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.

Per 100 gPer servingPer 100 calories
All foodsBakedBeefBeveragesBreakfast CerealsCereal Grains & PastaDairy & EggFast FoodsFats & OilsFinfish & ShellfishFruits & Fruit JuicesLamb, Veal, & GameLegumes & LegumeMeals, Entrees, & Side DishesNut & SeedPorkPoultryRestaurant FoodsSausages & Luncheon MeatsSnacksSoups, Sauces, & GraviesSweetsVegetables & Vegetable
  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. 10Seasoned rye wafersBaked Products2.5 mg23% DV
  11. 11Buckwheat pancake dry mixBaked Products2.5 mg23% DV
  12. 12Crunchmaster multi-grain crisps, gluten-freeBaked Products2.5 mg23% DV
  13. 13Rye crispbreadBaked Products2.4 mg22% DV
  14. 14Whole wheat bread, toastedBaked Products2.1 mg20% DV
  15. 15Low-salt whole-wheat crackersBaked Products2.1 mg20% DV
  16. 16Chocolate pie crust, readyBaked Products2.1 mg19% DV
  17. 17Whole grain peanut butter crackersBaked Products2 mg19% DV
  18. 18Calcium-fortified whole grain white rollsBaked Products2 mg19% DV
  19. 19Plain melba toastBaked Products2 mg18% DV
  20. 20Crackers, melba toast, plain, without saltBaked Products2 mg18% DV
  21. 21Whole-wheat dinner rollsBaked Products2 mg18% DV
  22. 22Whole-wheat pancake dry mixBaked Products2 mg18% DV
  23. 23Low sodium toast thinsBaked Products1.9 mg18% DV
  24. 24Nabisco Grahams crackersBaked Products1.9 mg18% DV
  25. 25Whole wheat tortillas, ready-to-bake or -fryBaked Products1.9 mg17% DV
  26. 26Toasted multigrain breadBaked Products1.9 mg17% DV
  27. 27Whole grain cheese crackersBaked Products1.8 mg17% DV
  28. 28Oat bran muffinsBaked Products1.8 mg17% DV
  29. 29Protein breadBaked Products1.8 mg17% DV
  30. 30Whole wheat breadBaked Products1.8 mg16% DV
  31. 31Wheat crackers, reduced fatBaked Products1.7 mg16% DV
  32. 32100% whole wheat breadBaked Products1.7 mg16% DV
  33. 33Van's, The Perfect 10, Crispy Six Whole Grain + Four Seed Baked Crackers, Gluten FreeBaked Products1.7 mg16% DV
  34. 34Whole wheat hamburger rollsBaked Products1.7 mg16% DV
  35. 35Multi-grain breadBaked Products1.7 mg15% DV
  36. 36Homemade whole wheat bread, toastedBaked Products1.6 mg15% DV
  37. 37Regular wheat crackersBaked Products1.6 mg15% DV
  38. 38Whole wheat pancake mixBaked Products1.6 mg15% DV
  39. 39Whole grain white bagelsBaked Products1.6 mg15% DV
  40. 40Baked taco shellsBaked Products1.6 mg15% DV
  41. 41Low salt wheat crackersBaked Products1.6 mg15% DV
  42. 42Whole-wheat English muffinsBaked Products1.6 mg15% DV
  43. 43Plain chapatiBaked Products1.6 mg14% DV
  44. 44Frozen whole wheat chapati or rotiBaked Products1.5 mg14% DV
  45. 45Multigrain breadBaked Products1.5 mg14% DV
  46. 46Multigrain bagelsBaked Products1.5 mg14% DV
  47. 47Whole wheat pita breadBaked Products1.5 mg14% DV
  48. 48Homemade whole wheat breadBaked Products1.5 mg14% DV
  49. 49Wheat melba toastBaked Products1.5 mg14% DV
  50. 50Wheat bran muffin dry mixBaked Products1.5 mg14% DV
  51. 51Pumpernickel breadBaked Products1.5 mg13% DV
  52. 52Pumpernickel rollsBaked Products1.5 mg13% DV
  53. 53Wheat bread, toastedBaked Products1.5 mg13% DV
  54. 54Whole wheat saltine crackersBaked Products1.5 mg13% DV
  55. 55Plain dry grated bread crumbsBaked Products1.4 mg13% DV
  56. 56Pepperidge Farm, Goldfish, Baked Snack Crackers, CheddarBaked Products1.4 mg13% DV
  57. 57Potato breadBaked Products1.4 mg13% DV
  58. 58Seasoned dry breadcrumbsBaked Products1.4 mg13% DV
  59. 59Toasted plain English muffins, enrichedBaked Products1.4 mg13% DV
  60. 60Baked taco shells, without added saltBaked Products1.4 mg13% DV
  61. 61Mixed-grain English muffinsBaked Products1.4 mg13% DV
  62. 62Toasted rice bran breadBaked Products1.4 mg13% DV
  63. 63Toasted sprouted wheat breadBaked Products1.4 mg12% DV
  64. 64Rye melba toastBaked Products1.4 mg12% DV
  65. 65Reduced-calorie wheat breadBaked Products1.4 mg12% DV
  66. 66Gluten-free whole grain rollsBaked Products1.4 mg12% DV
  67. 67Udi's whole grain gluten-free dinner rollsBaked Products1.4 mg12% DV
  68. 68Reduced-calorie white breadBaked Products1.3 mg12% DV
  69. 69Focaccia, plainBaked Products1.3 mg12% DV
  70. 70Pepperidge Farm, Goldfish, Baked Snack Crackers, ParmesanBaked Products1.3 mg12% DV
  71. 71Rice bran breadBaked Products1.3 mg12% DV
  72. 72Corn tortillas, ready-to-bake or -fryBaked Products1.3 mg12% DV
  73. 73Plain enriched bagels, with calcium propionate, toastedBaked Products1.3 mg12% DV
  74. 74Blueberry muffin, low-fatBaked Products1.3 mg12% DV
  75. 75Rye bread, toastedBaked Products1.3 mg11% DV
  76. 76Sprouted wheat breadBaked Products1.3 mg11% DV
  77. 77Graham cracker pie crust, readyBaked Products1.3 mg11% DV
  78. 78Cracked wheat breadBaked Products1.2 mg11% DV
  79. 79Refrigerated whole wheat naanBaked Products1.2 mg11% DV
  80. 80Nabisco Oreo Crunchies cookie crumb toppingBaked Products1.2 mg11% DV
  81. 81Corn tostada shellsBaked Products1.2 mg11% DV
  82. 82Reduced-calorie oat bran bread, toastedBaked Products1.2 mg11% DV
  83. 83Regular cheese crackersBaked Products1.2 mg11% DV
  84. 84Special dietary pancake dry mixBaked Products1.2 mg11% DV
  85. 85Toasted protein breadBaked Products1.2 mg11% DV
  86. 86Goya crackersBaked Products1.2 mg11% DV
  87. 87Wheat or cracked wheat hamburger rollsBaked Products1.2 mg11% DV
  88. 88Frozen low-fat whole wheat wafflesBaked Products1.2 mg11% DV
  89. 89Whole wheat French or Vienna breadBaked Products1.2 mg11% DV
  90. 90Low-fat plain or honey graham crackersBaked Products1.2 mg11% DV
  91. 91Rye breadBaked Products1.1 mg10% DV
  92. 92Ladyfingers with lemon juice and rindBaked Products1.1 mg10% DV
  93. 93Ladyfinger cookiesBaked Products1.1 mg10% DV
  94. 94Cinnamon-raisin bagelsBaked Products1.1 mg10% DV
  95. 95Low sodium cheese crackersBaked Products1.1 mg10% DV
  96. 96Standard snack crackers with peanut butter fillingBaked Products1.1 mg10% DV
  97. 97Egg dinner rollsBaked Products1.1 mg10% DV
  98. 98Oatmeal bread, toastedBaked Products1.1 mg10% DV
  99. 99Marshmallow cookies with rice cerealBaked Products1.1 mg10% DV
  100. 100Whole wheat snack crackersBaked Products1.1 mg10% DV

More rankings

Foods high in sodiumFoods high in potassiumFoods high in calciumFoods high in ironFoods high in magnesiumFoods high in phosphorusFoods high in copperFoods high in manganeseFoods high in seleniumFoods high in iodine

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.