BlackberriesRaw Blackberries6983.40.0980.661.30673416.7160.49379.73.7
KiwanoHorned melon6828.6NANANANA51.5NANANANANA123.27
Cashew NutsRaw Cashew Nuts54.223.84.220.0344.22016.43.20.0270.0273.151.89.93.14
FlaxseedSeeds, flaxseed5623.72.06133.3016.20.8700.220.6515.310.32.44
RaspberriesRaw Raspberries5773.750.110.731.4406925.513.610.71.1537.56.922.42
Japanese ChestnutsRaw Japanese Chestnuts1951.030.150.0250.24068NANANANANA4.42.14
PecansPecans nuts43.431.22.70.438.96061.720.0170.0171.74.1741.97
AlmondsNuts, almonds52261.970.0026.40112.250.0570.0882.056.48111.6
Lemon PeelRaw Lemon Peel6381.90.250.170.4010226.6NANANA67.79.571.6
Cantaloupe MelonsRaw Cantaloupe Melons8821.680.450.410.3107269.416.513.638.47.947.41.6
Coconut WaterCoconut Water (liquid From Coconuts)15793.162.7800.032058.641.2NANANA17.411.41.58
WalnutsEnglish Walnuts46302.84.1717.506.31.20.0410.0371.13.0771.4
StrawberriesRaw Strawberries9382.80.140.610.84072462318.74.418.86.31.3
Peaches, YellowRaw Yellow Peaches7691.920.150.0150.65073.464.511.81536.611.571.3
Black CurrantsRaw European Black Currants4761.950.160.340.51073.2NANANANANA6.671.3
PomegranatesRaw Pomegranates3614.230.4300.29067.649.4NANANA14.56.041.27
ApricotsRaw Apricots6252.440.1700.48069.557.85.881536.712.58.751.25
Red CurrantsRaw Red And White Currants5361.070.0910.190.2807439.51917.33.27237.51.23
AvocadosRaw Avocados18827.540.233.140161.240.230.690.1112.63.751.2
Pistachio NutsRaw Pistachio Nuts53.624.33.160.157.55014.64.10.130.173.75.68111.18
HazelnutsNuts, hazelnuts or filberts47.8292.130.0423.7407.982.070.0330.03324.637.141.17
Chinese ChestnutsRaw Chinese Chestnuts1341.50.220.0380.35065.7NANANANANA5.631.17
RowalRaw Rowal2705.40.66NANANA64.6381.352.9733.816.86.21.16
CarambolaRaw StarFruit9683.20.180.261.506538.5NANANA27101.16
NectarinesRaw Nectarines6822.20.170.0140.7607253.89.3410.733.211.67.231.16
LimesRaw Limes100020.220.190.36010517NANANA2871.1
GuavasRaw Common Guavas4414.21.20.491.2706339.4NANANA2411.31
WatermelonRaw Watermelon10001.50.1600.5075.56233.6161246.11
Lotus SeedsRaw Lotus Seeds3371.80.30.0910.96058.2NANANANANA140.94
CoconutRaw Coconut Meat84.728.42500.310135.28NANANA7.632.820.93
Prickly PearsRaw Prickly Pears7323.730.490.171.36070NANANANA26.35.340.88
Coconut MilkRaw Coconut Milk1303127.600.3407.234.36NANANA2.8730.87
BlueberriesRaw Blueberries5261.740.150.310.46076.352.42625.70.5812.63.90.84
MulberriesRaw Mulberries6982.720.190.0071.44068.456.5NANANA12100.84
GooseberriesRaw Gooseberries6823.950.260.311.85069.4NANANANA29.360.82
Orange PeelRaw Orange Peel3090.620.0740.0340.09077.3NANANANA32.84.640.77
Casaba MelonsRaw Casaba Melons10711.070.270.240.18070.561NANANA9.64120.75
Honeydew MelonsRaw Honeydew Melons8331.170.320.280.22075.867.724.722.320.76.674.50.75
Peeled European ChestnutsPeeled Raw European Chestnuts1531.90.360.0810.67067.6NANANANANA2.50.75
Raw European ChestnutsNuts, chestnuts, european, raw, unpeeled1413.20.60.131.12064NANANANA11.43.40.73
PineappleRaw Pineapple6000.720.0540.10.14078.75912.710.4368.43.240.72
KumquatsRaw Kumquats4233.630.440.20.5206739.5NANANA27.57.940.72
Extra Sweet PineappleRaw Extra Sweet Pineapple5880.65NANANANA79.460.712.610388.243.10.71
Green KiwifruitRaw Green Kiwifruit4922.560.140.211.207244.221.420.20.7414.85.60.69
GrapefruitRaw Grapefruit9380.940.130.0470.18075.865.4NANANA10.35.90.66
PlumsRaw Plums6521.830.1100.29074.564.7203310.29.134.570.65
CherimoyaRaw Cherimoya4002.720.930.640.1107151.52523.72.64126.30.64
White GrapefruitRaw White Grapefruit9090.910.130.0450.17076.566.5NANANA106.270.64
PummeloRaw Pummelo7890.32NANANA076NANANANA7.960.63
Red Anjou PearsRaw Red Anjou Pears4840.68NANANANA72.34631.413.31.2614.51.60.63
LemonRaw Lemons Without Peel10343.10.40.270.6509626NANANA2911.40.62
FigsRaw Figs4051.20.2400.58077.866NANANA11.83.040.61
Red Sour CherriesRaw Red Sour Cherries6001.80.410.260.280735121254.89.660.6
Mammy-appleRaw Mammy-apple5882.940.800.46073.5NANANANA17.62.940.59
CranberriesRaw Cranberries6520.850.0520.140.22078284.3722.41.0423.530.59
Bosc PearsRaw Bosc Pears4480.4NANANANA724625.3119.45141.60.58
Muscadine GrapesRaw Muscadine Grapes5262.47NANANANA73.3NA20.619.3320.54.260.58
DurianRaw or Frozen Durian20411NANANA055.3NANANANA7.7630.57
PapayasRaw Papayas6981.80.570.330.077075.554.62628.50123.280.56
Macadamia NutsRaw Macadamia Nuts41.831.75.040.0860.5405.771.90.0290.0291.853.63.30.54
Traditional PineappleTraditional Raw Pineapple6670.87NANANANA78.855.31311.730.6NA3.670.53
PearsRaw Pears5260.740.120.0050.4908051.333.813.73.7416.31.90.53
Oranges with Peel Raw Oranges with Peel 4761.430.170.0760.21074NANANANA21.46.20.52
Florida OrangesRaw Florida Oranges6521.370.160.0720.2075.359.6NANANA15.74.570.52
BananasRaw Bananas3371.10.380.0910.1607741.216.316.88.068.763.670.51
Pink GrapefruitRaw Pink and Red Grapefruit71410.150.0570.2107649.212.611.52511.45.50.5
Navel OrangesRaw Navel Oranges6120.920.10.0550.14076.85213.81226.213.55.570.49
Medjool DatesDates, medjool1080.16NANANANA817234.736.50.577.261.960.48
Japanese PersimmonsRaw Japanese Persimmons4290.810.0860.0170.17079.753.72423.36.615.42.50.47
Japanese PersimmonsRaw Japanese Persimmons4290.810.0860.0170.17079.753.72423.36.615.42.50.47
Japanese PersimmonsRaw Japanese Persimmons4290.810.0860.0170.17079.753.72423.36.615.42.50.47
Japanese PersimmonsRaw Japanese Persimmons4290.810.0860.0170.17079.753.72423.36.615.42.50.47
Yellow PlantainsRaw Yellow Plantains2460.86000078.44321.221.40.444.23.20.47
Mamey SapoteRaw Mamey Sapote2421.10.410.20.027077.748.718.519.49.9133.50.46
Green Anjou PearsRaw Green Anjou Pears4550.45NANANANA71.844.227.5151.51420.45
SoursopRaw Soursop4551.360.2300.31076.561.5NANANA154.550.45
ElderberriesRaw Elderberries4112.050.0950.350.67075.6NANANANA28.82.70.45
MangosRaw Mangos5001.90.460.260.09507568.323.4103584.10.45
OrangesRaw Oranges6380.770.0960.0450.1107559.7NANANA15.360.45
JackfruitRaw Jackfruit3162.020.620.250.047073.460.329301.334.745.430.41
TangerinesRaw Tangerines5661.750.220.10.27075.56013.61234.2104.60.4
ClementinesRaw Clementines6380.96NANANANA76.758.610.51038115.430.38
ZESPRI SunGold KiwifruitRaw ZESPRI SunGold Kiwifruit4761.330.310.20.2907558.627.6255.86.674.860.38
Bartlett PearsRaw Bartlett Pears4760.76NANANANA71.54632122.0514.81.860.38
Valencia OrangesRaw Valencia Oranges6121.840.210.0980.27072.8NANANANA15.36.370.37
SapodillaRaw Sapodilla3613.980.700.04072NANANANA191.60.36
Green PlantainsRaw Green Plantains1970.140.240.0120.049NA72.44.522.150.364.342.470.36
BreadfruitRaw Breadfruit2910.670.140.0520.1407932NANANA14.33.10.35
Sweet CherriesRaw Sweet Cherries4760.950.180.120.13076.26125.631.40.71105.050.33
LoquatsRaw Loquats6381.280.260.0830.49077.5NANANANA112.740.32
Sugar-applesRaw Sugar-apples3190.930.1500.13075.4NANANANA146.570.32
LitchisRaw Litchis45520.450.30.307569.2NANANA5.93.770.32
Apples no SkinRaw Apples without skin6250.810.130.0440.19079.86337.720.35.138.131.70.31
Passion-fruit, PurpleRaw Passion-fruit, Purple3092.160.180.0031.27072.334.6NANANA326.80.31
Deglet Noor DatesDates, deglet noor1060.410.0340.0030.01708067.4212125.38.52.60.31
Red Or Green GrapesRaw Red Or Green Grapes4350.70.230.0480.16078.767.335.331.30.653.93.130.3
FeijoaRaw Feijoa4922.070.510.140.5307540.314.511.414.431.53.50.3
LongansRaw Longans5000.5NANANA075.7NANANANA5.56.550.25
ApplesRaw Apples with skin5770.980.160.0520.25079.760341412141.50.23
QuincesRaw Quinces5260.530.05300.26080.5NANANANA102.10.21
Macronutrients 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 macronutrients 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