Cashew NutsRaw Cashew Nuts73.44.36NA13.35793.3NA1177131039.52411.510.3
FlaxseedSeeds, flaxseed5062.42NA11.47784.93NA1274161350.459.58.614
HazelnutsNuts, hazelnuts or filberts2263.42NA9.3332312.3NA57513494.7604.8610.5
Pistachio NutsRaw Pistachio Nuts2082.586.757.782402.4NA97220341424.378.67
AlmondsNuts, almonds5342.05NA7.365364.329095514558.1426.28.75
Macadamia NutsRaw Macadamia Nuts1691.5NA7.322588.2NA3737307.149.922.582.7
WalnutsEnglish Walnuts1943.15NA5.773146.7741.76878759.723.976.138.08
TamarindsRaw Tamarinds1470.17NA5.56183NANA22412462.5855.60.262.3
PecansPecans nuts1392.4205.022408.93315508147.54097
Native PersimmonsRaw Native Persimmons53.6NANA4.96NANANA51.6615NA2NA128
CoconutRaw Coconut Meat27.80.86NA4.8263.52.98NA2247062039.72.293
RowalRaw Rowal29.82.1NA4.3763.50.31NA103260NA7.940.85142
MulberriesRaw Mulberries77.40.12NA3.6735.7NANA75.43851.2200.24174
Coconut MilkRaw Coconut Milk31.80.53NA3.2573.41.8NA19852212.329.81.33134
ElderberriesRaw Elderberries75.40.12NA3.189.92NANA77.45561.2120.22158
Passion-fruit, PurpleRaw Passion-fruit, Purple240.17NA3.1857.5NANA1356911.255.60.2145
Black CurrantsRaw European Black Currants1090.17NA3.0647.60.51NA117639NA3.970.54163
RoselleRaw Roselle427NANA2.94101NANA73.4413NA12NA172
Japanese ChestnutsRaw Japanese Chestnuts61.51.1NA2.88973.16NA143653NA27.82.2122
Chinese ChestnutsRaw Chinese Chestnuts35.70.72NA2.81673.18NA191887NA5.951.7387.2
CarissaRaw Carissa220.42NA2.631.8NANA14516NA5.95NA167
KiwanoHorned melon25.80.04NA2.2479.40.077NA73.4244NA3.970.95177
Deglet Noor DatesDates, deglet noor77.40.41NA2.0285.30.52NA12313025.953.970.5840.7
Raw European ChestnutsNuts, chestnuts, european, raw, unpeeled53.60.89NA263.51.9NA1851028NA5.951.0397
Red CurrantsRaw Red And White Currants65.50.21NA225.80.37NA87.35461.220.46167
GroundcherriesRaw Groundcherries18NANA2NANANA79.4NANANANA169
Lotus SeedsRaw Lotus Seeds87.30.19NA1.91111.23NA333728NA20.56153
Peeled European ChestnutsPeeled Raw European Chestnuts37.70.83NA1.8759.50.67NA75.4960NA3.970.97103
Medjool DatesDates, medjool1270.72NA1.81070.59NA1231381NA20.8742.3
KumquatsRaw Kumquats1230.19NA1.739.70.27NA37.73690200.34160
Lemon PeelRaw Lemon Peel2660.18NA1.629.8NANA243181.4120.5162
Orange PeelRaw Orange Peel3190.18NA1.643.7NANA41.742125.950.5144
Oranges with Peel Raw Oranges with Peel 1390.11NA1.627.8NANA43.73891.43.970.22163
SapodillaRaw Sapodilla41.70.17NA1.624NANA243831.2240.2155
Mamey SapoteRaw Mamey Sapote35.70.42NA1.55220.4NA51.6901NA140.38129
Green PlantainsRaw Green Plantains3.970.23NA1.581.40.22NA61.5855NA3.970.36121
Custard-appleRaw Custard-apple59.5NANA1.435.7NANA41.7758NA7.94NA142
Mammy-appleRaw Mammy-apple220.17NA1.431.8NANA22931.229.80.2171
QuincesRaw Quinces220.26NA1.416NANA33.73911.27.940.079166
RaspberriesRaw Raspberries49.60.18NA1.3743.71.33NA57.53000.420.83170
BlackberriesRaw Blackberries57.50.33NA1.2339.71.3NA43.73210.7921.05175
LemonRaw Lemons Without Peel51.60.073NA1.2160.06NA31.82740.793.970.12177
LimesRaw Limes65.50.13NA1.2120.016NA35.72020.793.970.22175
SoursopRaw Soursop27.80.17NA1.241.7NANA53.65521.227.80.2161
Sugar-applesRaw Sugar-apples47.60.17NA1.241.7NANA63.54901.2180.2145
AvocadosRaw Avocados240.38141.157.50.28NA1039620.79141.27145
Yellow PlantainsRaw Yellow Plantains5.950.15NA1.171.40.29NA63.59662.987.940.38129
BreadfruitRaw Breadfruit33.70.17NA1.0749.60.12NA59.59721.23.970.24140
JujubeRaw Jujube41.70.14NA0.95200.17NA45.6496NA5.950.099155
DurianRaw or Frozen Durian120.41NA0.8559.50.64NA77.4865NA3.970.56129
StrawberriesRaw Strawberries31.80.0958.730.8125.80.77NA47.63040.7920.28180
ApricotsRaw Apricots25.80.15NA0.77200.15NA45.65140.220.4171
FigsRaw Figs69.50.14NA0.7333.70.25NA27.84600.420.3157
Sweet CherriesRaw Sweet Cherries25.80.123.970.71220.141.9241.7441000.14163
CrabapplesRaw Crabapples35.70.13NA0.71140.23NA29.8385NA2NA157
Red Or Green GrapesRaw Red Or Green Grapes200.2515.50.71140.14NA39.73790.23.970.14160
Casaba MelonsRaw Casaba Melons220.12NA0.67220.069NA9.923610.79180.14182
Red Sour CherriesRaw Red Sour Cherries31.80.21NA0.64180.22NA29.834305.950.2171
GooseberriesRaw Gooseberries49.60.14NA0.62200.29NA53.63931.220.24174
Green KiwifruitRaw Green Kiwifruit67.50.26NA0.6233.70.19NA67.56190.45.950.28165
LitchisRaw Litchis9.920.29NA0.62200.11NA61.53391.220.14162
PomegranatesRaw Pomegranates200.31NA0.6240.24NA71.44680.995.950.69155
Prickly PearsRaw Prickly Pears1110.16NA0.6169NANA47.64371.29.920.24174
American Type GrapesRaw American Type Grapes27.80.079NA0.589.921.42NA203790.23.970.079161
Coconut WaterCoconut Water (liquid From Coconuts)47.60.079NA0.5849.60.28NA39.749622080.2189
PineappleRaw Pineapple25.80.22NA0.58241.840162160.220.24171
BlueberriesRaw Blueberries120.11NA0.56120.67NA241530.220.32167
LoquatsRaw Loquats31.80.079NA0.5625.80.29NA53.65281.220.099172
NectarinesRaw Nectarines120.17NA0.56180.11NA51.6399000.34174
Extra Sweet PineappleRaw Extra Sweet Pineapple25.80.22NA0.56241.62NA162140.220.24170
CherimoyaRaw Cherimoya200.14NA0.5433.70.18NA51.6570NA140.32158
BananasRaw Bananas9.920.154.370.5253.60.54NA43.7710220.3149
Muscadine GrapesRaw Muscadine Grapes73.40.24NA0.5227.83.9NA47.6403NA20.22167
GuavasRaw Common Guavas35.70.46NA0.5243.70.3NA79.48281.23.970.46160
PapayasRaw Papayas39.70.089NA0.541.70.079NA203611.2160.16175
Peaches, YellowRaw Yellow Peaches120.137.940.5180.12NA39.73770.200.34176
Traditional PineappleTraditional Raw Pineapple25.80.16NA0.5243.16NA18248020.16173
Green Anjou PearsRaw Green Anjou Pears220.15NA0.48140.095NA25.8252020.2165
WatermelonRaw Watermelon140.0832.980.48200.075NA222220.7920.2181
CranberriesRaw Cranberries160.11NA0.46120.53NA221590.23.970.18173
JackfruitRaw Jackfruit47.60.15NA0.4657.50.085NA41.7889NA3.970.26146
Strawberry GuavasRaw Strawberry Guavas41.7NANA0.4433.7NANA53.6579NA73.4NA160
ZESPRI SunGold KiwifruitRaw ZESPRI SunGold Kiwifruit33.70.300.42240.095NA49.66250.795.950.16164
Cantaloupe MelonsRaw Cantaloupe Melons180.08120.42240.081NA29.85300.7931.80.36179
Java-plumRaw Java-plum37.7NANA0.3829.8NANA33.7157NA27.8NA165
Bartlett PearsRaw Bartlett Pears180.15NA0.38120.073NA222000.220.16167
Red Anjou PearsRaw Red Anjou Pears220.14NA0.38140.11NA25.82440.220.26167
PearsRaw Pears180.164.370.36140.095NA242300.220.2167
Honeydew MelonsRaw Honeydew Melons120.048NA0.34200.054NA224521.435.70.18178
PlumsRaw Plums120.113.970.34140.1NA31.8312000.2173
MangosRaw Mangos220.22NA0.32200.13NA27.83331.220.18166
Bosc PearsRaw Bosc Pears200.21NA0.3140.093NA27.8242020.26165
Japanese PersimmonsRaw Japanese Persimmons160.22NA0.3180.7NA33.73191.220.22159
Japanese PersimmonsRaw Japanese Persimmons160.22NA0.3180.7NA33.73191.220.22159
Japanese PersimmonsRaw Japanese Persimmons160.22NA0.3180.7NA33.73191.220.22159
Japanese PersimmonsRaw Japanese Persimmons160.22NA0.3180.7NA33.73191.220.22159
TangerinesRaw Tangerines73.40.083NA0.3240.077NA39.73290.23.970.14169
ClementinesRaw Clementines59.50.085NA0.28200.046NA41.73510.220.12172
FeijoaRaw Feijoa33.70.071NA0.28180.17NA37.7341NA5.950.12165
LongansRaw Longans20.34NA0.26200.1NA41.7528NA00.099164
Minerals in Top 100 Fresh Fruits & Nuts with the highest Iron content per 7 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 7 ounces.
Top 5 fresh fruits & nuts with most amount of iron per 7 ounces are:
- Raw Cashew Nuts
- Flaxseed
- Hazelnuts
- Raw Pistachio Nuts
- Almonds