Foods high in zinc

Raspberry juice concentrate tops the list with 1.3 mg per 100 g. The Daily Value for zinc is 11 mg. Ranked from 12,412 everyday foods (not packaged products); dried spices, protein powders and regional specialties are left out.

1. 1Raspberry juice concentrateFruits and Fruit Juices1.3 mg12% DV
2. 2Baobab powderFruits and Fruit Juices0.92 mg8% DV
3. 3California avocados, rawFruits and Fruit Juices0.68 mg6% DV
4. 4Wild blueberries, frozenFruits and Fruit Juices0.67 mg6% DV
5. 5Dried figsFruits and Fruit Juices0.66 mg6% DV
6. 6Avocados, rawFruits and Fruit Juices0.64 mg6% DV
7. 7Dried peaches, sulfured, uncookedFruits and Fruit Juices0.57 mg5% DV
8. 8Mandarin oranges, canned, juice pack, drainedFruits and Fruit Juices0.53 mg5% DV
9. 9Canned mandarin oranges in juiceFruits and Fruit Juices0.51 mg5% DV
10. 10Blueberries, dried, sweetenedFruits and Fruit Juices0.49 mg4% DV
11. 11Horned melonFruits and Fruit Juices0.48 mg4% DV
12. 12Hass avocado, peeled, rawFruits and Fruit Juices0.46 mg4% DV
13. 13Green kiwi, peeled, rawFruits and Fruit Juices0.45 mg4% DV
14. 14Medjool datesFruits and Fruit Juices0.44 mg4% DV
15. 15Cantaloupe, rawFruits and Fruit Juices0.44 mg4% DV
16. 16Rowal, rawFruits and Fruit Juices0.43 mg4% DV
17. 17Plums, dried (prunes), uncookedFruits and Fruit Juices0.42 mg4% DV
18. 18Japanese persimmons, driedFruits and Fruit Juices0.42 mg4% DV
19. 19Canned blackberry juiceFruits and Fruit Juices0.41 mg4% DV
20. 20Florida avocados, rawFruits and Fruit Juices0.4 mg4% DV
21. 21Frozen pineapple juice concentrate, unsweetenedFruits and Fruit Juices0.4 mg4% DV
22. 22Dried sulfured apricots, uncookedFruits and Fruit Juices0.39 mg4% DV
23. 23Chinese jujubes, driedFruits and Fruit Juices0.39 mg4% DV
24. 24Dried pears, sulfured, uncookedFruits and Fruit Juices0.39 mg4% DV
25. 25Dried currantsFruits and Fruit Juices0.37 mg3% DV
26. 26Dark seedless raisinsFruits and Fruit Juices0.36 mg3% DV
27. 27Pomegranates, rawFruits and Fruit Juices0.35 mg3% DV
28. 28Frozen loganberriesFruits and Fruit Juices0.34 mg3% DV
29. 29Abiyuch, rawFruits and Fruit Juices0.31 mg3% DV
30. 30Red raspberries, frozen, unsweetenedFruits and Fruit Juices0.31 mg3% DV
31. 31Raspberry puree, with seedsFruits and Fruit Juices0.31 mg3% DV
32. 32Sweetened dried mangoFruits and Fruit Juices0.3 mg3% DV
33. 33Dates, deglet noorFruits and Fruit Juices0.29 mg3% DV
34. 34Durian, raw or frozenFruits and Fruit Juices0.28 mg3% DV
35. 35Dried litchisFruits and Fruit Juices0.28 mg3% DV
36. 36European black currants, rawFruits and Fruit Juices0.27 mg2% DV
37. 37Canned maraschino cherries, drainedFruits and Fruit Juices0.26 mg2% DV
38. 38Blackberries, frozen, unsweetenedFruits and Fruit Juices0.25 mg2% DV
39. 39Tart cherries, dried, sweetenedFruits and Fruit Juices0.25 mg2% DV
40. 40Raw lemon peelFruits and Fruit Juices0.25 mg2% DV
41. 41Orange peel, rawFruits and Fruit Juices0.25 mg2% DV
42. 42Dried sulfured apricots, stewed, with added sugarFruits and Fruit Juices0.24 mg2% DV
43. 43Dried figs, stewedFruits and Fruit Juices0.24 mg2% DV
44. 44Yellow plantains, friedFruits and Fruit Juices0.24 mg2% DV
45. 45Canned tangerines, light syrupFruits and Fruit Juices0.24 mg2% DV
46. 46Red and white currants, rawFruits and Fruit Juices0.23 mg2% DV
47. 47Raw common guavasFruits and Fruit Juices0.23 mg2% DV
48. 48Real Lemon juice, from concentrateFruits and Fruit Juices0.23 mg2% DV
49. 49Yellow peaches, rawFruits and Fruit Juices0.23 mg2% DV
50. 50Green plantains, friedFruits and Fruit Juices0.23 mg2% DV
51. 51Raspberries, rawFruits and Fruit Juices0.22 mg2% DV
52. 52Frozen boysenberries, unsweetenedFruits and Fruit Juices0.22 mg2% DV
53. 53Dried longansFruits and Fruit Juices0.22 mg2% DV
54. 54Canned ripe olives, jumbo to super colossalFruits and Fruit Juices0.22 mg2% DV
55. 55Canned ripe olives, small to extra largeFruits and Fruit Juices0.22 mg2% DV
56. 56Canned mangosteen in syrupFruits and Fruit Juices0.21 mg2% DV
57. 57Nectarines, rawFruits and Fruit Juices0.21 mg2% DV
58. 58Yellow plantains, bakedFruits and Fruit Juices0.21 mg2% DV
59. 59Canned prune juiceFruits and Fruit Juices0.21 mg2% DV
60. 60Sulfured dried apples, uncookedFruits and Fruit Juices0.2 mg2% DV
61. 61Apricots, rawFruits and Fruit Juices0.2 mg2% DV
62. 62Canned boysenberries, heavy syrupFruits and Fruit Juices0.19 mg2% DV
63. 63Lemon juice from concentrate, canned or bottledFruits and Fruit Juices0.19 mg2% DV
64. 64Pears, dried, sulfured, stewed, without added sugarFruits and Fruit Juices0.19 mg2% DV
65. 65Yellow plantains, rawFruits and Fruit Juices0.19 mg2% DV
66. 66Prunes, canned, heavy syrupFruits and Fruit Juices0.19 mg2% DV
67. 67Mamey sapote, rawFruits and Fruit Juices0.19 mg2% DV
68. 68Blackberries, rawFruits and Fruit Juices0.19 mg2% DV
69. 69Underripe plantains, rawFruits and Fruit Juices0.18 mg2% DV
70. 70Blackberries, canned, heavy syrupFruits and Fruit Juices0.18 mg2% DV
71. 71Grapefruit juice, white, frozen concentrate, unsweetened, undilutedFruits and Fruit Juices0.18 mg2% DV
72. 72Peaches, dried, sulfured, stewed, without added sugarFruits and Fruit Juices0.18 mg2% DV
73. 73Dried pears, stewed, with added sugarFruits and Fruit Juices0.18 mg2% DV
74. 74Green plantains, rawFruits and Fruit Juices0.18 mg2% DV
75. 75Seeded raisinsFruits and Fruit Juices0.18 mg2% DV
76. 76Frozen sweetened red raspberriesFruits and Fruit Juices0.18 mg2% DV
77. 77Raspberry puree, seedlessFruits and Fruit Juices0.18 mg2% DV
78. 78Rhubarb, rawFruits and Fruit Juices0.18 mg2% DV
79. 79Dark raisinsFruits and Fruit Juices0.18 mg2% DV
80. 80Guava sauce, cookedFruits and Fruit Juices0.17 mg2% DV
81. 81Kumquats, rawFruits and Fruit Juices0.17 mg2% DV
82. 82Frozen melon ballsFruits and Fruit Juices0.17 mg2% DV
83. 83Dried peaches, stewed, with sugarFruits and Fruit Juices0.17 mg2% DV
84. 84Golden raisinsFruits and Fruit Juices0.16 mg1% DV
85. 85Bananas, ripe and slightly ripe, rawFruits and Fruit Juices0.16 mg1% DV
86. 86Cherimoya, rawFruits and Fruit Juices0.16 mg1% DV
87. 87Frozen orange juice concentrate, unsweetenedFruits and Fruit Juices0.16 mg1% DV
88. 88Frozen orange juice concentrate, unsweetened, added calciumFruits and Fruit Juices0.16 mg1% DV
89. 89Canned red raspberries, heavy syrupFruits and Fruit Juices0.16 mg1% DV
90. 90Bananas, rawFruits and Fruit Juices0.15 mg1% DV
91. 91Figs, rawFruits and Fruit Juices0.15 mg1% DV
92. 92Canned papaya nectarFruits and Fruit Juices0.15 mg1% DV
93. 93Overripe plantains, rawFruits and Fruit Juices0.15 mg1% DV
94. 94Apricots, with skin, rawFruits and Fruit Juices0.15 mg1% DV
95. 95Ripe plantains, rawFruits and Fruit Juices0.15 mg1% DV
96. 96Apricots, dried, sulfured, stewed, without added sugarFruits and Fruit Juices0.14 mg1% DV
97. 97Canned fruit salad, juice packFruits and Fruit Juices0.14 mg1% DV
98. 98Green kiwifruit, rawFruits and Fruit Juices0.14 mg1% DV
99. 99Green plantains, boiledFruits and Fruit Juices0.14 mg1% DV
100. 100Apple juice, frozen concentrate, unsweetened, undilutedFruits and Fruit Juices0.13 mg1% DV

Source: USDA FoodData Central. Per serving uses each food's typical USDA portion. Daily Values are the FDA's for adults and children 4 years and older.