I composed two lists with a few examples of the fruitarian food sources of zinc: fruits, seeds, seaweeds and mushrooms. You can compare the amounts of zinc in them with the recommended daily allowance of the mineral. RDA is usually around 20% higher than the amount needed for half of the healthy people.
The RDA (recommended dietary allowance) of zinc for healthy adult women and men is 8 mg a day and 11 mg a day, respectively.
Examples of high in zinc plant food sources, fruits and seeds:
- Sesame seeds, whole, dried (~ 8 mg /100 g or ~ 1/5 of a pound, lb)
- Pumpkin and squash seeds, dried - pepitas (~ 7 mg /100 g)
- Pine seeds (~ 6 mg / 100 g)
- Sunflower seeds (~ 5 mg /100 g)
- Tomatoes, sun-dried (~ 2 mg in 100 g)
- Lentils, sprouted (~ 2 mg in 100 g)
- Almonds (~ 1 mg zinc in about 25 whole almonds)
- Green peas, fresh or unfrozen (~ 1 mg zinc in 1 cup)
- Avocados (~ 1 mg zinc in one bigger fruit)
- Blackberries (~ 0.8 mg zinc in one cup - 150 g)
Other fruitarian foods high in zinc, algae and mushrooms:
- Seaweed agar, dried (~ 6 mg zinc in 100 g)
- Seaweed, spirulina, dried (~ 2 mg zinc in 100 g)
- Seaweed kelp, raw (~ 1 mg in 100 g)
- Mushrooms, shiitake (~ 1 mg in 100 g)
