9 Zinc-Rich Fruits You Should Be Eating

Fruits High in Zinc

When you think of zinc, you might imagine a mineral found in supplements or fortified cereals, but did you know there’s a whole array of fruits high in zinc just waiting to boost your health? That’s right! While zinc deficiency can be a real concern, especially for your immune system and overall well-being, you don’t always have to reach for a zinc supplement. Instead, you can enjoy a tasty variety of fruits to ensure you get enough zinc in your diet.

Factors Affecting Zinc Levels in Fruits

These delicious fruits are also packed with this essential mineral, making them perfect for improving your daily zinc intake. From bolstering your immune function to enhancing zinc absorption, these fruity delights are a natural and enjoyable way to meet your daily zinc needs. So, let’s dive into the vibrant world of zinc-rich fruits and discover how they can keep you healthy and energized!

Fruits High in Zinc

Here is a list of all the fruits high in zinc:

1. Pomegranate

zinc rich fruits and vegetables

Pomegranates are a superstar when it comes to foods high in zinc. Munching on one pomegranate with a diameter of 4 inches and a weight of 282 grams gives you a whopping 0.987 milligrams of zinc, about 9% of your daily zinc intake. Who knew this juicy fruit could be such a zinc hero? If you thought you needed zinc supplements to boost your levels, think again! Pomegranates are here to save the day with their impressive zinc content.

Wild blueberries are another fantastic option, boasting higher zinc content than most berries. These little gems are perfect for avoiding zinc deficiencies without turning to zinc supplementation or dairy products. Pair these fruits with plant-based foods like hemp seeds, and you’ve got a powerhouse combo of food sources rich in zinc and other nutrients.

2. Wild Blueberries

zinc-rich fruits and vegetables

Wild blueberries are not just delicious; they’re also among the best sources of zinc! These high-zinc fruits pack a punch with 10% of your daily zinc needs. Wild blueberries boast more zinc than most berries. Just one cup or 140 grams of frozen wild blueberries contains 0.938 milligrams of zinc, covering 8.5% of the daily value. That’s a lot of zinc for such tiny fruits!

But wait, it gets even better!

Zinc is an essential mineral that supports numerous bodily functions, including keeping your skin healthy and maintaining your immune system. You can easily add wild blueberries to your diet in fun ways—blend them into juice or smoothies, mix them with yogurt, sprinkle them on pancakes, or enjoy them plain. Pair them with pumpkin seeds, another fantastic source of zinc, and you’ve got a nutrient-packed snack that’s hard to beat.

3. Blackberry

highest zinc foods

Blackberries are a vitamin powerhouse that can give your body a delightful boost! With 0.2 mg of zinc per 100g, these tasty berries earn a spot on our list of zinc-rich fruits. Blackberries are a valuable and delicious addition to any diet, packed with key nutrients and healthy fats.

These berries are more than just a tasty treat—they contain plant compounds that have protective effects, potentially reducing the growth of cancer cells, offering anti-inflammatory properties, and benefiting your heart, gut, and immune system. Plus, they’re great for your skin health! Enjoy blackberries as a healthy snack, and you’ll support your immune cells and cellular metabolism with this essential nutrient.

4. Avocado

fruit high in zinc

Avocado is not only delicious but also a fantastic high-zinc fruit. Just one cup (146 grams) of sliced avocado packs a whopping 0.934 milligrams of zinc, which is about 8.5% of your daily requirement. This creamy delight can be enjoyed in many ways, from guacamole and avocado toast to salads.

But wait, there’s more! Avocados are a treasure trove of nutrients. They’re rich in fiber, phytochemicals, and other essential nutrients that contribute to overall health. They help lower blood pressure thanks to their high potassium levels, reduce cardiovascular inflammation, and even protect against UV light damage and cataracts. Avocados also play a role in wound healing modulation, cell growth, and the prevention of chronic diseases.

5. Guava

what foods are high in zinc

In just one cup (165 grams) of guava, you’ll enjoy 0.38 milligrams of zinc, which is 3.4% of your daily value. Guava is a versatile fruit that you can toss into salads, blend into smoothies, and much more. Not to mention, melons like cantaloupe are also rich in essential minerals, including zinc.

Guava is a real superstar, packed with vitamins like C and potassium. These nutrients support your heart, digestion, and overall body systems. Imagine pairing guava with some cooked Alaskan king crab for a meal that’s not only delicious but also a powerhouse of nutrients!

Eating guava regularly can help fend off heart disease and keep your body running smoothly. So next time you’re looking for a good source of zinc and other important vitamins, remember guava and cantaloupe.

6. Peach

fruit with zinc

One cup (154 grams) of sliced peaches provides 0.262 milligrams of zinc, about 2.4% of your daily zinc requirement. This delightful fruit is essential for skin health, as it aids in constantly regenerating old skin cells with new, vibrant ones and protects your skin from damage caused by free radicals. Peaches are a fantastic vitamin C and K source, crucial for wound healing.

But why stop at peaches? Mix things up with a fruit medley featuring avocados, blackberries, pomegranates, kiwifruit, and raspberries! Each of these fruits brings its own unique set of nutrients to the table. Avocados are creamy and packed with healthy fats, blackberries, and raspberries are bursting with antioxidants, and kiwifruit offers a zingy vitamin C boost.

7. Raspberry

fruits rich in zinc

Raspberries are a delightful treat packed with zinc and other nutrients. Along with small amounts of vitamin A, thiamine, riboflavin, vitamin B6, and calcium, these juicy berries are a great source of fiber and vitamin C. Zinc, an essential micronutrient found in raspberries, plays a crucial role in wound healing modulation, immune system support, and cell growth.

Did you know that raspberries are among the fruits richest in zinc? This mighty mineral is vital for your health, helping to prevent conditions like acute diarrhea and supporting your body’s natural defenses. Enjoying a bowl of raspberries is a tasty way to boost your zinc intake and a smart move for your overall health.

The amount of zinc in these berries can also aid in medical treatments and support those at high risk of zinc deficiency. Next time you’re craving something sweet, grab some raspberries and enjoy their many health benefits!

8. Kiwifruit

fruits rich in zinc

Kiwifruits are not just delicious—they’re also packed with zinc, making them fantastic additions to your diet! One cup (180 grams) of sliced kiwifruit offers 0.252 milligrams of zinc, 2.3% of your daily needs.

These fruits come with an impressive nutrition profile that supports various aspects of health, from improving your metabolic status and aiding digestion to helping with weight management and blood sugar control. Plus, they’re great for heart and eye health and boosting your immune system.

9. Cantaloupe

what fruit has zinc

One cup (160 grams) of cubed cantaloupe packs a punch with 0.288 milligrams of zinc, giving you approximately 2.6% of your daily required value. Whether you enjoy it as cantaloupe juice or in a fruit salad, this delicious melon is a fantastic way to boost your zinc intake.

Cantaloupe is a treasure trove of important nutrients. It provides the body with 8% of the recommended daily amount of potassium, a key nutrient essential for the proper function of the nervous system. It also delivers B vitamins like Niacin, Folate, and Vitamin B6, which are crucial for overall health.


And there you have it! A delightful journey through the vibrant world of zinc-rich fruits that not only tantalize your taste buds but also boost your health in countless ways. From the tangy pomegranates and juicy wild blueberries to the creamy avocados and refreshing cantaloupe, these fruits are packed with zinc and other essential nutrients to keep you feeling fantastic.

Imagine the fun of creating colorful fruit salads, blending up zesty smoothies, or simply snacking on these delicious treats, knowing each bite is supporting your immune system, enhancing your metabolic status, and promoting healthy skin. Plus, they’re a great alternative to animal products and supplements, providing a natural and tasty way to meet your daily zinc needs.

Johan Perez
Johan Perez is an experienced agriculturalist with over twenty years in the field. He holds a Ph.D. in Agricultural Sciences and has contributed extensively to research on sustainable farming practices. Johan has also written for numerous agricultural periodicals, offering expert advice on farming technologies and methods. In his free time, he enjoys outdoor adventures, which often inform his professional insights into ecological agriculture.

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