This document contains two tables. The first table lists the recommended dietary allowances (RDAs) for zinc by age group for males, females, during pregnancy, and while lactating. The second table lists common foods that are good sources of zinc, providing the serving size, calories, amount of zinc per serving, the percent daily value or recommended intake (% DRI/DV) provided by one serving, and the nutrient density of zinc in each food. Good sources of zinc that provide over 10% DV per serving include beef, spinach, asparagus, mushrooms, lamb, sesame seeds, and pumpkin seeds.