BlackberriesRaw Blackberries25.60.0470.061.50.640.07NA5804902.72461.23
KiwanoHorned melon160.0570.0341.30.420.14NA6.8NA12NANANA1.1
Cashew NutsRaw Cashew Nuts00.0760.010.190.160.075NA4.5200.0900.166.171.05
FlaxseedSeeds, flaxseed00.310.030.580.180.0896.3316.300.1100.0580.810.81
RaspberriesRaw Raspberries3.850.0620.0731.150.630.116.640.4050.401.67150.81
Japanese ChestnutsRaw Japanese Chestnuts1.30.220.110.970.130.18NA30.50170NANA0.71
PecansPecans nuts0.430.0960.0190.170.120.033.33.200.1600.20.510.66
AlmondsNuts, almonds00.0350.20.620.0810.0249.847.60004.4300.54
Lemon PeelRaw Lemon Peel6.40.130.170.850.680.37NA27.7027400.5300.53
Cantaloupe MelonsRaw Cantaloupe Melons4970.120.0562.160.310.21NA61.8010800.157.350.53
Coconut WaterCoconut Water (liquid From Coconuts)00.160.30.420.230.17NA15.8012.60000.53
WalnutsEnglish Walnuts0.150.0520.0230.170.0870.0822.651500.200.110.410.47
StrawberriesRaw Strawberries3.130.0750.0691.20.390.150.5975018400.916.880.44
Peaches, YellowRaw Yellow Peaches410.0620.0792.070.390.064NA10.301701.876.670.44
Black CurrantsRaw European Black Currants190.0790.0790.480.630.1NANA0287NA1.6NA0.43
PomegranatesRaw Pomegranates00.0810.0640.350.450.09NA45.8012.300.7219.80.42
ApricotsRaw Apricots2000.0630.0831.250.50.11NA18.802101.856.880.42
Red CurrantsRaw Red And White Currants3.570.0710.0890.180.110.13NA14.3073.200.1819.60.41
AvocadosRaw Avocados4.380.0420.0811.10.870.16NA50.606.2501.3130.4
Pistachio NutsRaw Pistachio Nuts4.640.160.0290.230.0930.3NA9.10100.51NA0.39
HazelnutsNuts, hazelnuts or filberts0.160.10.0180.290.150.09NA180102.42.260.39
Chinese ChestnutsRaw Chinese Chestnuts4.460.0710.080.360.250.18NA30.40160NANA0.39
RowalRaw Rowal17NANANANANANANANA23.2NANANA0.39
CarambolaRaw StarFruit9.680.0450.0521.21.260.055NA38.7011100.4800.39
NectarinesRaw Nectarines38.60.0770.0612.560.420.057NA11.4012.301.7550.39
LimesRaw Limes6.670.10.0670.670.720.14NA26.709700.7320.37
GuavasRaw Common Guavas45.60.0990.0591.60.660.16NA72033601.073.820.34
WatermelonRaw Watermelon930.110.070.590.740.15NA1002700.170.330.33
Lotus SeedsRaw Lotus Seeds1.120.190.0450.480.260.19NA31.5000NANA0.31
CoconutRaw Coconut Meat00.0190.0060.150.0850.015NA7.3400.9300.0680.0560.31
Prickly PearsRaw Prickly Pears4.880.0340.151.12NA0.15NA14.6034NANANA0.29
Coconut MilkRaw Coconut Milk00.01100.330.080.014NA6.9601.200.0650.0430.29
BlueberriesRaw Blueberries5.260.0650.0720.730.220.0910.5310.501701340.28
MulberriesRaw Mulberries2.330.0670.231.44NA0.12NA14084.702.02180.28
GooseberriesRaw Gooseberries340.0910.0680.680.650.18NA13.6063NA0.84NA0.27
Orange PeelRaw Orange Peel21.60.120.0930.930.510.18NA310140NA0.26NA0.26
Casaba MelonsRaw Casaba Melons00.0540.110.830.30.58NA28.607800.188.930.25
Honeydew MelonsRaw Honeydew Melons8.330.110.0331.160.430.24NA52.805000.0568.060.25
Peeled European ChestnutsPeeled Raw European Chestnuts0.510.0730.0080.560.240.18NA29.6020.50NANA0.25
Raw European ChestnutsNuts, chestnuts, european, raw, unpeeled0.470.110.0790.550.240.18NA290200NANA0.24
PineappleRaw Pineapple60.160.06410.430.22NA3609600.041.40.24
KumquatsRaw Kumquats210.0520.130.60.290.051NA2406200.2100.24
Extra Sweet PineappleRaw Extra Sweet Pineapple5.90.160.0650.990.430.22NA37.3NA11100.0391.370.24
Green KiwifruitRaw Green Kiwifruit6.560.0440.0410.560.30.1NA41015202.4660.23
GrapefruitRaw Grapefruit1440.110.0630.780.880.13NA31.3010800.4100.22
PlumsRaw Plums370.0610.0570.910.290.063NA11020.700.57140.22
CherimoyaRaw Cherimoya00.130.170.860.460.34NA30.7017NA0.36NA0.21
White GrapefruitRaw White Grapefruit6.060.110.0610.820.860.13NA30.3010100.3900.21
PummeloRaw Pummelo00.0890.0710.58NA0.095NANA0161NANANA0.21
Red Anjou PearsRaw Red Anjou Pears1.60.0190.0450.260.0850.063NA11.3NA8.4NA0.197.90.21
LemonRaw Lemons Without Peel3.450.140.0690.340.660.28NA38018300.5200.21
FigsRaw Figs9.460.0810.0680.540.410.15NA8.102.700.156.350.2
Red Sour CherriesRaw Red Sour Cherries1280.060.080.80.290.088NA1602000.144.20.2
Mammy-appleRaw Mammy-apple23.50.0390.0780.780.20.2NA27.5027.5NANANA0.2
CranberriesRaw Cranberries6.520.0260.0430.220.640.12NA2.17030.402.87110.2
Bosc PearsRaw Bosc Pears1.50.0180.0340.230.0850.031NA10.4NA4.18NA0.187.760.19
Muscadine GrapesRaw Muscadine Grapes5.26NA2.63NANANANA3.5NA11.4NANANA0.19
DurianRaw or Frozen Durian1.360.250.140.730.160.21NA24.5013.4NANANA0.19
PapayasRaw Papayas1090.0530.0630.830.440.088NA86014200.76.050.19
Macadamia NutsRaw Macadamia Nuts00.170.0230.340.110.038NA1.5300.1700.075NA0.18
Traditional PineappleTraditional Raw Pineapple6.670.170.0641.040.430.24NA24.4NA37.60NA1.560.18
PearsRaw Pears1.750.0210.0460.280.0860.051NA12.307.5400.217.70.18
Oranges with Peel Raw Oranges with Peel 20.60.160.0790.790.520.15NA47.60113NANANA0.17
Florida OrangesRaw Florida Oranges240.220.0870.870.540.11NA3709800.3900.17
BananasRaw Bananas3.370.0350.0820.750.380.41022.509.7800.110.560.17
Pink GrapefruitRaw Pink and Red Grapefruit1380.10.0740.490.620.13NA31074.300.3100.17
Navel OrangesRaw Navel Oranges24.50.140.10.870.530.16NA69.4012100.3100.16
Medjool DatesDates, medjool2.530.0180.0220.580.290.09NA5.4NA00NA0.970.16
Japanese PersimmonsRaw Japanese Persimmons1160.0430.0290.14NA0.14NA11.4010.701.043.70.16
Japanese PersimmonsRaw Japanese Persimmons1160.0430.0290.14NA0.14NA11.4010.701.043.70.16
Japanese PersimmonsRaw Japanese Persimmons1160.0430.0290.14NA0.14NA11.4010.701.043.70.16
Japanese PersimmonsRaw Japanese Persimmons1160.0430.0290.14NA0.14NA11.4010.701.043.70.16
Yellow PlantainsRaw Yellow Plantains460.0510.0620.550.250.2NA180150023.60.16
Mamey SapoteRaw Mamey Sapote5.650.010.0941.150.320.58NA5.65018.5NA1.7NA0.15
Green Anjou PearsRaw Green Anjou Pears1.50.0150.0330.230.0650.039NA13.6NA6.67NA0.186.50.15
SoursopRaw Soursop00.110.0761.360.380.089NA21.2031.200.120.610.15
ElderberriesRaw Elderberries410.0960.0820.680.190.32NA8.2049.3NANANA0.15
MangosRaw Mangos900.0470.0631.10.330.2NA71.7060.701.570.15
OrangesRaw Oranges23.40.190.0850.60.530.13NA64011300.3800.15
JackfruitRaw Jackfruit5.260.110.0580.970.250.35NA25.3014.4NA0.36NA0.14
TangerinesRaw Tangerines640.110.0680.710.410.15NA30050.400.3800.13
ClementinesRaw ClementinesNA0.180.0641.350.320.16NA51NA10400.4300.13
ZESPRI SunGold KiwifruitRaw ZESPRI SunGold Kiwifruit1.600.120.370.190.13NA49.20.1325602.229.70.13
Bartlett PearsRaw Bartlett Pears1.60.0190.0410.260.0670.041NA9.52NA7NA0.196.030.13
Valencia OrangesRaw Valencia Oranges24.50.180.0820.560.510.13NA79.60990NANA0.12
SapodillaRaw Sapodilla3.600.0240.240.30.045NA17017.7NANANA0.12
Green PlantainsRaw Green PlantainsNA0.0660.0660.360.350.046NA18.4NA13.3NANANA0.12
BreadfruitRaw Breadfruit00.110.0290.870.440.097NA13.602800.0970.490.12
Sweet CherriesRaw Sweet Cherries4.760.0430.0520.240.320.078NA6.3501100.113.330.11
LoquatsRaw Loquats1620.040.0510.38NA0.21NA29.802.13NANANA0.11
Sugar-applesRaw Sugar-apples00.120.120.940.240.21NA15038.6NANANA0.11
LitchisRaw Litchis00.0170.0980.91NA0.15NA21.2010800.110.610.11
Apples no SkinRaw Apples without skin4.170.040.0580.190.150.077NA008.3300.11.250.1
Passion-fruit, PurpleRaw Passion-fruit, Purple6600.131.55NA0.1NA14.403100.0210.720.1
Deglet Noor DatesDates, deglet noor00.0180.0230.450.210.059NA6.7400.1400.0180.960.1
Red Or Green GrapesRaw Red Or Green Grapes4.350.10.10.270.0720.12NA2.904.6400.28210.1
FeijoaRaw Feijoa00.010.030.480.380.11NA37.7054NA0.265.740.098
LongansRaw LongansNA0.0520.230.5NANANANA0140NANANA0.083
ApplesRaw Apples with skin5.770.0330.050.180.120.079NA5.7708.8500.354.230.077
QuincesRaw Quinces3.50.0350.0530.350.140.07NA5.26026.3NANANA0.07
Vitamins in Top 100 Fresh Fruits & Nuts with the highest Zinc content per 100 kcal
In the above table you can find and compare the amount of vitamins in fresh fruits & nuts , sorted by most amount of Zinc per 100 calories.
Top 5 fresh fruits & nuts with most amount of zinc per 100 calories are:
- Raw Blackberries
- Horned melon
- Raw Cashew Nuts
- Flaxseed
- Raw Raspberries