Welcome to the list of the top 10 dried fruit highest in zinc content. Where the amount of zinc ranges from 1 mg to 0.39 mg per 100g. The top dried fruit is Apricots, dehydrated (low-moisture), sulfured, uncooked with the highest zinc content, which in 100g contains 1 mg of zinc.

The total recommended daily allowance or RDA for zinc is 15 mg. For the 100g serving of Apricots, dehydrated (low-moisture), sulfured, uncooked, which contains 1 mg of zinc, the corresponding RDA zinc percentage is 7 %, which is the highest item from the list of dried fruit high in zinc.

Our proprietary nutritional density score gives a nutritional value out of 100 based on 9 different vitamins, minerals and macro nutrients. Apricots, dehydrated (low-moisture), sulfured, uncooked has a nutritional value score of 16 out of 100.Comparing the zinc content and the nutritional density in 100g for Apricots, dehydrated (low-moisture), sulfured, uncooked; We class this as a medium to low zinc content item compared with all foods in our database.In terms of overall nutritional value we class this as an item with a medium nutritional density value from our list of dried fruit.



Other important and zinc related nutrients are Calories, Protein, Fat and Carbohydrate. For this 100g serving for Apricots, dehydrated (low-moisture), sulfured, uncooked, which is the top of the dried fruit list for zinc content in your diet, the amount of Calories is 320 kcal (16% RDA), the amount of Protein is 4.9 g (9% RDA), the amount of Fat is 0.62 g (1% RDA) and the amount of Carbohydrate is 82.89 g (64% RDA). The nutritional content and facts for 100g, which includes Calories, Protein, Fat and Carbohydrate is shown in the bar chart below as percentages of the recommended daily allowance along with the zinc content in Apricots, dehydrated (low-moisture), sulfured, uncooked from the list of dried fruit.

zinc and nutrition facts in dried fruit per 100g



Top Twenty List - Highest zinc Content per 100g

Below is a basic list for zinc in dried fruit for the top 20 dried fruit. A more comprehensive list for the top items can be found at the bottom of the page along with different servings.

1. Apricots, dehydrated (low-moisture), sulfured, uncooked 1mg (7%RDA)
2. Peaches, dehydrated (low-moisture), sulfured, uncooked 0.78mg (5%RDA)
3. Prunes, dehydrated (low-moisture), uncooked 0.75mg (5%RDA)
4. Currants, zante, dried 0.66mg (4%RDA)
5. Bananas, dehydrated, or banana powder 0.61mg (4%RDA)
6. Peaches, dried, sulfured, uncooked 0.57mg (4%RDA)
7. Figs, dried, uncooked 0.55mg (4%RDA)
8. Plums, dried (prunes), uncooked 0.44mg (3%RDA)
9. Persimmons, japanese, dried 0.42mg (3%RDA)
10. Pears, dried, sulfured, uncooked 0.39mg (3%RDA)

Highest Amount of zinc per Serving

Please remember that the above gives an accurate value in 100g for high zinc foods in your diet. You should also take into account portion sizes when you are considering the zinc nutritional content.

The food with the highest zinc content per typical serving is Apricots, dehydrated (low-moisture), sulfured, uncooked which contains 1.19 mg in 1 cup (or 119 g). The percentage of the recommended daily value for this serving is 8 %. For this serving the Calories content is 380.8 kcal (19% RDA), the Protein content is 5.83 g (10% RDA), the Fat content is 0.74 g (1% RDA) and the Carbohydrate content is 98.64 g (76% RDA).

Milligrams of zinc in dried fruit (per 100g)

The list below gives the total zinc content in the top 10 items from the general description 'dried fruit' each of which show the zinc amount as well as Calories, Protein, Fat and Carbohydrate. The top 10 food items are shown in the graph below, to give a quick and easy dietary comparison for the different items, where each item is listed at the bottom of the page with a nutritional summary.

dried fruit zinc per 100g

Nutritional Information Summary

From the list below you can find a full nutrition facts breakdown for all foods containing zinc which can be scaled for different servings and quantities. We have also sorted our complete nutritional information and vitamin database of over 7000 foods, to give a list of foods rich in zinc.


List of Dried fruit High in zinc Content per 100g

1. Apricots, dehydrated (low-moisture), sulfured, uncooked - Zinc
1 mg of Zinc per 100g (7% RDA)
Nutritional Value = 16 / 100    Food Category - Fruits and Fruit Juices
Zinc
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
1 mg(7%) 320(16%)82.89(64%)0.62(1%)4.9(9%)
Typical Serving Amount : 1 cup (or 119g):
1.19 mg(8%)380.8 kcal(19%)98.64 g(76%)0.74 g(1%)5.83 g(10%)
2. Peaches, dehydrated (low-moisture), sulfured, uncooked - Zinc
0.78 mg of Zinc per 100g (5% RDA)
Nutritional Value = 15 / 100    Food Category - Fruits and Fruit Juices
Zinc
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
0.78 mg(5%) 325(16%)83.18(64%)1.03(2%)4.89(9%)
Typical Serving Amount : 1 cup (or 116g):
0.9 mg(6%)377 kcal(19%)96.49 g(74%)1.19 g(2%)5.67 g(10%)
3. Prunes, dehydrated (low-moisture), uncooked - Zinc
0.75 mg of Zinc per 100g (5% RDA)
Nutritional Value = 14 / 100    Food Category - Fruits and Fruit Juices
Zinc
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
0.75 mg(5%) 339(17%)89.07(69%)0.73(1%)3.7(7%)
Typical Serving Amount : 1 cup (or 132g):
0.99 mg(7%)447.48 kcal(22%)117.57 g(90%)0.96 g(1%)4.88 g(9%)
4. Currants, zante, dried - Zinc
0.66 mg of Zinc per 100g (4% RDA)
Nutritional Value = 15 / 100    Food Category - Fruits and Fruit Juices
Zinc
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
0.66 mg(4%) 283(14%)74.08(57%)0.27(0%)4.08(7%)
Typical Serving Amount : 1 cup (or 144g):
0.95 mg(6%)407.52 kcal(20%)106.68 g(82%)0.39 g(1%)5.88 g(11%)
5. Bananas, dehydrated, or banana powder - Zinc
0.61 mg of Zinc per 100g (4% RDA)
Nutritional Value = 15 / 100    Food Category - Fruits and Fruit Juices
Zinc
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
0.61 mg(4%) 346(17%)88.28(68%)1.81(3%)3.89(7%)
Typical Serving Amount : 1 cup (or 100g):
0.61 mg(4%)346 kcal(17%)88.28 g(68%)1.81 g(3%)3.89 g(7%)
Other Serving Size : 1 tbsp (or 6.2g):
0.04 mg(0%)21.45 kcal(1%)5.47 g(4%)0.11 g(0%)0.24 g(0%)
6. Peaches, dried, sulfured, uncooked - Zinc
0.57 mg of Zinc per 100g (4% RDA)
Nutritional Value = 16 / 100    Food Category - Fruits and Fruit Juices
Zinc
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
0.57 mg(4%) 239(12%)61.33(47%)0.76(1%)3.61(6%)
Typical Serving Amount : 1 cup, halves (or 160g):
0.91 mg(6%)382.4 kcal(19%)98.13 g(75%)1.22 g(2%)5.78 g(10%)
Other Serving Size : 1 half (or 13g):
0.07 mg(0%)31.07 kcal(2%)7.97 g(6%)0.1 g(0%)0.47 g(1%)
7. Figs, dried, uncooked - Zinc
0.55 mg of Zinc per 100g (4% RDA)
Nutritional Value = 15 / 100    Food Category - Fruits and Fruit Juices
Zinc
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
0.55 mg(4%) 249(12%)63.87(49%)0.93(1%)3.3(6%)
Typical Serving Amount : 1 cup (or 149g):
0.82 mg(5%)371.01 kcal(19%)95.17 g(73%)1.39 g(2%)4.92 g(9%)
Other Serving Size : 1 fig (or 8.4g):
0.05 mg(0%)20.92 kcal(1%)5.37 g(4%)0.08 g(0%)0.28 g(1%)
8. Plums, dried (prunes), uncooked - Zinc
0.44 mg of Zinc per 100g (3% RDA)
Nutritional Value = 15 / 100    Food Category - Fruits and Fruit Juices
Zinc
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
0.44 mg(3%) 240(12%)63.88(49%)0.38(1%)2.18(4%)
Typical Serving Amount : 1 cup, pitted (or 174g):
0.77 mg(5%)417.6 kcal(21%)111.15 g(86%)0.66 g(1%)3.79 g(7%)
Other Serving Size : 1 prune, pitted (or 9.5g):
0.04 mg(0%)22.8 kcal(1%)6.07 g(5%)0.04 g(0%)0.21 g(0%)
9. Persimmons, japanese, dried - Zinc
0.42 mg of Zinc per 100g (3% RDA)
Nutritional Value = 15 / 100    Food Category - Fruits and Fruit Juices
Zinc
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
0.42 mg(3%) 274(14%)73.43(56%)0.59(1%)1.38(2%)
Typical Serving Amount : 1 fruit without refuse (or 34g):
0.14 mg(1%)93.16 kcal(5%)24.97 g(19%)0.2 g(0%)0.47 g(1%)
10. Pears, dried, sulfured, uncooked - Zinc
0.39 mg of Zinc per 100g (3% RDA)
Nutritional Value = 14 / 100    Food Category - Fruits and Fruit Juices
Zinc
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
0.39 mg(3%) 262(13%)69.7(54%)0.63(1%)1.87(3%)
Typical Serving Amount : 1 cup, halves (or 180g):
0.7 mg(5%)471.6 kcal(24%)125.46 g(97%)1.13 g(2%)3.37 g(6%)
Other Serving Size : 1 half (or 18g):
0.07 mg(0%)47.16 kcal(2%)12.55 g(10%)0.11 g(0%)0.34 g(1%)
Other Serving Size : 10 halves (or 175g):
0.68 mg(5%)458.5 kcal(23%)121.98 g(94%)1.1 g(2%)3.27 g(6%)






zinc and Nutritional Values - Top 221 Foods

Vegetables

leeks, turnip greens, swiss chard, mustard greens, yams, fennel, artichokes, broccoli, cauliflower, kale, green beans, brussel sprouts, cabbage, sweet potato, a potato, carrots, lettuce, iceberg lettuce, spinach, shiitake mushrooms, celery, salad, mushrooms, potatoes, baked potato, onions, asparagus, pumpkin, radishes, taro, turnips, okra, rhubarb, sweet corn, cowpeas, seaweed, broadbeans

Fruits

a banana, an apple, an orange, a peach, apricots, butternut squash, lemon, grapes, watermelon, strawberries, green grapes, kiwi, blueberries, zucchini, figs, honeydew, eggplant, dates, olives, a pear, coconut, cranberries, pomegranate, a mango, pineapple, cherries, cantaloupe, grapefruit, tangerine, nectarines, raisins, plums, tomatoes, chili peppers, chilis, peppers, avocado, cucumber, summer squash, winter squash, papaya, prunes, fruit salad, persimmons

Seafood

salmon, cod, sardines, shrimp, tuna, fish, tuna salad, halibut, sea bass, scallops, crab, lobster, oysters, herring, haddock, halibut, mackerel, pike, pollock, trout

Drinks

coffee, apple juice, cranberry juice, red wine, skim milk, white wine, wine, milk, beer, alcohol, coke, soy milk, whole milk, prune juice, tea, a shake, coconut milk, orange juice, energy drinks, soft drinks, grapefruit juice, lemon juice, lemonade

Nuts and Seeds

chia seeds, sunflower seeds, pecans, pumpkin seeds, hazelnuts, nuts, almonds, sesame seeds, walnuts, cashews, peanuts, chestnuts, coconut meat, ginkgo nuts, mixed nuts, macadamia nuts

Beans and Lentils

soybeans, pinto beans, kidney beans, lentils, black beans, lima beans, navy beans, beets, beans, garbanzo beans, baked beans

Meat

beef, steak, deer, bacon, chicken, fried chicken, turkey, turkey breast, chicken breast, meatloaf, ham, lamb, sausages, chicken light meat, chicken dark meat, chicken leg, fried chicken, roasted chicken, chicken thigh, chicken wings, duck, goose, pheasant, quail, pigeon, turkey light meat, turkey dark meat, turkey breast, turkey leg, turkey wing, emu, ostrich, frankfurter, pate, pork sausage, salami, bratwurst, pork loin, ground pork, lamb shank, veal, bison, beef liver, beef ribs

Fast Foods

french fries, pizza, a slice of pizza, hot dog, hamburger, a cheeseburger, a big mac

Dairy and Cheese

ricotta, yogurt, cottage cheese, an egg, egg whites, goats cheese, cheddar, cheddar cheese, cheese, hard boiled egg, feta cheese, mozzarella, low fat yogurt

Bread, Rice, Grains and Pasta

rye, millet, flaxseed, barley, buckwheat, whole wheat bread, a bagel, white bread, bread, quinoa, corn, spaghetti, rice, pasta, brown rice, white rice, cooked egg, mexican cheese, fruit yogurt

Spreads, Sauces and Herbs

hummus, mayonnaise, butter, peanut butter, soy sauce, thyme, basil, rosemary, pepper, coriander, dill, parsley, spices, chili sauce

Sweets, Desserts and Snacks

popcorn, chips, nachos, a granola bar, saltine crackers, cheesecake, jello, ice cream, doughnuts, chocolate, puddings, frozen yogurt, a snickers bar, croissants, danish pastry, english muffins, blueberry muffins, pie, pop tarts, coffeecake, crackers, potato chips, rice cakes, tortilla chips, fudge, puddings, syrups, dark chocolate, sundae, pretzels, pop tarts

Breakfast Cereal

granola, cheerios, oatmeal, kelloggs cereals, general mills cereals

Miscellaneous

spirulina, honey, sugar, brown sugar, tofu, olive oil, garlic, tempeh, oats, salad dressing, tomato soup, mushroom soup, chicken soup, vegetable soup, infant formula, cooking oil, shortening, fish oil, soybean oil, soy protein, gravy, raisins, currants, balsam pear, succotash, macaroni, egg noodles, japanese noodles, macaroni and cheese, burrito