how much zinc is in chicken

How Much Zinc Is In Chicken? A Complete Overview

Chicken is one of the most commonly consumed meats worldwide. It’s versatile, budget-friendly, and a good source of protein. But did you know that chicken also contains zinc, an essential mineral your body needs? In this article, we’ll explore how much zinc chicken contains, the benefits of zinc, zinc deficiency symptoms, and how to get enough zinc from your diet or supplements.

What Is Zinc And Why Do You Need It?

Zinc is a mineral that is found throughout the body and plays many important roles Over 300 enzymes in the body depend on zinc to function properly Zinc helps with immune system function, protein synthesis, DNA and cell growth, wound healing, taste perception, digestion, and insulin regulation.

The recommended daily intake for zinc is 8-11 mg per day for adults. Zinc is found in many foods, especially animal proteins. Oysters contain the most zinc per serving, providing 66.61 mg in just 3 ounces. Beef, crab, and lobster are also excellent sources.

You can also get zinc from beans, nuts, fortified cereals, and dairy products. The body does not store zinc well, so you need to consume foods containing zinc daily to maintain healthy levels. Signs of zinc deficiency include frequent infections, hair loss, diarrhea, appetite loss, slower wound healing, and skin conditions like acne.

How Much Zinc Is In Chicken?

Chicken is a good source of dietary zinc. The zinc content does vary slightly depending on the cut of chicken:

• Chicken breast (100g) – 0.7mg
• Chicken thighs (100g) – 1.4mg
• Chicken wings (100g) – 1.1mg
• Chicken drumsticks (100g) – 1.2mg
• Chicken liver (100g) – 4.3mg

As you can see, dark chicken meat like thighs and drumsticks contain more zinc than white breast meat. But all cuts provide a significant amount of zinc.

For comparison, here is how much zinc is found in 3 ounces of other common meats:

• Beef steak – 4.5mg
• Pork tenderloin – 1.5mg
• Turkey breast – 1.1mg
• Salmon – 0.5mg

Chicken liver is exceptionally high in zinc, with almost 5mg in a 3-ounce serving. Adding chicken liver once a week can help boost your zinc intake.

Overall, chicken is one of the better dietary sources of zinc. Eating 3-4 ounces per day would provide a substantial level of your recommended daily zinc.

Health Benefits Of Chicken And Zinc

Eating zinc-rich foods like chicken regularly offers many potential health benefits:

• Strengthens the immune system – Zinc plays a central role in immune cell development and communication. Consuming enough zinc may help reduce risk of infections and speed recovery.

• Supports growth and development – Zinc is critical for cell division and growth. Getting enough zinc ensures proper growth in children and helps maintain tissues in adults.

• Aids wound healing – Zinc assists in the formation of new skin and collagen. It has been shown to help heal wounds, burns, and ulcers more efficiently.

• May help treat acne and eczema – Low zinc levels can worsen inflammatory skin conditions. Zinc supplements and creams may improve symptoms of acne and eczema.

• Protects vision health – Zinc is concentrated in the eye, specifically the retina. It may help slow age-related macular degeneration.

• Regulates blood sugar – Zinc plays a role in insulin secretion and signaling. It may help improve blood sugar control, especially for those with diabetes.

In addition to zinc, chicken provides lean protein, B vitamins, selenium, choline, and other minerals. Chicken is also affordable and easy to prepare, making it a nutritious staple food.

Tips For Getting Enough Zinc

Here are some tips to make sure you meet your daily zinc needs:

• Eat more zinc-rich proteins like oysters, beef, chicken, pork, yogurt, and beans.

• Have a serving of whole grains like oats, brown rice or quinoa daily.

• Snack on zinc-containing nuts like cashews, almonds, and pumpkin seeds.

• Use chickpea or lentil flour instead of regular flour in baking.

• Choose zinc-fortified breakfast cereals or milks.

• Take a daily multivitamin containing zinc.

• Speak to your doctor about zinc supplements if deficient.

• If vegetarian/vegan, be intentional about including zinc-rich plant foods.

The current recommended daily zinc intake is 8mg for women and 11mg for adult men. Getting at least this amount from your diet or supplements will help maintain optimal zinc status. Consuming zinc-rich foods like chicken provides immune-boosting, growth-promoting, and protective benefits. Aim to include a few servings of high zinc foods every day.

How Much Zinc Should You Take Per Day?

The recommended daily allowance (RDA) for zinc is:

• Infants under 6 months – 2 mg
• Infants 7-12 months – 3 mg
• Children 1-3 years – 3 mg
• Children 4-8 years – 5 mg
• Children 9-13 years – 8 mg
• Males 14+ years – 11 mg
• Females 14+ years – 8 mg
• Pregnant women – 11-12 mg
• Breastfeeding women – 12-13 mg

These levels should be sufficient to meet the needs of over 97% of healthy individuals. However, certain groups may need more than the RDA:

• Vegans & vegetarians – 50% more zinc due to lower absorption
• Seniors – Up to 30% more zinc
• Athletes – 25-50% more zinc due to losses in sweat
• Obese individuals – 50% more zinc due to inflammation
• Those with GI disorders – 30-50% more zinc due to malabsorption

People taking certain medications like diuretics may also require extra zinc. The upper limit for zinc is 40 mg per day for adults to avoid adverse effects. High doses over 150 mg per day can impair immune function.

It’s ideal to get zinc from food sources like oysters, beef, chicken, nuts, legumes, dairy and whole grains when possible. If supplementing, choose low-dose zinc gluconate or citrate and avoid long-term use over 50 mg daily.

Can You Take Too Much Zinc? Dangers Of Zinc Overdose

Yes, it is possible to consume too much zinc. The recommended upper limit is 40 mg per day in healthy adults. Taking 150-450 mg of zinc daily long-term can lead to copper deficiency, impaired immune function, nausea, vomiting, diarrhea, headaches and nerve damage.

Single large doses over 150 mg may cause acute zinc toxicity, with symptoms like:

• Nausea, abdominal cramps, diarrhea
• Vomiting
• Headaches
• Irritability
• Dizziness
• Tremors
• Changes in blood iron levels

High supplemental zinc intake can also interfere with the absorption of other minerals like iron and magnesium. Too much zinc from nose sprays may permanently damage the sense of smell.

To avoid zinc overdose:

• Do not exceed 40 mg zinc per day from supplements
• Take zinc supplements short-term only, for 1-2 months
• Read labels carefully to avoid excessive zinc doses
• Speak to your doctor before supplementing with zinc
• Eat a balanced diet with a variety of zinc food sources
• Do not use intranasal zinc preparations long-term

Signs of chronic zinc excess include nausea, vomiting, loss of appetite, abdominal cramps, headaches, and changes in immune function. Seek medical treatment if you experience these zinc toxicity symptoms.

Frequently Asked Questions About Chicken And Zinc

Here are answers to some common questions about chicken, zinc, and getting enough zinc in your diet:

How much zinc is in 3 ounces of chicken?

There is approximately 1-1.5mg of zinc in a 3-ounce serving of chicken. Chicken thigh meat is highest with 1.5mg. Chicken breast contains around 1mg zinc per 3 ounces.

Which has more zinc: chicken breast or thigh?

Chicken thighs have slightly more zinc than chicken breast, with 1.4mg in 3 ounces of thigh compared to 0.7mg in the same amount of breast. Choose chicken thighs more often for higher zinc.

What foods are high in zinc for vegetarians?

Good vegetarian sources of zinc include pumpkin seeds, cashews, chickpeas, oats, tofu, tempeh, nutritional yeast, fortified cereals, peas, mushrooms and milk products like yogurt.

Can you get too much zinc from food?

It is very rare to get excessive zinc from food sources alone. You would have to intentionally eat multiple servings of oysters, red meat, and other zinc-rich foods daily. The upper limit for zinc is 40 mg per day.

What zinc level is too high?

Blood plasma zinc levels above 125 mcg/dL are considered potentially toxic. Milder symptoms of excess zinc may occur with plasma zinc levels over 100 mcg/dL in sensitive individuals.

How can I raise my zinc levels quickly?

Taking a zinc supplement of 15-30 mg per day can help increase zinc levels within a few weeks. Eating more zinc-rich foods like oysters, beef and nuts combined with a supplement will also boost levels quickly.

Does cooking reduce zinc in foods?

Yes, cooking does result in some loss of zinc from foods. Up to 20% of zinc may be lost when cooking meat. Minimal cooking and avoiding boiling meats in water can help minimize zinc loss.

Is it better to take zinc on an empty stomach?

Yes, taking zinc supplements on an empty stomach 30-60 minutes before meals can help increase absorption. However, this may worsen stomach upset or nausea for some people.

Conclusion

Chicken is an excellent source of dietary zinc, providing close to 1 milligram per 3-ounce serving. Other meat and seafood sources, like oysters, beef, and crab, are also high in zinc. Getting enough zinc each day ensures proper immune function, growth, tissue repair, enzyme activity, and blood sugar control.

While zinc toxicity is unlikely from food sources, excess zinc from supplements can impair copper status, immunity, and nerve function. Aim for the recommended 8-11 mg of zinc per day from foods like chicken, nuts, dairy, and whole grains. Consider a low-dose zinc supplement if deficient. Including a variety of zinc-rich foods in your diet provides optimal nutritional benefits.

Two large eggs contain approximately 1.06 to 1.2 milligrams of zinc.