Zinc - foods, RDA, deficiency & supplements
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©LowCarbCheck
On this page you will find information on:
Zinc RDA - recommended daily allowance
| RDA US* | RDA DACH (EU)** | |||
|---|---|---|---|---|
|
Age group |
Female | Male | Female | Male |
| 14-18 y | 9 mg | 11 mg | 11 mg | 14 mg |
| 19-30 y | 8 mg | 11 mg | 8.5 mg | 9 mg |
| 31-50 y | 8 mg | 11 mg | 8.5 mg | 9 mg |
| 51-70 y | 8 mg | 11 mg | 8.5 mg | 9 mg |
| > 70 y | 8 mg | 11 mg | 8.5 mg | 9 mg |
| Pregnant | 11 mg | 8.5 mg | ||
| Lactating | 12 mg | 8.5 mg | ||
Sources:
- * Recommended daily allowance values from the National Institute of Health - Office of Dietary supplementation. Go to source
- ** Recommended daily allowance values from the Federal Ministry of Food and Agriculture (BMEL) in Germany - Federal Institute for Risk Assessment. Go to source
Zinc low-carb and keto foods
| per 100g | per serving | |||
|---|---|---|---|---|
| Food | Zinc (mg) | Carbs | Zinc (mg) | Carbs |
| Sesame (seed) | 7.7 | 10 | 1.54 | 2 |
| Pork liver (liver) | 6.5 | 1 | 8.125 | 1.25 |
| Beef steak (w/ herb butter) | 5.9 | 0.001 | 7.375 | 0.00125 |
| Parmesan cheese | 5.9 | 0 | 1.18 | 0 |
| Emmental (cheese) | 5.8 | 0 | 1.74 | 0 |
| Gruyère (cheese) | 5.7 | 0 | 1.71 | 0 |
| Flaxseed | 5.5 | 0 | 1.1 | 0 |
| Sirloin steak (roasted) | 5.3 | 0 | 6.625 | 0 |
| Edam cheese (30% fdm) | 5 | 0 | 1.5 | 0 |
| Blue cheese (50% fdm) | 5 | 1 | 1.5 | 0.3 |
| Edam cheese (40% fdm) | 4.9 | 0 | 1.47 | 0 |
| Beef meat (medium fat) | 4.8 | 0 | 6 | 0 |
| Butter cheese (30% fdm) | 4.7 | 0 | 1.41 | 0 |
| Edam cheese (45% fdm) | 4.5 | 0 | 1.35 | 0 |
| Butter cheese (60% fdm) | 4.5 | 0 | 1.35 | 0 |
| Fillet of beef | 4.4 | 0 | 5.5 | 0 |
| Gouda cheese (40% fdm) | 4.2 | 0 | 1.26 | 0 |
| Gouda cheese (60% fdm) | 4.2 | 0 | 1.26 | 0 |
| Gouda cheese (45% fdm) | 4.2 | 0 | 1.26 | 0 |
| Yeast | 4.2 | 1 | 1.764 | 0.42 |
| Beef meat (lean) | 4.2 | 0 | 5.25 | 0 |
| Beef tartare | 4.2 | 0 | 4.2 | 0 |
| Allgäu hard cheese (50% fdm) | 4.1 | 0 | 1.23 | 0 |
| Roast beef | 4.1 | 0 | 5.125 | 0 |
| Maasdam (cheese) | 4 | 0 | 1.2 | 0 |
| Tilsiter (cheese) | 4 | 0 | 1.2 | 0 |
| Tilsiter (cheese) | 4 | 0 | 1.2 | 0 |
| Corned beef | 4 | 0 | 1.2 | 0 |
| Tilsiter (cheese) | 4 | 0 | 1.2 | 0 |
| Veal (meat) | 4 | 0 | 5 | 0 |