Top 10 Fruits Highest in Zinc

Zinc is an essential nutrient needed for wound healing and for proper immune function. (1,2)

A deficiency in zinc can lead to stunted growth, impotence, hair loss, eye and skin lesions, impaired appetite, and depressed immunity. (3)

The daily value (DV) for zinc is 11mg per day (4). This is a target intended for the general population, but some people may have different needs for zinc based on their age, gender, diet, or medical factors.

People on a plant-based diet should aim to consume about 50% more zinc than those in the general population, to compensate for the lower bioavailability of zinc from many plant sources. (5)

High zinc fruits include avocados, blackberries, pomegranates, raspberries, guavas, cantaloupes, apricots, peaches, kiwifruit, and blueberries. These fruits provide 2-12% of the daily value (%DV) 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 high zinc nuts.

• 1. Avocados

  Zinc per Avocado	Zinc per 100g	Zinc per 200 Calories
  1.3mg (12% DV)	0.6mg (6% DV)	0.8mg (7% DV)

  Nutrition Facts for Avocados. (Source)
  • 10% DV zinc per cup of California avocados
• 2. Blackberries

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

  Nutrition Facts for Blackberries. (Source)
• 3. Pomegranate

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

  Nutrition Facts for Pomegranates. (Source)
• 4. Raspberries

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

  Nutrition Facts for Raspberries. (Source)
• 5. Guavas

  Zinc per Cup	Zinc per 100g	Zinc per 200 Calories
  0.4mg (3% DV)	0.2mg (2% DV)	0.7mg (6% DV)

  Nutrition Facts for Guavas. (Source)
• 6. Cantaloupe

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

  Nutrition Facts for Cantaloupe Melons. (Source)
• 7. Apricots

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

  Nutrition Facts for Apricots. (Source)
• 8. Peaches

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

  Nutrition Facts for Yellow Peaches. (Source)
• 9. Kiwifruit

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

  Nutrition Facts for Kiwifruit. (Source)
• 10. Blueberries

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

  Nutrition Facts for Blueberries. (Source)

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• Foods High in Zinc
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• Vegetarian Foods High in Zinc
• Nuts High in Zinc
• Grains High in Zinc
• Beans High in Zinc
• Dairy High in Zinc
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View more nutrients with the nutrient ranking tool, or see ratios with the nutrient ratio tool.

Related

• High Zinc Foods for Vegans and Vegetarians
• High Zinc Foods
• High Zinc Vegetables
• Nuts and Seeds High in Zinc
• Fruits and Vegetables High in Iron
• The Best 10 Foods For Healthy Hair And Nails

Data Sources and References

1. Rasouli M, Rahimi A, Soleimani M, Keshel SH. Zinc in Wound Healing Modulation Acta Histochem. 2021 Oct;123(7):151785. doi: 10.1016/j.acthis.2021.151785. Epub 2021 Sep 6. 34500185
2. Haase H, Rink L. Zinc and the immune system Metallomics. 2014 Jul;6(7):1175-80. doi: 10.1039/c3mt00353a. 24531756
3. Crider K, Williams J, Qi YP, Gutman J, Yeung L, Mai C, Finkelstain J, Mehta S, Pons-Duran C, Menéndez C, Moraleda C, Rogers L, Daniels K, Green P. Zinc Deficiency Cochrane Database Syst Rev. 2022 Feb 1;2(2022):CD014217. doi: 10.1002/14651858.CD014217. 36321557
4. U.S.FDA - Daily Value on the New Nutrition and Supplement Facts Labels
5. Agnoli C, Baroni L, Bertini I, Ciappellano S, Fabbri A, Papa M, Pellegrini N, Sbarbati R, Scarino ML, Siani V, Sieri S. Zinc and vegetarian diets Nutr Metab Cardiovasc Dis. 2017 Dec;27(12):1037-1052. doi: 10.1016/j.numecd.2017.10.020. Epub 2017 Oct 31. 29174030