeas, ½ cup 1.3 9
Cheese, Swiss, 1 ounce 1.2 8
Almonds, dry roasted, 1 ounce 1.0 7
Milk, whole, 1 cup 1.0 7
Chicken breast, roasted, ½ breast with skin removed 0.9 6
Cheese, cheddar or mozzarella, 1 ounce 0.9 6
Peas, boiled, ½ cup 0.9 6
Kidney beans, cooked, ½ cup 0.8 5
Oatmeal, instant, 1 packet 0.8 5
Flounder or sole, cooked, 3 ounces 0.3 2

* DV = Daily Value. DVs were developed by the U.S. Food and Drug Administration to help consumers compare the nutrient contents of products within the context of a total diet. The DV for zinc is 15 mg for adults and children age 4 and older. Food labels, however, are not required to list zinc content unless a food has been fortified with this nutrient. Foods providing 20% or more of the DV are considered to be high sources of a nutrient.

A deficiency of zinc can result in problems such as poor growth, difficulty in wound healing, loss of appetite, undesirable skin changes, and adverse effects on immune-system components.

NOTE:  EYE Problems

Dark spots in front of the eyes – Your body is missing the proper amounts of ; vitamins BE, CO, and ZINC  (this can create liver problems)

Conjunctivitis– Your body is  missing vitamins A, B2, C (B6, ZINC)

Tics of eyelids – Your body is missing proper amounts of magnesium, vitamins B2, B6, ZINC

Inspired Tip of the day : Growing Grey Hair these days-   Make sure your getting your proper daily amounts  of Vitamin A and Zinc! Having Coarse, brittle hair is from a  lack of ZINC in the body!

We hope ‘Inspired Changes Health and Nutrition”  has brought some NEW information to you today!

in Leah Hemstreet, Nutrition by inspiredchanges Comments are off