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Spices
Fruits
Vegetables
Nuts
Legumes
Cereals
Cashew NutsRaw Cashew Nuts1689.96NA30.313247.5NA269029949054.426.223.6
FlaxseedSeeds, flaxseed11575.53NA26177811.3NA2912368811513619.731.6
HazelnutsNuts, hazelnuts or filberts5177.82NA21.373928NA131530841101124
Pistachio NutsRaw Pistachio Nuts4765.915.417.85495.44NA2223464931.84.549.9820
AlmondsNuts, almonds12204.68NA1712259.92052182332518.64.541420
Macadamia NutsRaw Macadamia Nuts3863.43NA16.759018.7NA853166916.322.75.96.17
WalnutsEnglish Walnuts4457.2NA1371715.5951569200022.29.071418.5
TamarindsRaw Tamarinds3360.39NA12.7417NANA51328495.91270.45142
PecansPecans nuts3185.4445.411.554920.470.81256186017.2020.516
Native PersimmonsRaw Native Persimmons122NANA11.3NANANA1181406NA4.54NA292
CoconutRaw Coconut Meat63.51.97NA111456.8NA513161546915213
RowalRaw Rowal684.8NA9.981450.7NA236594NA181.95324
MulberriesRaw Mulberries1770.27NA8.481.6NANA1728802.7245.40.54398
Coconut MilkRaw Coconut Milk72.61.2NA7.441684.15NA454119328683.04307
ElderberriesRaw Elderberries1720.28NA7.2622.7NANA17712702.7227.20.5362
Passion-fruit, PurpleRaw Passion-fruit, Purple54.40.39NA7.26132NANA30815792.721270.45331
Black CurrantsRaw European Black Currants2490.39NA71091.16NA2681461NA9.071.22372
RoselleRaw Roselle975NANA6.7231NANA168943NA27.2NA393
Japanese ChestnutsRaw Japanese Chestnuts1412.55NA6.582227.2NA3271492NA63.55279
Chinese ChestnutsRaw Chinese Chestnuts81.61.65NA6.43817.26NA4352028NA13.63.95199
CarissaRaw Carissa500.95NA5.9472.6NANA31.81179NA13.6NA382
KiwanoHorned melon590.091NA5.131810.18NA168558NA9.072.18404
Deglet Noor DatesDates, deglet noor1770.93NA4.631951.2NA281297613.69.071.393
Red CurrantsRaw Red And White Currants1500.49NA4.54590.84NA20012472.724.541.04381
GroundcherriesRaw Groundcherries41NANA4.54NANANA181NANANANA387
Lotus SeedsRaw Lotus Seeds2000.43NA4.32542.8NA7621665NA4.541.27349
Peeled European ChestnutsPeeled Raw European Chestnuts861.9NA4.261361.52NA1722195NA9.072.22236
Medjool DatesDates, medjool2901.64NA4.12451.34NA2813157NA4.54297
KumquatsRaw Kumquats2810.43NA3.9910.61NA86844045.40.77367
Lemon PeelRaw Lemon Peel6080.42NA3.6368NANA54.47263.1827.21.13370
Orange PeelRaw Orange Peel7300.42NA3.63100NANA959624.5413.61.13329
Oranges with Peel Raw Oranges with Peel 3180.26NA3.6363.5NANA1008893.189.070.5373
SapodillaRaw Sapodilla950.39NA3.6354.4NANA54.48752.7254.40.45354
Mamey SapoteRaw Mamey Sapote81.60.97NA3.54500.93NA1182059NA31.80.86294
Green PlantainsRaw Green Plantains9.070.53NA3.41860.49NA1411955NA9.070.82277
Custard-appleRaw Custard-apple136NANA3.2281.6NANA951733NA18NA324
Mammy-appleRaw Mammy-apple500.39NA3.1872.6NANA502132.72680.45391
QuincesRaw Quinces500.59NA3.1836.3NANA778942.72180.18380
RaspberriesRaw Raspberries1130.41NA3.131003.04NA1326850.914.541.9389
BlackberriesRaw Blackberries1320.75NA2.8912.93NA1007351.84.542.4400
LemonRaw Lemons Without Peel1180.17NA2.7236.30.14NA72.66261.89.070.27404
LimesRaw Limes1500.29NA2.7227.20.036NA81.64631.89.070.5400
SoursopRaw Soursop63.50.39NA2.7295NANA12212612.7263.50.45368
Sugar-applesRaw Sugar-apples1090.39NA2.7295NANA14511202.72410.45332
AvocadosRaw Avocados54.40.8631.82.51320.64NA23622001.831.82.9332
Yellow PlantainsRaw Yellow Plantains13.60.34NA2.51630.65NA14522096.8180.86296
BreadfruitRaw Breadfruit770.38NA2.451130.27NA13622232.729.070.54320
JujubeRaw Jujube950.33NA2.1845.40.38NA1041134NA13.60.23353
DurianRaw or Frozen Durian27.20.94NA1.951361.47NA1771978NA9.071.27295
StrawberriesRaw Strawberries72.60.22201.86591.75NA1096941.84.540.64413
ApricotsRaw Apricots590.35NA1.7745.40.35NA10411750.454.540.91392
FigsRaw Figs1590.32NA1.68770.58NA63.510520.914.540.68359
Sweet CherriesRaw Sweet Cherries590.279.071.63500.324.4951007000.32373
CrabapplesRaw Crabapples81.60.3NA1.6331.80.52NA68880NA4.54NA358
Red Or Green GrapesRaw Red Or Green Grapes45.40.5835.41.6331.80.32NA918660.459.070.32365
Casaba MelonsRaw Casaba Melons500.27NA1.54500.16NA22.78261.8410.32417
Red Sour CherriesRaw Red Sour Cherries72.60.47NA1.45410.51NA68785013.60.45391
GooseberriesRaw Gooseberries1130.32NA1.445.40.65NA1228982.724.540.54399
Green KiwifruitRaw Green Kiwifruit1540.59NA1.4770.44NA15414150.9113.60.64377
LitchisRaw Litchis22.70.67NA1.445.40.25NA1417762.724.540.32371
PomegranatesRaw Pomegranates45.40.72NA1.3654.40.54NA16310702.2713.61.6353
Prickly PearsRaw Prickly Pears2540.36NA1.36386NANA1099982.7222.70.54397
American Type GrapesRaw American Type Grapes63.50.18NA1.322.73.26NA45.48660.459.070.18369
Coconut WaterCoconut Water (liquid From Coconuts)1090.18NA1.31130.64NA9111344.544760.45431
PineappleRaw Pineapple590.5NA1.354.44.2036.34940.454.540.54390
BlueberriesRaw Blueberries27.20.26NA1.2727.21.52NA54.43490.454.540.73382
LoquatsRaw Loquats72.60.18NA1.27590.67NA12212072.724.540.23393
NectarinesRaw Nectarines27.20.39NA1.27410.24NA118912000.77397
Extra Sweet PineappleRaw Extra Sweet Pineapple590.51NA1.2754.43.7NA36.34900.454.540.54389
CherimoyaRaw Cherimoya45.40.31NA1.22770.42NA1181302NA31.80.73360
BananasRaw Bananas22.70.359.981.181221.22NA10016244.544.540.68340
Muscadine GrapesRaw Muscadine Grapes1680.54NA1.1863.58.95NA109921NA4.540.5382
GuavasRaw Common Guavas81.61.04NA1.181000.68NA18118912.729.071.04367
PapayasRaw Papayas910.2NA1.13950.18NA45.48262.7236.30.36399
Peaches, YellowRaw Yellow Peaches27.20.31181.13410.28NA918620.4500.77403
Traditional PineappleTraditional Raw Pineapple590.37NA1.1354.47.23NA4156704.540.36396
Green Anjou PearsRaw Green Anjou Pears500.35NA1.131.80.22NA5957604.540.45378
WatermelonRaw Watermelon31.80.196.81.145.40.17NA505081.84.540.45415
CranberriesRaw Cranberries36.30.25NA1.0427.21.2NA503630.459.070.41396
JackfruitRaw Jackfruit1090.34NA1.041320.2NA952032NA9.070.59333
Strawberry GuavasRaw Strawberry Guavas95NANA177NANA1221324NA168NA366
ZESPRI SunGold KiwifruitRaw ZESPRI SunGold Kiwifruit770.6800.9554.40.22NA11314291.813.60.36374
Cantaloupe MelonsRaw Cantaloupe Melons410.194.540.9554.40.19NA6812111.872.60.82409
Java-plumRaw Java-plum86NANA0.8668NANA77358NA63.5NA377
Bartlett PearsRaw Bartlett Pears410.35NA0.8627.20.17NA504580.454.540.36382
Red Anjou PearsRaw Red Anjou Pears500.32NA0.8631.80.25NA595580.454.540.59382
PearsRaw Pears410.379.980.8231.80.22NA54.45260.454.540.45381
Honeydew MelonsRaw Honeydew Melons27.20.11NA0.7745.40.12NA5010343.1881.60.41407
PlumsRaw Plums27.20.269.070.7731.80.24NA72.6712000.45396
MangosRaw Mangos500.5NA0.7345.40.29NA63.57622.724.540.41379
Bosc PearsRaw Bosc Pears45.40.47NA0.6831.80.21NA63.555304.540.59377
Japanese PersimmonsRaw Japanese Persimmons36.30.51NA0.68411.6NA777302.724.540.5364
Japanese PersimmonsRaw Japanese Persimmons36.30.51NA0.68411.6NA777302.724.540.5364
Japanese PersimmonsRaw Japanese Persimmons36.30.51NA0.68411.6NA777302.724.540.5364
Japanese PersimmonsRaw Japanese Persimmons36.30.51NA0.68411.6NA777302.724.540.5364
TangerinesRaw Tangerines1680.19NA0.6854.40.18NA917530.459.070.32386
ClementinesRaw Clementines1360.2NA0.6445.40.1NA958030.454.540.27393
FeijoaRaw Feijoa770.16NA0.64410.38NA86780NA13.60.27378
LongansRaw Longans4.540.77NA0.5945.40.24NA951207NA00.23375

Minerals in Top 100 Fresh Fruits & Nuts with the highest Iron content per 1 lb

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 pound.

Top 5 fresh fruits & nuts with most amount of iron per 1 pound are:

  1. Raw Cashew Nuts
  2. Flaxseed
  3. Hazelnuts
  4. Raw Pistachio Nuts
  5. Almonds