BlackberriesRaw Blackberries2021.15NA4.331404.5NA15311302.86.983.7615
KiwanoHorned melon88.60.14NA7.72730.27NA252839NA13.63.27607
Cashew NutsRaw Cashew Nuts201.2NA3.621580.9NA32235810.86.53.142.82
FlaxseedSeeds, flaxseed1430.69NA3.22201.4NA36145714.3172.443.9
RaspberriesRaw Raspberries1440.52NA41273.87NA1678711.155.772.42495
Japanese ChestnutsRaw Japanese Chestnuts60.41.1NA2.82953.1NA140641NA27.32.14120
PecansPecans nuts30.40.524.341.152.51.956.771201781.6501.971.53
AlmondsNuts, almonds1390.53NA1.921401.1323.52493802.120.521.62.3
Lemon PeelRaw Lemon Peel8550.59NA5.196NANA76.610214.4738.31.6521
Cantaloupe MelonsRaw Cantaloupe Melons79.40.368.821.851060.36NA13223563.531411.6795
Coconut WaterCoconut Water (liquid From Coconuts)3790.63NA4.583952.24NA316394715.816581.581500
WalnutsEnglish Walnuts450.73NA1.3372.51.579.631592022.250.921.41.87
StrawberriesRaw Strawberries1500.4541.33.841223.6NA22514343.759.381.3853
Peaches, YellowRaw Yellow Peaches460.5230.81.9269.20.47NA15414620.7701.3684
Black CurrantsRaw European Black Currants2620.41NA7.331141.2NA2811533NA9.521.3390
PomegranatesRaw Pomegranates360.57NA1.143.40.43NA1308531.8111.27282
ApricotsRaw Apricots81.30.49NA2.4462.50.48NA14416190.636.251.25540
Red CurrantsRaw Red And White Currants1770.57NA5.3669.61NA23614733.25.361.23450
AvocadosRaw Avocados22.50.36131.0354.40.27NA989090.75131.2137
Pistachio NutsRaw Pistachio Nuts56.30.71.822.1650.64NA2635493.750.541.182.34
HazelnutsNuts, hazelnuts or filberts54.50.82NA2.25782.95NA1393251.1501.172.54
Chinese ChestnutsRaw Chinese Chestnuts240.49NA1.91132.14NA129599NA41.1759
RowalRaw Rowal40.52.86NA5.9586.50.42NA141354NA111.16193
CarambolaRaw StarFruit291.33NA0.77970.36NA11612875.819.41.16884
NectarinesRaw Nectarines410.59NA1.961.40.37NA1771370001.16597
LimesRaw Limes3300.65NA6600.08NA18010204201.1883
GuavasRaw Common Guavas79.41NA1.15970.66NA17618402.658.821356
WatermelonRaw Watermelon700.42152.41000.38NA11011204101915
Lotus SeedsRaw Lotus Seeds1480.32NA3.21892.1NA5661237NA3.370.94260
CoconutRaw Coconut Meat120.37NA2.06271.27NA963028.56170.9340
Prickly PearsRaw Prickly Pears4100.59NA2.2622NANA17616104.436.60.88641
Coconut MilkRaw Coconut Milk210.35NA2.1448.31.2NA1303438.119.60.8788.2
BlueberriesRaw Blueberries31.60.3NA1.4731.61.77NA634050.535.260.84443
MulberriesRaw Mulberries2720.42NA13126NANA26513534.269.80.84612
GooseberriesRaw Gooseberries1700.48NA2.1680.98NA18413504.16.80.82599
Orange PeelRaw Orange Peel4980.28NA2.4768NANA656563.19.280.77224
Casaba MelonsRaw Casaba Melons1180.64NA3.641180.38NA53.619504.3960.75984
Honeydew MelonsRaw Honeydew Melons500.2NA1.483.30.23NA9219005.831500.75749
Peeled European ChestnutsPeeled Raw European Chestnuts290.64NA1.44460.51NA58741NA3.060.7579.6
Raw European ChestnutsNuts, chestnuts, european, raw, unpeeled380.63NA1.42451.34NA131730NA4.230.7368.5
PineappleRaw Pineapple780.66NA1.74725.560486540.660.72516
KumquatsRaw Kumquats2620.4NA3.6384.50.57NA80.3786042.30.72342
Extra Sweet PineappleRaw Extra Sweet Pineapple76.50.66NA1.6570.64.8NA476350.595.90.71504
Green KiwifruitRaw Green Kiwifruit1670.64NA1.5283.60.48NA16715340.9814.80.69409
GrapefruitRaw Grapefruit1130.449.380.84750.11NA7513032.800.66852
PlumsRaw Plums390.37131.145.70.34NA1041024000.65569
CherimoyaRaw Cherimoya400.28NA1.08680.37NA1041148NA280.64318
White GrapefruitRaw White Grapefruit1090.45NA0.55820.12NA72.7134512.700.64823
PummeloRaw Pummelo31.60.38NA0.8747.40.13NA1341705NA7.90.63703
Red Anjou PearsRaw Red Anjou Pears53.20.34NA0.92340.27NA635950.484.840.63408
LemonRaw Lemons Without Peel2690.38NA6.282.80.31NA16614284.1420.70.62920
FigsRaw Figs1420.28NA1.5690.52NA56.89410.814.050.61321
Red Sour CherriesRaw Red Sour Cherries960.62NA1.92540.67NA9010380180.6517
Mammy-appleRaw Mammy-apple64.70.51NA4.194NANA64.72763.5388.20.59507
CranberriesRaw Cranberries520.37NA1.5391.74NA71.75220.65130.59569
Bosc PearsRaw Bosc Pears44.80.47NA0.6731.30.21NA62.754604.480.58372
Muscadine GrapesRaw Muscadine Grapes1950.63NA1.3773.710.4NA1261068NA5.260.58444
DurianRaw or Frozen Durian12.20.42NA0.8861.20.66NA79.6890NA4.10.57133
PapayasRaw Papayas1400.31NA1.741470.28NA69.812704.2560.56614
Macadamia NutsRaw Macadamia Nuts35.50.32NA1.5454.31.73NA78.61541.52.10.540.57
Traditional PineappleTraditional Raw Pineapple86.70.54NA1.678010.6NA6083306.670.53582
PearsRaw Pears47.40.4311.60.95370.25NA636110.535.260.53442
Oranges with Peel Raw Oranges with Peel 3330.27NA3.866.7NANA1059333.339.520.52392
Florida OrangesRaw Florida Oranges2800.25NA0.5965.20.16NA78.311023.2600.52568
BananasRaw Bananas170.267.40.88910.91NA7412073.373.370.51253
Pink GrapefruitRaw Pink and Red Grapefruit1570.23NA0.5764.30.16NA1299640.7100.5629
Navel OrangesRaw Navel Oranges2630.24NA0.867.30.18NA141101606.120.49526
Medjool DatesDates, medjool69.30.39NA0.9758.50.32NA67754NA1.10.4823
Japanese PersimmonsRaw Japanese Persimmons34.30.48NA0.6438.61.52NA736902.574.30.47344
Japanese PersimmonsRaw Japanese Persimmons34.30.48NA0.6438.61.52NA736902.574.30.47344
Japanese PersimmonsRaw Japanese Persimmons34.30.48NA0.6438.61.52NA736902.574.30.47344
Japanese PersimmonsRaw Japanese Persimmons34.30.48NA0.6438.61.52NA736902.574.30.47344
Yellow PlantainsRaw Yellow Plantains7.380.18NA1.3588.50.35NA78.711983.79.840.47160
Mamey SapoteRaw Mamey Sapote43.50.52NA1.926.60.49NA631098NA170.46157
Green Anjou PearsRaw Green Anjou Pears500.35NA1.1320.22NA5957704.550.45379
SoursopRaw Soursop63.60.39NA2.7395NANA12312642.7363.60.45369
ElderberriesRaw Elderberries1560.25NA6.5820.5NANA16011512.4724.70.45328
MangosRaw Mangos550.56NA0.8500.32NA70840350.45417
OrangesRaw Oranges2550.29NA0.64640.16NA89.411553.200.45554
JackfruitRaw Jackfruit75.80.24NA0.73920.14NA66.31415NA6.30.41232
TangerinesRaw Tangerines2090.24NA0.85680.22NA1139400.5711.30.4482
ClementinesRaw Clementines1910.27NA0.89640.15NA13411300.646.40.38553
ZESPRI SunGold KiwifruitRaw ZESPRI SunGold Kiwifruit810.7201570.23NA11915001.914.30.38393
Bartlett PearsRaw Bartlett Pears430.37NA0.928.60.18NA52.44810.484.760.38401
Valencia OrangesRaw Valencia Oranges2450.23NA0.5561.20.14NA1041096NA00.37529
SapodillaRaw Sapodilla760.31NA2.943.4NANA43.46982.1743.40.36282
Green PlantainsRaw Green Plantains3.950.23NA1.5810.22NA61851NA3.950.36121
BreadfruitRaw Breadfruit49.50.24NA1.57730.17NA87.414271.755.830.35206
Sweet CherriesRaw Sweet Cherries620.299.521.752.40.334.61001057000.33392
LoquatsRaw Loquats1020.26NA1.8830.94NA17216983.836.40.32554
Sugar-applesRaw Sugar-apples76.60.27NA1.967NANA1027881.928.70.32234
LitchisRaw Litchis22.70.67NA1.445.50.25NA1417772.734.550.32372
Apples no SkinRaw Apples without skin31.30.19NA0.44250.24NA68.8563000.31542
Passion-fruit, PurpleRaw Passion-fruit, Purple370.27NA4.9589.7NANA21010761.8686.60.31226
Deglet Noor DatesDates, deglet noor41.50.22NA1.145.70.28NA666983.22.130.3122
Red Or Green GrapesRaw Red Or Green Grapes43.50.55341.5730.40.31NA878300.438.70.3350
FeijoaRaw Feijoa83.60.18NA0.6944.30.41NA93846NA14.80.3410
LongansRaw Longans50.85NA0.65500.26NA1051330NA00.25414
ApplesRaw Apples with skin34.60.16190.69290.2NA63.561705.770.23494
QuincesRaw Quinces580.68NA3.742NANA89.510373.16210.21441
Minerals in Top 100 Fresh Fruits & Nuts with the highest Zinc content per 300 kcal
In the above table you can find and compare the amount of minerals in fresh fruits & nuts , sorted by most amount of Zinc per 300 calories.
Top 5 fresh fruits & nuts with most amount of zinc per 300 calories are:
- Raw Blackberries
- Horned melon
- Raw Cashew Nuts
- Flaxseed
- Raw Raspberries