Top 10 Fruits Highest in Zinc

Written by Daisy Whitbread, MScN
Powered by USDA Nutrition Data
Top 10 Fruits Highest in Zinc

Zinc is an essential nutrient needed for wound healing and for proper immune function. Zinc is the only nutrient proven to reduce the duration of the common cold.

Zinc found in plant foods like fruits is not as bioavailable as zinc in animal foods, however, fruits can still be a good source of zinc, and there is no need to eat meats or take supplements.

The daily value (%DV) for zinc is 11mg per day, but people on a plant-based diet should aim to consume 30mg. High zinc fruits include avocados, blackberries, pomegranates, raspberries, guavas, cantaloupes, apricots, peaches, kiwifruit, and blueberries. These fruits provide 2-12% of the daily value per cup.

The list below gives the 10 best high zinc fruits ranked by a common serving size of 1 cup. For more zinc foods, see the list of high zinc foods for vegans and vegetarians, high zinc vegetables, and the complete nutrient ranking of over 100 fruits high in zinc.

List of Fruits High in Zinc

Half an avocado

#1: Avocados

Zinc
per Avocado
Zinc
per 100g
Zinc
per 200 Calories
1.3mg
(12% DV)
0.6mg
(6% DV)
0.8mg
(7% DV)
10% DV zinc per cup of California avocados
Blackberries on the stem

#2: Blackberries

Zinc
per Cup
Zinc
per 100g
Zinc
per 200 Calories
0.8mg
(7% DV)
0.5mg
(5% DV)
2.5mg
(22% DV)
Pomegranate

#3: Pomegranate

Zinc
per Cup
Zinc
per 100g
Zinc
per 200 Calories
0.6mg
(6% DV)
0.4mg
(3% DV)
0.8mg
(8% DV)
A bunch of raspberries

#4: Raspberries

Zinc
per Cup
Zinc
per 100g
Zinc
per 200 Calories
0.5mg
(5% DV)
0.4mg
(4% DV)
1.6mg
(15% DV)
Half a guava

#5: Guavas

Zinc
per Cup
Zinc
per 100g
Zinc
per 200 Calories
0.4mg
(3% DV)
0.2mg
(2% DV)
0.7mg
(6% DV)
A cantaloupe with a cantaloupe wedge

#6: Cantaloupe

Zinc
per Cup
Zinc
per 100g
Zinc
per 200 Calories
0.3mg
(3% DV)
0.2mg
(2% DV)
1.1mg
(10% DV)
Half an apricot

#7: Apricots

Zinc
per Cup
Zinc
per 100g
Zinc
per 200 Calories
0.3mg
(3% DV)
0.2mg
(2% DV)
0.8mg
(8% DV)
Half a peach

#8: Peaches

Zinc
per Cup
Zinc
per 100g
Zinc
per 200 Calories
0.3mg
(2% DV)
0.2mg
(2% DV)
0.9mg
(8% DV)
Slices of kiwifruit

#9: Kiwifruit

Zinc
per Cup
Zinc
per 100g
Zinc
per 200 Calories
0.3mg
(2% DV)
0.1mg
(1% DV)
0.5mg
(4% DV)
Blueberries

#10: Blueberries

Zinc
per Cup
Zinc
per 100g
Zinc
per 200 Calories
0.2mg
(2% DV)
0.2mg
(1% DV)
0.6mg
(5% DV)

See All 142 Fruits High in Zinc

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Data Sources and References

  1. U.S. Agricultural Research Service Food Data Central

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