BlackberriesRaw Blackberries1280.230.37.53.20.35NA2910244013.62306.16
KiwanoHorned melon79.50.280.176.422.080.72NA34NA60.2NANANA5.45
RaspberriesRaw Raspberries19.20.310.375.753.160.5333202025208.37754.04
Frozen RaspberriesRed Frozen Raspberries35.70.790.896.033.60.55NA250015706.7NA2.77
Cantaloupe MelonsRaw Cantaloupe Melons24850.60.2810.81.541.06NA309054000.7436.82.65
Frozen BoysenberriesBoysenberries, frozen, unsweetened300.530.377.672.50.56NA63003108.7782.2
StrawberriesRaw Strawberries15.60.380.346.031.950.732.97375091904.5334.42.2
Peaches, YellowRaw Yellow Peaches2050.310.410.31.960.32NA51.3084.609.3633.32.18
Black CurrantsRaw European Black Currants950.40.42.43.160.52NANA01437NA7.94NA2.14
PomegranatesRaw Pomegranates00.40.321.772.270.45NA229061.403.6992.1
ApricotsRaw Apricots10000.310.426.252.50.56NA94010409.2734.42.1
Red CurrantsRaw Red And White Currants180.360.450.890.570.63NA71.4036600.89982.05
AvocadosRaw Avocados220.210.415.434.340.8NA253031.306.4765.62
Frozen BlackberriesBlackberries, frozen, unsweetened470.230.369.431.180.48NA266024.209.141551.95
RowalRaw Rowal85.6NANANANANANANANA116NANANA1.94
CarambolaRaw StarFruit48.40.230.265.96.30.27NA194055502.401.94
NectarinesRaw Nectarines1930.390.3112.82.10.28NA57061.408.75251.93
Frozen StrawberriesStrawberries, frozen, unsweetened28.60.310.536.61.540.4NA243058904.1431.41.86
LimesRaw Limes33.30.50.333.333.60.72NA133048503.67101.83
GuavasRaw Common Guavas2280.490.297.973.30.81NA3600167905.37191.7
WatermelonRaw Watermelon4670.550.352.973.70.75NA50013500.831.671.67
Canned Prune JuicePrune juice, canned00.110.495.530.751.54NA002900.85241.48
Prickly PearsRaw Prickly Pears24.40.170.735.6NA0.73NA730171NANANA1.46
BlueberriesRaw Blueberries26.30.320.363.671.10.462.6352.6085051691.4
MulberriesRaw Mulberries11.60.341.177.2NA0.58NA69.80423010911.4
GooseberriesRaw Gooseberries1700.450.343.43.250.91NA680315NA4.2NA1.36
Canned Jumbo OlivesCanned Ripe Jumbo Olives1050.01900.140.0930.074NA009.260108.641.36
Canned Papaya NectarPapaya nectar, canned1580.0530.0351.30.470.079NA17.5026.302.171.3
Orange PeelRaw Orange Peel1080.620.464.642.530.91NA1550701NA1.3NA1.3
Casaba MelonsRaw Casaba Melons00.270.554.141.52.9NA143038900.8944.61.25
Honeydew MelonsRaw Honeydew Melons41.70.530.175.82.151.22NA264025000.2840.31.25
PineappleRaw Pineapple300.790.3252.131.12NA180047800.271.2
KumquatsRaw Kumquats1060.260.633.021.460.25NA120030901.0601.2
Extra Sweet PineappleRaw Extra Sweet Pineapple29.40.780.324.972.131.1NA186NA55300.26.861.18
Green KiwifruitRaw Green Kiwifruit32.80.220.22.81.50.52NA20507600123301.15
Stewed PrunesStewed dehydrated Prunes1150.20.134.360.480.85NA0000NANA1.1
PrunesRaw Dehydrated Prunes1300.170.244.40.621.1NA2.95000NANA1.1
GrapefruitRaw Grapefruit7190.560.313.94.420.66NA156053802.0301.1
Frozen Red Sour CherriesCherries, sour, red, frozen, unsweetened4780.480.371.51.930.73NA54.3018.500.5416.31.1
PlumsRaw Plums1850.30.284.531.470.32NA54.3010302.8369.61.1
CherimoyaRaw Cherimoya00.670.874.32.31.7NA153084NA1.8NA1.07
White GrapefruitRaw White Grapefruit30.30.560.34.084.30.65NA152050501.9701.06
PummeloRaw Pummelo00.450.362.9NA0.47NANA0803NANANA1.05
Red Anjou PearsRaw Red Anjou Pears8.060.0970.231.30.430.31NA56.5NA42NA0.9739.51.05
LemonRaw Lemons Without Peel17.20.690.341.723.281.38NA190091402.601.03
FigsRaw Figs47.30.410.342.72.030.76NA40.5013.500.7431.81
Red Sour CherriesRaw Red Sour Cherries6400.30.441.430.44NA80010000.7211
Mammy-appleRaw Mammy-apple1180.20.393.9210.98NA1370137NANANA0.98
CranberriesRaw Cranberries32.60.130.221.13.20.62NA110152014.354.30.98
Bosc PearsRaw Bosc Pears7.460.090.171.130.430.16NA52.2NA21NA0.9390.97
Muscadine GrapesRaw Muscadine Grapes26.3NA13NANANANA17.5NA57NANANA0.96
DurianRaw or Frozen Durian6.81.270.683.650.781.07NA122067NANANA0.95
Canned Small Ripe OlivesCanned Small Ripe Olives73.30.01300.160.0650.039NA003.8807.16.030.95
PapayasRaw Papayas5470.270.314.152.220.44NA430070803.530.20.93
Dried PlumsRaw Dried Plums81.30.110.393.920.880.43NA8.3301.2500.91240.92
Traditional PineappleTraditional Raw Pineapple33.30.870.325.222.141.18NA122NA1880NA7.780.89
PearsRaw Pears8.770.110.231.40.430.25NA61.4037.701.0538.60.88
Oranges with Peel Raw Oranges with Peel 1030.790.43.972.60.74NA2380563NANANA0.87
Florida OrangesRaw Florida Oranges1201.10.434.352.70.55NA185048901.9600.87
BananasRaw Bananas170.170.413.741.882.06011204900.562.80.84
Pink GrapefruitRaw Pink and Red Grapefruit6900.510.372.433.10.63NA155037101.5500.83
Navel OrangesRaw Navel Oranges1220.690.524.342.660.81NA347060301.5300.82
Medjool DatesDates, medjool12.60.090.112.91.450.45NA27NA00NA4.870.79
Japanese PersimmonsRaw Japanese Persimmons5790.210.140.71NA0.71NA57053.605.218.60.79
Japanese PersimmonsRaw Japanese Persimmons5790.210.140.71NA0.71NA57053.605.218.60.79
Japanese PersimmonsRaw Japanese Persimmons5790.210.140.71NA0.71NA57053.605.218.60.79
Japanese PersimmonsRaw Japanese Persimmons5790.210.140.71NA0.71NA57053.605.218.60.79
Yellow PlantainsRaw Yellow Plantains2300.250.312.751.230.99NA90075.4001180.78
Dried Japanese PersimmonsPersimmons, japanese, dried69.3NA0.0530.33NANANANA000NANA0.77
Dried Japanese PersimmonsPersimmons, japanese, dried69.3NA0.0530.33NANANANA000NANA0.77
Dried Japanese PersimmonsPersimmons, japanese, dried69.3NA0.0530.33NANANANA000NANA0.77
Dried Japanese PersimmonsPersimmons, japanese, dried69.3NA0.0530.33NANANANA000NANA0.77
Mamey SapoteRaw Mamey Sapote28.20.0520.475.771.62.9NA28.2093NA8.5NA0.77
Green Anjou PearsRaw Green Anjou Pears7.580.0760.171.140.330.2NA68NA33.3NA0.9132.60.76
SoursopRaw Soursop00.530.386.81.90.45NA106015600.613.030.76
ElderberriesRaw Elderberries2050.480.413.420.961.58NA410247NANANA0.75
MangosRaw Mangos4500.230.325.581.640.99NA358030307.5350.75
OrangesRaw Oranges1170.930.4332.660.64NA319056601.900.74
Dried Fresh Chinese JujubeJujube, Chinese, fresh, driedNA0.0840.094NANANANANA0387NANANA0.69
Frozen BlueberriesBlueberries, frozen, unsweetened19.60.310.365.11.230.58NA68.6024.504.71610.69
JackfruitRaw Jackfruit26.30.550.294.841.241.73NA126072NA1.8NA0.68
Baked Yellow PlantainsPlantains, yellow, baked1450.290.422.21.70.68NA1710530041.60.68
TangerinesRaw Tangerines3210.550.343.552.040.74NA151025201.900.66
ClementinesRaw ClementinesNA0.910.326.771.60.8NA255NA51902.1300.64
Dried Zante CurrantsCurrants, zante, dried6.90.280.242.8NA0.51NA17.208.100.195.70.64
ZESPRI SunGold KiwifruitRaw ZESPRI SunGold Kiwifruit7.9400.591.830.950.63NA2460.63128001148.40.63
Bartlett PearsRaw Bartlett Pears7.940.0950.211.30.330.21NA47.6NA35NA0.95300.63
Frozen NanceNance, frozen, unsweetened27.40.10.1221.230.14NA54.8NA634NA8.5681.50.62
Golden RaisinsGolden Seedless Raisins00.0130.321.9NA0.54NA505.300.25.80.61
Valencia OrangesRaw Valencia Oranges1220.890.412.82.550.64NA39804950NANA0.61
SapodillaRaw Sapodilla1800.121.21.50.22NA84.3088.6NANANA0.6
Dark RaisinsDark Seedless Raisins00.180.211.3NA0.29NA8.3603.8500.25.850.6
Green PlantainsRaw Green PlantainsNA0.330.331.81.740.23NA92NA66.4NANANA0.59
BreadfruitRaw Breadfruit00.530.154.372.20.49NA68014100.492.430.58
Sweet CherriesRaw Sweet Cherries240.210.261.221.580.39NA31.7055.600.5616.70.56
LoquatsRaw Loquats8090.20.261.9NA1.06NA149010.6NANANA0.53
Sugar-applesRaw Sugar-apples00.590.64.71.21.06NA74.50193NANANA0.53
LitchisRaw Litchis00.0830.494.57NA0.76NA106054200.533.030.53
Passion-fruit, PurpleRaw Passion-fruit, Purple33000.677.73NA0.52NA72015500.13.60.52
Deglet Noor DatesDates, deglet noor00.0920.122.261.040.29NA33.700.7100.0894.80.51
Vitamins in Top 100 Whole Fruits with the highest Zinc content per 500 kcal
In the above table you can find and compare the amount of vitamins in whole fruits , sorted by most amount of Zinc per 500 calories.
Top 5 whole fruits with most amount of zinc per 500 calories are:
- Raw Blackberries
- Horned melon
- Raw Raspberries
- Red Frozen Raspberries
- Raw Cantaloupe Melons