Where Can You Find Zinc in Fruits?

Most fruits don’t have much zinc, but some do contain decent amounts that can help meet your daily zinc needs—especially if you don’t eat meat.

Zinc Content in 100g of Common Fruits:

• Avocado: 0.6 mg
• Blackberries: 0.5 mg
• Pomegranate: 0.4 mg
• Raspberries: 0.4 mg
• Guava: 0.2 mg
• Cantaloupe: 0.2 mg
• Apricot: 0.2 mg
• Peach: 0.2 mg
• Blueberries: 0.2 mg
• Kiwi: 0.1 mg

Other Good Sources of Zinc

Besides fruits, here are some other foods that are rich in zinc:

• Meats & Poultry: Beef, lamb, chicken
• Seafood: Oysters, Alaskan king crab, crab, shrimp, mussels, lobster, sardines, salmon, flounder, sole
• Eggs & Dairy: Milk, yogurt, cheeses like cheddar
• Legumes: Lentils, chickpeas, beans, green soybeans (edamame)
• Seeds: Hemp, pumpkin, sesame, flax, chia
• Whole Grains: Wheat, quinoa, brown rice, oats
• Nuts: Pine nuts, peanuts, cashews, almonds, pecans
• Vegetables: Potatoes, sweet potatoes, green beans, kale, spinach, broccoli, mushrooms, garlic
• Other: Nutritional yeast, wheat germ, fortified cereals, dark chocolate

Recommended Daily Zinc Intake

Quick Zinc Overview

Zinc is an essential mineral your body needs to stay healthy. It’s naturally found in some foods and added to others, and you can also take it as a supplement. You’ll find zinc in cold lozenges and some over-the-counter cold medicines too.

Zinc helps boost your immune system, supports metabolism, aids wound healing, and improves your sense of smell and taste. While zinc might help ease cold symptoms, it can also interact with some medications or cause side effects.

Want to learn more about zinc and its benefits? Just ask!