MulberriesRaw Mulberries4530.7NA21.5209NANA44222566.981161.41020
RoselleRaw Roselle2194NANA15520NANA3782122NA61.2NA883
KiwanoHorned melon1480.23NA134550.44NA4201398NA22.75.451011
Black CurrantsRaw European Black Currants4370.68NA12.21902.03NA4682556NA162.14650
ElderberriesRaw Elderberries2600.42NA1134.2NANA26719184.1410.75547
CarissaRaw Carissa88.71.7NA10.6129NANA56.52097NA24NA679
LemonRaw Lemons Without Peel4480.64NA10.31380.52NA27623796.934.51.031534
LimesRaw Limes5501.1NA101000.13NA30017006.6733.31.831471
RowalRaw Rowal67.64.77NA9.91440.7NA234590NA181.94322
Native PersimmonsRaw Native Persimmons106NANA9.84NANANA1021220NA3.94NA254
GroundcherriesRaw Groundcherries85NANA9.43NANANA377NANANANA806
Red CurrantsRaw Red And White Currants2950.96NA8.931161.66NA39324555.368.932.05750
Lemon PeelRaw Lemon Peel14260.98NA8.5160NANA12817027.45642.66868
Passion-fruit, PurpleRaw Passion-fruit, Purple620.44NA8.25149NANA35117943.11440.52376
Coconut WaterCoconut Water (liquid From Coconuts)6321.05NA7.636583.74NA526657926.327632.632500
BlackberriesRaw Blackberries3371.9NA7.22337.5NA25618844.6511.66.161025
Mammy-appleRaw Mammy-apple1080.84NA6.86157NANA1084615.91470.98845
RaspberriesRaw Raspberries2400.87NA6.632126.44NA27914521.929.64.04825
StrawberriesRaw Strawberries2500.7568.86.42036.03NA37523916.2515.62.21421
Oranges with Peel Raw Oranges with Peel 5560.45NA6.35111NANA17515565.56160.87653
QuincesRaw Quinces961.14NA6.1470NANA14917285.26350.35735
Casaba MelonsRaw Casaba Melons1961.07NA6.071960.63NA89.332507.141611.251640
KumquatsRaw Kumquats4370.67NA6.061410.95NA1341310070.41.2569
Cashew NutsRaw Cashew Nuts33.52NA6.042641.5NA53659718115.234.7
TamarindsRaw Tamarinds1550.18NA5.86192NANA23613142.758.60.2165.7
FlaxseedSeeds, flaxseed2391.14NA5.373672.32NA60176123.8284.066.5
Lotus SeedsRaw Lotus Seeds2470.53NA5.343153.5NA9442062NA5.61.57433
SapodillaRaw Sapodilla1270.52NA4.872.3NANA72.311633.672.30.6470
Japanese ChestnutsRaw Japanese Chestnuts1011.82NA4.71595.17NA2341068NA45.53.57199
SoursopRaw Soursop1060.65NA4.55159NANA20521064.551060.76615
Orange PeelRaw Orange Peel8300.47NA4.12113NANA10810935.1515.51.3374
ApricotsRaw Apricots1350.81NA4.061040.8NA24026981.0410.42.1899
WatermelonRaw Watermelon1170.72541670.63NA18318676.6716.71.671524
HazelnutsNuts, hazelnuts or filberts911.37NA3.741304.9NA2315411.901.954.23
Prickly PearsRaw Prickly Pears6830.98NA3.661037NANA29326837.3611.461068
Coconut MilkRaw Coconut Milk34.80.58NA3.5780.42NA21757213.532.61.46147
GooseberriesRaw Gooseberries2840.8NA3.521141.64NA30722506.811.41.36999
Custard-appleRaw Custard-apple149NANA3.589NANA1041891NA20NA354
Pistachio NutsRaw Pistachio Nuts941.163.043.51081.07NA4389156.250.891.963.9
CoconutRaw Coconut Meat19.80.61NA3.43452.1NA16050314.328.21.5566.4
Peaches, YellowRaw Yellow Peaches770.8751.33.21150.78NA25624361.302.181139
AlmondsNuts, almonds2320.89NA3.22331.9394156333.540.862.73.8
Red Sour CherriesRaw Red Sour Cherries1601.04NA3.2901.12NA15017300301861
Sugar-applesRaw Sugar-apples1280.46NA3.2112NANA17013143.2480.53390
NectarinesRaw Nectarines680.98NA3.21020.61NA2952284001.93995
Chinese ChestnutsRaw Chinese Chestnuts400.81NA3.151883.57NA214998NA6.71.9498
Mamey SapoteRaw Mamey Sapote72.60.86NA3.1544.40.82NA1051831NA28.20.77262
Cantaloupe MelonsRaw Cantaloupe Melons1320.614.73.11760.6NA22139265.92352.651326
JujubeRaw Jujube1330.46NA3.0463.30.53NA1461582NA190.32493
LoquatsRaw Loquats1700.43NA2.981381.57NA28728306.410.60.53923
PapayasRaw Papayas2330.52NA2.92440.47NA11621166.98930.931024
PineappleRaw Pineapple1301.1NA2.91209.2708010901101.2860
Sweet CherriesRaw Sweet Cherries1030.48162.8687.30.567.71671762000.56653
Traditional PineappleTraditional Raw Pineapple1440.9NA2.7813317.7NA10013890110.89969
Extra Sweet PineappleRaw Extra Sweet Pineapple1271.1NA2.751188NA78.410590.989.81.18840
BreadfruitRaw Breadfruit82.50.41NA2.621210.29NA14623792.99.70.58343
Red Or Green GrapesRaw Red Or Green Grapes72.50.9256.52.650.70.51NA14513840.7214.50.51584
Macadamia NutsRaw Macadamia Nuts590.53NA2.57912.88NA1312562.53.50.910.95
Green KiwifruitRaw Green Kiwifruit2791.07NA2.541390.8NA27925571.6424.61.15681
CranberriesRaw Cranberries870.61NA2.565.22.9NA1208701.121.70.98949
FigsRaw Figs2360.47NA2.51150.86NA9515681.356.761535
Green PlantainsRaw Green Plantains6.580.38NA2.471350.36NA1021418NA6.580.59201
BlueberriesRaw Blueberries52.60.5NA2.4652.62.95NA1056750.888.771.4739
Peeled European ChestnutsPeeled Raw European Chestnuts48.51.07NA2.476.50.86NA971235NA5.11.25133
Raw European ChestnutsNuts, chestnuts, european, raw, unpeeled63.41.05NA2.37752.23NA2181216NA7.041.22114
CrabapplesRaw Crabapples1180.44NA2.37460.76NA991276NA6.58NA519
Honeydew MelonsRaw Honeydew Melons83.30.33NA2.361390.38NA15331679.722501.251248
LitchisRaw Litchis381.12NA2.3575.80.42NA23512954.557.580.53619
Muscadine GrapesRaw Muscadine Grapes3251.04NA2.312317.3NA2111781NA8.770.96739
Yellow PlantainsRaw Yellow Plantains12.30.3NA2.251480.59NA13119966.1516.40.78267
WalnutsEnglish Walnuts751.2NA2.221212.6162653373.751.532.363.1
American Type GrapesRaw American Type Grapes1040.3NA2.1637.35.36NA74.614250.75150.3607
GuavasRaw Common Guavas1321.7NA1.91621.1NA29430664.414.71.7594
PlumsRaw Plums65.20.6221.71.85760.57NA1741707001.1948
PecansPecans nuts50.70.877.241.8387.63.2611.32002972.7503.282.55
Green Anjou PearsRaw Green Anjou Pears83.30.58NA1.8530.36NA9896207.580.76631
Deglet Noor DatesDates, deglet noor690.37NA1.876.20.46NA11011635.33.550.5136.4
PomegranatesRaw Pomegranates60.20.95NA1.872.30.72NA21714223182.1469
CherimoyaRaw Cherimoya66.70.46NA1.81130.62NA1731913NA46.71.07529
AvocadosRaw Avocados37.50.59221.7910.44NA16315161.25222229
ZESPRI SunGold KiwifruitRaw ZESPRI SunGold Kiwifruit1351.201.67950.38NA19825003.17240.63654
Medjool DatesDates, medjool1160.65NA1.62970.53NA1121256NA1.80.7938.5
Strawberry GuavasRaw Strawberry Guavas152NANA1.6123NANA1962116NA268NA584
Java-plumRaw Java-plum158NANA1.6125NANA142658NA117NA693
PearsRaw Pears790.7219.31.5861.40.42NA10510180.888.770.88736
Red Anjou PearsRaw Red Anjou Pears88.70.56NA1.5356.50.45NA1059920.818.061.05679
Bartlett PearsRaw Bartlett Pears71.40.62NA1.547.60.29NA87.38020.797.940.63668
ClementinesRaw Clementines3190.46NA1.51060.24NA22318831.0610.60.64921
DurianRaw or Frozen Durian20.40.7NA1.461021.1NA1331483NA6.80.95221
BananasRaw Bananas280.4412.41.461521.5NA12420115.65.60.84421
PummeloRaw Pummelo52.60.63NA1.45790.22NA2242842NA131.051172
TangerinesRaw Tangerines3490.4NA1.41130.37NA18915660.94190.66803
GrapefruitRaw Grapefruit1880.7315.61.41250.19NA12521724.701.11420
MangosRaw Mangos920.93NA1.3383.30.53NA117140058.330.75696
Navel OrangesRaw Navel Oranges4390.4NA1.331120.3NA2351694010.20.82877
CarambolaRaw StarFruit48.42.2NA1.31610.6NA19421459.6832.31.941474
JackfruitRaw Jackfruit1260.4NA1.21530.23NA1112358NA10.50.68387
ApplesRaw Apples with skin57.70.2631.71.15480.34NA106102909.60.38823
FeijoaRaw Feijoa1390.3NA1.1573.80.69NA1561410NA24.60.49683
Bosc PearsRaw Bosc Pears74.60.78NA1.152.20.35NA10491007.460.97621
Minerals in Top 100 Fresh Fruits & Nuts with the highest Iron content per 500 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 500 calories.
Top 5 fresh fruits & nuts with most amount of iron per 500 calories are:
- Raw Mulberries
- Raw Roselle
- Horned melon
- Raw European Black Currants
- Raw Elderberries