Foods high in zinc

Chocolate pie crust, ready tops the list with 3.8 mg per serving. 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. 1Chocolate pie crust, readyBaked Products · 1 crust (182 g)3.8 mg35% DV
  2. 2Buckwheat pancake dry mixBaked Products · 1 cup, poured from box (122 g)3.1 mg28% DV
  3. 3Whole-wheat pancake dry mixBaked Products · 1 cup, poured from box (140 g)2.7 mg25% DV
  4. 4Oat bran muffinsBaked Products · 1 medium (113 g)2.1 mg19% DV
  5. 5Seasoned dry breadcrumbsBaked Products · 1 cup (120 g)1.7 mg16% DV
  6. 6Compressed baker's yeastBaked Products · 1 cake (0.6 oz) (17 g)1.7 mg15% DV
  7. 7Plain dry grated bread crumbsBaked Products · 1 cup (108 g)1.6 mg14% DV
  8. 8French or Vienna breadBaked Products · 1 slice (139 g)1.4 mg13% DV
  9. 9Refrigerated whole wheat naanBaked Products · 1 piece (106 g)1.3 mg12% DV
  10. 10Plain enriched bagels, with calcium propionate, toastedBaked Products · 1 medium bagel (3-1/2" to 4" dia) (99 g)1.3 mg12% DV
  11. 11Pecan pieBaked Products · 1 piece (1/8 of 9" dia) (122 g)1.2 mg11% DV
  12. 12Multigrain bagelsBaked Products · 1 piece bagel (81 g)1.2 mg11% DV
  13. 13Chocolate wafersBaked Products · 1 cup, crumbs (112 g)1.2 mg11% DV
  14. 14Cinnamon-raisin bagelsBaked Products · 1 medium bagel (3-1/2" to 4" dia) (105 g)1.2 mg11% DV
  15. 15La Moderna Rikis cream crackersBaked Products · 1 oz (28.3 g)1.2 mg11% DV
  16. 16Wheat bagelsBaked Products · 1 bagel (98 g)1.1 mg10% DV
  17. 17Plain chapatiBaked Products · 1 piece (68 g)1.1 mg10% DV
  18. 18Whole-wheat English muffinsBaked Products · 1 muffin (66 g)1.1 mg10% DV
  19. 19Fat-free pound cake, commercially preparedBaked Products · 1 cake (340 g)1.1 mg10% DV
  20. 20Deep dish pie crust, frozen, bakedBaked Products · 1 pie crust (average weight) (202 g)1.1 mg10% DV
  21. 21Deep dish pie crust, frozen, unbaked, enriched flourBaked Products · 1 pie crust (average weight) (225 g)1 mg9% DV
  22. 22Cinnamon Danish pastryBaked Products · 1 large (approx 7" dia) (142 g)1 mg9% DV
  23. 23Cinnamon Danish pastryBaked Products · 1 large (approx 7" dia) (142 g)1 mg9% DV
  24. 24Hush puppiesBaked Products · 1 cup (152 g)1 mg9% DV
  25. 25Whole wheat pita breadBaked Products · 1 pita, large (6-1/2" dia) (64 g)0.97 mg9% DV
  26. 26Whole wheat hamburger rollsBaked Products · 1 roll (56 g)0.96 mg9% DV
  27. 27Active dry baker's yeastBaked Products · 1 tbsp (12 g)0.95 mg9% DV
  28. 28Oat bran bagelsBaked Products · 1 medium bagel (3-1/2" to 4" dia) (105 g)0.94 mg9% DV
  29. 29Plain pancakes, from incomplete dry mixBaked Products · 1 cup, poured from box (112 g)0.94 mg9% DV
  30. 30Plain pancake dry mixBaked Products · 1 cup, poured from box (130 g)0.94 mg9% DV
  31. 31Enriched plain bagels, without calcium propionateBaked Products · 1 medium bagel (3-1/2" to 4" dia) (105 g)0.92 mg8% DV
  32. 32Plain bagels, with calcium propionateBaked Products · 1 medium bagel (3-1/2" to 4") (105 g)0.92 mg8% DV
  33. 33Plain bagels, without calcium propionateBaked Products · 1 medium bagel (3-1/2" to 4" dia) (105 g)0.92 mg8% DV
  34. 34Mixed-grain English muffinsBaked Products · 1 muffin (66 g)0.92 mg8% DV
  35. 35Blueberry muffin, low-fatBaked Products · 1 muffin small (71 g)0.9 mg8% DV
  36. 36Calcium-fortified whole grain white rollsBaked Products · 1 piece roll (43 g)0.88 mg8% DV
  37. 37Mexican bollilo rollBaked Products · 1 piece (98 g)0.86 mg8% DV
  38. 38Whole-wheat crackers, reduced fatBaked Products · 1 oz (28.3 g)0.85 mg8% DV
  39. 39Mary's Gone Crackers organic gluten freeBaked Products · 1 oz (28.3 g)0.83 mg8% DV
  40. 40Plain enriched bagels, with calcium propionateBaked Products · 1 bagel (99 g)0.82 mg7% DV
  41. 41Frozen low-fat whole wheat wafflesBaked Products · 1 serving 2 waffles (70 g)0.82 mg7% DV
  42. 42Egg bagelsBaked Products · 1 medium bagel (3-1/2" to 4" dia) (105 g)0.81 mg7% DV
  43. 43Cinnamon-raisin bagels, toastedBaked Products · 1 medium bagel (4" dia) (99 g)0.8 mg7% DV
  44. 44Meal crackersBaked Products · 1 cup (115 g)0.79 mg7% DV
  45. 45Plain rye wafersBaked Products · 1 oz (28.3 g)0.79 mg7% DV
  46. 46Whole wheat tortillas, ready-to-bake or -fryBaked Products · 1 tortilla 1 serving (41 g)0.79 mg7% DV
  47. 47Baked frozen standard pie crustBaked Products · 1 pie crust (average weight of 1 baked crust) (154 g)0.79 mg7% DV
  48. 48Frozen standard pie crust, ready-to-bakeBaked Products · 1 pie crust (average weight of 1 frozen crust) (173 g)0.78 mg7% DV
  49. 49Fruit Danish pastryBaked Products · 1 large (approx 7" dia) (142 g)0.77 mg7% DV
  50. 50Fruit Danish pastryBaked Products · 1 container (3 oz) (142 g)0.77 mg7% DV
  51. 51Focaccia, plainBaked Products · 1 piece (57 g)0.76 mg7% DV
  52. 52Gluten-free multi-seeded multigrain crackersBaked Products · 1 oz (28.3 g)0.75 mg7% DV
  53. 53Whole-wheat crackersBaked Products · 1 oz (28.3 g)0.74 mg7% DV
  54. 54Whole-wheat matzoBaked Products · 1 oz (28.3 g)0.74 mg7% DV
  55. 55Refrigerated plain naanBaked Products · 1 piece (90 g)0.73 mg7% DV
  56. 56Toasted plain English muffins, enrichedBaked Products · 1 muffin (52 g)0.73 mg7% DV
  57. 57Seasoned rye wafersBaked Products · 1 oz (28.3 g)0.72 mg7% DV
  58. 58Pumpkin pieBaked Products · 1 piece (1/8 of 9" dia) (155 g)0.71 mg6% DV
  59. 59Crunchmaster multi-grain crisps, gluten-freeBaked Products · 1 oz (28.3 g)0.71 mg6% DV
  60. 60Coconut custard pieBaked Products · 1 piece (1/6 of 8" pie) (104 g)0.71 mg6% DV
  61. 61Whole grain white bagelsBaked Products · 0.5 piece bagel 1 serving (43 g)0.7 mg6% DV
  62. 62Banana cream pieBaked Products · 1 piece (1/8 of 9" dia) (144 g)0.69 mg6% DV
  63. 63Cream-filled yeast doughnutsBaked Products · 1 doughnut oval (3-1/2" x 2-1/2") (85 g)0.68 mg6% DV
  64. 64Rye crispbreadBaked Products · 1 oz (28.3 g)0.68 mg6% DV
  65. 65Vanilla cream pieBaked Products · 1 piece (1/8 of 9" dia) (126 g)0.67 mg6% DV
  66. 66Frozen whole wheat chapati or rotiBaked Products · 1 piece (43 g)0.66 mg6% DV
  67. 67Chocolate cake, no frostingBaked Products · 1 piece (1/12 of 9" dia) (95 g)0.66 mg6% DV
  68. 68Frozen whole wheat parathaBaked Products · 1 piece (79 g)0.65 mg6% DV
  69. 69CheesecakeBaked Products · 1 piece (1 NLEA serving) (125 g)0.64 mg6% DV
  70. 70Jelly-filled yeast doughnutsBaked Products · 1 doughnut oval (3-1/2" x 2-1/2") (85 g)0.64 mg6% DV
  71. 71Whole wheat pancake mixBaked Products · 0.25 cup mix 1 serving (38 g)0.62 mg6% DV
  72. 72Corn muffinsBaked Products · 1 medium (113 g)0.61 mg6% DV
  73. 73Wheat English muffinsBaked Products · 1 muffin (57 g)0.61 mg6% DV
  74. 74Low-salt whole-wheat crackersBaked Products · 1 oz (28.3 g)0.61 mg6% DV
  75. 75Plain English muffins, enrichedBaked Products · 1 muffin (57 g)0.6 mg5% DV
  76. 76Wheat or cracked wheat hamburger rollsBaked Products · 1 roll (51 g)0.6 mg5% DV
  77. 77Gluten-free whole grain rollsBaked Products · 1 roll (44 g)0.59 mg5% DV
  78. 78Udi's whole grain gluten-free dinner rollsBaked Products · 1 roll (44 g)0.59 mg5% DV
  79. 79Apple croissantsBaked Products · 1 croissant, medium (57 g)0.59 mg5% DV
  80. 80Whole grain peanut butter crackersBaked Products · 1 oz (28.3 g)0.58 mg5% DV
  81. 81Chocolate mousse pie, no-bakeBaked Products · 1 piece (1/8 of 9" dia) (95 g)0.57 mg5% DV
  82. 82Plain melba toastBaked Products · 1 oz (28.3 g)0.57 mg5% DV
  83. 83Crackers, melba toast, plain, without saltBaked Products · 1 oz (28.3 g)0.57 mg5% DV
  84. 84Whole wheat breadBaked Products · 1 slice (32 g)0.57 mg5% DV
  85. 85Whole-wheat dinner rollsBaked Products · 1 roll (1 oz) (28 g)0.56 mg5% DV
  86. 86Whole wheat French or Vienna breadBaked Products · 1 slice 1 serving (48 g)0.56 mg5% DV
  87. 87Lemon meringue pieBaked Products · 1 piece (1/6 of 8" pie) (113 g)0.55 mg5% DV
  88. 88Whole grain white English muffinsBaked Products · 1 muffin 1 serving (57 g)0.55 mg5% DV
  89. 89Raisin-cinnamon English muffinsBaked Products · 1 muffin (57 g)0.55 mg5% DV
  90. 90Low sodium toast thinsBaked Products · 1 oz (28.3 g)0.55 mg5% DV
  91. 91Nabisco Grahams crackersBaked Products · 1 oz (28.3 g)0.55 mg5% DV
  92. 92Reduced fat plain pancakesBaked Products · 1 serving 3 pancakes (105 g)0.55 mg5% DV
  93. 93Egg custard pieBaked Products · 1 piece (1/6 of 8" pie) (105 g)0.55 mg5% DV
  94. 94Plain or buttermilk biscuits, from recipeBaked Products · 1 biscuit (4" dia) (101 g)0.55 mg5% DV
  95. 95Whole wheat bread, toastedBaked Products · 1 slice (25 g)0.54 mg5% DV
  96. 96Hard rollsBaked Products · 1 roll (3-1/2" dia) (57 g)0.54 mg5% DV
  97. 97Andrea's gluten-free soft dinner rollBaked Products · 1 roll (69 g)0.53 mg5% DV
  98. 98Gluten-free brown rice sorghum rollsBaked Products · 1 roll (69 g)0.53 mg5% DV
  99. 99Pan dulce, sweet yeast breadBaked Products · 1 slice (average weight of 1 slice) (63 g)0.53 mg5% DV
  100. 100Whole grain cheese crackersBaked Products · 1 oz (28.3 g)0.52 mg5% DV

More rankings

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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.