Top Fruits High in Zinc

About Fruits and Zinc

Most fruits are fairly low in zinc, but some contain more than others.

Some of the highest zinc fruits include avocado, blackberry, raspberries, peach, currants, olives, apricot, raisins, cantaloupe and nectarine. Other zinc rich fruits are blueberry, banana, strawberries, kiwi, jackfruit, watermelon, rhubarb, passion fruit, pears and mango.

We calculated the top fruits for zinc by both their common measurement as well as in 200 calories, including by gender daily requirements. Here are the details for top 20 fruits highest in zinc.

Food nutritional data is sourced from USDA and NIH. [3][4]

Adult Female DV Adult Male DV

Avocado

image of avocado

In 1 cup, avocado has 1.6mg of zinc, or about 20% of daily values for women and 14% for men.
Zinc
1.6mg in
1 cup (230g)
0.81mg in
200 Calories (120g)
20%
14%
10%
7%
Complete nutrition for Avocado

Blackberry

image of blackberry

1 cup of blackberry contains 0.76mg of zinc, or about 10% of daily values for women and 7% for men.
Zinc
0.76mg in
1 cup (144g)
2.5mg in
200 Calories (465g)
10%
7%
31%
22%
Complete nutrition for Blackberry

Raspberries

image of raspberries

In 1 cup, raspberry has 0.52mg of zinc, or about 6% of daily values for women and 5% for men.
Zinc
0.52mg in
1 cup (123g)
1.6mg in
200 Calories (385g)
6%
5%
20%
15%
Complete nutrition for Raspberries

Peach

image of peach

1 cup of peach contains 0.35mg of zinc, or about 4% of daily values for women and 3% for men.
Zinc
0.35mg in
1 cup (154g)
1.1mg in
200 Calories (476g)
4%
3%
14%
10%
Complete nutrition for Peach

Currants

image of currants

In 1 cup, currant has 0.26mg of zinc, or about 3% of daily values for women and 2% for men.
Zinc
0.26mg in
1 cup (112g)
0.82mg in
200 Calories (357g)
3%
2%
10%
7%
Complete nutrition for Currants

Olives

image of olives

1 cup of olive contains 0.3mg of zinc, or about 4% of daily values for women and 3% for men.
Zinc
0.3mg in
1 cup (134.4g)
0.38mg in
200 Calories (172g)
4%
3%
5%
3%
Complete nutrition for Olives

Apricot

image of apricot

In 1 cup, apricot has 0.31mg of zinc, or about 4% of daily values for women and 3% for men.
Zinc
0.31mg in
1 cup (155g)
0.83mg in
200 Calories (417g)
4%
3%
10%
8%
Complete nutrition for Apricot

Raisins

image of raisins

1 cup of raisin contains 0.3mg of zinc, or about 4% of daily values for women and 3% for men.
Zinc
0.3mg in
1 cup (165g)
0.12mg in
200 Calories (68g)
4%
3%
2%
1%
Complete nutrition for Raisins

Cantaloupe

image of cantaloupe

In 1 melon, cantaloupe has 1.5mg of zinc, or about 18% of daily values for women and 13% for men.
Zinc
1.5mg in
1 melon (814g)
1.1mg in
200 Calories (588g)
18%
13%
13%
10%
Complete nutrition for Cantaloupe

Nectarine

image of nectarine

1 small nectarine contains 0.22mg of zinc, or about 3% of daily values for women and 2% for men.
Zinc
0.22mg in
1 small (129g)
0.77mg in
200 Calories (455g)
3%
2%
10%
7%
Complete nutrition for Nectarine

Blueberry

image of blueberry

In 1 cup, blueberry has 0.24mg of zinc, or about 3% of daily values for women and 2% for men.
Zinc
0.24mg in
1 cup (148g)
0.56mg in
200 Calories (351g)
3%
2%
7%
5%
Complete nutrition for Blueberry

Banana

image of banana

1 medium banana contains 0.18mg of zinc, or about 2% for adults.
Zinc
0.18mg in
1 medium (118g)
0.34mg in
200 Calories (225g)
2%
2%
4%
3%
Complete nutrition for Banana

Strawberries

image of strawberries

In 1 cup, strawberry has 0.21mg of zinc, or about 3% of daily values for women and 2% for men.
Zinc
0.21mg in
1 cup (152g)
0.87mg in
200 Calories (625g)
3%
2%
11%
8%
Complete nutrition for Strawberries

Kiwi

image of kiwi

1 cup of kiwi contains 0.25mg of zinc, or about 3% of daily values for women and 2% for men.
Zinc
0.25mg in
1 cup (180g)
0.46mg in
200 Calories (328g)
3%
2%
6%
4%
Complete nutrition for Kiwi

Jackfruit

image of jackfruit

In 1 cup, jackfruit has 0.21mg of zinc, or about 3% of daily values for women and 2% for men.
Zinc
0.21mg in
1 cup (165g)
0.27mg in
200 Calories (211g)
3%
2%
3%
2%
Complete nutrition for Jackfruit

Watermelon

image of watermelon

1 cup of watermelon contains 0.15mg of zinc, or about 2% of daily values for women and 1% for men.
Zinc
0.15mg in
1 cup (154g)
0.67mg in
200 Calories (667g)
2%
1%
8%
6%
Complete nutrition for Watermelon

Rhubarb

image of rhubarb

In 1 cup, rhubarb has 0.12mg of zinc, or about 2% of daily values for women and 1% for men.
Zinc
0.12mg in
1 cup (122g)
0.95mg in
200 Calories (952g)
2%
1%
12%
9%
Complete nutrition for Rhubarb

Passion Fruit

image of passion fruit

1 cup of passion fruit contains 0.24mg of zinc, or about 3% of daily values for women and 2% for men.
Zinc
0.24mg in
1 cup (236g)
0.21mg in
200 Calories (206g)
3%
2%
3%
2%
Complete nutrition for Passion Fruit

Pears

image of pears

In 1 cup, pear has 0.14mg of zinc, or about 2% of daily values for women and 1% for men.
Zinc
0.14mg in
1 cup (140g)
0.35mg in
200 Calories (351g)
2%
1%
4%
3%
Complete nutrition for Pears

Mango

image of mango

1 cup of mango contains 0.15mg of zinc, or about 2% of daily values for women and 1% for men.
Zinc
0.15mg in
1 cup (165g)
0.3mg in
200 Calories (333g)
2%
1%
4%
3%
Complete nutrition for Mango


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