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, currants, peach, olives, apricot, raisins, cantaloupe and nectarine. Other zinc rich fruits are blueberry, kiwi, strawberries, jackfruit, pineapple, rhubarb, pears, plums, passion fruit and watermelon.
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.
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
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
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
Currants
1 cup of currant
contains
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
Peach
In 1 cup, peach
has
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
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
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
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
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
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
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
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
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
Jackfruit
1 cup of jackfruit
contains
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
Pineapple
In 1 cup, pineapple
has
0.2mg of
zinc, or about
2% for adults.
| Zinc | |
|---|---|
|
0.2mg in 1 cup (165g) |
0.48mg in
200 Calories (400g) |
|
2%
2%
|
6%
4%
|
Complete nutrition for Pineapple
Rhubarb
1 cup of rhubarb
contains
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
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
Plums
1 cup of plum
contains
0.17mg of
zinc, or about
2% for adults.
| Zinc | |
|---|---|
|
0.17mg in 1 cup (165g) |
0.43mg in
200 Calories (435g) |
|
2%
2%
|
5%
4%
|
Complete nutrition for Plums
Passion Fruit
In 1 cup, passion fruit
has
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
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