MulberriesRaw Mulberries2720.42NA13126NANA26513534.269.80.84612
RoselleRaw Roselle1316NANA9.06312NANA2271273NA36.7NA530
KiwanoHorned melon88.60.14NA7.72730.27NA252839NA13.63.27607
Black CurrantsRaw European Black Currants2620.41NA7.331141.2NA2811533NA9.521.3390
ElderberriesRaw Elderberries1560.25NA6.5820.5NANA16011512.4724.70.45328
CarissaRaw Carissa53.21NA6.3477.4NANA341258NA14.5NA407
LemonRaw Lemons Without Peel2690.38NA6.282.80.31NA16614284.1420.70.62920
LimesRaw Limes3300.65NA6600.08NA18010204201.1883
RowalRaw Rowal40.52.86NA5.9586.50.42NA141354NA111.16193
Native PersimmonsRaw Native Persimmons63.8NANA5.9NANANA61.4732NA2.36NA152
GroundcherriesRaw Groundcherries51NANA5.66NANANA226NANANANA483
Red CurrantsRaw Red And White Currants1770.57NA5.3669.61NA23614733.25.361.23450
Lemon PeelRaw Lemon Peel8550.59NA5.196NANA76.610214.4738.31.6521
Passion-fruit, PurpleRaw Passion-fruit, Purple370.27NA4.9589.7NANA21010761.8686.60.31226
Coconut WaterCoconut Water (liquid From Coconuts)3790.63NA4.583952.24NA316394715.816581.581500
BlackberriesRaw Blackberries2021.15NA4.331404.5NA15311302.86.983.7615
Mammy-appleRaw Mammy-apple64.70.51NA4.194NANA64.72763.5388.20.59507
RaspberriesRaw Raspberries1440.52NA41273.87NA1678711.155.772.42495
StrawberriesRaw Strawberries1500.4541.33.841223.6NA22514343.759.381.3853
Oranges with Peel Raw Oranges with Peel 3330.27NA3.866.7NANA1059333.339.520.52392
QuincesRaw Quinces580.68NA3.742NANA89.510373.16210.21441
Casaba MelonsRaw Casaba Melons1180.64NA3.641180.38NA53.619504.3960.75984
KumquatsRaw Kumquats2620.4NA3.6384.50.57NA80.3786042.30.72342
Cashew NutsRaw Cashew Nuts201.2NA3.621580.9NA32235810.86.53.142.82
TamarindsRaw Tamarinds930.11NA3.5115NANA1427881.63350.1339.4
FlaxseedSeeds, flaxseed1430.69NA3.22201.4NA36145714.3172.443.9
Lotus SeedsRaw Lotus Seeds1480.32NA3.21892.1NA5661237NA3.370.94260
SapodillaRaw Sapodilla760.31NA2.943.4NANA43.46982.1743.40.36282
Japanese ChestnutsRaw Japanese Chestnuts60.41.1NA2.82953.1NA140641NA27.32.14120
SoursopRaw Soursop63.60.39NA2.7395NANA12312642.7363.60.45369
Orange PeelRaw Orange Peel4980.28NA2.4768NANA656563.19.280.77224
ApricotsRaw Apricots81.30.49NA2.4462.50.48NA14416190.636.251.25540
WatermelonRaw Watermelon700.42152.41000.38NA11011204101915
HazelnutsNuts, hazelnuts or filberts54.50.82NA2.25782.95NA1393251.1501.172.54
Prickly PearsRaw Prickly Pears4100.59NA2.2622NANA17616104.436.60.88641
Coconut MilkRaw Coconut Milk210.35NA2.1448.31.2NA1303438.119.60.8788.2
GooseberriesRaw Gooseberries1700.48NA2.1680.98NA18413504.16.80.82599
Custard-appleRaw Custard-apple89NANA2.153.5NANA62.41135NA12NA212
Pistachio NutsRaw Pistachio Nuts56.30.71.822.1650.64NA2635493.750.541.182.34
CoconutRaw Coconut Meat120.37NA2.06271.27NA963028.56170.9340
Peaches, YellowRaw Yellow Peaches460.5230.81.9269.20.47NA15414620.7701.3684
AlmondsNuts, almonds1390.53NA1.921401.1323.52493802.120.521.62.3
Red Sour CherriesRaw Red Sour Cherries960.62NA1.92540.67NA9010380180.6517
Sugar-applesRaw Sugar-apples76.60.27NA1.967NANA1027881.928.70.32234
NectarinesRaw Nectarines410.59NA1.961.40.37NA1771370001.16597
Chinese ChestnutsRaw Chinese Chestnuts240.49NA1.91132.14NA129599NA41.1759
Mamey SapoteRaw Mamey Sapote43.50.52NA1.926.60.49NA631098NA170.46157
Cantaloupe MelonsRaw Cantaloupe Melons79.40.368.821.851060.36NA13223563.531411.6795
JujubeRaw Jujube79.70.28NA1.82380.32NA87.3949NA11.40.19296
LoquatsRaw Loquats1020.26NA1.8830.94NA17216983.836.40.32554
PapayasRaw Papayas1400.31NA1.741470.28NA69.812704.2560.56614
PineappleRaw Pineapple780.66NA1.74725.560486540.660.72516
Sweet CherriesRaw Sweet Cherries620.299.521.752.40.334.61001057000.33392
Traditional PineappleTraditional Raw Pineapple86.70.54NA1.678010.6NA6083306.670.53582
Extra Sweet PineappleRaw Extra Sweet Pineapple76.50.66NA1.6570.64.8NA476350.595.90.71504
BreadfruitRaw Breadfruit49.50.24NA1.57730.17NA87.414271.755.830.35206
Red Or Green GrapesRaw Red Or Green Grapes43.50.55341.5730.40.31NA878300.438.70.3350
Macadamia NutsRaw Macadamia Nuts35.50.32NA1.5454.31.73NA78.61541.52.10.540.57
Green KiwifruitRaw Green Kiwifruit1670.64NA1.5283.60.48NA16715340.9814.80.69409
CranberriesRaw Cranberries520.37NA1.5391.74NA71.75220.65130.59569
FigsRaw Figs1420.28NA1.5690.52NA56.89410.814.050.61321
Green PlantainsRaw Green Plantains3.950.23NA1.5810.22NA61851NA3.950.36121
BlueberriesRaw Blueberries31.60.3NA1.4731.61.77NA634050.535.260.84443
Peeled European ChestnutsPeeled Raw European Chestnuts290.64NA1.44460.51NA58741NA3.060.7579.6
Raw European ChestnutsNuts, chestnuts, european, raw, unpeeled380.63NA1.42451.34NA131730NA4.230.7368.5
CrabapplesRaw Crabapples710.26NA1.4227.60.45NA59.2766NA3.95NA312
Honeydew MelonsRaw Honeydew Melons500.2NA1.483.30.23NA9219005.831500.75749
LitchisRaw Litchis22.70.67NA1.445.50.25NA1417772.734.550.32372
Muscadine GrapesRaw Muscadine Grapes1950.63NA1.3773.710.4NA1261068NA5.260.58444
Yellow PlantainsRaw Yellow Plantains7.380.18NA1.3588.50.35NA78.711983.79.840.47160
WalnutsEnglish Walnuts450.73NA1.3372.51.579.631592022.250.921.41.87
American Type GrapesRaw American Type Grapes62.70.18NA1.322.43.2NA44.88550.458.960.18364
GuavasRaw Common Guavas79.41NA1.15970.66NA17618402.658.821356
PlumsRaw Plums390.37131.145.70.34NA1041024000.65569
PecansPecans nuts30.40.524.341.152.51.956.771201781.6501.971.53
Green Anjou PearsRaw Green Anjou Pears500.35NA1.1320.22NA5957704.550.45379
Deglet Noor DatesDates, deglet noor41.50.22NA1.145.70.28NA666983.22.130.3122
PomegranatesRaw Pomegranates360.57NA1.143.40.43NA1308531.8111.27282
CherimoyaRaw Cherimoya400.28NA1.08680.37NA1041148NA280.64318
AvocadosRaw Avocados22.50.36131.0354.40.27NA989090.75131.2137
ZESPRI SunGold KiwifruitRaw ZESPRI SunGold Kiwifruit810.7201570.23NA11915001.914.30.38393
Medjool DatesDates, medjool69.30.39NA0.9758.50.32NA67754NA1.10.4823
Strawberry GuavasRaw Strawberry Guavas91NANA0.9674NANA1171270NA161NA351
Java-plumRaw Java-plum95NANA0.9575NANA85395NA70NA416
PearsRaw Pears47.40.4311.60.95370.25NA636110.535.260.53442
Red Anjou PearsRaw Red Anjou Pears53.20.34NA0.92340.27NA635950.484.840.63408
Bartlett PearsRaw Bartlett Pears430.37NA0.928.60.18NA52.44810.484.760.38401
ClementinesRaw Clementines1910.27NA0.89640.15NA13411300.646.40.38553
DurianRaw or Frozen Durian12.20.42NA0.8861.20.66NA79.6890NA4.10.57133
BananasRaw Bananas170.267.40.88910.91NA7412073.373.370.51253
PummeloRaw Pummelo31.60.38NA0.8747.40.13NA1341705NA7.90.63703
TangerinesRaw Tangerines2090.24NA0.85680.22NA1139400.5711.30.4482
GrapefruitRaw Grapefruit1130.449.380.84750.11NA7513032.800.66852
MangosRaw Mangos550.56NA0.8500.32NA70840350.45417
Navel OrangesRaw Navel Oranges2630.24NA0.867.30.18NA141101606.120.49526
CarambolaRaw StarFruit291.33NA0.77970.36NA11612875.819.41.16884
JackfruitRaw Jackfruit75.80.24NA0.73920.14NA66.31415NA6.30.41232
ApplesRaw Apples with skin34.60.16190.69290.2NA63.561705.770.23494
FeijoaRaw Feijoa83.60.18NA0.6944.30.41NA93846NA14.80.3410
Bosc PearsRaw Bosc Pears44.80.47NA0.6731.30.21NA62.754604.480.58372
Minerals in Top 100 Fresh Fruits & Nuts with the highest Iron content per 300 kcal
In the above table you can find and compare the amount of minerals in fresh fruits & nuts , sorted by most amount of Iron per 300 calories.
Top 5 fresh fruits & nuts with most amount of iron per 300 calories are:
- Raw Mulberries
- Raw Roselle
- Horned melon
- Raw European Black Currants
- Raw Elderberries