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12 Tasty Foods Rich In Zinc

What foods are rich in zinc to boost your immune system? Oysters, crab, sunflower seeds... Discover more in our interactive infographic.
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Zinc Foods

Oyster, eastern, wild / cooked, dry heat

Oyster, eastern, wild
Zinc per 100g:
61.04 mg
total
1221% of RDA(Recommended Dietary Allowance) ?
for men, 4 - 8 yrs
763% of RDA(Recommended Dietary Allowance) ?
for men, 9 - 13 yrs
555% of RDA(Recommended Dietary Allowance) ?
for men, 14 - 18 yrs
555% of RDA(Recommended Dietary Allowance) ?
for men, 19 - 30 yrs
555% of RDA(Recommended Dietary Allowance) ?
for men, 31 - 50 yrs
555% of RDA(Recommended Dietary Allowance) ?
for men, 51 - 70 yrs
555% of RDA(Recommended Dietary Allowance) ?
for men, 70+ yrs
1221% of RDA(Recommended Dietary Allowance) ?
for women, 4 - 8 yrs
763% of RDA(Recommended Dietary Allowance) ?
for women, 9 - 13 yrs
678% of RDA(Recommended Dietary Allowance) ?
for women, 14 - 18 yrs
763% of RDA(Recommended Dietary Allowance) ?
for women, 19 - 30 yrs
763% of RDA(Recommended Dietary Allowance) ?
for women, 31 - 50 yrs
763% of RDA(Recommended Dietary Allowance) ?
for women, 51 - 70 yrs
763% of RDA(Recommended Dietary Allowance) ?
for women, 70+ yrs
Comment /
Zinc Foods

Pumpkin seeds / roasted

Pumpkin seeds
Zinc per 100g:
10.3 mg
total
206% of RDA(Recommended Dietary Allowance) ?
for men, 4 - 8 yrs
129% of RDA(Recommended Dietary Allowance) ?
for men, 9 - 13 yrs
94% of RDA(Recommended Dietary Allowance) ?
for men, 14 - 18 yrs
94% of RDA(Recommended Dietary Allowance) ?
for men, 19 - 30 yrs
94% of RDA(Recommended Dietary Allowance) ?
for men, 31 - 50 yrs
94% of RDA(Recommended Dietary Allowance) ?
for men, 51 - 70 yrs
94% of RDA(Recommended Dietary Allowance) ?
for men, 70+ yrs
206% of RDA(Recommended Dietary Allowance) ?
for women, 4 - 8 yrs
129% of RDA(Recommended Dietary Allowance) ?
for women, 9 - 13 yrs
114% of RDA(Recommended Dietary Allowance) ?
for women, 14 - 18 yrs
129% of RDA(Recommended Dietary Allowance) ?
for women, 19 - 30 yrs
129% of RDA(Recommended Dietary Allowance) ?
for women, 31 - 50 yrs
129% of RDA(Recommended Dietary Allowance) ?
for women, 51 - 70 yrs
129% of RDA(Recommended Dietary Allowance) ?
for women, 70+ yrs
Comment /
Zinc Foods

Crab, alaska king / cooked, moist heat

Crab, alaska king
Zinc per 100g:
7.62 mg
total
152% of RDA(Recommended Dietary Allowance) ?
for men, 4 - 8 yrs
95% of RDA(Recommended Dietary Allowance) ?
for men, 9 - 13 yrs
69% of RDA(Recommended Dietary Allowance) ?
for men, 14 - 18 yrs
69% of RDA(Recommended Dietary Allowance) ?
for men, 19 - 30 yrs
69% of RDA(Recommended Dietary Allowance) ?
for men, 31 - 50 yrs
69% of RDA(Recommended Dietary Allowance) ?
for men, 51 - 70 yrs
69% of RDA(Recommended Dietary Allowance) ?
for men, 70+ yrs
152% of RDA(Recommended Dietary Allowance) ?
for women, 4 - 8 yrs
95% of RDA(Recommended Dietary Allowance) ?
for women, 9 - 13 yrs
85% of RDA(Recommended Dietary Allowance) ?
for women, 14 - 18 yrs
95% of RDA(Recommended Dietary Allowance) ?
for women, 19 - 30 yrs
95% of RDA(Recommended Dietary Allowance) ?
for women, 31 - 50 yrs
95% of RDA(Recommended Dietary Allowance) ?
for women, 51 - 70 yrs
95% of RDA(Recommended Dietary Allowance) ?
for women, 70+ yrs
Comment /
Zinc Foods

Chicken giblets / pan-fried

Chicken giblets
Zinc per 100g:
6.27 mg
total
125% of RDA(Recommended Dietary Allowance) ?
for men, 4 - 8 yrs
78% of RDA(Recommended Dietary Allowance) ?
for men, 9 - 13 yrs
57% of RDA(Recommended Dietary Allowance) ?
for men, 14 - 18 yrs
57% of RDA(Recommended Dietary Allowance) ?
for men, 19 - 30 yrs
57% of RDA(Recommended Dietary Allowance) ?
for men, 31 - 50 yrs
57% of RDA(Recommended Dietary Allowance) ?
for men, 51 - 70 yrs
57% of RDA(Recommended Dietary Allowance) ?
for men, 70+ yrs
125% of RDA(Recommended Dietary Allowance) ?
for women, 4 - 8 yrs
78% of RDA(Recommended Dietary Allowance) ?
for women, 9 - 13 yrs
70% of RDA(Recommended Dietary Allowance) ?
for women, 14 - 18 yrs
78% of RDA(Recommended Dietary Allowance) ?
for women, 19 - 30 yrs
78% of RDA(Recommended Dietary Allowance) ?
for women, 31 - 50 yrs
78% of RDA(Recommended Dietary Allowance) ?
for women, 51 - 70 yrs
78% of RDA(Recommended Dietary Allowance) ?
for women, 70+ yrs
Comment /
Zinc Foods

Cashew nuts / dry roasted

Cashew nuts
Zinc per 100g:
5.6 mg
total
112% of RDA(Recommended Dietary Allowance) ?
for men, 4 - 8 yrs
70% of RDA(Recommended Dietary Allowance) ?
for men, 9 - 13 yrs
51% of RDA(Recommended Dietary Allowance) ?
for men, 14 - 18 yrs
51% of RDA(Recommended Dietary Allowance) ?
for men, 19 - 30 yrs
51% of RDA(Recommended Dietary Allowance) ?
for men, 31 - 50 yrs
51% of RDA(Recommended Dietary Allowance) ?
for men, 51 - 70 yrs
51% of RDA(Recommended Dietary Allowance) ?
for men, 70+ yrs
112% of RDA(Recommended Dietary Allowance) ?
for women, 4 - 8 yrs
70% of RDA(Recommended Dietary Allowance) ?
for women, 9 - 13 yrs
62% of RDA(Recommended Dietary Allowance) ?
for women, 14 - 18 yrs
70% of RDA(Recommended Dietary Allowance) ?
for women, 19 - 30 yrs
70% of RDA(Recommended Dietary Allowance) ?
for women, 31 - 50 yrs
70% of RDA(Recommended Dietary Allowance) ?
for women, 51 - 70 yrs
70% of RDA(Recommended Dietary Allowance) ?
for women, 70+ yrs
Comment /
Zinc Foods

Sunflower seed kernels / dry roasted

Sunflower seed kernels
Zinc per 100g:
5.29 mg
total
106% of RDA(Recommended Dietary Allowance) ?
for men, 4 - 8 yrs
66% of RDA(Recommended Dietary Allowance) ?
for men, 9 - 13 yrs
48% of RDA(Recommended Dietary Allowance) ?
for men, 14 - 18 yrs
48% of RDA(Recommended Dietary Allowance) ?
for men, 19 - 30 yrs
48% of RDA(Recommended Dietary Allowance) ?
for men, 31 - 50 yrs
48% of RDA(Recommended Dietary Allowance) ?
for men, 51 - 70 yrs
48% of RDA(Recommended Dietary Allowance) ?
for men, 70+ yrs
106% of RDA(Recommended Dietary Allowance) ?
for women, 4 - 8 yrs
66% of RDA(Recommended Dietary Allowance) ?
for women, 9 - 13 yrs
59% of RDA(Recommended Dietary Allowance) ?
for women, 14 - 18 yrs
66% of RDA(Recommended Dietary Allowance) ?
for women, 19 - 30 yrs
66% of RDA(Recommended Dietary Allowance) ?
for women, 31 - 50 yrs
66% of RDA(Recommended Dietary Allowance) ?
for women, 51 - 70 yrs
66% of RDA(Recommended Dietary Allowance) ?
for women, 70+ yrs
Comment /
Zinc Foods

Cheese, edam

Cheese, edam
Zinc per 100g:
3.75 mg
total
75% of RDA(Recommended Dietary Allowance) ?
for men, 4 - 8 yrs
47% of RDA(Recommended Dietary Allowance) ?
for men, 9 - 13 yrs
34% of RDA(Recommended Dietary Allowance) ?
for men, 14 - 18 yrs
34% of RDA(Recommended Dietary Allowance) ?
for men, 19 - 30 yrs
34% of RDA(Recommended Dietary Allowance) ?
for men, 31 - 50 yrs
34% of RDA(Recommended Dietary Allowance) ?
for men, 51 - 70 yrs
34% of RDA(Recommended Dietary Allowance) ?
for men, 70+ yrs
75% of RDA(Recommended Dietary Allowance) ?
for women, 4 - 8 yrs
47% of RDA(Recommended Dietary Allowance) ?
for women, 9 - 13 yrs
42% of RDA(Recommended Dietary Allowance) ?
for women, 14 - 18 yrs
47% of RDA(Recommended Dietary Allowance) ?
for women, 19 - 30 yrs
47% of RDA(Recommended Dietary Allowance) ?
for women, 31 - 50 yrs
47% of RDA(Recommended Dietary Allowance) ?
for women, 51 - 70 yrs
47% of RDA(Recommended Dietary Allowance) ?
for women, 70+ yrs
Comment /
Zinc Foods

Ginger / spices, ground

Ginger
Zinc per 100g:
3.64 mg
total
73% of RDA(Recommended Dietary Allowance) ?
for men, 4 - 8 yrs
46% of RDA(Recommended Dietary Allowance) ?
for men, 9 - 13 yrs
33% of RDA(Recommended Dietary Allowance) ?
for men, 14 - 18 yrs
33% of RDA(Recommended Dietary Allowance) ?
for men, 19 - 30 yrs
33% of RDA(Recommended Dietary Allowance) ?
for men, 31 - 50 yrs
33% of RDA(Recommended Dietary Allowance) ?
for men, 51 - 70 yrs
33% of RDA(Recommended Dietary Allowance) ?
for men, 70+ yrs
73% of RDA(Recommended Dietary Allowance) ?
for women, 4 - 8 yrs
46% of RDA(Recommended Dietary Allowance) ?
for women, 9 - 13 yrs
40% of RDA(Recommended Dietary Allowance) ?
for women, 14 - 18 yrs
46% of RDA(Recommended Dietary Allowance) ?
for women, 19 - 30 yrs
46% of RDA(Recommended Dietary Allowance) ?
for women, 31 - 50 yrs
46% of RDA(Recommended Dietary Allowance) ?
for women, 51 - 70 yrs
46% of RDA(Recommended Dietary Allowance) ?
for women, 70+ yrs
Comment /
Zinc Foods

Turkey thigh / meat only, roasted

Turkey thigh
Zinc per 100g:
3.51 mg
total
70% of RDA(Recommended Dietary Allowance) ?
for men, 4 - 8 yrs
44% of RDA(Recommended Dietary Allowance) ?
for men, 9 - 13 yrs
32% of RDA(Recommended Dietary Allowance) ?
for men, 14 - 18 yrs
32% of RDA(Recommended Dietary Allowance) ?
for men, 19 - 30 yrs
32% of RDA(Recommended Dietary Allowance) ?
for men, 31 - 50 yrs
32% of RDA(Recommended Dietary Allowance) ?
for men, 51 - 70 yrs
32% of RDA(Recommended Dietary Allowance) ?
for men, 70+ yrs
70% of RDA(Recommended Dietary Allowance) ?
for women, 4 - 8 yrs
44% of RDA(Recommended Dietary Allowance) ?
for women, 9 - 13 yrs
39% of RDA(Recommended Dietary Allowance) ?
for women, 14 - 18 yrs
44% of RDA(Recommended Dietary Allowance) ?
for women, 19 - 30 yrs
44% of RDA(Recommended Dietary Allowance) ?
for women, 31 - 50 yrs
44% of RDA(Recommended Dietary Allowance) ?
for women, 51 - 70 yrs
44% of RDA(Recommended Dietary Allowance) ?
for women, 70+ yrs
Comment /
Zinc Foods

Octopus / cooked, moist heat

Octopus
Zinc per 100g:
3.36 mg
total
67% of RDA(Recommended Dietary Allowance) ?
for men, 4 - 8 yrs
42% of RDA(Recommended Dietary Allowance) ?
for men, 9 - 13 yrs
31% of RDA(Recommended Dietary Allowance) ?
for men, 14 - 18 yrs
31% of RDA(Recommended Dietary Allowance) ?
for men, 19 - 30 yrs
31% of RDA(Recommended Dietary Allowance) ?
for men, 31 - 50 yrs
31% of RDA(Recommended Dietary Allowance) ?
for men, 51 - 70 yrs
31% of RDA(Recommended Dietary Allowance) ?
for men, 70+ yrs
67% of RDA(Recommended Dietary Allowance) ?
for women, 4 - 8 yrs
42% of RDA(Recommended Dietary Allowance) ?
for women, 9 - 13 yrs
37% of RDA(Recommended Dietary Allowance) ?
for women, 14 - 18 yrs
42% of RDA(Recommended Dietary Allowance) ?
for women, 19 - 30 yrs
42% of RDA(Recommended Dietary Allowance) ?
for women, 31 - 50 yrs
42% of RDA(Recommended Dietary Allowance) ?
for women, 51 - 70 yrs
42% of RDA(Recommended Dietary Allowance) ?
for women, 70+ yrs
Comment /
Zinc Foods

Cheese, feta

Cheese, feta
Zinc per 100g:
2.88 mg
total
58% of RDA(Recommended Dietary Allowance) ?
for men, 4 - 8 yrs
36% of RDA(Recommended Dietary Allowance) ?
for men, 9 - 13 yrs
26% of RDA(Recommended Dietary Allowance) ?
for men, 14 - 18 yrs
26% of RDA(Recommended Dietary Allowance) ?
for men, 19 - 30 yrs
26% of RDA(Recommended Dietary Allowance) ?
for men, 31 - 50 yrs
26% of RDA(Recommended Dietary Allowance) ?
for men, 51 - 70 yrs
26% of RDA(Recommended Dietary Allowance) ?
for men, 70+ yrs
58% of RDA(Recommended Dietary Allowance) ?
for women, 4 - 8 yrs
36% of RDA(Recommended Dietary Allowance) ?
for women, 9 - 13 yrs
32% of RDA(Recommended Dietary Allowance) ?
for women, 14 - 18 yrs
36% of RDA(Recommended Dietary Allowance) ?
for women, 19 - 30 yrs
36% of RDA(Recommended Dietary Allowance) ?
for women, 31 - 50 yrs
36% of RDA(Recommended Dietary Allowance) ?
for women, 51 - 70 yrs
36% of RDA(Recommended Dietary Allowance) ?
for women, 70+ yrs
Comment /
Zinc Foods

Cheese, brie

Cheese, brie
Zinc per 100g:
2.38 mg
total
48% of RDA(Recommended Dietary Allowance) ?
for men, 4 - 8 yrs
30% of RDA(Recommended Dietary Allowance) ?
for men, 9 - 13 yrs
22% of RDA(Recommended Dietary Allowance) ?
for men, 14 - 18 yrs
22% of RDA(Recommended Dietary Allowance) ?
for men, 19 - 30 yrs
22% of RDA(Recommended Dietary Allowance) ?
for men, 31 - 50 yrs
22% of RDA(Recommended Dietary Allowance) ?
for men, 51 - 70 yrs
22% of RDA(Recommended Dietary Allowance) ?
for men, 70+ yrs
48% of RDA(Recommended Dietary Allowance) ?
for women, 4 - 8 yrs
30% of RDA(Recommended Dietary Allowance) ?
for women, 9 - 13 yrs
26% of RDA(Recommended Dietary Allowance) ?
for women, 14 - 18 yrs
30% of RDA(Recommended Dietary Allowance) ?
for women, 19 - 30 yrs
30% of RDA(Recommended Dietary Allowance) ?
for women, 31 - 50 yrs
30% of RDA(Recommended Dietary Allowance) ?
for women, 51 - 70 yrs
30% of RDA(Recommended Dietary Allowance) ?
for women, 70+ yrs
Comment /
/

Recommended Dietary Allowance (RDA)

The average daily dietary nutrient intake level that is sufficient to meet the nutrient requirements of nearly all (97–98 percent) healthy individuals in a particular life stage and gender group.
Dietary Reference Intakes: The Essential Guide to Nutrient Requirements. Washington, DC: The National Academies Press; 2006

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4 - 8 yrs
9 - 13 yrs
14 - 18 yrs
19 - 30 yrs
31 - 50 yrs
51 - 70 yrs
70+ yrs