What Fruit Is High in Zinc? A Complete Nutritional Guide

November 17, 2025 •

4 min read

According to the National Institutes of Health, zinc is an essential mineral vital for immune function and wound healing. While typically associated with animal products, many are surprised to learn which fruit is high in zinc and how it can contribute to a balanced dietary intake.

Quick Summary

This guide explores which fruits offer the most zinc, explaining how they compare to other food sources. It also covers maximizing absorption, key health benefits, and how to include these foods in your daily routine.

Key Points

Fruits Contribute, But Aren't Primary Sources: While fruits like avocados and blackberries contain zinc, animal products, nuts, and seeds are richer sources.
Avocados Lead the Fruit Pack: Avocados are one of the most zinc-dense fruits, offering approximately 0.6mg per 100 grams.
Maximize Plant-Based Absorption: Soaking, sprouting, or fermenting legumes and grains can help improve the bioavailability of their zinc content.
Zinc is Vital for Immunity and Healing: This essential mineral is crucial for a strong immune system, wound repair, and proper cell function.
Variety is Key for Zinc Intake: A diverse diet that includes a mix of fruits, nuts, seeds, and potentially animal products is the best way to ensure sufficient zinc levels.
Be Mindful of Excess Zinc: Taking high-dose supplements can be dangerous and interfere with other mineral absorption, so a balanced diet is generally the best approach.

The Role of Zinc in Your Body

Zinc is a vital trace mineral, second only to iron in its abundance in the human body, and is present in every cell. It is crucial for numerous physiological processes, including immune function, cell growth and division, DNA synthesis, and protein production. A sufficient daily intake of zinc is essential for maintaining a strong immune system, accelerating wound healing, and supporting the senses of taste and smell. Since the body cannot produce or store zinc, it must be consistently acquired through diet.

The Reality of Zinc in Fruits

While fruits are packed with vitamins, antioxidants, and fiber, they are not typically considered a primary source of zinc compared to animal-based foods like oysters or red meat. Animal sources generally offer more bioavailable zinc, meaning the body can absorb it more easily. This is partly because plant foods, particularly legumes and whole grains, contain phytates, which are compounds that can bind to zinc and inhibit its absorption. However, this does not mean fruits are without merit. Certain fruits, especially berries and tropical varieties, contain modest but meaningful amounts of zinc that contribute to your daily intake, particularly as part of a varied, nutrient-dense diet. For those following vegetarian or vegan diets, incorporating a wide variety of these plant-based options becomes even more important to ensure adequate zinc levels.

Top Contenders: Fruits with Notable Zinc Content

Incorporating these fruits into your diet can help boost your zinc intake alongside other essential nutrients:

Avocados: These creamy fruits are an excellent source, providing approximately 0.6 mg of zinc per 100 grams. They also offer healthy fats and fiber. Enjoy them on toast, in salads, or as guacamole.
Blackberries: A cup of blackberries contains around 0.8 mg of zinc, which is about 7% of the daily value. They are also rich in antioxidants and vitamin C.
Pomegranates: Known for their antioxidant properties, pomegranates offer about 0.4 mg of zinc per 100 grams of seeds. Their arils can be added to salads or oatmeal.
Raspberries: A cup of raspberries provides 0.5 mg of zinc. These berries are also a great source of fiber and vitamin C.
Guavas: This tropical fruit contains approximately 0.2 mg of zinc per 100 grams. Guavas are also exceptionally high in vitamin C.
Apricots: Both fresh and dried apricots are a source of zinc. Dried apricots can be particularly rich due to their concentrated nutrients.
Cantaloupe: A single cup of cubed cantaloupe provides 0.3 mg of zinc. It is also very hydrating and rich in vitamins A and C.
Peaches: Sliced peaches contain a modest amount of zinc, around 0.2 mg per 100 grams.
Kiwifruit: A cup of kiwifruit provides about 0.3 mg of zinc and is a fantastic source of vitamin C.
Blueberries: While not the highest, blueberries contribute to your intake with about 0.2 mg of zinc per 100 grams. Wild blueberries may offer slightly more.

Comparing Fruit Zinc Content to Other Sources

To understand the contribution of fruit, it's helpful to see it in context with other common food items. While fruits offer many benefits, they play a supporting role in zinc intake.


Food Source	Serving Size	Approximate Zinc Content	Notes
Oysters	3 oz, raw	32 mg	Exceptionally high zinc source.
Beef	3 oz, bottom sirloin	3.8 mg	Highly bioavailable zinc source.
Cashews	1 oz	1.4 mg	Good plant-based source; contains phytates.
Lentils	½ cup, boiled	1.3 mg	Good plant-based source; contains phytates.
Avocado	1 cup, sliced	0.93 mg	A top fruit source.
Pomegranate	1 cup, seeded	0.6 mg	Contains antioxidants alongside zinc.
Raspberries	1 cup	0.5 mg	Notable berry source.
Kiwifruit	1 cup, sliced	0.25 mg	Good vitamin C and fiber source.

How to Maximize Zinc Absorption from Plant Foods

For those relying on or increasing plant-based zinc, certain preparation methods can help reduce phytate levels and enhance absorption.

Soaking: Soaking beans, legumes, and grains for several hours before cooking can significantly lower their phytate content.
Sprouting: Sprouting is an effective way to decrease phytates and increase mineral absorption in legumes and seeds.
Fermentation: Using fermented foods like sourdough bread can improve zinc bioavailability compared to unleavened flatbreads.
Pair with Vitamin C: Consuming zinc-rich foods with vitamin C-rich foods can enhance absorption. Many of the fruits listed, like kiwis and berries, already contain high amounts of vitamin C.

Zinc: An Important Supplement or Diet Change?

For most people, a balanced and varied diet is sufficient to meet zinc needs. However, those on vegetarian or vegan diets, or individuals with gastrointestinal conditions, may be at higher risk for deficiency. Symptoms of zinc deficiency include hair loss, slow wound healing, and a weakened immune system. If you are concerned about your intake, consulting a healthcare professional is recommended to determine if dietary changes or supplementation are necessary. It's important to remember that excessive supplemental zinc can be harmful and can interfere with the absorption of other minerals like copper. For general health, focusing on a diverse diet rich in whole foods is the safest approach.

Conclusion

While no single fruit can serve as a primary source of your daily zinc requirements, incorporating fruits like avocados, blackberries, and pomegranates can provide a valuable, supporting contribution to your overall intake. Animal-based products and certain plant foods like legumes, nuts, and seeds offer higher and more bioavailable amounts. The key to optimizing zinc levels is a balanced diet that includes a variety of food sources, mindful food preparation, and awareness of your body's needs. By combining these strategies, you can ensure a robust intake of this essential mineral for overall health and immunity.

For more information on dietary zinc sources and their benefits, you can explore external resources from reliable health organizations, such as the zinc fact sheet on the National Institutes of Health website. This article provides a comprehensive overview of the role of zinc and its dietary sources for health professionals and consumers alike.

Frequently Asked Questions

Among fruits, avocados are one of the best sources of zinc, containing approximately 0.6mg per 100 grams. Blackberries and pomegranates also offer notable amounts.

No, zinc from animal sources like meat and oysters is more easily absorbed by the body. This is because plant foods contain phytates, which can inhibit zinc absorption.

The best non-fruit sources of zinc include oysters, red meat, shellfish, legumes like beans and lentils, nuts, seeds, and whole grains.

While it is possible, vegans need to be more intentional about their zinc intake. They can increase absorption by incorporating soaked or sprouted legumes and grains, and regularly eating nuts and seeds.

Symptoms of zinc deficiency can include hair loss, skin rashes, slow wound healing, diarrhea, and a weakened immune response.

You can maximize zinc absorption from plant foods by soaking or sprouting your legumes and grains. Also, pairing them with vitamin C-rich foods can enhance uptake.

Bananas contain only a small amount of zinc, around 0.2mg per 100 grams, and are not considered a high-zinc fruit. Their primary benefits lie in other nutrients like potassium.

It is generally better to obtain zinc from a balanced and varied diet. Supplements are most beneficial for those with a confirmed deficiency or specific absorption issues, under a doctor's guidance.