Where do we get zinc?

In 1990, meat & dairy products provided over 60% of the zinc in the American diet (44% & 19% respectively).

Grain products were a close 3rd supplying the diet w/about 17% of the zinc recommended.

Foods that contain small amounts of zinc, but are not considered good sources, can contribute significant amounts of zinc to an individual's diet if these foods are eaten often, or in large amounts.

How can we get enough zinc?

Eating a variety of foods that contain zinc is the best way to get an adequate amount. Healthy individuals who eat a balanced diet rarely need supplements.

Intakes of zinc tend to be low in relation to recommendations & there aren't that many foods that are really good sources; thus, it may take special care to ensure an adequate intake.

The list of foods below will help you select those that are good sources of zinc as you follow the Dietary Guidelines. The list of good sources was derived from the same nutritive value of foods tables used to analyze information for recent food consumption surveys of the U.S. Dept. of Agriculture, Human Nutrition Information Service.

Good Sources of Zinc
Food	Selected Serving Size	Percentage of U.S. RDA1
Breads, cereals & other grain products
Ready-to-eat cereals, fortified2	1 ounce	+
Wheat germ, plain	2 tablespoons	+
Meat, poultry, fish & alternates
Brisket, braised, lean only	3 ozs	++
Ground; extra lean, lean or regular; baked or broiled	1 patty	++
Pot roast, braised, lean only	3 ozs	+++
Roast, rib, roasted, lean only	3 ozs	++
Short ribs, braised, lean only	3 ozs	+++
Steak, lean only: baked or broiled	3 ozs	++
Braised	3 ozs	+++
Stew meat, simmered, lean only	3 ozs	+++
Chicken, leg (thigh & drumstick), broiled or roasted, without skin	1 leg	+
Ham, fresh, smoked or cured, roasted, lean only	3 ounces	+
Lamb Chop, shoulder; braised, broiled, or baked; lean only	1 chop	++
Ground, cooked	1 patty	+
Roast, shoulder, roasted, lean only	3 ounces	++
Liver, braised, beef or pork	3 ounces	++
Calf	3 ounces	+++
Chicken or turkey	1/2 cup diced	+
Pork:
Chop, baked or broiled, lean only	1 chop	+
Ground, cooked	3 ounces	+
Roast, loin, roasted, lean only	3 ounces	+
Roast, shoulder, roasted, lean only	3 ounces	+
Tongue, braised	3 ounces	++
Turkey:
Ground, cooked	3 ounces	+
Light or dark meat, roasted, without skin	3 ounces	+
Veal:
Chop, braised, lean only	1 chop	+
Ground, cooked	1 patty	+
Roast, leg, roasted, lean only	3 ounces	++
Fish and Seafood
Carp, baked or broiled	3 ounces	+
Crabmeat, steamed	3 ounces	+
Lobster, steamed or boiled	3 ounces	+
Mussels, steamed, boiled, or poached	3 ounces	+
Oysters:
Baked, broiled, or steamed	3 ounces	+++
Canned, undrained	3 ounces	+++
Nuts and seeds
Pumpkin or squash seeds, hulled, roasted	2 tablespoons	+
Milk, cheese & yogurt
Cheese, ricotta	1/2 cup	+
Yogurt:
Flavored, made w/whole or lowfat milk	8 ounces	+
Plain, made w/lowfat or nonfat milk	8 ounces	+
1A selected serving size contains- + 10 - 24% of the U.S. RDA for adults & children over 4 years of age ++ 25 - 39% of the U.S. RDA for adults & children over 4 years of age +++ 40% or more of the U.S. RDA for adults & children over 4 years of age
2See section on fortified cereals