Foods high in zinc

Compressed baker's yeast tops the list with 9.5 mg per 100 calories. 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 Products9.5 mg
2. 2Active dry baker's yeastBaked Products2.4 mg
3. 3La Moderna Rikis cream crackersBaked Products0.89 mg
4. 4Plain rye wafersBaked Products0.84 mg
5. 5Calcium-fortified whole grain white rollsBaked Products0.8 mg
6. 6Whole-wheat English muffinsBaked Products0.79 mg
7. 7Whole-wheat dinner rollsBaked Products0.76 mg
8. 8Buckwheat pancake dry mixBaked Products0.75 mg
9. 9Whole-wheat matzoBaked Products0.74 mg
10. 10Protein breadBaked Products0.74 mg
11. 11Low-sodium baking powderBaked Products0.74 mg
12. 12Whole-wheat crackers, reduced fatBaked Products0.72 mg
13. 13Whole wheat bread, toastedBaked Products0.7 mg
14. 14Whole wheat breadBaked Products0.7 mg
15. 15Oat bran muffinsBaked Products0.68 mg
16. 16Seasoned rye wafersBaked Products0.67 mg
17. 17Sprouted wheat breadBaked Products0.66 mg
18. 18Toasted sprouted wheat breadBaked Products0.66 mg
19. 19Mary's Gone Crackers organic gluten freeBaked Products0.66 mg
20. 20Rye crispbreadBaked Products0.65 mg
21. 21Reduced-calorie white breadBaked Products0.65 mg
22. 22Toasted multigrain breadBaked Products0.64 mg
23. 23Multi-grain breadBaked Products0.64 mg
24. 24Whole wheat hamburger rollsBaked Products0.64 mg
25. 25Whole grain white bagelsBaked Products0.64 mg
26. 26Multigrain bagelsBaked Products0.63 mg
27. 27Reduced-calorie wheat breadBaked Products0.62 mg
28. 28Whole wheat tortillas, ready-to-bake or -fryBaked Products0.62 mg
29. 29Whole-wheat crackersBaked Products0.62 mg
30. 30Corn tortillas, ready-to-bake or -fryBaked Products0.6 mg
31. 31Pumpernickel breadBaked Products0.59 mg
32. 32Mixed-grain English muffinsBaked Products0.59 mg
33. 33Gluten-free multi-seeded multigrain crackersBaked Products0.58 mg
34. 34Whole wheat pita breadBaked Products0.58 mg
35. 35Whole-wheat pancake dry mixBaked Products0.57 mg
36. 36Crunchmaster multi-grain crisps, gluten-freeBaked Products0.55 mg
37. 37Potato breadBaked Products0.54 mg
38. 38Homemade whole wheat bread, toastedBaked Products0.54 mg
39. 39Homemade whole wheat breadBaked Products0.54 mg
40. 40Rice bran breadBaked Products0.54 mg
41. 41Pumpernickel rollsBaked Products0.54 mg
42. 42Focaccia, plainBaked Products0.53 mg
43. 43Plain chapatiBaked Products0.53 mg
44. 44Toasted rice bran breadBaked Products0.52 mg
45. 45Reduced-calorie oat bran breadBaked Products0.52 mg
46. 46Toasted plain English muffins, enrichedBaked Products0.52 mg
47. 47Plain melba toastBaked Products0.52 mg
48. 48Crackers, melba toast, plain, without saltBaked Products0.52 mg
49. 49Frozen whole wheat chapati or rotiBaked Products0.52 mg
50. 50Whole-wheat pancakes, from incomplete dry mixBaked Products0.5 mg
51. 51Blueberry muffin, low-fatBaked Products0.5 mg
52. 52Reduced-calorie oat bran bread, toastedBaked Products0.5 mg
53. 53Whole wheat French or Vienna breadBaked Products0.49 mg
54. 54Low-salt whole-wheat crackersBaked Products0.49 mg
55. 55Wheat English muffinsBaked Products0.48 mg
56. 56Cracked wheat breadBaked Products0.48 mg
57. 57Wheat bread, toastedBaked Products0.47 mg
58. 58Whole wheat pancake mixBaked Products0.47 mg
59. 59Plain English muffins, enrichedBaked Products0.46 mg
60. 60Nabisco Grahams crackersBaked Products0.46 mg
61. 61Frozen low-fat whole wheat wafflesBaked Products0.46 mg
62. 62Plain enriched bagels, with calcium propionate, toastedBaked Products0.45 mg
63. 63Whole grain cheese crackersBaked Products0.45 mg
64. 64Whole grain peanut butter crackersBaked Products0.44 mg
65. 65Rye breadBaked Products0.44 mg
66. 66Rye bread, toastedBaked Products0.44 mg
67. 67Wheat bagelsBaked Products0.44 mg
68. 68Low sodium toast thinsBaked Products0.44 mg
69. 69Wheat or cracked wheat hamburger rollsBaked Products0.43 mg
70. 70Chocolate pie crust, readyBaked Products0.43 mg
71. 71Refrigerated whole wheat naanBaked Products0.43 mg
72. 72Toasted protein breadBaked Products0.43 mg
73. 73Oat bran dinner rollsBaked Products0.43 mg
74. 74Corn tortillas, ready-to-bake, unsaltedBaked Products0.42 mg
75. 75Cinnamon-raisin bagelsBaked Products0.41 mg
76. 76Gluten-free whole grain rollsBaked Products0.41 mg
77. 77Udi's whole grain gluten-free dinner rollsBaked Products0.41 mg
78. 78Apple croissantsBaked Products0.41 mg
79. 79Oat bran bread, toastedBaked Products0.41 mg
80. 80Raisin-cinnamon English muffinsBaked Products0.4 mg
81. 81Wheat melba toastBaked Products0.4 mg
82. 82Mixed-grain hamburger bunsBaked Products0.4 mg
83. 83White wheat breadBaked Products0.4 mg
84. 84Whole grain white English muffinsBaked Products0.4 mg
85. 85Reduced-calorie oatmeal breadBaked Products0.4 mg
86. 86Wheat crackers, reduced fatBaked Products0.39 mg
87. 87French or Vienna breadBaked Products0.38 mg
88. 88Oatmeal bread, toastedBaked Products0.38 mg
89. 89Wheat breadBaked Products0.38 mg
90. 90Oatmeal breadBaked Products0.38 mg
91. 91Wheat bran muffin dry mixBaked Products0.38 mg
92. 92Oat bran breadBaked Products0.38 mg
93. 93Seasoned dry breadcrumbsBaked Products0.37 mg
94. 94Plain dry grated bread crumbsBaked Products0.37 mg
95. 95Whole wheat saltine crackersBaked Products0.37 mg
96. 96Van's, The Perfect 10, Crispy Six Whole Grain + Four Seed Baked Crackers, Gluten FreeBaked Products0.37 mg
97. 97Egg dinner rollsBaked Products0.36 mg
98. 98Toasted raisin-cinnamon English muffinsBaked Products0.36 mg
99. 99Frozen French toastBaked Products0.36 mg
100. 100Regular wheat crackersBaked Products0.36 mg

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.