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*Not a Substitute For your regular Doctor. Contact your physician before starting a nutritional program or discontinuing prescription medication.

Food Sources Of Zinc

Major Zinc Containing Foods:

• Oysters • Meat • Eggs • Grains
• Vegetables • Dairy • Fruits • Seeds (esp. pumpkin)
• Legumes • Seafood

RDA for Zinc:

• Maintenance--15 mg • Pregnancy--30 mg • Breastfeeding--25 mg
• Preventive--25 mg • Therapeutic--40-50 mg

Zinc Content of Various Foods

Grains (1 cup dry) Milligrams Legumes (1 cup cooked) Milligrams

Hard wheat berries 6.9 Green peas 2.1
Soft wheat berries 5.4 Garbanzo beans 2.1
Wheat bran 5.7 Lentils 2.1
Buckwheat groats 3.9 Lima beans 1.7
Millet 3.6 Peanut butter (1 tablespoon) 0.5
Rice bran 3.1 Peanuts (1 tablespoon) 0.3
Whole wheat flour 2.9
White flour 0.8 Vegetables (1 cup)
Brown rice 2.4
Oatmeal 2.4 Spinach (cooked) 1.3
White rice 1.2 Sweet corn 0.7
Corn meal 2.1 Spinach (chopped/raw) 0.5
Black-eyed peas 3.0 Onion 0.5

Dairy Eggs/Brewers Yeast

Milk (1 cup) 0.9 Egg (1 egg, Zinc mostly in yolk) 0.5
Ice cream (1 cup) 0.6 Brewer's yeast (1 tablespoon) 0.4
Cheddar cheese (1 slice) 0.5