Foods high in zinc

Avocados, raw tops the list with 1.3 mg per serving. 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.

Per 100 gPer servingPer 100 calories
All foodsBakedBeefBeveragesBreakfast CerealsCereal Grains & PastaDairy & EggFast FoodsFats & OilsFinfish & ShellfishFruits & Fruit JuicesLamb, Veal, & GameLegumes & LegumeMeals, Entrees, & Side DishesNut & SeedPorkPoultryRestaurant FoodsSausages & Luncheon MeatsSnacksSoups, Sauces, & GraviesSweetsVegetables & Vegetable
  1. 1Avocados, rawFruits and Fruit Juices · 1 avocado, NS as to Florida or California (201 g)1.3 mg12% DV
  2. 2Canned mandarin oranges in juiceFruits and Fruit Juices · 1 cup (249 g)1.3 mg12% DV
  3. 3Horned melonFruits and Fruit Juices · 1 cup (233 g)1.1 mg10% DV
  4. 4Canned blackberry juiceFruits and Fruit Juices · 1 cup (250 g)1 mg9% DV
  5. 5Mandarin oranges, canned, juice pack, drainedFruits and Fruit Juices · 1 cup (189 g)1 mg9% DV
  6. 6Pomegranates, rawFruits and Fruit Juices · 1 pomegranate (4" dia) (282 g)0.99 mg9% DV
  7. 7Dried figsFruits and Fruit Juices · 1 cup (149 g)0.98 mg9% DV
  8. 8Wild blueberries, frozenFruits and Fruit Juices · 1 cup, frozen (140 g)0.94 mg9% DV
  9. 9Dried peaches, sulfured, uncookedFruits and Fruit Juices · 1 cup, halves (160 g)0.91 mg8% DV
  10. 10Frozen pineapple juice concentrate, unsweetenedFruits and Fruit Juices · 1 can (6 fl oz) (216 g)0.86 mg8% DV
  11. 11Blackberries, rawFruits and Fruit Juices · 1 cup (144 g)0.76 mg7% DV
  12. 12Cantaloupe, rawFruits and Fruit Juices · 1 cup cubes (160 g)0.7 mg6% DV
  13. 13Dried pears, sulfured, uncookedFruits and Fruit Juices · 1 cup, halves (180 g)0.7 mg6% DV
  14. 14Durian, raw or frozenFruits and Fruit Juices · 1 cup, chopped or diced (243 g)0.68 mg6% DV
  15. 15Dried sulfured apricots, stewed, with added sugarFruits and Fruit Juices · 1 cup, halves (270 g)0.65 mg6% DV
  16. 16Dried figs, stewedFruits and Fruit Juices · 1 cup (259 g)0.62 mg6% DV
  17. 17Golden raisinsFruits and Fruit Juices · 1 cup, packed (165 g)0.61 mg6% DV
  18. 18Canned tangerines, light syrupFruits and Fruit Juices · 1 cup (252 g)0.6 mg5% DV
  19. 19Dark seedless raisinsFruits and Fruit Juices · 1 cup, packed (165 g)0.59 mg5% DV
  20. 20Canned prune juiceFruits and Fruit Juices · 1 cup (256 g)0.54 mg5% DV
  21. 21Dried currantsFruits and Fruit Juices · 1 cup (144 g)0.53 mg5% DV
  22. 22Raspberries, rawFruits and Fruit Juices · 1 cup (123 g)0.52 mg5% DV
  23. 23Yellow plantains, rawFruits and Fruit Juices · 1 plantain (270 g)0.51 mg5% DV
  24. 24Dried sulfured apricots, uncookedFruits and Fruit Juices · 1 cup, halves (130 g)0.51 mg5% DV
  25. 25Dried pears, stewed, with added sugarFruits and Fruit Juices · 1 cup, halves (280 g)0.5 mg5% DV
  26. 26Frozen loganberriesFruits and Fruit Juices · 1 cup, unthawed (147 g)0.5 mg5% DV
  27. 27Rowal, rawFruits and Fruit Juices · 0.5 cup (114 g)0.49 mg4% DV
  28. 28Canned boysenberries, heavy syrupFruits and Fruit Juices · 1 cup (256 g)0.49 mg4% DV
  29. 29Pears, dried, sulfured, stewed, without added sugarFruits and Fruit Juices · 1 cup, halves (255 g)0.48 mg4% DV
  30. 30Green plantains, rawFruits and Fruit Juices · 1 plantain (267 g)0.48 mg4% DV
  31. 31Peaches, dried, sulfured, stewed, without added sugarFruits and Fruit Juices · 1 cup (258 g)0.46 mg4% DV
  32. 32Lemon juice from concentrate, canned or bottledFruits and Fruit Juices · 1 cup (244 g)0.46 mg4% DV
  33. 33Blackberries, canned, heavy syrupFruits and Fruit Juices · 1 cup (256 g)0.46 mg4% DV
  34. 34Dried peaches, stewed, with sugarFruits and Fruit Juices · 1 cup (270 g)0.46 mg4% DV
  35. 35Frozen sweetened red raspberriesFruits and Fruit Juices · 1 cup, thawed (250 g)0.45 mg4% DV
  36. 36Prunes, canned, heavy syrupFruits and Fruit Juices · 1 cup (234 g)0.44 mg4% DV
  37. 37Red raspberries, frozen, unsweetenedFruits and Fruit Juices · 1 cup, unthawed (140 g)0.43 mg4% DV
  38. 38Frozen orange juice concentrate, unsweetenedFruits and Fruit Juices · 1 cup (262 g)0.42 mg4% DV
  39. 39Frozen orange juice concentrate, unsweetened, added calciumFruits and Fruit Juices · 1 cup (262 g)0.42 mg4% DV
  40. 40Canned mangosteen in syrupFruits and Fruit Juices · 1 cup, drained (196 g)0.41 mg4% DV
  41. 41Canned red raspberries, heavy syrupFruits and Fruit Juices · 1 cup (256 g)0.41 mg4% DV
  42. 42Yellow plantains, friedFruits and Fruit Juices · 1 cup (169 g)0.41 mg4% DV
  43. 43Guava sauce, cookedFruits and Fruit Juices · 1 cup (238 g)0.4 mg4% DV
  44. 44Wild blueberries, canned, heavy syrup, drainedFruits and Fruit Juices · 1 cup (319 g)0.38 mg3% DV
  45. 45Raw common guavasFruits and Fruit Juices · 1 cup (165 g)0.38 mg3% DV
  46. 46Blackberries, frozen, unsweetenedFruits and Fruit Juices · 1 cup, unthawed (151 g)0.38 mg3% DV
  47. 47Canned papaya nectarFruits and Fruit Juices · 1 cup (250 g)0.38 mg3% DV
  48. 48Grapefruit juice, white, frozen concentrate, unsweetened, undilutedFruits and Fruit Juices · 1 can (6 fl oz) (207 g)0.37 mg3% DV
  49. 49Abiyuch, rawFruits and Fruit Juices · 0.5 cup (114 g)0.35 mg3% DV
  50. 50Apricots, dried, sulfured, stewed, without added sugarFruits and Fruit Juices · 1 cup, halves (250 g)0.35 mg3% DV
  51. 51Canned fruit salad, juice packFruits and Fruit Juices · 1 cup (249 g)0.35 mg3% DV
  52. 52California avocados, rawFruits and Fruit Juices · 1 NLEA serving (50 g)0.34 mg3% DV
  53. 53Yellow peaches, rawFruits and Fruit Juices · 1 serving NLEA (147 g)0.34 mg3% DV
  54. 54Mamey sapote, rawFruits and Fruit Juices · 1 cup 1" pieces (175 g)0.33 mg3% DV
  55. 55Canned pineapple, heavy syrupFruits and Fruit Juices · 1 cup, crushed, sliced, or chunks (254 g)0.3 mg3% DV
  56. 56European black currants, rawFruits and Fruit Juices · 1 cup (112 g)0.3 mg3% DV
  57. 57Canned pineapple, light syrupFruits and Fruit Juices · 1 cup, crushed, sliced, or chunks (252 g)0.3 mg3% DV
  58. 58Seeded raisinsFruits and Fruit Juices · 1 cup, packed (165 g)0.3 mg3% DV
  59. 59Canned pineapple, water packFruits and Fruit Juices · 1 cup, crushed, sliced, or chunks (246 g)0.3 mg3% DV
  60. 60Frozen melon ballsFruits and Fruit Juices · 1 cup, unthawed (173 g)0.29 mg3% DV
  61. 61Nectarines, rawFruits and Fruit Juices · 1 serving NLEA (140 g)0.29 mg3% DV
  62. 62Yellow plantains, bakedFruits and Fruit Juices · 1 cup (139 g)0.29 mg3% DV
  63. 63Frozen boysenberries, unsweetenedFruits and Fruit Juices · 1 cup, unthawed (132 g)0.29 mg3% DV
  64. 64Strawberries, frozen, unsweetenedFruits and Fruit Juices · 1 cup, thawed (221 g)0.29 mg3% DV
  65. 65Canned figs, extra heavy syrup, solids and liquidsFruits and Fruit Juices · 1 cup (261 g)0.29 mg3% DV
  66. 66Canned pineapple, extra heavy syrupFruits and Fruit Juices · 1 cup, crushed, sliced, or chunks (260 g)0.29 mg3% DV
  67. 67Canned tropical fruit salad, heavy syrupFruits and Fruit Juices · 1 cup (257 g)0.28 mg3% DV
  68. 68Watermelon, rawFruits and Fruit Juices · 1 NLEA serving (280 g)0.28 mg3% DV
  69. 69Canned gooseberries, light syrup, solids and liquidsFruits and Fruit Juices · 1 cup (252 g)0.28 mg3% DV
  70. 70Canned peaches, juice packFruits and Fruit Juices · 1 cup (250 g)0.28 mg3% DV
  71. 71Pineapple juice, canned, unsweetenedFruits and Fruit Juices · 1 cup (250 g)0.28 mg3% DV
  72. 72Canned pineapple juice, unsweetened, no ascorbic acidFruits and Fruit Juices · 1 cup (250 g)0.28 mg3% DV
  73. 73Pineapple juice, canned, not from concentrate, unsweetened, with added vitamins A, C and EFruits and Fruit Juices · 1 cup (250 g)0.28 mg3% DV
  74. 74Apple juice, frozen concentrate, unsweetened, undilutedFruits and Fruit Juices · 1 can (6 fl oz) (211 g)0.27 mg2% DV
  75. 75Frozen unsweetened apple juice concentrate, undilutedFruits and Fruit Juices · 1 can (6 fl oz) (211 g)0.27 mg2% DV
  76. 76Green plantains, friedFruits and Fruit Juices · 1 cup (118 g)0.27 mg2% DV
  77. 77Frozen pineapple chunks, sweetenedFruits and Fruit Juices · 1 cup, chunks (245 g)0.27 mg2% DV
  78. 78Breadfruit, rawFruits and Fruit Juices · 1 cup (220 g)0.26 mg2% DV
  79. 79Canned sweet cherries, extra heavy syrupFruits and Fruit Juices · 1 cup, pitted (261 g)0.26 mg2% DV
  80. 80Apricots, canned, heavy syrup, without skinFruits and Fruit Juices · 1 cup, whole, without pits (258 g)0.26 mg2% DV
  81. 81Red and white currants, rawFruits and Fruit Juices · 1 cup (112 g)0.26 mg2% DV
  82. 82Cherimoya, rawFruits and Fruit Juices · 1 cup, pieces (160 g)0.26 mg2% DV
  83. 83Pitted sweet cherries, canned in heavy syrupFruits and Fruit Juices · 1 cup (253 g)0.25 mg2% DV
  84. 84Unsweetened cranberry juiceFruits and Fruit Juices · 1 cup (253 g)0.25 mg2% DV
  85. 85Sweet cherries, canned in light syrupFruits and Fruit Juices · 1 cup, pitted (252 g)0.25 mg2% DV
  86. 86Sweet cherries, canned in juiceFruits and Fruit Juices · 1 cup, pitted (250 g)0.25 mg2% DV
  87. 87Sugar-apples, rawFruits and Fruit Juices · 1 cup, pulp (250 g)0.25 mg2% DV
  88. 88Canned apricots, water pack, without skinFruits and Fruit Juices · 1 cup, whole, without pits (227 g)0.25 mg2% DV
  89. 89Canned pineapple, juice packFruits and Fruit Juices · 1 cup, crushed, sliced, or chunks (249 g)0.25 mg2% DV
  90. 90Apricots, canned, extra heavy syrup, without skinFruits and Fruit Juices · 1 cup, whole, without pits (246 g)0.25 mg2% DV
  91. 91Acerola juice, rawFruits and Fruit Juices · 1 cup (242 g)0.24 mg2% DV
  92. 92Apricots, frozen, sweetenedFruits and Fruit Juices · 1 cup (242 g)0.24 mg2% DV
  93. 93Canned apricots, heavy syrup, drainedFruits and Fruit Juices · 1 cup, halves (219 g)0.24 mg2% DV
  94. 94Blueberries, rawFruits and Fruit Juices · 1 cup (148 g)0.24 mg2% DV
  95. 95Purple passion fruit, rawFruits and Fruit Juices · 1 cup (236 g)0.24 mg2% DV
  96. 96Canned peaches, extra heavy syrupFruits and Fruit Juices · 1 cup, halves or slices (262 g)0.24 mg2% DV
  97. 97Canned peaches, heavy syrupFruits and Fruit Juices · 1 cup (262 g)0.24 mg2% DV
  98. 98Bosc pears, rawFruits and Fruit Juices · 1 medium (179 g)0.23 mg2% DV
  99. 99Strawberries, canned, heavy syrupFruits and Fruit Juices · 1 cup (254 g)0.23 mg2% DV
  100. 100Canned peaches in light syrupFruits and Fruit Juices · 1 cup, halves or slices (251 g)0.23 mg2% DV

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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.