Zinc: what it does & best food sources
What it does — EU-authorised health claims
Zinc contributes to normal cognitive function.
Zinc contributes to normal fertility and reproduction.
Zinc contributes to the maintenance of normal testosterone levels in the blood.
Zinc contributes to the maintenance of normal bones.
Zinc contributes to the maintenance of normal hair.
Zinc contributes to the maintenance of normal nails.
Zinc contributes to the maintenance of normal skin.
Zinc contributes to the maintenance of normal vision.
Zinc contributes to the normal function of the immune system.
Wording as authorised in Regulation (EU) No 432/2012 EUR-LexEU Commission
How much do adults need?
| Age | Men | Women |
|---|---|---|
| 19–30 | 11 mg | 8 mg |
| 31–50 | 11 mg | 8 mg |
| 51–70 | 11 mg | 8 mg |
| 71+ | 11 mg | 8 mg |
- US Recommended Dietary Allowance / Adequate Intake (US National Academies), as published by NIH ODS — see the table above. NIH ODS
- US label FDA Daily Value: 11 mg. On a US food label, 5 % DV or less per serving is low and 20 % or more is high. FDA
- EU label EU Nutrient Reference Value: 10 mg. EUR-Lex
Best food sources (per portion)
| Food | Portion | Zinc | % US DV | % EU NRV |
|---|---|---|---|---|
 Beef mince, lean | 125 g | 5.4 mg | 49 % | 54 % |
 Beef rump (lean red meat) | 125 g | 4.8 mg | 43 % | 48 % |
 Mussels | 150 g | 2.5 mg | 23 % | 25 % |
 Tofu | 150 g | 2.2 mg | 20 % | 22 % |
 Red lentils (dry) | 60 g | 2.2 mg | 20 % | 22 % |
 Wholemeal pasta, boiled | 180 g | 2 mg | 18 % | 20 % |
 Oat flakes (rolled oats) | 50 g | 1.8 mg | 17 % | 18 % |
 Buckwheat groats (dry) | 60 g | 1.7 mg | 16 % | 17 % |
 Mozzarella | 60 g | 1.6 mg | 15 % | 16 % |
 Turkey breast, skinless | 150 g | 1.6 mg | 15 % | 16 % |
 Eggs, boiled | 120 g (2 eggs) | 1.6 mg | 14 % | 16 % |
 Quinoa, boiled | 150 g | 1.5 mg | 13 % | 15 % |
 Emmental cheese | 30 g | 1.4 mg | 13 % | 14 % |
 Wheat germ | 10 g | 1.4 mg | 13 % | 14 % |
 Lentils, boiled | 150 g | 1.4 mg | 12 % | 14 % |
Per normal portion. Values from BLS 4.0. % US DV = share of the FDA Daily Value. % EU NRV = share of the EU Nutrient Reference Value.
Sources
- Zinc — fact sheet for health professionals — NIH Office of Dietary Supplements
- Daily Value on the Nutrition and Supplement Facts labels — US Food and Drug Administration
- Regulation (EU) No 1169/2011 on food information (Annex XIII: Nutrient Reference Values; Art. 7(3)) — European Union (EUR-Lex)
- Commission Regulation (EU) No 432/2012 — list of permitted health claims (consolidated) — European Union (EUR-Lex)
- EU Register of nutrition and health claims made on foods — European Commission
- Bundeslebensmittelschlüssel (BLS) 4.0 — German Nutrient Database — Max Rubner-Institut