The Top 10 Fruits Highest in Zinc

Written by Daisy Whitbread, MScN

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.

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List of High Zinc Fruits

Half an avocado#1. Avocados
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.
Dried Apricots#2. Dried Apricots
1 cup (119g)200 calories (63g)100g
1.2mg (8% DV)0.6mg (4% DV)1mg (7% DV)
Click to see complete nutrition facts.
A bunch of prunes#3. Prunes
1 cup (132g)200 calories (59g)100g
1mg (7% DV)0.4mg (3% DV)0.8mg (5% DV)
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Half a pomegranate#4. Pomegranates
Per Pomegranate (282g)200 calories (241g)100g
1mg (7% DV)0.8mg (6% DV)0.4mg (2% DV)
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Figs#5. Dried Figs
1 cup (149g)200 calories (80g)100g
0.8mg (5% DV)0.4mg (3% DV)0.6mg (4% DV)
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A bunch of blackberries#6. Blackberries
1 cup (144g)200 calories (465g)100g
0.8mg (5% DV)2.5mg (16% DV)0.5mg (4% DV)
Click to see complete nutrition facts.
Cross section of durian#7. Durian
1 cup (243g)200 calories (136g)100g
0.7mg (5% DV)0.4mg (3% DV)0.3mg (2% DV)
Click to see complete nutrition facts.
Red and white raisins#8. Raisins
1 cup (165g)200 calories (66g)100g
0.5mg (4% DV)0.2mg (1% DV)0.3mg (2% DV)
Click to see complete nutrition facts.
A bunch of raspberries#9. Raspberries
1 cup (123g)200 calories (385g)100g
0.5mg (3% DV)1.6mg (11% DV)0.4mg (3% DV)
Click to see complete nutrition facts.
Half of guava#10. Guava
1 cup (165g)200 calories (294g)100g
0.4mg (3% DV)0.7mg (5% DV)0.2mg (2% DV)
Click to see complete nutrition facts.
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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. High zinc fruits include avocados, apricots, prunes, pomegranates, dried figs, blackberries, durian, raisins, raspberries, and guavas.
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Less Common Fruits Rich in Zinc

#1. Horned Melon (Kiwano)1.1mg (7% DV) in 1 cup (233g)2.2mg (15% DV) in 200 calories (455g)Complete nutrition facts.
#2. Dried Zante Currants0.5mg (3% DV) in 1 cup (114g)0.8mg (5% DV) in 200 calories (180g)Complete nutrition facts.
#3. Dry Peaches0.3mg (2% DV) in 1 cup (112g)0.9mg (6% DV) in 200 calories (317g)Complete nutrition facts.
#4. Rowal0.9mg (6% DV) in 1/2 cup (116g)0.5mg (3% DV) in 200 calories (62g)Complete nutrition facts.
#5. Fried Plantains1mg (6% DV) in 1 cup (144g)0.5mg (3% DV) in 200 calories (71g)Complete nutrition facts.
#6. European Black Currants0.4mg (3% DV) in 1 cup (169g)0.2mg (1% DV) in 200 calories (85g)Complete nutrition facts.
#7. Boysenberries0.3mg (2% DV) in 1 cup (132g)0.9mg (6% DV) in 200 calories (400g)Complete nutrition facts.

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Data Sources and References

  1. USDA National Nutrient Database for Standard Reference, Release 28.