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, apricots, prunes, pomegranates, dried figs, blackberries, durian, raisins, raspberries, and guavas. For more see the extended list of less common fruits high in zinc, and the list of high zinc foods for vegans and vegetarians.
List of High Zinc Fruits
|Per Avocado (201g)||200 calories (125g)||100g|
|1.3mg (9% DV)||0.8mg (5% DV)||0.6mg (4% DV)|
See more avocado health benefits and fun facts.
Click to see complete nutrition facts.
|1 cup (119g)||200 calories (63g)||100g|
|1.2mg (8% DV)||0.6mg (4% DV)||1mg (7% DV)|
|1 cup (132g)||200 calories (59g)||100g|
|1mg (7% DV)||0.4mg (3% DV)||0.8mg (5% DV)|
|Per Pomegranate (282g)||200 calories (241g)||100g|
|1mg (7% DV)||0.8mg (6% DV)||0.4mg (2% DV)|
|1 cup (149g)||200 calories (80g)||100g|
|0.8mg (5% DV)||0.4mg (3% DV)||0.6mg (4% DV)|
|1 cup (144g)||200 calories (465g)||100g|
|0.8mg (5% DV)||2.5mg (16% DV)||0.5mg (4% DV)|
|1 cup (243g)||200 calories (136g)||100g|
|0.7mg (5% DV)||0.4mg (3% DV)||0.3mg (2% DV)|
|1 cup (165g)||200 calories (66g)||100g|
|0.5mg (4% DV)||0.2mg (1% DV)||0.3mg (2% DV)|
|1 cup (123g)||200 calories (385g)||100g|
|0.5mg (3% DV)||1.6mg (11% DV)||0.4mg (3% DV)|
|1 cup (165g)||200 calories (294g)||100g|
|0.4mg (3% DV)||0.7mg (5% DV)||0.2mg (2% DV)|