The Percentage of zinc whole grains
Whole grains are a good source of zinc, but the amount of zinc can vary depending on the type of grain.
According to the USDA National Nutrient Database, a serving (about 1/2 cup or 30 grams) of cooked Quinoa contains 1.2mg of zinc which is about 11% of the Recommended Daily Allowance (RDA) for zinc for adult men and 14% for adult women.
A serving of cooked brown rice contains 0.5mg of zinc, about 4% of the RDA for adult men and 5% for adult women.
A serving of cooked, fortified oats contains 1.2mg of zinc, about 11% of the RDA for adult men and 14% for adult women.
It’s worth noting that Whole grains are good sources of zinc, but they are not as rich in zinc as red meats, poultry and seafood, and some legumes. They also provide other essential nutrients such as fiber, B vitamins, and minerals like iron, and magnesium. Whole grains should be an important part of a balanced diet, in combination with other zinc-rich food sources.
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