Cashew NutsRaw Cashew Nuts52.43.1NA9.474142.35NA84193628.2178.27.37
FlaxseedSeeds, flaxseed3611.73NA8.125563.5NA91011523642.56.159.87
HazelnutsNuts, hazelnuts or filberts1622.45NA6.662318.75NA4119643.403.477.53
Pistachio NutsRaw Pistachio Nuts1491.844.85.561721.7NA69514539.921.43.16.2
AlmondsNuts, almonds3811.46NA5.263833.164.268210395.81.44.426.25
Macadamia NutsRaw Macadamia Nuts1201.07NA5.231845.86NA2665225.17.11.841.93
WalnutsEnglish Walnuts1392.25NA4.122244.8429.84906256.952.834.385.77
TamarindsRaw Tamarinds1050.12NA3.97130NANA1608901.8439.70.1444.5
PecansPecans nuts991.7143.61726.38223935815.406.425
Native PersimmonsRaw Native Persimmons38.3NANA3.54NANANA37439NA1.4NA91
CoconutRaw Coconut Meat200.62NA3.4445.42.13NA16050514.328.31.5666.6
RowalRaw Rowal21.31.5NA3.145.40.22NA73.7186NA5.670.61101
MulberriesRaw Mulberries55.30.085NA2.6225.5NANA542750.85140.17124
Coconut MilkRaw Coconut Milk22.70.38NA2.3252.41.3NA1423738.821.30.9596
ElderberriesRaw Elderberries540.086NA2.277.1NANA55.33970.858.50.16113
Passion-fruit, PurpleRaw Passion-fruit, Purple170.12NA2.2741NANA964930.8539.70.14103
Black CurrantsRaw European Black Currants780.12NA2.2340.36NA83.6456NA2.830.38116
RoselleRaw Roselle305NANA2.172.3NANA52.4295NA8.5NA123
Japanese ChestnutsRaw Japanese Chestnuts440.8NA2.0669.52.26NA102466NA201.5687
Chinese ChestnutsRaw Chinese Chestnuts25.50.51NA21192.27NA136634NA4.251.2362.3
CarissaRaw Carissa15.60.3NA1.8622.7NANA9.92369NA4.25NA119
KiwanoHorned melon18.40.028NA1.656.70.055NA52.4174NA2.830.68126
Deglet Noor DatesDates, deglet noor55.30.29NA1.45610.37NA889304.252.830.4129
Raw European ChestnutsNuts, chestnuts, european, raw, unpeeled38.30.63NA1.4345.41.35NA132734NA4.250.7469
Red CurrantsRaw Red And White Currants46.80.15NA1.418.40.26NA62.43900.851.40.33119
GroundcherriesRaw Groundcherries12.8NANA1.4NANANA56.7NANANANA121
Lotus SeedsRaw Lotus Seeds62.40.13NA1.3579.40.88NA238520NA1.40.4109
Peeled European ChestnutsPeeled Raw European Chestnuts270.59NA1.3342.50.48NA54686NA2.830.6973.7
Medjool DatesDates, medjool910.51NA1.2876.50.42NA88987NA1.40.6230.2
KumquatsRaw Kumquats880.13NA1.228.30.19NA272640140.24115
Lemon PeelRaw Lemon Peel1900.13NA1.1321.3NANA172270.998.50.35116
Orange PeelRaw Orange Peel2280.13NA1.1331NANA29.83011.44.250.35103
Oranges with Peel Raw Oranges with Peel 990.081NA1.1320NANA312780.992.830.16117
SapodillaRaw Sapodilla29.80.12NA1.1317NANA172740.85170.14111
Mamey SapoteRaw Mamey Sapote25.50.3NA1.115.60.29NA37644NA9.920.2792
Green PlantainsRaw Green Plantains2.830.16NA1.06580.15NA44611NA2.830.2686.6
Custard-appleRaw Custard-apple42.5NANA125.5NANA29.8541NA5.67NA101
Mammy-appleRaw Mammy-apple15.60.12NA0.9922.7NANA15.666.60.8521.30.14122
QuincesRaw Quinces15.60.18NA0.9911.3NANA242790.855.670.057119
RaspberriesRaw Raspberries35.40.13NA0.98310.95NA412140.281.40.6122
BlackberriesRaw Blackberries410.23NA0.8828.30.92NA312300.571.40.75125
LemonRaw Lemons Without Peel370.052NA0.8511.30.043NA22.71960.572.830.085126
LimesRaw Limes46.80.092NA0.858.50.011NA25.51450.572.830.16125
SoursopRaw Soursop200.12NA0.8529.8NANA38.33940.85200.14115
Sugar-applesRaw Sugar-apples340.12NA0.8529.8NANA45.43500.8512.80.14104
AvocadosRaw Avocados170.279.920.78410.2NA73.76870.579.920.91104
Yellow PlantainsRaw Yellow Plantains4.250.1NA0.78510.2NA45.46902.135.670.2792
BreadfruitRaw Breadfruit240.12NA0.7735.40.085NA42.56950.852.830.17100
JujubeRaw Jujube29.80.1NA0.68140.12NA32.6354NA4.250.071110
DurianRaw or Frozen Durian8.50.29NA0.6142.50.46NA55.3618NA2.830.492
StrawberriesRaw Strawberries22.70.0686.240.5818.40.55NA342170.571.40.2129
ApricotsRaw Apricots18.40.11NA0.55140.11NA32.63670.141.40.28122
FigsRaw Figs49.60.099NA0.52240.18NA203290.281.40.21112
Sweet CherriesRaw Sweet Cherries18.40.0852.830.5115.60.0991.3729.8315000.099117
CrabapplesRaw Crabapples25.50.095NA0.519.920.16NA21.3275NA1.4NA112
Red Or Green GrapesRaw Red Or Green Grapes140.18110.519.920.1NA28.32710.142.830.099114
Casaba MelonsRaw Casaba Melons15.60.085NA0.4815.60.05NA7.12580.5712.80.099130
Red Sour CherriesRaw Red Sour Cherries22.70.15NA0.4512.80.16NA21.324504.250.14122
GooseberriesRaw Gooseberries35.40.099NA0.44140.2NA38.32810.851.40.17125
Green KiwifruitRaw Green Kiwifruit480.18NA0.44240.14NA484420.284.250.2118
LitchisRaw Litchis7.10.21NA0.44140.078NA442420.851.40.099116
PomegranatesRaw Pomegranates140.22NA0.43170.17NA513350.714.250.5110
Prickly PearsRaw Prickly Pears79.40.11NA0.43120NANA343120.857.10.17124
American Type GrapesRaw American Type Grapes200.057NA0.417.11NA142710.142.830.057115
Coconut WaterCoconut Water (liquid From Coconuts)340.057NA0.4135.40.2NA28.33541.41490.14135
PineappleRaw Pineapple18.40.16NA0.41171.3011.31550.141.40.17122
BlueberriesRaw Blueberries8.50.081NA0.48.50.48NA171090.141.40.23119
LoquatsRaw Loquats22.70.057NA0.418.40.21NA38.33770.851.40.071123
NectarinesRaw Nectarines8.50.12NA0.412.80.077NA37285000.24124
Extra Sweet PineappleRaw Extra Sweet Pineapple18.40.16NA0.4171.16NA11.31530.141.40.17121
CherimoyaRaw Cherimoya140.098NA0.38240.13NA37407NA9.920.23113
BananasRaw Bananas7.10.113.10.3738.30.38NA315071.41.40.21106
Muscadine GrapesRaw Muscadine Grapes52.40.17NA0.37202.8NA34288NA1.40.16119
GuavasRaw Common Guavas25.50.33NA0.37310.21NA56.75910.852.830.33115
PapayasRaw Papayas28.30.064NA0.3529.80.057NA142580.8511.30.11125
Peaches, YellowRaw Yellow Peaches8.50.0965.670.3512.80.086NA28.32690.1400.24126
Traditional PineappleTraditional Raw Pineapple18.40.11NA0.35172.26NA12.817701.40.11124
Green Anjou PearsRaw Green Anjou Pears15.60.11NA0.349.920.068NA18.418001.40.14118
WatermelonRaw Watermelon9.920.062.130.34140.054NA15.61590.571.40.14130
CranberriesRaw Cranberries11.30.079NA0.338.50.38NA15.61130.142.830.13124
JackfruitRaw Jackfruit340.11NA0.33410.061NA29.8635NA2.830.18104
Strawberry GuavasRaw Strawberry Guavas29.8NANA0.3124NANA38.3414NA52.4NA114
ZESPRI SunGold KiwifruitRaw ZESPRI SunGold Kiwifruit240.2100.3170.068NA35.44470.574.250.11117
Cantaloupe MelonsRaw Cantaloupe Melons12.80.0581.40.3170.058NA21.33780.5722.70.26128
Java-plumRaw Java-plum27NANA0.2721.3NANA24112NA20NA118
Bartlett PearsRaw Bartlett Pears12.80.11NA0.278.50.052NA15.61430.141.40.11119
Red Anjou PearsRaw Red Anjou Pears15.60.099NA0.279.920.079NA18.41740.141.40.18119
PearsRaw Pears12.80.123.10.269.920.068NA171640.141.40.14119
Honeydew MelonsRaw Honeydew Melons8.50.034NA0.24140.038NA15.63230.9925.50.13127
PlumsRaw Plums8.50.0812.830.249.920.074NA22.7223000.14124
MangosRaw Mangos15.60.16NA0.23140.089NA202380.851.40.13118
Bosc PearsRaw Bosc Pears140.15NA0.219.920.067NA2017301.40.18118
Japanese PersimmonsRaw Japanese Persimmons11.30.16NA0.2112.80.5NA242280.851.40.16114
Japanese PersimmonsRaw Japanese Persimmons11.30.16NA0.2112.80.5NA242280.851.40.16114
Japanese PersimmonsRaw Japanese Persimmons11.30.16NA0.2112.80.5NA242280.851.40.16114
Japanese PersimmonsRaw Japanese Persimmons11.30.16NA0.2112.80.5NA242280.851.40.16114
TangerinesRaw Tangerines52.40.06NA0.21170.055NA28.32350.142.830.099121
ClementinesRaw Clementines42.50.061NA0.2140.033NA29.82510.141.40.085123
FeijoaRaw Feijoa240.051NA0.212.80.12NA27244NA4.250.085118
LongansRaw Longans1.40.24NA0.18140.074NA29.8377NA00.071117
Minerals in Top 100 Fresh Fruits & Nuts with the highest Iron content per 5 oz
In the above table you can find and compare the amount of minerals in fresh fruits & nuts , sorted by most amount of Iron per 5 ounces.
Top 5 fresh fruits & nuts with most amount of iron per 5 ounces are:
- Raw Cashew Nuts
- Flaxseed
- Hazelnuts
- Raw Pistachio Nuts
- Almonds