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. 8Crackers, melba toast, plain, without saltBaked Products · 1 cup, crushed (70 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. 15Wheat bagelsBaked Products · 1 bagel (98 g)1.1 mg10% DV
  16. 16Plain chapatiBaked Products · 1 piece (68 g)1.1 mg10% DV
  17. 17Whole-wheat English muffinsBaked Products · 1 muffin (66 g)1.1 mg10% DV
  18. 18Fat-free pound cake, commercially preparedBaked Products · 1 cake (340 g)1.1 mg10% DV
  19. 19Deep dish pie crust, frozen, bakedBaked Products · 1 pie crust (average weight) (202 g)1.1 mg10% DV
  20. 20Deep dish pie crust, frozen, unbaked, enriched flourBaked Products · 1 pie crust (average weight) (225 g)1 mg9% DV
  21. 21Cinnamon Danish pastryBaked Products · 1 large (approx 7" dia) (142 g)1 mg9% DV
  22. 22Cinnamon Danish pastryBaked Products · 1 large (approx 7" dia) (142 g)1 mg9% DV
  23. 23Hush puppiesBaked Products · 1 cup (152 g)1 mg9% DV
  24. 24Whole wheat pita breadBaked Products · 1 pita, large (6-1/2" dia) (64 g)0.97 mg9% DV
  25. 25Whole wheat hamburger rollsBaked Products · 1 roll (56 g)0.96 mg9% DV
  26. 26Active dry baker's yeastBaked Products · 1 tbsp (12 g)0.95 mg9% DV
  27. 27Oat bran bagelsBaked Products · 1 medium bagel (3-1/2" to 4" dia) (105 g)0.94 mg9% DV
  28. 28Plain pancakes, from incomplete dry mixBaked Products · 1 cup, poured from box (112 g)0.94 mg9% DV
  29. 29Plain pancake dry mixBaked Products · 1 cup, poured from box (130 g)0.94 mg9% DV
  30. 30Enriched plain bagels, without calcium propionateBaked Products · 1 medium bagel (3-1/2" to 4" dia) (105 g)0.92 mg8% DV
  31. 31Plain bagels, with calcium propionateBaked Products · 1 medium bagel (3-1/2" to 4") (105 g)0.92 mg8% DV
  32. 32Plain bagels, without calcium propionateBaked Products · 1 medium bagel (3-1/2" to 4" dia) (105 g)0.92 mg8% DV
  33. 33Mixed-grain English muffinsBaked Products · 1 muffin (66 g)0.92 mg8% DV
  34. 34Blueberry muffin, low-fatBaked Products · 1 muffin small (71 g)0.9 mg8% DV
  35. 35Whole grain peanut butter crackersBaked Products · 6 cracker 1 serving (43 g)0.88 mg8% DV
  36. 36Calcium-fortified whole grain white rollsBaked Products · 1 piece roll (43 g)0.88 mg8% DV
  37. 37Cheese crackers with peanut butter fillingBaked Products · 1 cup, crushed (83 g)0.86 mg8% DV
  38. 38Mexican bollilo rollBaked Products · 1 piece (98 g)0.86 mg8% DV
  39. 39Plain enriched bagels, with calcium propionateBaked Products · 1 bagel (99 g)0.82 mg7% DV
  40. 40Frozen low-fat whole wheat wafflesBaked Products · 1 serving 2 waffles (70 g)0.82 mg7% DV
  41. 41Egg bagelsBaked Products · 1 medium bagel (3-1/2" to 4" dia) (105 g)0.81 mg7% DV
  42. 42Cinnamon-raisin bagels, toastedBaked Products · 1 medium bagel (4" dia) (99 g)0.8 mg7% DV
  43. 43Meal crackersBaked Products · 1 cup (115 g)0.79 mg7% DV
  44. 44Whole wheat tortillas, ready-to-bake or -fryBaked Products · 1 tortilla 1 serving (41 g)0.79 mg7% DV
  45. 45Baked frozen standard pie crustBaked Products · 1 pie crust (average weight of 1 baked crust) (154 g)0.79 mg7% DV
  46. 46Frozen standard pie crust, ready-to-bakeBaked Products · 1 pie crust (average weight of 1 frozen crust) (173 g)0.78 mg7% DV
  47. 47Fruit Danish pastryBaked Products · 1 large (approx 7" dia) (142 g)0.77 mg7% DV
  48. 48Fruit Danish pastryBaked Products · 1 container (3 oz) (142 g)0.77 mg7% DV
  49. 49Focaccia, plainBaked Products · 1 piece (57 g)0.76 mg7% DV
  50. 50Refrigerated plain naanBaked Products · 1 piece (90 g)0.73 mg7% DV
  51. 51Toasted plain English muffins, enrichedBaked Products · 1 muffin (52 g)0.73 mg7% DV
  52. 52Pumpkin pieBaked Products · 1 piece (1/8 of 9" dia) (155 g)0.71 mg6% DV
  53. 53Coconut custard pieBaked Products · 1 piece (1/6 of 8" pie) (104 g)0.71 mg6% DV
  54. 54Whole grain white bagelsBaked Products · 0.5 piece bagel 1 serving (43 g)0.7 mg6% DV
  55. 55Banana cream pieBaked Products · 1 piece (1/8 of 9" dia) (144 g)0.69 mg6% DV
  56. 56Cream-filled yeast doughnutsBaked Products · 1 doughnut oval (3-1/2" x 2-1/2") (85 g)0.68 mg6% DV
  57. 57Vanilla cream pieBaked Products · 1 piece (1/8 of 9" dia) (126 g)0.67 mg6% DV
  58. 58Frozen whole wheat chapati or rotiBaked Products · 1 piece (43 g)0.66 mg6% DV
  59. 59Chocolate cake, no frostingBaked Products · 1 piece (1/12 of 9" dia) (95 g)0.66 mg6% DV
  60. 60Frozen whole wheat parathaBaked Products · 1 piece (79 g)0.65 mg6% DV
  61. 61CheesecakeBaked Products · 1 piece (1 NLEA serving) (125 g)0.64 mg6% DV
  62. 62Jelly-filled yeast doughnutsBaked Products · 1 doughnut oval (3-1/2" x 2-1/2") (85 g)0.64 mg6% DV
  63. 63Whole wheat pancake mixBaked Products · 0.25 cup mix 1 serving (38 g)0.62 mg6% DV
  64. 64Corn muffinsBaked Products · 1 medium (113 g)0.61 mg6% DV
  65. 65Wheat English muffinsBaked Products · 1 muffin (57 g)0.61 mg6% DV
  66. 66Whole wheat bread, toastedBaked Products · 1 oz (28.4 g)0.61 mg6% DV
  67. 67Plain melba toastBaked Products · 1 cup pieces (30 g)0.6 mg5% DV
  68. 68Low sodium toast thinsBaked Products · 1 serving (31 g)0.6 mg5% DV
  69. 69Plain English muffins, enrichedBaked Products · 1 muffin (57 g)0.6 mg5% DV
  70. 70Wheat or cracked wheat hamburger rollsBaked Products · 1 roll (51 g)0.6 mg5% DV
  71. 71Gluten-free whole grain rollsBaked Products · 1 roll (44 g)0.59 mg5% DV
  72. 72Udi's whole grain gluten-free dinner rollsBaked Products · 1 roll (44 g)0.59 mg5% DV
  73. 73Apple croissantsBaked Products · 1 croissant, medium (57 g)0.59 mg5% DV
  74. 74Whole grain cheese crackersBaked Products · 1 serving 55 pieces (31 g)0.57 mg5% DV
  75. 75Chocolate mousse pie, no-bakeBaked Products · 1 piece (1/8 of 9" dia) (95 g)0.57 mg5% DV
  76. 76Whole-wheat dinner rollsBaked Products · 1 roll (1 oz) (28 g)0.56 mg5% DV
  77. 77Seasoned rye wafersBaked Products · 1 cracker, triple (22 g)0.56 mg5% DV
  78. 78Regular wheat crackersBaked Products · 16 crackers 1 serving (34 g)0.56 mg5% DV
  79. 79Whole wheat French or Vienna breadBaked Products · 1 slice 1 serving (48 g)0.56 mg5% DV
  80. 80Lemon meringue pieBaked Products · 1 piece (1/6 of 8" pie) (113 g)0.55 mg5% DV
  81. 81Whole grain white English muffinsBaked Products · 1 muffin 1 serving (57 g)0.55 mg5% DV
  82. 82Raisin-cinnamon English muffinsBaked Products · 1 muffin (57 g)0.55 mg5% DV
  83. 83Reduced fat plain pancakesBaked Products · 1 serving 3 pancakes (105 g)0.55 mg5% DV
  84. 84Egg custard pieBaked Products · 1 piece (1/6 of 8" pie) (105 g)0.55 mg5% DV
  85. 85Plain or buttermilk biscuits, from recipeBaked Products · 1 biscuit (4" dia) (101 g)0.55 mg5% DV
  86. 86Nabisco Grahams crackersBaked Products · 1 serving (28 g)0.54 mg5% DV
  87. 87Hard rollsBaked Products · 1 roll (3-1/2" dia) (57 g)0.54 mg5% DV
  88. 88Andrea's gluten-free soft dinner rollBaked Products · 1 roll (69 g)0.53 mg5% DV
  89. 89Gluten-free brown rice sorghum rollsBaked Products · 1 roll (69 g)0.53 mg5% DV
  90. 90Pan dulce, sweet yeast breadBaked Products · 1 slice (average weight of 1 slice) (63 g)0.53 mg5% DV
  91. 91Toasted multigrain breadBaked Products · 1 oz (28.4 g)0.52 mg5% DV
  92. 92Creme-filled chocolate snack cake with frostingBaked Products · 1 cupcake (50 g)0.52 mg5% DV
  93. 93Toasted raisin-cinnamon English muffinsBaked Products · 1 muffin (52 g)0.52 mg5% DV
  94. 94Toasted sprouted wheat breadBaked Products · 1 slice 1 serving (38 g)0.52 mg5% DV
  95. 95Protein breadBaked Products · 1 oz (28.4 g)0.52 mg5% DV
  96. 96Plain waffles, prepared from recipeBaked Products · 1 waffle, round (7" dia) (75 g)0.51 mg5% DV
  97. 97Iced cream puff or eclairBaked Products · 4 oz (113 g)0.51 mg5% DV
  98. 98Enriched white pita breadBaked Products · 1 pita, large (6-1/2" dia) (60 g)0.5 mg5% DV
  99. 99Whole wheat breadBaked Products · 1 oz (28.4 g)0.5 mg5% DV
  100. 100Cinnamon sweet rolls with raisinsBaked Products · 1 large (83 g)0.49 mg4% 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.