Zinc Intake Calculator
Find daily zinc intake in mg from age, sex, and diet.
Returns RDA and upper limit with top food sources ranked by zinc content for omnivores and vegetarians.
Zinc is an essential trace mineral involved in more than 300 enzymatic reactions in the human body. It plays critical roles in immune function, protein synthesis, wound healing, DNA synthesis, cell division, and normal growth. It is also required for proper senses of taste and smell.
Recommended Dietary Allowance (RDA): Institute of Medicine:
| Life Stage | Male | Female |
|---|---|---|
| 0–6 months (AI) | 2 mg | 2 mg |
| 7–12 months | 3 mg | 3 mg |
| 1–3 years | 3 mg | 3 mg |
| 4–8 years | 5 mg | 5 mg |
| 9–13 years | 8 mg | 8 mg |
| 14–18 years | 11 mg | 9 mg |
| 19+ years | 11 mg | 8 mg |
| Pregnant (14–18) | , | 12 mg |
| Pregnant (19+) | , | 11 mg |
| Breastfeeding (14–18) | , | 13 mg |
| Breastfeeding (19+) | , | 12 mg |
Tolerable Upper Intake Level (UL): do not exceed without medical supervision:
| Age | UL |
|---|---|
| 1–3 years | 7 mg/day |
| 4–8 years | 12 mg/day |
| 9–13 years | 23 mg/day |
| 14–18 years | 34 mg/day |
| Adults 19+ | 40 mg/day |
Best dietary sources of zinc:
| Food | Serving | Zinc Content |
|---|---|---|
| Oysters (cooked) | 3 oz (85g) | 74 mg, the richest source |
| Beef (chuck roast) | 3 oz (85g) | 7.0 mg |
| Crab (Alaska king) | 3 oz (85g) | 6.5 mg |
| Pork chop (loin) | 3 oz (85g) | 2.9 mg |
| Baked beans | ½ cup | 2.9 mg |
| Pumpkin seeds | 1 oz (28g) | 2.2 mg |
| Yogurt (plain) | 8 oz (227g) | 1.7 mg |
| Cashews | 1 oz (28g) | 1.6 mg |
| Chickpeas | ½ cup | 1.3 mg |
| Fortified cereal | ¾ cup | 2.5–15 mg (varies) |
Vegetarian and vegan note: Plant-based zinc sources contain phytates (phytic acid) — compounds found in whole grains, legumes, and seeds — that bind zinc in the digestive tract and reduce absorption. Vegetarians and vegans may need 50% more zinc than omnivores to achieve the same absorbed amount. Soaking, sprouting, and fermenting grains and legumes reduces phytate content significantly.
Zinc deficiency symptoms:
- Impaired immune function, frequent infections
- Delayed wound healing
- Hair thinning or loss
- Loss of appetite, taste, or smell
- Skin lesions or rashes
- Growth retardation in children
- Night blindness
Zinc toxicity (above 40 mg/day chronically): Excess zinc interferes with copper absorption and can cause copper deficiency. Symptoms include nausea, vomiting, loss of appetite, abdominal cramps, and reduced HDL cholesterol. High-dose zinc supplements should only be taken under medical supervision.