Canned Small Ripe OlivesCanned Small Ripe Olives3791.1NA2717.20.086NA1334.53.8831680.95345
MulberriesRaw Mulberries4530.7NA21.5209NANA44222566.981161.41020
Canned Jumbo OlivesCanned Ripe Jumbo Olives5801.4NA20.524.70.12NA18.555.65.5645371.36521
RoselleRaw Roselle2194NANA15520NANA3782122NA61.2NA883
KiwanoHorned melon1480.23NA134550.44NA4201398NA22.75.451011
Black CurrantsRaw European Black Currants4370.68NA12.21902.03NA4682556NA162.14650
ElderberriesRaw Elderberries2600.42NA1134.2NANA26719184.1410.75547
Frozen StrawberriesStrawberries, frozen, unsweetened2290.7NA10.71574.14NA18621141028.61.861285
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
Dried Goji BerriesGoji berries, dried272NANA9.74NANANANANANA427NA10.7
Dried LongansLongans, dried78.71.4NA9.4480.40.43NA3431150NA840.3830.8
GroundcherriesRaw Groundcherries85NANA9.43NANANA377NANANANA806
Dried Fresh Chinese JujubeJujube, Chinese, fresh, dried1120.41NA9.06NA55.3NA12138608.90.6936
Red CurrantsRaw Red And White Currants2950.96NA8.931161.66NA39324555.368.932.05750
Frozen BoysenberriesBoysenberries, frozen, unsweetened2700.8NA8.51605.47NA27013902102.2859
Canned Prune JuicePrune juice, canned84.50.484248.3991.06NA17619444.23281.48572
Passion-fruit, PurpleRaw Passion-fruit, Purple620.44NA8.25149NANA35117943.11440.52376
BlackberriesRaw Blackberries3371.9NA7.22337.5NA25618844.6511.66.161025
Mammy-appleRaw Mammy-apple1080.84NA6.86157NANA1084615.91470.98845
Frozen RaspberriesRed Frozen Raspberries2140.8NA6.82055.45NA2681643NA35.72.77759
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
Frozen BlackberriesBlackberries, frozen, unsweetened2270.94NA6.251729.55NA23410943.137.81.95642
QuincesRaw Quinces961.14NA6.1470NANA14917285.26350.35735
Casaba MelonsRaw Casaba Melons1961.07NA6.071960.63NA89.332507.141611.251640
KumquatsRaw Kumquats4370.67NA6.061410.95NA1341310070.41.2569
TamarindsRaw Tamarinds1550.18NA5.86192NANA23613142.758.60.2165.7
Frozen Red Sour CherriesCherries, sour, red, frozen, unsweetened1410.98NA5.76980.62NA17413480111.1948
PrunesRaw Dehydrated Prunes1060.9NA5.2940.46NA1651560NA7.371.15.9
Stewed PrunesStewed dehydrated Prunes1060.9NA5.18930.46NA1641562NA8.851.1301
SapodillaRaw Sapodilla1270.52NA4.872.3NANA72.311633.672.30.6470
SoursopRaw Soursop1060.65NA4.55159NANA20521064.551060.76615
Seeded RaisinsRaisins, seeded47.30.51NA4.3850.70.45NA1271394147.30.328
Orange PeelRaw Orange Peel8300.47NA4.12113NANA10810935.1515.51.3374
ApricotsRaw Apricots1350.81NA4.061040.8NA24026981.0410.42.1899
WatermelonRaw Watermelon1170.72541670.63NA18318676.6716.71.671524
Prickly PearsRaw Prickly Pears6830.98NA3.661037NANA29326837.3611.461068
Canned Mango NectarMango nectar, canned1670.15NA3.5329.40.27NA19.62353.92490.2849
GooseberriesRaw Gooseberries2840.8NA3.521141.64NA30722506.811.41.36999
Custard-appleRaw Custard-apple149NANA3.589NANA1041891NA20NA354
Dried Zante CurrantsCurrants, zante, dried1520.51NA3.24620.59NA17113401.2740.6430.3
Peaches, YellowRaw Yellow Peaches770.8751.33.21150.78NA25624361.302.181139
Red Sour CherriesRaw Red Sour Cherries1601.04NA3.2901.12NA15017300301861
Sugar-applesRaw Sugar-apples1280.46NA3.2112NANA17013143.2480.53390
NectarinesRaw Nectarines680.98NA3.21020.61NA2952284001.93995
Mamey SapoteRaw Mamey Sapote72.60.86NA3.1544.40.82NA1051831NA28.20.77262
Cantaloupe MelonsRaw Cantaloupe Melons1320.614.73.11760.6NA22139265.92352.651326
Dried LitchisLitchis, dried59.61.14NA3.07760.42NA32720042.355.40.5140.3
Canned Guanabana NectarGuanabana nectar, canned59.30.085NA3.0525.40.085NA172123.467.80.17718
JujubeRaw Jujube1330.46NA3.0463.30.53NA1461582NA190.32493
Passion-fruit Juice, YellowRaw Passion-fruit Juice, Yellow33.30.42NA3142NANA20823170.83500.5702
Dark RaisinsDark Seedless Raisins1040.45391360.20.47NA1641244143.50.626
Canned Papaya NectarPapaya nectar, canned87.70.11NA326.30.11NA02722.63441.3746
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
Frozen NanceNance, frozen, unsweetened3150.28NA2.61371.7NA68.516712.7420.50.62552
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
CrabapplesRaw Crabapples1180.44NA2.37460.76NA991276NA6.58NA519
Honeydew MelonsRaw Honeydew Melons83.30.33NA2.361390.38NA15331679.722501.251248
Passion-fruit Juice, PurpleRaw Passion-fruit Juice, Purple39.20.52NA2.35167NANA12727250.98590.49839
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
American Type GrapesRaw American Type Grapes1040.3NA2.1637.35.36NA74.614250.75150.3607
Dried PlumsRaw Dried Plums89.60.598.331.9485.40.62NA14415250.634.170.9264.4
GuavasRaw Common Guavas1321.7NA1.91621.1NA29430664.414.71.7594
PlumsRaw Plums65.20.6221.71.85760.57NA1741707001.1948
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
Frozen BlueberriesBlueberries, frozen, unsweetened78.40.32NA1.76491.44NA1085290.989.80.69849
AvocadosRaw Avocados37.50.59221.7910.44NA16315161.25222229
Pickled Green OlivesCanned Pickled Green Olives1790.41NA1.738NANA13.81453.153660.14260
ZESPRI SunGold KiwifruitRaw ZESPRI SunGold Kiwifruit1351.201.67950.38NA19825003.17240.63654
Golden RaisinsGolden Seedless Raisins1060.38NA1.63580.38NA16812391.16400.6124.8
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
Minerals in Top 100 Whole Fruits with the highest Iron content per 500 kcal
In the above table you can find and compare the amount of minerals in whole fruits , sorted by most amount of Iron per 500 calories.
Top 5 whole fruits with most amount of iron per 500 calories are:
- Canned Small Ripe Olives
- Raw Mulberries
- Canned Ripe Jumbo Olives
- Raw Roselle
- Horned melon