Zinc - foods, RDA, deficiency & supplements

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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
Parmesan cheese 5.9 0 1.18 0
Beef steak (w/ herb butter) 5.9 0.001 7.375 0.00125
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
Butter cheese (60% fdm) 4.5 0 1.35 0
Edam cheese (45% fdm) 4.5 0 1.35 0
Fillet of beef 4.4 0 5.5 0
Beef meat (lean) 4.2 0 5.25 0
Beef tartare 4.2 0 4.2 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
Roast beef 4.1 0 5.125 0
Allgäu hard cheese (50% fdm) 4.1 0 1.23 0
Tilsiter (cheese) 4 0 1.2 0
Veal (meat) 4 0 5 0
Appenzeller (cheese) 4 0 1.2 0
Jarlsberg (cheese) 4 0 1.2 0
Goat cheese (45% fdm) 4 0 1.2 0
Maasdam (cheese) 4 0 1.2 0