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 15mg 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 2-9% of the daily value per cup, and 3-16% of the daily value per 200 calorie serving.

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
  • 9% DV (1mg) zinc per avocado
  • 5% DV (1mg) per 200 calorie serving
  • 4% DV (1mg) per 100 grams (3.5 oz)
10% DV zinc per cup of California avocados

Nutrition Facts for Avocados.
Blackberries on the stem 2 Blackberries
  • 5% DV (1mg) zinc per cup
  • 16% DV (2mg) per 200 calorie serving
  • 4% DV (1mg) per 100 grams (3.5 oz)
Pomegranate 3 Pomegranate
  • 4% DV (1mg) zinc per cup
  • 6% DV (1mg) per 200 calorie serving
  • 2% DV (0mg) per 100 grams (3.5 oz)
A bunch of raspberries 4 Raspberries
  • 3% DV (1mg) zinc per cup
  • 11% DV (2mg) per 200 calorie serving
  • 3% DV (0mg) per 100 grams (3.5 oz)
Half a guava 5 Guavas
  • 3% DV (0mg) zinc per cup
  • 5% DV (1mg) per 200 calorie serving
  • 2% DV (0mg) per 100 grams (3.5 oz)
A cantaloupe with a cantaloupe wedge 6 Cantaloupe
  • 2% DV (0mg) zinc per cup
  • 7% DV (1mg) per 200 calorie serving
  • 1% DV (0mg) per 100 grams (3.5 oz)
Half an apricot 7 Apricots
  • 2% DV (0mg) zinc per cup
  • 6% DV (1mg) per 200 calorie serving
  • 1% DV (0mg) per 100 grams (3.5 oz)
Half a peach 8 Peaches
  • 2% DV (0mg) zinc per cup
  • 6% DV (1mg) per 200 calorie serving
  • 1% DV (0mg) per 100 grams (3.5 oz)
Slices of kiwifruit 9 Kiwifruit
  • 2% DV (0mg) zinc per cup
  • 3% DV (0mg) per 200 calorie serving
  • 1% DV (0mg) per 100 grams (3.5 oz)
Blueberries 10 Blueberries
  • 2% DV (0mg) zinc per cup
  • 4% DV (1mg) per 200 calorie serving
  • 1% DV (0mg) per 100 grams (3.5 oz)

See All 136 Fruits High in Zinc

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Data Sources and References

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