Foods high in zinc

Compressed baker's yeast tops the list with 10 mg per 100 g. The Daily Value for zinc is 11 mg. Ranked from 12,412 everyday foods (not packaged products); dried spices, protein powders and regional specialties are left out.

1. 1Compressed baker's yeastBaked Products10 mg91% DV
2. 2Active dry baker's yeastBaked Products7.9 mg72% DV
3. 3La Moderna Rikis cream crackersBaked Products4.1 mg37% DV
4. 4Whole-wheat crackers, reduced fatBaked Products3 mg27% DV
5. 5Mary's Gone Crackers organic gluten freeBaked Products3 mg27% DV
6. 6Plain rye wafersBaked Products2.8 mg25% DV
7. 7Gluten-free multi-seeded multigrain crackersBaked Products2.6 mg24% DV
8. 8Whole-wheat crackersBaked Products2.6 mg24% DV
9. 9Whole-wheat matzoBaked Products2.6 mg24% DV
10. 10Buckwheat pancake dry mixBaked Products2.5 mg23% DV
11. 11Seasoned rye wafersBaked Products2.5 mg23% DV
12. 12Crunchmaster multi-grain crisps, gluten-freeBaked Products2.5 mg23% DV
13. 13Rye crispbreadBaked Products2.4 mg22% DV
14. 14Low-salt whole-wheat crackersBaked Products2.1 mg20% DV
15. 15Whole wheat bread, toastedBaked Products2.1 mg20% DV
16. 16Chocolate pie crust, readyBaked Products2.1 mg19% DV
17. 17Calcium-fortified whole grain white rollsBaked Products2 mg19% DV
18. 18Whole grain peanut butter crackersBaked Products2 mg19% DV
19. 19Plain melba toastBaked Products2 mg18% DV
20. 20Whole-wheat dinner rollsBaked Products2 mg18% DV
21. 21Whole-wheat pancake dry mixBaked Products2 mg18% DV
22. 22Low sodium toast thinsBaked Products1.9 mg18% DV
23. 23Nabisco Grahams crackersBaked Products1.9 mg18% DV
24. 24Whole wheat tortillas, ready-to-bake or -fryBaked Products1.9 mg17% DV
25. 25Toasted multigrain breadBaked Products1.9 mg17% DV
26. 26Oat bran muffinsBaked Products1.8 mg17% DV
27. 27Whole grain cheese crackersBaked Products1.8 mg17% DV
28. 28Protein breadBaked Products1.8 mg17% DV
29. 29Whole wheat breadBaked Products1.8 mg16% DV
30. 30Wheat crackers, reduced fatBaked Products1.7 mg16% DV
31. 31100% whole wheat breadBaked Products1.7 mg16% DV
32. 32Van's perfect 10 gluten free crackersBaked Products1.7 mg16% DV
33. 33Whole wheat hamburger rollsBaked Products1.7 mg16% DV
34. 34Multi-grain breadBaked Products1.7 mg15% DV
35. 35Homemade whole wheat bread, toastedBaked Products1.6 mg15% DV
36. 36Regular wheat crackersBaked Products1.6 mg15% DV
37. 37Whole wheat pancake mixBaked Products1.6 mg15% DV
38. 38Whole grain white bagelsBaked Products1.6 mg15% DV
39. 39Baked taco shellsBaked Products1.6 mg15% DV
40. 40Low salt wheat crackersBaked Products1.6 mg15% DV
41. 41Whole-wheat English muffinsBaked Products1.6 mg15% DV
42. 42Plain chapatiBaked Products1.6 mg14% DV
43. 43Frozen whole wheat chapati or rotiBaked Products1.5 mg14% DV
44. 44Multigrain breadBaked Products1.5 mg14% DV
45. 45Multigrain bagelsBaked Products1.5 mg14% DV
46. 46Whole wheat pita breadBaked Products1.5 mg14% DV
47. 47Homemade whole wheat breadBaked Products1.5 mg14% DV
48. 48Wheat bran muffin dry mixBaked Products1.5 mg14% DV
49. 49Wheat melba toastBaked Products1.5 mg14% DV
50. 50Pumpernickel breadBaked Products1.5 mg13% DV
51. 51Pumpernickel rollsBaked Products1.5 mg13% DV
52. 52Wheat bread, toastedBaked Products1.5 mg13% DV
53. 53Whole wheat saltine crackersBaked Products1.5 mg13% DV
54. 54Goldfish cheddar crackersBaked Products1.4 mg13% DV
55. 55Plain dry grated bread crumbsBaked Products1.4 mg13% DV
56. 56Potato breadBaked Products1.4 mg13% DV
57. 57Seasoned dry breadcrumbsBaked Products1.4 mg13% DV
58. 58Baked taco shells, without added saltBaked Products1.4 mg13% DV
59. 59Toasted plain English muffins, enrichedBaked Products1.4 mg13% DV
60. 60Mixed-grain English muffinsBaked Products1.4 mg13% DV
61. 61Toasted rice bran breadBaked Products1.4 mg13% DV
62. 62Rye melba toastBaked Products1.4 mg12% DV
63. 63Toasted sprouted wheat breadBaked Products1.4 mg12% DV
64. 64Gluten-free whole grain rollsBaked Products1.4 mg12% DV
65. 65Reduced-calorie wheat breadBaked Products1.4 mg12% DV
66. 66Udi's whole grain gluten-free dinner rollsBaked Products1.4 mg12% DV
67. 67Reduced-calorie white breadBaked Products1.3 mg12% DV
68. 68Focaccia, plainBaked Products1.3 mg12% DV
69. 69Pepperidge Farm Goldfish parmesan crackersBaked Products1.3 mg12% DV
70. 70Corn tortillas, ready-to-bake or -fryBaked Products1.3 mg12% DV
71. 71Rice bran breadBaked Products1.3 mg12% DV
72. 72Plain enriched bagels, with calcium propionate, toastedBaked Products1.3 mg12% DV
73. 73Blueberry muffin, low-fatBaked Products1.3 mg12% DV
74. 74Graham cracker pie crust, readyBaked Products1.3 mg11% DV
75. 75Rye bread, toastedBaked Products1.3 mg11% DV
76. 76Sprouted wheat breadBaked Products1.3 mg11% DV
77. 77Cracked wheat breadBaked Products1.2 mg11% DV
78. 78Refrigerated whole wheat naanBaked Products1.2 mg11% DV
79. 79Corn tostada shellsBaked Products1.2 mg11% DV
80. 80Nabisco Oreo Crunchies cookie crumb toppingBaked Products1.2 mg11% DV
81. 81Reduced-calorie oat bran bread, toastedBaked Products1.2 mg11% DV
82. 82Regular cheese crackersBaked Products1.2 mg11% DV
83. 83Special dietary pancake dry mixBaked Products1.2 mg11% DV
84. 84Frozen low-fat whole wheat wafflesBaked Products1.2 mg11% DV
85. 85Goya crackersBaked Products1.2 mg11% DV
86. 86Toasted protein breadBaked Products1.2 mg11% DV
87. 87Wheat or cracked wheat hamburger rollsBaked Products1.2 mg11% DV
88. 88Low-fat plain or honey graham crackersBaked Products1.2 mg11% DV
89. 89Whole wheat French or Vienna breadBaked Products1.2 mg11% DV
90. 90Ladyfinger cookiesBaked Products1.1 mg10% DV
91. 91Ladyfingers with lemon juice and rindBaked Products1.1 mg10% DV
92. 92Rye breadBaked Products1.1 mg10% DV
93. 93Cinnamon-raisin bagelsBaked Products1.1 mg10% DV
94. 94Low sodium cheese crackersBaked Products1.1 mg10% DV
95. 95Standard snack crackers with peanut butter fillingBaked Products1.1 mg10% DV
96. 96Egg dinner rollsBaked Products1.1 mg10% DV
97. 97Marshmallow cookies with rice cerealBaked Products1.1 mg10% DV
98. 98Oatmeal bread, toastedBaked Products1.1 mg10% DV
99. 99Whole wheat snack crackersBaked Products1.1 mg10% DV
100. 100Rusk toastBaked Products1.1 mg10% DV

Source: USDA FoodData Central. Per serving uses each food's typical USDA portion. Daily Values are the FDA's for adults and children 4 years and older.