Top 10 Fruits Highest in Zinc

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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 avocado1 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 stem2 Blackberries
Zinc
per Cup
Zinc
per 100g
Zinc
per 200 Calories
0.8mg
(7% DV)
0.5mg
(5% DV)
2.5mg
(22% DV)
Pomegranate3 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 raspberries4 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 guava5 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 wedge6 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 apricot7 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 peach8 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 kiwifruit9 Kiwifruit
Zinc
per Cup
Zinc
per 100g
Zinc
per 200 Calories
0.3mg
(2% DV)
0.1mg
(1% DV)
0.5mg
(4% DV)
Blueberries10 Blueberries
Zinc
per Cup
Zinc
per 100g
Zinc
per 200 Calories
0.2mg
(2% DV)
0.2mg
(1% DV)
0.6mg
(5% DV)

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Printable list of fruits high in zinc.

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 daily value (%DV) is a general guideline for consumption that will prevent deficiency of a particular nutrient in most people. The %DV refers to the percentage of an amount that's found in a single serving of a food. It also accounts for absorption factors. It is set by the U.S. FDA.
  • Recommended Dietary Allowance (%RDA) - The RDA sets an average daily dietary intake level that is sufficient to meet the nutrient requirements of nearly all (97.5%) healthy individuals. It's more specific than the daily value, and varies by age and gender. The RDA is set by the US National Instutites of Health.
  • Reference Dietary Intake (%RDI) -The reference dietary intake is similar to the recommended daily allowance, but is specific to age and gender. The RDI for amino acids is set by the U.N. World Health Organization.
  • Adequate Intake (%AI) - This value is primarily used in reference to omega-3 and omega-6 fats. The Adequate Intake is set by the U.S. Institute of Medicine. Because there is less evidence to determine the ideal targets for consumption of these nutrients, the specific amount is considered to be less reliable. Using the term Adequate Intake, rather than one of the other terms, helps to emphasize that the ideal intake of that particular nutrient has not yet been scientifically determined.

See the Guide to Recommended Daily Intakes for more information.

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

Data Sources and References

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