The Top 10 Fruits Highest in Zinc

The 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.

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List of Fruits High in Zinc

Half an avocado 1 Avocados
  • 12% DV (1mg) zinc per avocado
  • Calories: 322 | Weight: 201g (7.1oz)
10% DV zinc per cup of California avocados

Nutrition Facts for Avocados.
Blackberries on the stem 2 Blackberries
  • 7% DV (1mg) zinc per cup
  • Calories: 62 | Weight: 144g (5.1oz)
Pomegranate 3 Pomegranate
  • 6% DV (1mg) zinc per cup
  • Calories: 144 | Weight: 174g (6.1oz)
A bunch of raspberries 4 Raspberries
  • 5% DV (1mg) zinc per cup
  • Calories: 64 | Weight: 123g (4.3oz)
Half a guava 5 Guavas
  • 3% DV (0mg) zinc per cup
  • Calories: 112 | Weight: 165g (5.8oz)
A cantaloupe with a cantaloupe wedge 6 Cantaloupe
  • 3% DV (0mg) zinc per cup
  • Calories: 60 | Weight: 177g (6.2oz)
Half an apricot 7 Apricots
  • 3% DV (0mg) zinc per cup
  • Calories: 74 | Weight: 155g (5.5oz)
Half a peach 8 Peaches
  • 2% DV (0mg) zinc per cup
  • Calories: 60 | Weight: 154g (5.4oz)
Slices of kiwifruit 9 Kiwifruit
  • 2% DV (0mg) zinc per cup
  • Calories: 110 | Weight: 180g (6.3oz)
Blueberries 10 Blueberries
  • 2% DV (0mg) zinc per cup
  • Calories: 84 | Weight: 148g (5.2oz)

See All 136 Fruits High in Zinc

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View more food groups with the nutrient ranking tool, or see ratios with the nutrient ratio tool.

Data Sources and References

  1. USDA National Nutrient Database for Standard Reference, Release 28.

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