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Top 10 Fruits Highest in Zinc


Zinc is an essential mineral required by the body for maintaining a sense of smell, keeping a healthy immune system, building proteins, triggering enzymes, and creating DNA. Zinc also helps the cells in your body communicate by functioning as a neurotransmitter. A deficiency in zinc can lead to stunted growth, diarrhea, impotence, hair loss, eye and skin lesions, impaired appetite, and depressed immunity. Conversely, consuming too much zinc can disrupt absorption of copper and iron, as well as create large amounts of toxic free radicals. The current percent daily value (%DV) for zinc is 15mg. Below is a list of fruits high in zinc.

#1: Dried Apricots
Zinc per 100g servingZinc in 1 cup
1mg1.19mg
7% DV8% DV
Click to see complete nutrition facts || More about Apricots

#2: Dried Peaches
Zinc per 100g servingZinc in 1 cup
0.78mg0.9mg
5% DV6% DV
Click to see complete nutrition facts || More about Peaches

#3: Prunes (Dried Plums)
Zinc per 100g servingZinc in 1 cup
0.75mg0.99mg
5% DV7% DV
Click to see complete nutrition facts || More about Plums

#4: Avocados
Zinc per 100g servingZinc in 1 cup pureed
0.68mg1.56mg
5% DV10% DV
Click to see complete nutrition facts || More about Avocados

#5: Dried Zante Currants (Dried Grapes)
Zinc per 100g servingZinc in 1 cup pureed
0.66mg0.95mg
4% DV37% DV
Click to see complete nutrition facts

#6: Dried Bananas
Zinc per 100g servingZinc in 1 cup mashed fresh
0.61mg0.34mg
4% DV2% DV
Click to see complete nutrition facts || More about Bananas

#7: Dried Figs
Zinc per 100g servingZinc in 1 cup
0.55mg0.82mg
4% DV5% DV
Click to see complete nutrition facts || More about Figs

#8: Blackberries
Zinc per 100g servingZinc in 1 cup
0.53mg0.76mg
4% DV5% DV
Click to see complete nutrition facts || More about Blackberries

#9: Raspberries
Zinc per 100g servingZinc in 1 cup
0.42mg0.52mg
3% DV3% DV
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#10: Dates
Zinc per 100g servingZinc in 1 cup
0.29mg0.43mg
2% DV3% DV
Click to see complete nutrition facts || More about Dates



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▼ References

    • USDA National Nutrient Database for Standard Reference, Release 20.