Cashew NutsRaw Cashew Nuts1478.7NA26.511596.57NA235426197947.62320.6
FlaxseedSeeds, flaxseed10124.84NA22.715569.85NA2548322710111917.227.6
HazelnutsNuts, hazelnuts or filberts4526.85NA18.764724.5NA115126999.5309.7221
Pistachio NutsRaw Pistachio Nuts4175.1613.515.64804.76NA1945406827.83.978.7317.3
AlmondsNuts, almonds10684.1NA14.710728.651801909290916.33.9712.417.5
Macadamia NutsRaw Macadamia Nuts3373NA14.651616.4NA746146114.3205.165.4
WalnutsEnglish Walnuts3896.3NA11.562713.583.31373175019.47.9412.316
TamarindsRaw Tamarinds2940.34NA11365NANA44824925.161110.4125
PecansPecans nuts2784.7639.7104801862109916271501814
Native PersimmonsRaw Native Persimmons107NANA9.92NANANA1031230NA3.97NA256
CoconutRaw Coconut Meat55.61.73NA9.641275.95NA44814134079.44.37187
RowalRaw Rowal59.54.2NA8.731270.62NA206520NA161.7283
MulberriesRaw Mulberries1550.24NA7.3471.4NANA1517702.439.70.48348
Coconut MilkRaw Coconut Milk63.51.06NA6.51473.64NA397104424.659.52.66268
ElderberriesRaw Elderberries1510.24NA6.3520NANA15511112.4240.44317
Passion-fruit, PurpleRaw Passion-fruit, Purple47.60.34NA6.35115NANA27013812.41110.4289
Black CurrantsRaw European Black Currants2180.34NA6.1951NA2341278NA7.941.07325
RoselleRaw Roselle853NANA5.87202NANA147826NA24NA344
Japanese ChestnutsRaw Japanese Chestnuts1232.23NA5.751946.3NA2861306NA55.64.37244
Chinese ChestnutsRaw Chinese Chestnuts71.41.44NA5.63336.35NA3811774NA123.45174
CarissaRaw Carissa43.70.83NA5.263.5NANA27.81032NA12NA334
KiwanoHorned melon51.60.079NA4.51590.15NA147488NA7.941.9353
Deglet Noor DatesDates, deglet noor1550.82NA4.051711.04NA2462604127.941.1581.5
Raw European ChestnutsNuts, chestnuts, european, raw, unpeeled1071.77NA41273.78NA3692056NA122.06193
Red CurrantsRaw Red And White Currants1310.42NA3.9751.60.74NA17510912.43.970.91333
GroundcherriesRaw Groundcherries35.7NANA3.97NANANA159NANANANA339
Lotus SeedsRaw Lotus Seeds1750.37NA3.772222.46NA6671457NA3.971.1306
Peeled European ChestnutsPeeled Raw European Chestnuts75.41.66NA3.731191.33NA1511921NA7.941.94206
Medjool DatesDates, medjool2541.44NA3.572141.17NA2462762NA3.971.7584.6
KumquatsRaw Kumquats2460.38NA3.479.40.54NA75.4738039.70.67321
Lemon PeelRaw Lemon Peel5320.37NA3.1859.5NANA47.66352.78240.99324
Orange PeelRaw Orange Peel6390.37NA3.1887.3NANA83.38413.97120.99288
Oranges with Peel Raw Oranges with Peel 2780.23NA3.1855.6NANA87.37782.787.940.44327
SapodillaRaw Sapodilla83.30.34NA3.1847.6NANA47.67662.447.60.4310
Mamey SapoteRaw Mamey Sapote71.40.85NA3.143.70.81NA1031802NA27.80.75257
Green PlantainsRaw Green Plantains7.940.46NA2.981630.43NA1231711NA7.940.71243
Custard-appleRaw Custard-apple119NANA2.871.4NANA83.31516NA16NA284
Mammy-appleRaw Mammy-apple43.70.34NA2.7863.5NANA43.71872.459.50.4342
QuincesRaw Quinces43.70.52NA2.7831.8NANA67.57822.4160.16333
RaspberriesRaw Raspberries990.36NA2.7487.32.66NA1155990.793.971.67340
BlackberriesRaw Blackberries1150.65NA2.4679.42.56NA87.36431.63.972.1350
LemonRaw Lemons Without Peel1030.15NA2.431.80.12NA63.55481.67.940.24353
LimesRaw Limes1310.26NA2.4240.032NA71.44051.67.940.44350
SoursopRaw Soursop55.60.34NA2.483.3NANA10711032.455.60.4322
Sugar-applesRaw Sugar-apples950.34NA2.483.3NANA1279802.435.70.4291
AvocadosRaw Avocados47.60.7527.82.21150.56NA20619251.627.82.54291
Yellow PlantainsRaw Yellow Plantains120.29NA2.21430.57NA12719335.95160.75259
BreadfruitRaw Breadfruit67.50.33NA2.14990.24NA11919452.47.940.48280
JujubeRaw Jujube83.30.29NA1.939.70.33NA91992NA120.2309
DurianRaw or Frozen Durian240.82NA1.71191.3NA1551730NA7.941.1258
StrawberriesRaw Strawberries63.50.1917.51.6351.61.53NA956071.63.970.56361
ApricotsRaw Apricots51.60.31NA1.5539.70.31NA9110280.43.970.79343
FigsRaw Figs1390.28NA1.4767.50.51NA55.69210.793.970.6314
Sweet CherriesRaw Sweet Cherries51.60.247.941.4343.70.283.8583.3881000.28326
CrabapplesRaw Crabapples71.40.27NA1.4327.80.46NA59.5770NA3.97NA313
Red Or Green GrapesRaw Red Or Green Grapes39.70.5311.4327.80.28NA79.47580.47.940.28320
Casaba MelonsRaw Casaba Melons43.70.24NA1.3543.70.14NA207221.635.70.28365
Red Sour CherriesRaw Red Sour Cherries63.50.41NA1.2735.70.44NA59.56870120.4342
GooseberriesRaw Gooseberries990.28NA1.2339.70.57NA1077862.43.970.48349
Green KiwifruitRaw Green Kiwifruit1350.52NA1.2367.50.39NA13512380.79120.56330
LitchisRaw Litchis200.59NA1.2339.70.22NA1236792.43.970.28324
PomegranatesRaw Pomegranates39.70.63NA1.247.60.47NA1439372121.4309
Prickly PearsRaw Prickly Pears2220.32NA1.2337NANA958732.4200.48347
American Type GrapesRaw American Type Grapes55.60.16NA1.15202.85NA39.77580.47.940.16323
Coconut WaterCoconut Water (liquid From Coconuts)950.16NA1.15990.56NA79.49923.974170.4377
PineappleRaw Pineapple51.60.44NA1.1547.63.68031.84330.43.970.48341
BlueberriesRaw Blueberries240.23NA1.1241.33NA47.63060.43.970.64334
LoquatsRaw Loquats63.50.16NA1.151.60.59NA10710562.43.970.2344
NectarinesRaw Nectarines240.34NA1.135.70.21NA103798000.67348
Extra Sweet PineappleRaw Extra Sweet Pineapple51.60.45NA1.147.63.25NA31.84290.43.970.48340
CherimoyaRaw Cherimoya39.70.27NA1.0767.50.37NA1031139NA27.80.64315
BananasRaw Bananas200.318.731.031071.07NA87.314213.973.970.6297
Muscadine GrapesRaw Muscadine Grapes1470.47NA1.0355.67.83NA95806NA3.970.44335
GuavasRaw Common Guavas71.40.91NA1.0387.30.6NA15916552.47.940.91321
PapayasRaw Papayas79.40.18NA0.9983.30.16NA39.77222.431.80.32350
Peaches, YellowRaw Yellow Peaches240.27160.9935.70.24NA79.47540.400.67353
Traditional PineappleTraditional Raw Pineapple51.60.32NA0.9947.66.32NA35.749603.970.32346
Green Anjou PearsRaw Green Anjou Pears43.70.31NA0.9527.80.19NA51.650403.970.4331
WatermelonRaw Watermelon27.80.175.950.9539.70.15NA43.74451.63.970.4363
CranberriesRaw Cranberries31.80.22NA0.91241.06NA43.73180.47.940.36347
JackfruitRaw Jackfruit950.3NA0.911150.17NA83.31778NA7.940.52292
Strawberry GuavasRaw Strawberry Guavas83.3NANA0.8767.5NANA1071159NA147NA320
ZESPRI SunGold KiwifruitRaw ZESPRI SunGold Kiwifruit67.50.600.8347.60.19NA9912501.6120.32327
Cantaloupe MelonsRaw Cantaloupe Melons35.70.163.970.8347.60.16NA59.510601.663.50.71358
Java-plumRaw Java-plum75.4NANA0.7559.5NANA67.5314NA55.6NA330
Bartlett PearsRaw Bartlett Pears35.70.31NA0.75240.15NA43.74010.43.970.32334
Red Anjou PearsRaw Red Anjou Pears43.70.28NA0.7527.80.22NA51.64880.43.970.52334
PearsRaw Pears35.70.338.730.7127.80.19NA47.64600.43.970.4333
Honeydew MelonsRaw Honeydew Melons240.095NA0.6739.70.11NA43.79052.7871.40.36356
PlumsRaw Plums240.237.940.6727.80.21NA63.5623000.4346
MangosRaw Mangos43.70.44NA0.6439.70.25NA55.66672.43.970.36331
Bosc PearsRaw Bosc Pears39.70.41NA0.627.80.19NA55.648403.970.52330
Japanese PersimmonsRaw Japanese Persimmons31.80.45NA0.635.71.4NA67.56392.43.970.44319
Japanese PersimmonsRaw Japanese Persimmons31.80.45NA0.635.71.4NA67.56392.43.970.44319
Japanese PersimmonsRaw Japanese Persimmons31.80.45NA0.635.71.4NA67.56392.43.970.44319
Japanese PersimmonsRaw Japanese Persimmons31.80.45NA0.635.71.4NA67.56392.43.970.44319
TangerinesRaw Tangerines1470.17NA0.647.60.15NA79.46590.47.940.28338
ClementinesRaw Clementines1190.17NA0.5639.70.091NA83.37030.43.970.24344
FeijoaRaw Feijoa67.50.14NA0.5635.70.33NA75.4683NA120.24331
LongansRaw Longans3.970.67NA0.5239.70.21NA83.31056NA00.2328
Minerals in Top 100 Fresh Fruits & Nuts with the highest Iron content per 14 oz
In the above table you can find and compare the amount of minerals in fresh fruits & nuts , sorted by most amount of Iron per 14 ounces.
Top 5 fresh fruits & nuts with most amount of iron per 14 ounces are:
- Raw Cashew Nuts
- Flaxseed
- Hazelnuts
- Raw Pistachio Nuts
- Almonds