Top 10 zinc rich fruits

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. In below list we mentioned Top 10 zinc rich fruits.

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 11mg per day, but people on a plant-based diet should aim to consume 30mg. High zinc fruits include avocados, blackberries, pomegranates, raspberries, guavas, cantaloupes, apricots, peaches, kiwifruit, and blueberries. These fruits provide 2-12% of the daily value per cup.

In the given list Top 10 zinc rich fruits are mentioned.

1: Avocados

Zinc
per Avocado
Zinc
per 100g
Zinc
per 200 Calories
1.3mg
(12% DV)
0.6mg
(6% DV)
0.8mg
(7% DV)

2: Blackberries

Zinc
per Cup
Zinc
per 100g
Zinc
per 200 Calories
0.8mg
(7% DV)
0.5mg
(5% DV)
2.5mg
(22% DV)

3: Pomegranate

Zinc
per Cup
Zinc
per 100g
Zinc
per 200 Calories
0.6mg
(6% DV)
0.4mg
(3% DV)
0.8mg
(8% DV)

4: Raspberries

Zinc
per Cup
Zinc
per 100g
Zinc
per 200 Calories
0.5mg
(5% DV)
0.4mg
(4% DV)
1.6mg
(15% DV)

5: Guavas

Zinc
per Cup
Zinc
per 100g
Zinc
per 200 Calories
0.4mg
(3% DV)
0.2mg
(2% DV)
0.7mg
(6% DV)

6: Cantaloupe

Zinc
per Cup
Zinc
per 100g
Zinc
per 200 Calories
0.3mg
(3% DV)
0.2mg
(2% DV)
1.1mg
(10% DV)

7: Apricots

Zinc
per Cup
Zinc
per 100g
Zinc
per 200 Calories
0.3mg
(3% DV)
0.2mg
(2% DV)
0.8mg
(8% DV)

8: Peaches

Zinc
per Cup
Zinc
per 100g
Zinc
per 200 Calories
0.3mg
(2% DV)
0.2mg
(2% DV)
0.9mg
(8% DV)

9: Kiwifruit

Zinc
per Cup
Zinc
per 100g
Zinc
per 200 Calories
0.3mg
(2% DV)
0.1mg
(1% DV)
0.5mg
(4% DV)

10: Blueberries

Zinc
per Cup
Zinc
per 100g
Zinc
per 200 Calories
0.2mg
(2% DV)
0.2mg
(1% DV)
0.6mg
(5% DV)

Leave a Reply