Cashew NutsRaw Cashew Nuts2195174310.2531012023.50.20.2231372.323
PecansPecans nuts274328624.53.98205515.80.160.1615.53836.418
FlaxseedSeeds, flaxseed211916714.59123.401156.1501.64.5610872.617.2
AlmondsNuts, almonds2298198150.01249085.517.30.440.6715.749.68412.4
WalnutsEnglish Walnuts259625924.336151054.410.40.360.329.6426.660.412.3
HazelnutsNuts, hazelnuts or filberts249224117.70.3531066.317.20.280.2816.738.559.39.72
Pistachio NutsRaw Pistachio Nuts222318023.41.1556010830.40.951.2727.342808.73
Macadamia NutsRaw Macadamia Nuts2850301480.825.14055180.280.2817.63431.45.16
Japanese ChestnutsRaw Japanese Chestnuts6112.10.310.0520.490139NANANANANA8.934.37
CoconutRaw Coconut Meat140513311801.45060.424.7NANANA35.713.24.37
Chinese ChestnutsRaw Chinese Chestnuts8894.40.650.111.020195NANANANANA16.73.45
Coconut MilkRaw Coconut Milk913958401.0402213.3NANANA8.739.12.66
AvocadosRaw Avocados635588.440.56.640342.60.481.470.2426.67.942.54
BlackberriesRaw Blackberries1711.940.0560.370.7403819.49.539.170.28215.52.1
Raw European ChestnutsNuts, chestnuts, european, raw, unpeeled8458.971.70.383.170181NANANANA329.62.06
Peeled European ChestnutsPeeled Raw European Chestnuts7784.960.930.211.750175NANANANANA6.471.94
KiwanoHorned melon1755NANANANA30NANANANANA7.061.9
Medjool DatesDates, medjool10990.6NANANANA2982641271342.126.67.21.75
RowalRaw Rowal4417.940.97NANANA955624.3749.624.69.131.7
RaspberriesRaw Raspberries2062.580.0750.50.99047.417.59.337.40.7925.84.761.67
PomegranatesRaw Pomegranates3294.640.4800.31074.254.3NANANA166.631.4
Deglet Noor DatesDates, deglet noor11191.550.130.0120.064029825177.8799431.89.721.15
DurianRaw or Frozen Durian58321NANANA0108NANANANA155.831.1
Lotus SeedsRaw Lotus Seeds3532.10.350.111.13068.6NANANANANA16.41.1
Black CurrantsRaw European Black Currants2501.630.130.290.42061NANANANANA5.561.07
Lemon PeelRaw Lemon Peel1871.20.150.10.25063.516.6NANANA425.950.99
Orange PeelRaw Orange Peel3850.790.0950.0440.12099NANANANA425.950.99
Red CurrantsRaw Red And White Currants2220.790.0670.140.21054.829.31412.82.42175.560.91
GuavasRaw Common Guavas2703.771.080.441.1405735.4NANANA21.4100.91
ApricotsRaw Apricots1911.550.1100.3104436.73.739.423.37.945.560.79
Yellow PlantainsRaw Yellow Plantains4841.4000012769.534.334.50.716.755.160.75
Mamey SapoteRaw Mamey Sapote4921.830.670.330.04401278030.431.816.221.45.750.75
Cantaloupe MelonsRaw Cantaloupe Melons1350.750.20.180.14032.4317.426.117.33.573.330.71
Green PlantainsRaw Green Plantains6030.280.480.0240.099NA1469.14.054.330.718.734.960.71
KumquatsRaw Kumquats2823.40.410.190.4906337NANANA25.87.460.67
NectarinesRaw Nectarines1751.270.0990.0080.4404231.35.446.2319.36.754.20.67
Peaches, YellowRaw Yellow Peaches1550.990.0750.0080.3303833.36.077.74195.953.60.67
BlueberriesRaw Blueberries2261.30.110.230.35057.539.519.719.40.449.532.940.64
CherimoyaRaw Cherimoya2982.70.920.630.11070.3512523.52.6126.230.64
BananasRaw Bananas3531.30.440.110.1809148.519.219.89.510.34.330.6
FigsRaw Figs2941.20.2400.5707664.5NANANA11.52.980.6
Green KiwifruitRaw Green Kiwifruit2422.060.120.170.9805835.717.316.30.6124.520.56
StrawberriesRaw Strawberries1271.20.060.260.36030.519.49.77.91.877.942.660.56
JackfruitRaw Jackfruit3772.540.770.310.0609275.736.537.61.675.956.830.52
Bosc PearsRaw Bosc Pears2660.36NANANANA6440.622.49.848.3712.31.430.52
Red Anjou PearsRaw Red Anjou Pears2460.56NANANANA59.33825.7111.03121.30.52
BreadfruitRaw Breadfruit4090.910.190.0710.19010843.7NANANA19.44.250.48
CarambolaRaw StarFruit1231.30.0750.110.62026.715.8NANANA114.130.48
GooseberriesRaw Gooseberries1752.30.150.181.08040.4NANANANA173.50.48
MulberriesRaw Mulberries1711.550.110.0040.8203932NANANA6.755.70.48
PineappleRaw Pineapple1980.480.0360.0670.091052398.46.8723.85.562.140.48
Extra Sweet PineappleRaw Extra Sweet Pineapple2020.44NANANANA53.6418.536.7525.75.562.10.48
Prickly PearsRaw Prickly Pears1632.020.270.0910.74038NANANANA14.32.90.48
ElderberriesRaw Elderberries29020.0910.340.64073NANANANA27.82.60.44
Muscadine GrapesRaw Muscadine Grapes2261.87NANANANA55.3NA15.614.62.2615.53.20.44
LimesRaw Limes1190.790.0870.0750.140426.7NANANA112.780.44
Oranges with Peel Raw Oranges with Peel 2501.20.140.0640.17061.5NANANANA185.160.44
Japanese PersimmonsRaw Japanese Persimmons2780.750.0790.0160.15073.849.72221.66.114.32.30.44
Japanese PersimmonsRaw Japanese Persimmons2780.750.0790.0160.15073.849.72221.66.114.32.30.44
Japanese PersimmonsRaw Japanese Persimmons2780.750.0790.0160.15073.849.72221.66.114.32.30.44
Japanese PersimmonsRaw Japanese Persimmons2780.750.0790.0160.15073.849.72221.66.114.32.30.44
Red Sour CherriesRaw Red Sour Cherries1981.20.270.170.18048.333.71416.63.186.353.970.4
Mammy-appleRaw Mammy-apple20220.5400.31049.6NANANANA1220.4
Coconut WaterCoconut Water (liquid From Coconuts)75.40.790.700.008014.710.4NANANA4.372.860.4
Passion-fruit, PurpleRaw Passion-fruit, Purple3852.780.230.0041.6309344.5NANANA41.38.730.4
PearsRaw Pears2260.560.0870.0040.37060.438.725.510.32.812.31.430.4
Green Anjou PearsRaw Green Anjou Pears2620.4NANANANA62.738.62413.21.312.31.750.4
PlumsRaw Plums1831.10.06700.17045.339.412206.235.562.780.4
SapodillaRaw Sapodilla3294.370.7700.044079.2NANANANA211.750.4
SoursopRaw Soursop2621.20.200.2706753.7NANANA133.970.4
Sugar-applesRaw Sugar-apples3731.150.1900.16094NANANANA17.58.180.4
TamarindsRaw Tamarinds9492.41.0800.230248154NANANA20.2110.4
WatermelonRaw Watermelon1190.60.06400.203024.613.36.274.81.62.420.4
CranberriesRaw Cranberries1830.520.0320.0870.13047.5172.6613.70.6414.31.830.36
MangosRaw Mangos2381.50.370.20.075059.554.218.67.9827.76.353.250.36
Honeydew MelonsRaw Honeydew Melons1430.560.150.130.103632.211.710.69.843.182.140.36
ZESPRI SunGold KiwifruitRaw ZESPRI SunGold Kiwifruit2501.10.260.170.24062.74923214.845.564.050.32
Florida OrangesRaw Florida Oranges1830.830.0990.0440.1204636.3NANANA9.532.780.32
Navel OrangesRaw Navel Oranges1940.60.0670.0360.091049.833.78.937.8178.733.60.32
PapayasRaw Papayas1711.030.320.190.044043311516.206.751.870.32
Bartlett PearsRaw Bartlett Pears2500.64NANANANA59.638.5279.921.712.31.550.32
Traditional PineappleTraditional Raw Pineapple1790.52NANANANA47337.7718.2NA2.20.32
PummeloRaw Pummelo1510.16NANANA038NANANANA3.9730.32
Sweet CherriesRaw Sweet Cherries2500.790.150.10.11063.55121.3260.68.334.20.28
GrapefruitRaw Grapefruit1270.40.0560.020.07503227.7NANANA4.372.50.28
Pink GrapefruitRaw Pink and Red Grapefruit1670.560.0830.0320.12042.327.37.036.4146.353.060.28
White GrapefruitRaw White Grapefruit1310.40.0560.020.075033.429NANANA4.372.740.28
Red Or Green GrapesRaw Red Or Green Grapes2740.640.210.0440.1507261.432.328.60.63.572.860.28
LitchisRaw Litchis2621.750.390.260.27065.660.4NANANA5.163.30.28
Casaba MelonsRaw Casaba Melons1110.40.0990.0870.06702622.6NANANA3.574.40.28
OrangesRaw Oranges1870.480.060.0280.071046.637NANANA9.533.730.28
TangerinesRaw Tangerines2101.230.150.0710.19053429.538.45247.143.20.28
ClementinesRaw Clementines1870.6NANANANA47.736.46.56.323.76.753.370.24
FeijoaRaw Feijoa2421.670.410.120.42060.432.511.79.211.625.42.80.24
LemonRaw Lemons Without Peel1151.20.150.10.250379.92NANANA114.370.24
Valencia OrangesRaw Valencia Oranges1941.20.140.0640.17047NANANANA9.924.130.24
Apples no SkinRaw Apples without skin1910.520.0830.0280.12050.64024133.255.161.070.2
JujubeRaw Jujube3140.79NANANA080.3NANANANANA4.760.2
LongansRaw Longans2380.4NANANA060NANANANA4.375.20.2
LoquatsRaw Loquats1870.790.160.0520.31048NANANANA6.751.70.2
Macronutrients in Top 100 Fresh Fruits & Nuts with the highest Zinc content per 14 oz
In the above table you can find and compare the amount of macronutrients in fresh fruits & nuts , sorted by most amount of Zinc per 14 ounces.
Top 5 fresh fruits & nuts with most amount of zinc per 14 ounces are:
- Raw Cashew Nuts
- Pecans nuts
- Flaxseed
- Almonds
- English Walnuts