Zinc rich fruits

Zinc is an essential mineral that the human body needs. Since zinc is not naturally produced by your body, it can be easily obtained via zinc rich fruits.

Also see the Best Vegetables With Zinc!

Fruits can be a great source of zinc without requiring supplements, even if the bioavailability of zinc in plant-based foods like fruits is lower than that of animal foods. Here are some best fruits containing zinc content:


avocado halves on white plate

Men need ten milligrams of zinc daily, while women need seven milligrams. The avocado, which contains roughly 1.2 milligrams of zinc per serving, has the greatest zinc content of any fruit.

Although they are frequently thought of in combination with tortilla chips, avocados could also be eaten simple or with salt, layered into a toast, green salad, or tropical fruit salads, or even blended with milk or yogurt to make a vanilla smoothie.

Eat avocados right away to prevent them from turning brown from exposure to air, or wrap them firmly with plastic wrap, add some lemon or lime juice, and store them in the fridge.


Pomegranates, which are botanically classified as berries, are the best source of zinc. Each serving contains about 1 milligram of zinc.

The pomegranate is sliced open to show several delicious seeds that can be eaten raw, squeezed into juice, or dry and used to trail mix, cereal, salads, and yogurt.

Blackberries, which rank third in zinc content behind pomegranates with 0.9 milligrams per serving, are followed by raspberries, and boysenberries, which each contain 0.4 milligrams.


Beautiful fresh red guava whole and half on wooden rustic background

Guavas are among the healthier fruits known to man due to several advantages. Guava is a multipurpose fruit that is pleasantly crunchy and sweet, and you’ll never get enough of it.

Your salads, sweets, smoothies, and other foods include them. Several tropical and subtropical climates grow the common tropical fruit guava. Guava is loaded with minerals in addition to having a high zinc level.


In the summertime, cantaloupe melon is the best snack that also has minerals that are good for one’s health.

Cantaloupes are well-liked by both kids and adults and make a tasty, hydrating summertime treat thanks to their high-water content.

Additionally, this kind of fruit includes a range of vitamins, antioxidants, and minerals. Cantaloupe, the most basic variety, has (0.18 mg) of zinc per hundred grams.

The quantity of zinc in a normal serving of one cup is 0.32 milligrams. This is equivalent to an RDA proportion of two percent.


Tiny, yellow, sour-tasting apricots have a stone in the center. Like other fruits, they are loaded with nutrients and are a wonderful addition to a balanced diet.

Because fruits and veggies are rich in the vitamins and nutrients that our bodies require to survive, experts advise people to consume a lot of them.

Apricots, fresh, the most common variety, contain 0.2 milligrams of zinc per 100g. A 100g serving of raw apricots contains 0.2 milligrams of zinc or one percent of the total daily recommended amount.

Half of a usual serving of one cup contains 0.31 milligrams of zinc. This is equivalent to an RDA proportion of 2%.


Peach is one of the healthiest fruits having zinc content. With zinc content, the peach’s total nutritional value, RDA percentages, and levels should be properly considered.

Calories, carbohydrates, Protein, and Fat are other crucial nutrients that are connected to zinc. Peaches, fresh, the most basic variety, contain 0.17 milligrams of zinc per 100g. The quantity of zinc is 0.25 milligrams for a normal serving size of one cup slices.


bowl of whole and cut kiwi with one quarter on gray background

Kiwis are nutrient-dense fruits, and during the past few years, substantial study on the health advantages of kiwifruit has connected frequent intake to benefits for digestive, immunological, and metabolic health in addition to increases in nutritional status.

Extremely rich in zinc, kiwis also contain a wide range of other minerals, including significant amounts of dietary fiber, potassium, folate, and vitamin E. 

The quantity of zinc is 0.26 milligrams for a typical consumption size of one cup slices (or 154 g). The zinc proportion of the recommended dietary amount (RDA) is depending on a mature individual’s RDA of 15 mg.


A favorite summertime delicacy is fresh blueberries. They are delicious and nourishing, with a sweet flavor.

Perfectly ripe blueberries can be consumed, or they can be used in various recipes. Most of the beneficial properties of blueberries are due to a kind of flavonoid called anthocyanin.

Plant chemicals called flavonoids frequently have a strong antioxidant impact. The unique blue hue of blueberries is due to anthocyanin. It also leads to the many benefits that blueberries offer.

Lower risk of numerous lifestyle-related health issues has long been linked to eating a range of fruits and veggies.

Benefits of zinc:

Here are some benefits of consuming zinc rich fruits:

1. Enzyme function:

About three hundred enzymes in the body depend on zinc for optimum function, and it is also important for digestion, neurological health, and metabolism.

2. Child development:

Additionally, zinc has been discovered to support children’s development and growth and is essential for cell division.

3. Healthy skin:

For skin to operate regularly and to stay healthy, zinc is necessary. For this reason, a variety of skin diseases, including acne, skin ulcers, infections, and other skin illnesses, have been successfully treated using products containing zinc.

Other related health articles:

  1. How To Avoid Processed Foods?
  2. Eating Healthy On A Budget
  3. Benefits of Nature
  4. Are Cashews Good For You?
  5. Tips For Better Mental Health

If you enjoyed this post about Zinc Rich Fruits and would love to see more, join me on YoutubeInstagramFacebook & Twitter!

Get discounted copies of my cookbook here.

Fortunately, because of the ads on our website, readers and subscribers of Healthier Steps are sponsoring many underprivileged families.