Top 10 Fruits Highest in Zinc

Top 10 Fruits Highest in Zinc

Zinc is an essential nutrient needed for wound healing and for proper immune function.

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. 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 129 Fruits High in Zinc

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About the Data

Data for the curated food lists comes from the USDA Food Data Central Repository.

You can check our data against the USDA by clicking the (Source) link at the bottom of each food listing.

Note: When checking data please be sure the serving sizes are the same. In the rare case you find any difference, please contact us and we will fix it right away.

About Nutrient Targets

Setting targets can provide a guide to healthy eating.

Some of the most popular targets include:
  • Daily Value (%DV) - The %DV is a general guideline for everyone and takes into account absorption factors. It is the most common target in the U.S. and found on the nutrition labels of most products. It is set by the U.S. FDA.
  • Reference Dietary Intake (%RDI) - The Reference Dietary Intake (RDI) accounts for age and gender. It is set by the U.S. Institute of Medicine. The RDI for amino acids is set by the U.N. World Health Organization. The daily value (%DV) builds on the reference dietary intake to create a number for everyone.
  • Adequate Intake (%AI) - Sets a target for Omega 3 and Omega 6 fats. The Adequate Intake is also set by the U.S. Institute of Medicine. It represents a number to ensure adequacy but lacks the same level of evidence as the Reference Dietary Intake. In short, the number is less accurate than the RDI.
  • See the Guide to Recommended Daily Intakes for more information.

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

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Data Sources and References

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