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.

• 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
• Foods Low in Zinc
• Vegetables High in Zinc
• Fruits High in Zinc
• Vegetarian Foods High in Zinc
• Nuts High in Zinc
• Grains High in Zinc
• Beans High in Zinc
• Dairy High in Zinc
• Breakfast Cereals High in Zinc
• Fast Foods High in Zinc

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. U.S. Agricultural Research Service Food Data Central