High Zinc rich Fruits


Below is a list of top 10 Zinc rich Fruits

Top 10 Fruits rich in Zinc

The DV (Daily Value) for Zinc is 15mg. Fruits providing 20% or more of the DV are considered to be high sources of a Zinc. Fruits providing 5% or less of the DV are considered to be low in Zinc.

Nutrients To Get More Of:
Potassium, fiber, vitamins A & C, iron, and calcium. Choose Fruits with a higher %DV of these important nutrients.

Nutrients To Get Less Of:
Sodium, trans fat, saturated fat, cholesterol, and sugars. Choose Fruits that are lower in these nutrients.

Horned melon (Kiwano)

ServingAmount% DV
100g0.48mg3 %
cup(233g)1.12mg7 %
fruit (4-2/3" long x 2-3/4" dia)(209g)1.00mg7 %

Check Complete Nutritional Facts & Health Benefits of Horned melon (Kiwano)

Raspberries, raw

ServingAmount% DV
100g0.42mg3 %
cup(123g)0.52mg3 %
pint as purchased, yields(312g)1.31mg9 %
raspberries(19g)0.08mg1 %

Check Complete Nutritional Facts & Health Benefits of Raspberries, raw

Durian, raw or frozen

ServingAmount% DV
100g0.28mg2 %
cup, chopped or diced(243g)0.68mg5 %
fruit(602g)1.69mg11 %

Check Complete Nutritional Facts & Health Benefits of Durian, raw or frozen

Rose Hips, wild (Northern Plains Indians)

ServingAmount% DV
100g0.25mg2 %
cup(127g)0.32mg2 %

Check Complete Nutritional Facts & Health Benefits of Rose Hips, wild (Northern Plains Indians)

Guavas, common, raw

ServingAmount% DV
100g0.23mg2 %
cup(165g)0.38mg3 %
fruit, without refuse(55g)0.13mg1 %

Check Complete Nutritional Facts & Health Benefits of Guavas, common, raw

Mangosteen, canned, syrup pack

ServingAmount% DV
100g0.21mg1 %
cup, drained(196g)0.41mg3 %
cup(216g)0.45mg3 %

Check Complete Nutritional Facts & Health Benefits of Mangosteen, canned, syrup pack

Apricots, raw

ServingAmount% DV
100g0.20mg1 %
cup, halves(155g)0.31mg2 %
cup, sliced(165g)0.33mg2 %
apricot(35g)0.07mg0 %

Check Complete Nutritional Facts & Health Benefits of Apricots, raw

Melons, cantaloupe, raw

ServingAmount% DV
100g0.18mg1 %
cup, balls(177g)0.32mg2 %
cup, cubes(160g)0.29mg2 %
cup, diced(156g)0.28mg2 %
melon, large (about 6-1/2" dia)(814g)1.47mg10 %
wedge, large (1/8 of large melon)(102g)0.18mg1 %
melon, medium (about 5" dia)(552g)0.99mg7 %
wedge, medium (1/8 of medium melon)(69g)0.12mg1 %
melon, small (about 4-1/4" dia)(441g)0.79mg5 %
wedge, small (1/8 of small melon)(55g)0.10mg1 %
cantaloupe balls(138g)0.25mg2 %
NLEA serving(134g)0.24mg2 %

Check Complete Nutritional Facts & Health Benefits of Melons, cantaloupe, raw

Kumquats, raw

ServingAmount% DV
100g0.17mg1 %
fruit without refuse(19g)0.03mg0 %

Check Complete Nutritional Facts & Health Benefits of Kumquats, raw

Nectarines, raw

ServingAmount% DV
100g0.17mg1 %
cup slices(143g)0.24mg2 %
small (2-1/3" dia)(129g)0.22mg1 %
medium (2-1/2" dia)(142g)0.24mg2 %
large (2-3/4" dia)(156g)0.27mg2 %
NLEA serving(140g)0.24mg2 %

Check Complete Nutritional Facts & Health Benefits of Nectarines, raw