Cashew NutsRaw Cashew Nuts37022NA66.8292016.6NA5930660019912057.852
FlaxseedSeeds, flaxseed255012NA57.3392025NA6420813025430043.469.6
HazelnutsNuts, hazelnuts or filberts114017.3NA47163061.8NA2900680024024.553
Pistachio NutsRaw Pistachio Nuts1050133439.2121012NA49001025070102243.7
AlmondsNuts, almonds269010.3NA37270021.84534810733041103144
Macadamia NutsRaw Macadamia Nuts8507.56NA37130041.3NA1880368036501313.6
WalnutsEnglish Walnuts98016NA291580342103460441049203140.7
TamarindsRaw Tamarinds7400.86NA28920NANA11306280132801314
PecansPecans nuts7001210025.31210451562770410038045.335.2
Native PersimmonsRaw Native Persimmons270NANA25NANANA2603100NA10NA644
CoconutRaw Coconut Meat1404.35NA24.332015NA1130356010120011470
RowalRaw Rowal15010.6NA223201.55NA5201310NA404.3714
MulberriesRaw Mulberries3900.6NA18.5180NANA380194061001.2877
Coconut MilkRaw Coconut Milk1602.66NA16.43709.16NA10002630621506.7676
ElderberriesRaw Elderberries3800.61NA1650NANA39028006601.1798
Passion-fruit, PurpleRaw Passion-fruit, Purple1200.86NA16290NANA680348062801729
Black CurrantsRaw European Black Currants5500.86NA15.42402.56NA5903220NA202.7820
RoselleRaw Roselle2150NANA15510NANA3702080NA60NA866
Japanese ChestnutsRaw Japanese Chestnuts3105.62NA14.549016NA7203290NA14011614
Chinese ChestnutsRaw Chinese Chestnuts1803.63NA1484016NA9604470NA308.7440
CarissaRaw Carissa1102.1NA13160NANA702600NA30NA842
KiwanoHorned melon1300.2NA11.34000.39NA3701230NA204.8890
Deglet Noor DatesDates, deglet noor3902.06NA104302.62NA620656030202.9205
Raw European ChestnutsNuts, chestnuts, european, raw, unpeeled2704.47NA103209.5NA9305180NA305.2487
Red CurrantsRaw Red And White Currants3301.07NA101301.86NA44027506102.3840
GroundcherriesRaw Groundcherries90NANA10NANANA400NANANANA854
Lotus SeedsRaw Lotus Seeds4400.94NA9.55606.2NA16803670NA102.8770
Peeled European ChestnutsPeeled Raw European Chestnuts1904.18NA9.43003.36NA3804840NA204.9520
Medjool DatesDates, medjool6403.62NA95402.96NA6206960NA104.4213
KumquatsRaw Kumquats6200.95NA8.62001.35NA190186001001.7809
Lemon PeelRaw Lemon Peel13400.92NA8150NANA12016007602.5816
Orange PeelRaw Orange Peel16100.92NA8220NANA210212010302.5725
Oranges with Peel Raw Oranges with Peel 7000.57NA8140NANA22019607201.1823
SapodillaRaw Sapodilla2100.86NA8120NANA120193061201780
Mamey SapoteRaw Mamey Sapote1802.13NA7.81102.04NA2604540NA701.9649
Green PlantainsRaw Green Plantains201.16NA7.54101.1NA3104310NA201.8611
Custard-appleRaw Custard-apple300NANA7.1180NANA2103820NA40NA715
Mammy-appleRaw Mammy-apple1100.86NA7160NANA11047061501862
QuincesRaw Quinces1101.3NA780NANA17019706400.4838
RaspberriesRaw Raspberries2500.9NA6.92206.7NA29015102104.2858
BlackberriesRaw Blackberries2901.65NA6.22006.46NA22016204105.3882
LemonRaw Lemons Without Peel2600.37NA6800.3NA16013804200.6890
LimesRaw Limes3300.65NA6600.08NA18010204201.1883
SoursopRaw Soursop1400.86NA6210NANA270278061401812
Sugar-applesRaw Sugar-apples2400.86NA6210NANA32024706901732
AvocadosRaw Avocados1201.9705.52901.42NA52048504706.4732
Yellow PlantainsRaw Yellow Plantains300.74NA5.53601.44NA320487015401.9652
BreadfruitRaw Breadfruit1700.84NA5.42500.6NA30049006201.2707
JujubeRaw Jujube2100.73NA4.81000.84NA2302500NA300.5779
DurianRaw or Frozen Durian602.07NA4.33003.25NA3904360NA202.8650
StrawberriesRaw Strawberries1600.48444.11303.86NA24015304101.4910
ApricotsRaw Apricots1300.78NA3.91000.77NA23025901102864
FigsRaw Figs3500.7NA3.71701.28NA14023202101.5791
Sweet CherriesRaw Sweet Cherries1300.6203.61100.79.72102220000.7823
CrabapplesRaw Crabapples1800.67NA3.6701.15NA1501940NA10NA789
Red Or Green GrapesRaw Red Or Green Grapes1001.27783.6700.71NA20019101200.7805
Casaba MelonsRaw Casaba Melons1100.6NA3.41100.35NA5018204900.7919
Red Sour CherriesRaw Red Sour Cherries1601.04NA3.2901.12NA15017300301861
GooseberriesRaw Gooseberries2500.7NA3.11001.44NA27019806101.2879
Green KiwifruitRaw Green Kiwifruit3401.3NA3.11700.98NA34031202301.4831
LitchisRaw Litchis501.48NA3.11000.55NA31017106100.7818
PomegranatesRaw Pomegranates1001.58NA31201.2NA36023605303.5779
Prickly PearsRaw Prickly Pears5600.8NA3850NANA24022006501.2876
American Type GrapesRaw American Type Grapes1400.4NA2.9507.18NA10019101200.4813
Coconut WaterCoconut Water (liquid From Coconuts)2400.4NA2.92501.42NA20025001010501950
PineappleRaw Pineapple1301.1NA2.91209.2708010901101.2860
BlueberriesRaw Blueberries600.57NA2.8603.36NA1207701101.6842
LoquatsRaw Loquats1600.4NA2.81301.48NA27026606100.5867
NectarinesRaw Nectarines600.86NA2.8900.54NA2602010001.7876
Extra Sweet PineappleRaw Extra Sweet Pineapple1301.13NA2.81208.2NA8010801101.2857
CherimoyaRaw Cherimoya1000.69NA2.71700.93NA2602870NA701.6794
BananasRaw Bananas500.78222.62702.7NA220358010101.5749
Muscadine GrapesRaw Muscadine Grapes3701.2NA2.614019.7NA2402030NA101.1843
GuavasRaw Common Guavas1802.3NA2.62201.5NA40041706202.3808
PapayasRaw Papayas2000.45NA2.52100.4NA10018206800.8881
Peaches, YellowRaw Yellow Peaches600.68402.5900.61NA2001900101.7889
Traditional PineappleTraditional Raw Pineapple1300.81NA2.512016NA9012500100.8872
Green Anjou PearsRaw Green Anjou Pears1100.77NA2.4700.48NA13012700101833
WatermelonRaw Watermelon700.42152.41000.38NA11011204101915
CranberriesRaw Cranberries800.56NA2.3602.67NA1108001200.9873
JackfruitRaw Jackfruit2400.76NA2.32900.43NA2104480NA201.3735
Strawberry GuavasRaw Strawberry Guavas210NANA2.2170NANA2702920NA370NA807
ZESPRI SunGold KiwifruitRaw ZESPRI SunGold Kiwifruit1701.502.11200.48NA25031504300.8824
Cantaloupe MelonsRaw Cantaloupe Melons900.41102.11200.41NA150267041601.8902
Java-plumRaw Java-plum190NANA1.9150NANA170790NA140NA831
Bartlett PearsRaw Bartlett Pears900.78NA1.9600.37NA11010101100.8841
Red Anjou PearsRaw Red Anjou Pears1100.7NA1.9700.56NA13012301101.3842
PearsRaw Pears900.82221.8700.48NA12011601101840
Honeydew MelonsRaw Honeydew Melons600.24NA1.71000.27NA110228071800.9898
PlumsRaw Plums600.57201.7700.52NA1601570001872
MangosRaw Mangos1101.1NA1.61000.63NA14016806100.9835
Bosc PearsRaw Bosc Pears1001.04NA1.5700.47NA14012200101.3832
Japanese PersimmonsRaw Japanese Persimmons801.13NA1.5903.55NA17016106101.1803
Japanese PersimmonsRaw Japanese Persimmons801.13NA1.5903.55NA17016106101.1803
Japanese PersimmonsRaw Japanese Persimmons801.13NA1.5903.55NA17016106101.1803
Japanese PersimmonsRaw Japanese Persimmons801.13NA1.5903.55NA17016106101.1803
TangerinesRaw Tangerines3700.42NA1.51200.39NA20016601200.7852
ClementinesRaw Clementines3000.43NA1.41000.23NA21017701100.6866
FeijoaRaw Feijoa1700.36NA1.4900.84NA1901720NA300.6833
LongansRaw Longans101.7NA1.31000.52NA2102660NA00.5828
Minerals in Top 100 Fresh Fruits & Nuts with the highest Iron content per 1 kg
In the above table you can find and compare the amount of minerals in fresh fruits & nuts , sorted by most amount of Iron per 1 kilogram.
Top 5 fresh fruits & nuts with most amount of iron per 1 kilogram are:
- Raw Cashew Nuts
- Flaxseed
- Hazelnuts
- Raw Pistachio Nuts
- Almonds