Food

Measure

Mg of Zinc

Pumpkin & squash seed kernels roasted

1 cup:227g

16.89

Wheat germ crude

1 cup:

12.29

Sesame seeds whole, dried

1 cup:144g

11.16

Peanuts all types, roasted

1 cup:144g

9.55

Wild rice raw

1 cup:160g

9.54

Miso

1 cup:275g

9.13

Wheat durum

1 cup:192g

7.99

Cheese gouda

1 pkg:198g

7.72

Almonds roasted

1 cup:157g

7.69

Cashew nuts roasted

1 cup:137g

7.67

Almond butter

1 cup:250g

7.63

Cheese edam

1 pkg:198g

7.43

Mixed nuts with peanuts, roasted

1 cup:142g

7.21

Peanut butter

1 cup:258g

7.17

Sunflower seed kernels roasted

1 cup:135g

7.03

Cheese gruyere

1 pkg:170g

6.63

Pizza with cheese

1 pizza:503g

6.49

Brazilnuts dried

1 cup:140g

6.43

Oats

1 cup:156g

6.19

Pecans roasted

1 cup:110g

6.05

Chicory raw

1 head:513g

5.95

Quinoa

1 cup:170g

5.61

Natto

1 cup:175g

5.30

Barley

1 cup:184g

5.10

Peanuts all types, raw

1 cup:146g

4.77

Wild rice raw

½ cup:80g

4.77

Broadbeans (fava beans) raw

1 cup:150g

4.71

Milk cow, dry

1 cup:128g

4.28

Barley pearled, raw

1 cup:200g

4.26

Buckwheat

1 cup:170g

4.08

Adzuki beans cooked

1 cup:230g

4.07

Hummus

1 cup:246g

3.69

Baked beans canned

1 cup:254g

3.56

Millet raw

1 cup:200g

3.36

Walnuts dried

1 cup:120g

3.28

Tempeh

1 cup:166g

3.00

Tahini

1 oz:28.4g

2.97

Milk condensed

1 cup:306g

2.88

Cheese cheshire

100g

2.79

Bulgar dry

1 cup:140g

2.70

Natto

1/2cup:88g

2.67

Chickpeas canned

1 cup:240g

2.54

Lentils cooked

1 cup:198g

2.51

Chickpeas cooked

1 cup:164g

2.51

Peas cooked

1 pkg:253g

2.38

Broadbeans (fava beans) raw

½ cup:75g

2.36

Soya beans sprouted, stir-fried

100g

2.10

Potato baked and topped w/cheese sauce and broccoli

1 potato:339g

2.03

Sesame seeds whole, roasted and toasted

1 oz:28.4g

2.03

Tofu firm

½ cup:126g

1.98

Age

US RDA

Can RNI

UK RNI

Infants

Up to 6 months

5

2

4

6 months –
1 year

5

3

5

1-3

10

4

5

Children

4-6

10

5

6.5

7-10

10

7

7

Males

11-14

15

12

9

15-18

15

12

9.5

19-24

15

12

9.5

25-50

15

12

9.5

51+

15

12

9.5

Females

11-14

12

9

9

15-18

12

9

7

19-24

12

9

7

25-50

12

9

7

51+

12

9

7

Pregnant

15

+6

No increment

Lactating

First 6
months

19

+6

+6

Second 6 months

16

+6

+6