Cashew NutsRaw Cashew Nuts553447.80.0627.80305.90.050.055.83.318.25.8
PecansPecans nuts691726.180.9920.60143.970.040.043.99.69.174.53
FlaxseedSeeds, flaxseed534423.66235.90291.5500.41.1527.318.34.34
AlmondsNuts, almonds579503.80.00312.3021.64.350.110.173.9512.5213.12
WalnutsEnglish Walnuts65465.26.139.138013.72.60.090.082.436.715.23.1
HazelnutsNuts, hazelnuts or filberts62860.84.460.0877.83016.74.340.070.074.29.7152.45
Pistachio NutsRaw Pistachio Nuts56045.35.90.29140277.660.240.326.8710.6202.2
Macadamia NutsRaw Macadamia Nuts71875.8120.211.30144.570.070.074.438.67.91.3
Japanese ChestnutsRaw Japanese Chestnuts1540.530.0780.0130.12035NANANANANA2.251.1
CoconutRaw Coconut Meat35433.529.700.37015.26.23NANANA93.331.1
Chinese ChestnutsRaw Chinese Chestnuts2241.10.160.0280.26049NANANANANA4.20.87
Coconut MilkRaw Coconut Milk230242100.2605.543.34NANANA2.22.30.67
AvocadosRaw Avocados16014.72.130.131.6708.530.660.120.370.066.720.64
BlackberriesRaw Blackberries430.490.0140.0940.1909.64.882.42.30.075.31.40.53
Raw European ChestnutsNuts, chestnuts, european, raw, unpeeled2132.260.430.0950.8045.5NANANANA8.12.420.52
Peeled European ChestnutsPeeled Raw European Chestnuts1961.250.240.0530.44044NANANANANA1.630.49
KiwanoHorned melon441.26NANANANA7.56NANANANANA1.780.48
Medjool DatesDates, medjool2770.15NANANANA7566.53233.70.536.71.80.44
RowalRaw Rowal11120.25NANANA24140.51.112.56.22.30.43
RaspberriesRaw Raspberries520.650.0190.130.250124.42.351.860.26.51.20.42
PomegranatesRaw Pomegranates831.170.1200.079018.713.7NANANA41.670.35
Deglet Noor DatesDates, deglet noor2820.390.0320.0030.01607563.419.6202482.450.29
DurianRaw or Frozen Durian1475.33NANANA027NANANANA3.81.470.28
Lotus SeedsRaw Lotus Seeds890.530.0880.0270.29017.3NANANANANA4.130.28
Black CurrantsRaw European Black Currants630.410.0340.0720.11015.4NANANANANA1.40.27
Lemon PeelRaw Lemon Peel470.30.0390.0260.0630164.17NANANA10.61.50.25
Orange PeelRaw Orange Peel970.20.0240.0110.029025NANANANA10.61.50.25
Red CurrantsRaw Red And White Currants560.20.0170.0350.0530147.373.533.220.614.31.40.23
GuavasRaw Common Guavas680.950.270.110.29014.38.9NANANA5.42.550.23
ApricotsRaw Apricots480.390.02700.0770119.240.942.375.8721.40.2
Yellow PlantainsRaw Yellow Plantains1220.3500003217.58.648.70.181.71.30.19
Mamey SapoteRaw Mamey Sapote1240.460.170.0820.011032207.6684.15.41.450.19
Cantaloupe MelonsRaw Cantaloupe Melons340.190.0510.0460.03508.167.861.871.544.350.90.840.18
Green PlantainsRaw Green Plantains1520.070.120.0060.025NA36.72.31.021.10.182.21.250.18
KumquatsRaw Kumquats710.860.10.0470.120169.36NANANA6.51.880.17
NectarinesRaw Nectarines440.320.0250.0020.11010.67.91.371.574.871.71.060.17
Peaches, YellowRaw Yellow Peaches390.250.0190.0020.08409.548.41.531.954.761.50.910.17
BlueberriesRaw Blueberries570.330.0280.0580.088014.59.964.974.880.112.40.740.16
CherimoyaRaw Cherimoya750.680.230.160.028017.7136.35.930.6631.570.16
BananasRaw Bananas890.330.110.0270.04602312.24.8552.42.61.10.15
FigsRaw Figs740.30.0600.1401916.3NANANA2.90.750.15
Green KiwifruitRaw Green Kiwifruit610.520.0290.0420.25014.794.354.10.1531.140.14
StrawberriesRaw Strawberries320.30.0150.0650.0907.684.92.4420.4720.670.14
JackfruitRaw Jackfruit950.640.20.0790.015023.3199.29.50.421.51.720.13
Bosc PearsRaw Bosc Pears670.09NANANANA1610.25.642.482.13.10.360.13
Red Anjou PearsRaw Red Anjou Pears620.14NANANANA159.546.52.740.2630.330.13
BreadfruitRaw Breadfruit1030.230.0480.0180.04802711NANANA4.91.070.12
CarambolaRaw StarFruit310.330.0190.0270.1606.733.98NANANA2.81.040.12
GooseberriesRaw Gooseberries440.580.0380.0460.27010NANANANA4.30.880.12
MulberriesRaw Mulberries430.390.0270.0010.2109.88.1NANANA1.71.440.12
PineappleRaw Pineapple500.120.0090.0170.0230139.852.121.7361.40.540.12
Extra Sweet PineappleRaw Extra Sweet Pineapple510.11NANANANA13.510.32.151.76.471.40.530.12
Prickly PearsRaw Prickly Pears410.510.0670.0230.1909.57NANANANA3.60.730.12
ElderberriesRaw Elderberries730.50.0230.0850.16018.4NANANANA70.660.11
Muscadine GrapesRaw Muscadine Grapes570.47NANANANA14NA3.923.670.573.90.810.11
LimesRaw Limes300.20.0220.0190.036010.51.7NANANA2.80.70.11
Oranges with Peel Raw Oranges with Peel 630.30.0350.0160.044015.5NANANANA4.51.30.11
Japanese PersimmonsRaw Japanese Persimmons700.190.020.0040.039018.612.55.565.441.543.60.580.11
Japanese PersimmonsRaw Japanese Persimmons700.190.020.0040.039018.612.55.565.441.543.60.580.11
Japanese PersimmonsRaw Japanese Persimmons700.190.020.0040.039018.612.55.565.441.543.60.580.11
Japanese PersimmonsRaw Japanese Persimmons700.190.020.0040.039018.612.55.565.441.543.60.580.11
Red Sour CherriesRaw Red Sour Cherries500.30.0680.0440.0460128.53.54.180.81.610.1
Mammy-appleRaw Mammy-apple510.50.1400.079012.5NANANANA30.50.1
Coconut WaterCoconut Water (liquid From Coconuts)190.20.1800.00203.72.6NANANA1.10.720.1
Passion-fruit, PurpleRaw Passion-fruit, Purple970.70.0590.0010.41023.411NANANA10.42.20.1
PearsRaw Pears570.140.0220.0010.093015.29.756.42.60.713.10.360.1
Green Anjou PearsRaw Green Anjou Pears660.1NANANANA15.89.736.063.330.333.10.440.1
PlumsRaw Plums460.280.01700.044011.49.93.075.071.571.40.70.1
SapodillaRaw Sapodilla831.10.1900.011020NANANANA5.30.440.1
SoursopRaw Soursop660.30.05100.06901713.5NANANA3.310.1
Sugar-applesRaw Sugar-apples940.290.04800.04023.6NANANANA4.42.060.1
TamarindsRaw Tamarinds2390.60.2700.059062.538.8NANANA5.12.80.1
WatermelonRaw Watermelon300.150.01600.0507.556.23.361.581.20.40.610.1
CranberriesRaw Cranberries460.130.0080.0220.0330124.270.673.440.163.60.460.09
MangosRaw Mangos600.380.0920.0510.01901513.74.6826.971.60.820.09
Honeydew MelonsRaw Honeydew Melons360.140.0380.0330.02609.18.12.962.682.480.80.540.09
ZESPRI SunGold KiwifruitRaw ZESPRI SunGold Kiwifruit630.280.0650.0430.06015.812.35.85.31.221.41.020.08
Florida OrangesRaw Florida Oranges460.210.0250.0110.031011.59.14NANANA2.40.70.08
Navel OrangesRaw Navel Oranges490.150.0170.0090.023012.58.52.251.974.32.20.910.08
PapayasRaw Papayas430.260.0810.0470.0110117.823.734.101.70.470.08
Bartlett PearsRaw Bartlett Pears630.16NANANANA159.76.762.50.433.10.390.08
Traditional PineappleTraditional Raw Pineapple450.13NANANANA128.31.941.764.6NA0.550.08
PummeloRaw Pummelo380.04NANANA09.6NANANANA10.760.08
Sweet CherriesRaw Sweet Cherries630.20.0380.0260.027016135.376.60.152.11.060.07
GrapefruitRaw Grapefruit320.10.0140.0050.01908.17NANANA1.10.630.07
Pink GrapefruitRaw Pink and Red Grapefruit420.140.0210.0080.029010.76.91.771.63.51.60.770.07
White GrapefruitRaw White Grapefruit330.10.0140.0050.01908.47.3NANANA1.10.690.07
Red Or Green GrapesRaw Red Or Green Grapes690.160.0540.0110.03701815.58.137.20.150.90.720.07
LitchisRaw Litchis660.440.0990.0650.067016.515.2NANANA1.30.830.07
Casaba MelonsRaw Casaba Melons280.10.0250.0220.01706.65.7NANANA0.91.10.07
OrangesRaw Oranges470.120.0150.0070.018011.89.35NANANA2.40.940.07
TangerinesRaw Tangerines530.310.0390.0180.048013.310.62.42.136.051.80.810.07
ClementinesRaw Clementines470.15NANANANA129.21.641.65.961.70.850.06
FeijoaRaw Feijoa610.420.10.0290.11015.28.22.952.322.936.40.710.06
LemonRaw Lemons Without Peel290.30.0390.0260.06309.32.5NANANA2.81.10.06
Valencia OrangesRaw Valencia Oranges490.30.0350.0160.044012NANANANA2.51.040.06
Apples no SkinRaw Apples without skin480.130.0210.0070.031012.8106.033.250.821.30.270.05
JujubeRaw Jujube790.2NANANA020.2NANANANANA1.20.05
LongansRaw Longans600.1NANANA015NANANANA1.11.30.05
LoquatsRaw Loquats470.20.040.0130.077012NANANANA1.70.430.05
Macronutrients in Top 100 Fresh Fruits & Nuts with the highest Zinc content per 100 g
In the above table you can find and compare the amount of macronutrients in fresh fruits & nuts , sorted by most amount of Zinc per 100 grams.
Top 5 fresh fruits & nuts with most amount of zinc per 100 grams are:
- Raw Cashew Nuts
- Pecans nuts
- Flaxseed
- Almonds
- English Walnuts