For reference, a fortified breakfast cereal generally has about 2.8 mg of zinc, while pumpkin seeds have about 2.2. Several good sources of zinc are required to get to the goal zinc range.

Zinc: 0.5 mg per one large cooked, hard-boiled egg. Eggs can be a good source of zinc, with one large egg providing about 5% to 6% of the DV. Most of the zinc is found in the egg yolk.