Zinc
Essential for immune function, wound healing, DNA synthesis, and taste perception. Important for growth and development.
Recommended Daily Allowance (RDA)
Daily Requirements by Life Stage 16 groups
| Life Stage | RDA / AI (mg/day) | Upper Limit (mg/day) |
|---|---|---|
| Children 1-3 years | 3.0 | 7.0 |
| Children 4-8 years | 5.0 | 12.0 |
| Males 9-13 years | 8.0 | — |
| Females 9-13 years | 8.0 | — |
| Males 14-18 years | 11.0 | — |
| Females 14-18 years | 9.0 | — |
| Males 19-30 years | 11.0 | 40.0 |
| Females 19-30 years | 8.0 | 40.0 |
| Males 31-50 years | — | — |
| Females 31-50 years | — | — |
| Males 51-70 years | — | — |
| Females 51-70 years | — | — |
| Males 70+ years | — | — |
| Females 70+ years | — | — |
| Pregnancy | 11.0 | — |
| Lactation | 12.0 | — |
Top Foods Highest in Zinc
Amount per 100g serving. Values in mg per 100g.
Foods Highest in Zinc (Table)
| # | Food | Per 100g | Group |
|---|---|---|---|
| 1 | Mollusks, oyster, eastern, canned | 91.0 mg | Finfish and Shellfish Products |
| 2 | Mollusks, oyster, eastern, cooked, breaded and fried | 87.1 mg | Finfish and Shellfish Products |
| 3 | Mollusks, oyster, eastern, wild, cooked, moist heat | 78.6 mg | Finfish and Shellfish Products |
| 4 | Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes | 64.3 mg | Breakfast Cereals |
| 5 | Mollusks, oyster, eastern, wild, cooked, dry heat | 61.0 mg | Finfish and Shellfish Products |
| 6 | Mollusks, oyster, eastern, farmed, cooked, dry heat | 45.1 mg | Finfish and Shellfish Products |
| 7 | Mollusks, oyster, eastern, wild, raw | 39.3 mg | Finfish and Shellfish Products |
| 8 | Mollusks, oyster, eastern, farmed, raw | 37.9 mg | Finfish and Shellfish Products |
| 9 | Mollusks, oyster, Pacific, cooked, moist heat | 33.2 mg | Finfish and Shellfish Products |
| 10 | Incaparina, dry mix (corn and soy flours), unprepared | 23.0 mg | Breakfast Cereals |
| 11 | Beverages, nutritional shake mix, high protein, powder | 18.8 mg | Beverages |
| 12 | Mollusks, oyster, Pacific, raw | 18.0 mg | Finfish and Shellfish Products |
| 13 | Cereals ready-to-eat, QUAKER, Cap'n Crunch's OOPS! All Berri | 18.0 mg | Breakfast Cereals |
| 14 | Cereals ready-to-eat, MALT-O-MEAL, OAT BLENDERS with honey & | 17.9 mg | Breakfast Cereals |
| 15 | Babyfood, finger snacks, GERBER, GRADUATES, PUFFS, apple and | 17.5 mg | Baby Foods |
| 16 | Beverages, UNILEVER, SLIMFAST Shake Mix, powder, 3-2-1 Plan | 17.3 mg | Beverages |
| 17 | Beverages, UNILEVER, SLIMFAST Shake Mix, high protein, whey | 17.3 mg | Beverages |
| 18 | Cereals ready-to-eat, RALSTON Corn Biscuits | 17.1 mg | Breakfast Cereals |
| 19 | Cereals ready-to-eat, wheat germ, toasted, plain | 16.7 mg | Breakfast Cereals |
| 20 | Cereals ready-to-eat, QUAKER, Christmas Crunch | 16.4 mg | Breakfast Cereals |
Health Effects of Zinc
Zinc is essential for immune function, wound healing, DNA synthesis, cell division, taste and smell perception, and protein synthesis. It is a cofactor in over 300 enzymes.
Zinc deficiency impairs immunity, delays wound healing, causes growth retardation in children, hair loss, diarrhea, and loss of appetite. Affects an estimated 2 billion people globally.
Chronic zinc excess (>40mg/day) induces copper deficiency by upregulating intestinal metallothionein, which preferentially binds copper. Acute excess causes nausea and vomiting.
Absorption & Interactions
Absorbed in the jejunum at 20-40% efficiency via ZIP4 and ZnT transporters. Absorption is regulated by metallothionein. Phytate is the primary dietary inhibitor.
Estimated Zinc Adequacy by Country
Estimated from national food supply composition (FAO food balance sheets). Shows food supply availability relative to Estimated Average Requirement (EAR), not actual intake. Does not account for fortification, supplements, or distribution inequality.
Other Minerals
Frequently Asked Questions
How much Zinc do I need per day?
Adult males need 11.0 mg/day and adult females need 8.0 mg/day.
Which food has the most Zinc?
The food highest in Zinc is Mollusks, oyster, eastern, canned with 91.0 mg per 100g.
What does Zinc do in the body?
Essential for immune function, wound healing, DNA synthesis, and taste perception. Important for growth and development.