What fruit is richest in zinc? Exploring the Best Dietary Sources

October 3, 2025 •

4 min read

While animal products, particularly oysters and red meat, are among the highest sources of zinc, certain fruits can still contribute to your daily intake. This article explores the answer to the question, 'What fruit is richest in zinc?', providing a complete look at where to find this essential mineral in plant-based foods.

Quick Summary

Fruits are not primary zinc sources, but some, like pomegranates and avocados, offer notable amounts. A balanced diet rich in other plant-based sources like seeds, nuts, and legumes is key to meeting daily needs.

Key Points

Fruits are a complementary source: Pomegranates and avocados are top fruit sources for zinc but should supplement other high-zinc foods, not replace them.
Better plant-based options exist: Seeds (pumpkin, sesame), nuts (cashews), and legumes (lentils) offer significantly higher zinc content than fruits.
Absorption can be maximized: Techniques like soaking, sprouting, and fermentation can reduce phytate content in plant foods, improving zinc absorption.
Zinc is vital for immunity: Adequate zinc intake supports a strong immune system and is essential for fighting off infections.
A varied diet is key: The best way to ensure sufficient zinc intake is by eating a diverse range of foods, including meat, seafood, and a variety of plant-based options.

An Important Distinction: Fruits vs. All Food Sources

When considering what fruit is richest in zinc, it is crucial to first understand that fruits are generally not the most significant source of this mineral. Foods like oysters, meat, seeds, and legumes provide much higher concentrations of zinc per serving. The zinc content in fruits is typically modest, but certain varieties offer more than others and can contribute to your overall nutritional intake.

Top Fruits that Contribute Zinc

Based on data from the U.S. Department of Agriculture (USDA), several fruits stand out for their zinc content, helping to supplement a balanced diet.

Pomegranates: A single, medium-sized pomegranate contains almost 1 milligram of zinc, approximately 9% of the Daily Value (DV) for an adult. This makes it one of the most concentrated fruit sources.
Avocados: A cup of sliced avocado can provide over 0.9 milligrams of zinc, about 8.5% of the DV. This versatile fruit is also rich in healthy fats and fiber.
Blackberries: A cup of blackberries contains approximately 0.8 milligrams of zinc, contributing 7% of the DV. These berries are also known for their high antioxidant content.
Raspberries: Offering slightly less than blackberries, a cup of raspberries provides about 0.5 milligrams of zinc.
Guavas: One cup of guava offers about 0.4 milligrams of zinc, which is 3.4% of the daily value.

Maximizing Zinc Absorption from Plant-Based Foods

Getting zinc from plant-based sources requires a mindful approach, as plant compounds like phytates can inhibit absorption. This is why zinc from animal sources, which lack phytates, is generally more bioavailable. However, you can use several techniques to improve absorption from your plant-based diet.

Here are some methods to maximize zinc absorption:

Soaking and Sprouting: Soaking and sprouting legumes, seeds, and grains can reduce their phytate content, making more zinc available for absorption.
Fermentation: The fermentation process, used in making sourdough bread or some soy products, helps break down phytates and increase zinc bioavailability.
Combining with Protein and Vitamin C: Consuming zinc-rich plant foods with sources of protein and vitamin C can enhance absorption. A smoothie with berries, seeds, and yogurt is a great example.
Heat Treatment: Cooking vegetables can reduce phytate levels, aiding in mineral absorption.

The Importance of Zinc for Overall Health

Zinc is a vital mineral involved in numerous bodily processes. It acts as a cofactor for over 300 enzymes, playing a role in a wide range of functions. Some of the key health benefits of maintaining adequate zinc levels include:

Immune System Support: Zinc is crucial for the proper functioning of the immune system, helping to fight off infections and support immune cell production.
Wound Healing: It supports skin health and plays a central role in every stage of wound healing, from skin repair to preventing infections.
Growth and Development: This mineral is essential for growth during childhood and adolescence, supporting cell division and tissue repair.
Taste and Smell: Zinc is necessary for a proper sense of taste and smell. Loss of these senses can be a symptom of deficiency.
Antioxidant Function: Zinc has antioxidant properties, helping to reduce oxidative stress and protect against chronic diseases.

A Broader Look at Zinc Content: Comparing Sources

To put the zinc content of fruits into perspective, the following table compares fruits with some of the best overall food sources. Values are based on 100g servings, and the significant difference highlights why it is important to include a variety of sources in your diet.


Food Source	Zinc Content per 100g (Approx.)	Type of Food	Comments
Oysters (raw)	14-32 mg	Shellfish	Extremely high source of highly bioavailable zinc.
Pumpkin Seeds (roasted)	7.6 mg	Seeds	Excellent plant-based source, but contain phytates.
Beef (chuck eye)	5.6 mg	Red Meat	Great source of highly bioavailable zinc.
Cashew Nuts (roasted)	5.4 mg	Nuts	Good plant-based source of zinc.
Lentils (cooked)	1.3 mg	Legumes	Decent plant-based source, absorption affected by phytates.
Avocado (sliced)	0.64 mg	Fruit	Highest among common fruits, also contains healthy fats.
Pomegranate (raw)	0.4 mg	Fruit	Good fruit source for zinc and antioxidants.

The Takeaway for a Zinc-Rich Diet

While pomegranate and avocado are among the fruits richest in zinc, they do not provide a large percentage of your daily needs on their own. The best strategy for obtaining sufficient zinc is to incorporate a variety of sources into your diet. For those following a plant-based diet, focusing on seeds like pumpkin and sesame, nuts like cashews, and legumes such as lentils and chickpeas will provide more substantial amounts of this mineral. A diverse diet ensures you get a broader range of nutrients and benefits, supporting your overall health and well-being. By combining these zinc-rich foods with other nutrient-dense options, you can optimize your intake and ensure your body is functioning at its best.

For more in-depth information on zinc and its benefits, consult a resource like the Mayo Clinic guide on Zinc.

Frequently Asked Questions

Pomegranate and avocado are among the fruits with the highest zinc content per serving, though fruits generally contain less zinc than animal products, seeds, and nuts.

Yes, a well-planned vegan or vegetarian diet can provide enough zinc by focusing on sources like seeds (pumpkin, sesame), nuts (cashews), legumes (lentils, chickpeas), and whole grains.

Beyond fruits, other rich sources of zinc include oysters, red meat, poultry, fortified breakfast cereals, seeds, nuts, and legumes.

Zinc absorption can be inhibited by phytates found in plant-based foods, legumes, and whole grains. Combining zinc-rich foods with protein and vitamin C can enhance absorption.

Zinc is essential for immune function, wound healing, protein and DNA synthesis, and plays a role in taste, smell, and growth.

Signs of zinc deficiency can include hair loss, slow wound healing, decreased appetite, and an impaired sense of taste and smell.

No, it is highly unlikely to meet your daily zinc requirements from fruits alone. They offer relatively low amounts compared to other food sources, making a varied diet essential.