BlackberriesRaw Blackberries11635.70.161.12.16011256.728270.8161.6166.16
KiwanoHorned melon113614.3NANANANA86NANANANANA20.25.45
Cashew NutsRaw Cashew Nuts9039.67.040.0567.04027.35.340.0450.0455.25316.55.23
FlaxseedSeeds, flaxseed9439.53.4321.45.530271.4500.371.0825.6174.06
RaspberriesRaw Raspberries9626.250.181.22.4011542.522.6181.9262.511.54.04
Japanese ChestnutsRaw Japanese Chestnuts3251.720.250.0420.40113NANANANANA7.33.57
PecansPecans nuts72.4524.470.71150102.870.0290.0292.826.956.643.28
AlmondsNuts, almonds86.4433.30.00310.6018.63.760.0950.153.410.818.32.7
Lemon PeelRaw Lemon Peel10643.20.410.280.67017044.4NANANA113162.66
Cantaloupe MelonsRaw Cantaloupe Melons14712.80.750.680.51012011627.522.66413.212.42.65
Coconut WaterCoconut Water (liquid From Coconuts)26325.264.6300.05309868.7NANANA29192.63
WalnutsEnglish Walnuts76.5504.76.9429010.520.0690.0611.865.1211.62.36
StrawberriesRaw Strawberries15634.70.2311.4012076.438317.3431.310.52.2
Peaches, YellowRaw Yellow Peaches12823.20.240.0261.08012210819.6256119.211.72.18
Black CurrantsRaw European Black Currants7943.250.270.570.850122NANANANANA112.14
PomegranatesRaw Pomegranates6027.050.7200.48011382.3NANANA24102.1
ApricotsRaw Apricots10424.060.2800.80116969.824.7612114.62.1
Red CurrantsRaw Red And White Currants8931.80.150.310.4701236631.528.85.4538.412.52.05
AvocadosRaw Avocados313466.640.395.23026.72.060.381.160.19216.252
Pistachio NutsRaw Pistachio Nuts89.340.55.270.2612.6024.36.840.210.296.139.46181.96
HazelnutsNuts, hazelnuts or filberts79.648.43.550.0696.24013.33.460.0560.0563.347.72121.95
Chinese ChestnutsRaw Chinese Chestnuts2232.480.370.0630.580110NANANANANA9.381.94
RowalRaw Rowal45091.1NANANA10863.52.254.9556.32810.41.94
CarambolaRaw StarFruit16135.320.310.442.53010964NANANA4516.81.94
NectarinesRaw Nectarines11363.640.280.0231.26012089.715.61855.319.3121.93
LimesRaw Limes16673.330.370.320.6017628NANANA46.711.71.83
GuavasRaw Common Guavas735720.822.1010565.6NANANA39.718.81.7
WatermelonRaw Watermelon16672.50.2700.8301261035626.3206.67101.67
Lotus SeedsRaw Lotus Seeds5622.980.490.151.6097NANANANANA23.21.57
CoconutRaw Coconut Meat14147.34200.52021.58.8NANANA12.74.71.55
Prickly PearsRaw Prickly Pears12206.20.820.282.270117NANANANA448.91.46
Coconut MilkRaw Coconut Milk217524600.570127.26NANANA4.84.981.46
BlueberriesRaw Blueberries8772.90.250.510.77012787.443.6430.96216.51.4
MulberriesRaw Mulberries11634.530.310.0122.4011494NANANA19.816.71.4
GooseberriesRaw Gooseberries11366.60.430.523.080116NANANANA49101.36
Orange PeelRaw Orange Peel5151.030.120.0570.150129NANANANA54.67.731.3
Casaba MelonsRaw Casaba Melons17861.80.450.390.30118102NANANA16201.25
Honeydew MelonsRaw Honeydew Melons13891.940.530.460.3601261134137.234.4117.51.25
Peeled European ChestnutsPeeled Raw European Chestnuts2553.20.60.141.120113NANANANANA4.161.25
Raw European ChestnutsNuts, chestnuts, european, raw, unpeeled2355.310.221.870107NANANANA195.71.22
PineappleRaw Pineapple10001.20.090.170.230131992117.360145.41.2
KumquatsRaw Kumquats7046.060.730.330.87011266NANANA45.813.21.2
Extra Sweet PineappleRaw Extra Sweet Pineapple9801.08NANANANA1321012116.763.413.75.21.18
Green KiwifruitRaw Green Kiwifruit8204.260.240.342012073.735.733.71.2324.69.341.15
GrapefruitRaw Grapefruit15631.560.220.0780.30126109NANANA179.841.1
PlumsRaw Plums10873.040.1800.48012410833.4551715.27.61.1
CherimoyaRaw Cherimoya6674.531.551.060.19011885.84239.54.42010.51.07
White GrapefruitRaw White Grapefruit15151.50.210.0760.290127111NANANA16.710.51.06
PummeloRaw Pummelo13160.53NANANA0127NANANANA13101.05
Red Anjou PearsRaw Red Anjou Pears8061.13NANANANA1207752.3222.1242.661.05
LemonRaw Lemons Without Peel17245.170.670.451.1016143NANANA48.3191.03
FigsRaw Figs6762.030.4100.970130110NANANA19.65.071
Red Sour CherriesRaw Red Sour Cherries100030.680.440.460122853541.8816101
Mammy-appleRaw Mammy-apple9804.91.3300.770123NANANANA29.44.90.98
CranberriesRaw Cranberries10871.40.0870.240.36013046.47.337.41.743950.98
Bosc PearsRaw Bosc Pears7460.67NANANANA12076.34218.515.7232.70.97
Muscadine GrapesRaw Muscadine Grapes8774.12NANANANA122NA34.432534.27.10.96
DurianRaw or Frozen Durian34018NANANA092NANANANA1350.95
PapayasRaw Papayas11633.020.940.550.1301269143.447.6019.85.470.93
Macadamia NutsRaw Macadamia Nuts69.652.88.40.140.909.623.20.0490.0493.165.50.91
Traditional PineappleTraditional Raw Pineapple11111.44NANANANA1319221.619.651NA6.10.89
PearsRaw Pears8771.230.190.0090.82013485.556.3236.23273.160.88
Oranges with Peel Raw Oranges with Peel 7942.40.280.130.350123NANANANA35.710.30.87
Florida OrangesRaw Florida Oranges10872.30.270.120.34012599NANANA267.60.87
BananasRaw Bananas5621.850.630.150.26012868.727.22813.414.66.120.84
Pink GrapefruitRaw Pink and Red Grapefruit11901.670.250.0950.35012782211941.8199.170.83
Navel OrangesRaw Navel Oranges10201.530.170.0920.23012886.7232043.722.49.30.82
Medjool DatesDates, medjool1810.27NANANANA13512057.8610.96123.270.79
Japanese PersimmonsRaw Japanese Persimmons7141.360.140.0290.28013389.539.7391125.74.140.79
Japanese PersimmonsRaw Japanese Persimmons7141.360.140.0290.28013389.539.7391125.74.140.79
Japanese PersimmonsRaw Japanese Persimmons7141.360.140.0290.28013389.539.7391125.74.140.79
Japanese PersimmonsRaw Japanese Persimmons7141.360.140.0290.28013389.539.7391125.74.140.79
Yellow PlantainsRaw Yellow Plantains4101.43000013171.835.435.60.746.975.330.78
Mamey SapoteRaw Mamey Sapote4031.850.680.330.044012981.23132.316.521.85.850.77
Green Anjou PearsRaw Green Anjou Pears7580.76NANANANA12073.74625.22.523.53.330.76
SoursopRaw Soursop7582.270.3900.520128103NANANA257.580.76
ElderberriesRaw Elderberries6853.420.160.581.10126NANANANA484.520.75
MangosRaw Mangos8333.170.770.430.1601251143916.85813.36.830.75
OrangesRaw Oranges10641.280.160.0740.19012599NANANA25.5100.74
JackfruitRaw Jackfruit5263.371.030.420.079012210048.4502.27.99.050.68
TangerinesRaw Tangerines9432.920.370.170.45012610022.62057177.640.66
ClementinesRaw Clementines10641.6NANANANA1289817.41763.4189.040.64
ZESPRI SunGold KiwifruitRaw ZESPRI SunGold Kiwifruit7942.220.520.340.4801259846429.7118.10.63
Bartlett PearsRaw Bartlett Pears7941.27NANANANA1197753.7203.424.63.10.63
Valencia OrangesRaw Valencia Oranges10203.060.360.160.450121NANANANA25.510.60.61
SapodillaRaw Sapodilla6026.631.1700.0660120NANANANA322.650.6
Green PlantainsRaw Green Plantains3290.230.40.020.082NA1217.533.363.60.597.244.10.59
BreadfruitRaw Breadfruit4851.10.230.0870.23013253.4NANANA23.85.20.58
Sweet CherriesRaw Sweet Cherries7941.60.30.210.21012710242.652.31.216.78.40.56
LoquatsRaw Loquats10642.130.430.140.820129NANANANA184.570.53
Sugar-applesRaw Sugar-apples5321.540.2600.210126NANANANA23.4110.53
LitchisRaw Litchis7583.330.750.490.510125115NANANA9.856.30.53
Apples no SkinRaw Apples without skin10421.350.220.0730.32013310563348.5413.52.80.52
Passion-fruit, PurpleRaw Passion-fruit, Purple5153.60.30.0052.1012157.7NANANA53.611.30.52
Deglet Noor DatesDates, deglet noor1770.690.0570.0050.028013311234.835.342144.340.51
Red Or Green GrapesRaw Red Or Green Grapes7251.160.390.080.27013111259521.16.525.20.51
FeijoaRaw Feijoa8203.440.850.240.88012567.224192452.55.80.49
LongansRaw Longans8330.83NANANA0126NANANANA9.17110.42
ApplesRaw Apples with skin9621.630.270.0870.41013310056.723.420232.50.38
QuincesRaw Quinces8770.880.08800.430134NANANANA16.73.50.35
Macronutrients in Top 100 Fresh Fruits & Nuts with the highest Zinc content per 500 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 500 calories.
Top 5 fresh fruits & nuts with most amount of zinc per 500 calories are:
- Raw Blackberries
- Horned melon
- Raw Cashew Nuts
- Flaxseed
- Raw Raspberries