Dried Goji BerriesGoji berries, dried190NANA6.8NANANANANANA298NA7.5
Canned Small Ripe OlivesCanned Small Ripe Olives880.25NA6.340.02NA380.97350.2280
Raw Sulfured Dehydrated PeachesPeaches, dehydrated (low-moisture), sulfured, uncooked380.49NA5.5570.41NA1621351NA100.787.5
Dried LongansLongans, dried450.81NA5.4460.25NA196658NA480.2217.6
Dried Fresh Chinese JujubeJujube, Chinese, fresh, dried630.23NA5.1NA31NA68217050.3920
Raw Sulfured Dried PeachesPeaches, dried, sulfured, uncooked280.36NA4.06420.31NA1199960.570.5732
PrunesRaw Dehydrated Prunes720.61NA3.52640.31NA1121058NA50.754
Canned Jumbo OlivesCanned Ripe Jumbo Olives940.23NA3.3240.02NA390.97350.2284.3
Prune pureePrune puree31NANA2.8NANANA72852NA23NA30
TamarindsRaw Tamarinds740.086NA2.892NANA1136281.3280.131.4
Raw Sulfured Dried ApricotsApricots, dried, sulfured, uncooked550.34NA2.66320.24NA7111622.2100.3931
Seeded RaisinsRaisins, seeded280.3NA2.6300.27NA758250.6280.1816.6
Native PersimmonsRaw Native Persimmons27NANA2.5NANANA26310NA1NA64.4
Peaches, dehydrated (low-moisture), sulfured, stewedPeaches, dehydrated (low-moisture), sulfured, stewed160.2NA2.26230.17NA66554NA40.3262
Blueberries, wild, canned, heavy syrup, drainedBlueberries, wild, canned, heavy syrup, drained19NANA2.262.3NA1446NA10.1270.6
RowalRaw Rowal151.06NA2.2320.16NA52131NA40.4371.4
Raw Sulfured Dried PearsPears, dried, sulfured, uncooked340.37NA2.1330.33NA595330.260.3926.7
Raw Dried FigsFigs, dried, uncooked1620.29NA2.03680.51NA676800.6100.5530
Dried Zante CurrantsCurrants, zante, dried880.3NA1.88360.35NA997770.7430.3717.6
MulberriesRaw Mulberries390.06NA1.8518NANA381940.6100.1287.7
Dark RaisinsDark Seedless Raisins620.272341.8360.28NA987440.6260.3615.5
Dried LitchisLitchis, dried330.63NA1.7420.23NA18111101.330.2822.3
ElderberriesRaw Elderberries380.061NA1.65NANA392800.660.1179.8
Passion-fruit, PurpleRaw Passion-fruit, Purple120.086NA1.629NANA683480.6280.173
Black CurrantsRaw European Black Currants550.086NA1.54240.26NA59322NA20.2782
RoselleRaw Roselle215NANA1.4851NANA37208NA6NA86.6
Raw Sulfured Dried ApplesApples, dried, sulfured, uncooked140.19NA1.4160.09NA384501.3870.231.8
Cherries, sour, red, canned, water pack, solids and liquidsCherries, sour, red, canned, water pack, solids and liquids110.07NA1.3760.076NA1098070.0790
Cherries, sour, red, canned, light syrup pack, solids and liquidsCherries, sour, red, canned, light syrup pack, solids and liquids100.068NA1.3260.073NA1095NA70.0779.6
CarissaRaw Carissa110.21NA1.316NANA7260NA3NA84
Peaches, dried, sulfured, stewed, without added sugarPeaches, dried, sulfured, stewed, without added sugar90.12NA1.3130.098NA383200.220.1878
Cherries, sour, red, canned, heavy syrup pack, solids and liquidsCherries, sour, red, canned, heavy syrup pack, solids and liquids100.066NA1.360.072NA1093070.0675.7
Cherries, sour, red, canned, extra heavy syrup pack, solids and liquidsCherries, sour, red, canned, extra heavy syrup pack, solids and liquids100.065NA1.2650.07NA991NA70.0669.7
Peaches, dried, sulfured, stewed, with added sugarPeaches, dried, sulfured, stewed, with added sugar80.11NA1.2120.089NA352920.720.1771.4
Canned Prune JuicePrune juice, canned120.06860.21.18140.15NA252760.640.2181.2
Stewed PrunesStewed dehydrated Prunes240.2NA1.17210.1NA37353NA20.2568
Raspberry Juice ConcentrateRaspberry juice concentrate970.14NA1.161124.67NA1001178NA101.341
KiwanoHorned melon130.02NA1.13400.039NA37123NA20.4889
Seedless Raspberries PureeRaspberries, puree, seedless140.068NA1.08150.34NA20169NA40.1889.7
Plums, dried (prunes), stewed, with added sugarPlums, dried (prunes), stewed, with added sugar210.18NA1.04190.092NA33312120.2265
Deglet Noor DatesDates, deglet noor390.21NA1.02430.26NA62656320.2920.5
Pears, dried, sulfured, stewed, without added sugarPears, dried, sulfured, stewed, without added sugar160.18NA1.02160.16NA282580.130.1964.4
Red CurrantsRaw Red And White Currants330.11NA1130.19NA442750.610.2384
GroundcherriesRaw Groundcherries9NANA1NANANA40NANANANA85.4
Grapes, canned, thompson seedless, water pack, solids and liquidsGrapes, canned, thompson seedless, water pack, solids and liquids100.056NA0.9860.039NA181070.160.0589
Golden RaisinsGolden Seedless Raisins640.23NA0.98350.23NA1017460.7240.3715
Pears, dried, sulfured, stewed, with added sugarPears, dried, sulfured, stewed, with added sugar150.17NA0.97150.15NA272452.430.1861.2
Grapes, canned, thompson seedless, heavy syrup pack, solids and liquidsGrapes, canned, thompson seedless, heavy syrup pack, solids and liquids100.054NA0.9460.038NA171030.150.0579.5
Dried PlumsRaw Dried Plums430.2840.93410.3NA697320.320.4431
Sweetened Dried BlueberriesBlueberries, dried, sweetened190.16NA0.918NANA362140.630.4915
Medjool DatesDates, medjool640.36NA0.9540.3NA62696NA10.4421.3
Pineapple juice, frozen concentrate, unsweetened, undilutedPineapple juice, frozen concentrate, unsweetened, undiluted390.31NA0.9353.44NA284720.430.453
Stewed Dried FigsFigs, dried, stewed700.12NA0.88290.22NA292940.240.2469.8
KumquatsRaw Kumquats620.095NA0.86200.14NA191860100.1781
Plums, canned, purple, light syrup pack, solids and liquidsPlums, canned, purple, light syrup pack, solids and liquids90.038NA0.8650.032NA13930200.0883
Frozen BoysenberriesBoysenberries, frozen, unsweetened270.08NA0.85160.55NA271390.210.2286
Plums, canned, heavy syrup, drainedPlums, canned, heavy syrup, drained100.046NA0.845NANA15930190.0776
Plums, canned, purple, heavy syrup pack, solids and liquidsPlums, canned, purple, heavy syrup pack, solids and liquids90.037NA0.8450.031NA13910190.0776
Plums, canned, purple, extra heavy syrup pack, solids and liquidsPlums, canned, purple, extra heavy syrup pack, solids and liquids90.036NA0.8250.031NA1289NA190.0773
Frozen BlackberriesBlackberries, frozen, unsweetened290.12NA0.8221.22NA301400.410.2582.2
Lemon PeelRaw Lemon Peel1340.092NA0.815NANA121600.760.2581.6
Orange PeelRaw Orange Peel1610.092NA0.822NANA21212130.2572.5
Oranges with Peel Raw Oranges with Peel 700.057NA0.814NANA221960.720.1182.3
SapodillaRaw Sapodilla210.086NA0.812NANA121930.6120.178
Mamey SapoteRaw Mamey Sapote180.21NA0.78110.2NA26454NA70.1965
Frozen RaspberriesRed Frozen Raspberries240.09NA0.76230.61NA30184NA40.3185
Green PlantainsRaw Green Plantains20.12NA0.75410.11NA31431NA20.1861
Frozen StrawberriesStrawberries, frozen, unsweetened160.049NA0.75110.29NA131480.720.1390
Canned Tamarind NectarTamarind nectar, canned100.014NA0.7540.02NA227NA70.0285
Dried Japanese PersimmonsPersimmons, japanese, dried250.44NA0.74311.4NA81802NA20.4223
Custard-appleRaw Custard-apple30NANA0.7118NANA21382NA4NA71.5
Mammy-appleRaw Mammy-apple110.086NA0.716NANA11470.6150.186.2
QuincesRaw Quinces110.13NA0.78NANA171970.640.0483.8
Raspberries PureeRaspberries Puree with Seeds230.086NA0.69250.68NA30195NA40.3186
RaspberriesRaw Raspberries250.09NA0.69220.67NA291510.210.4285.8
Cherries, tart, dried, sweetened Cherries, tart, dried, sweetened 380.23NA0.6822NANA363760.4130.2516.6
Fried Green PlantainsPlantains, green, fried40.18NA0.67580.19NA44482NA20.2336
Blackberries, canned, heavy syrup, solids and liquidsBlackberries, canned, heavy syrup, solids and liquids210.13NA0.65170.7NA14990.330.1875
Sweetened Red Frozen RaspberriesRaspberries, frozen, red, sweetened150.11NA0.65130.65NA171140.310.1872.8
Cherries, sour, canned, water pack, drainedCherries, sour, canned, water pack, drained11NANA0.6480.059NA16115NA40.0788.3
Frozen LoganberriesLoganberries, frozen260.12NA0.64211.25NA261450.210.3484.6
BlackberriesRaw Blackberries290.17NA0.62200.65NA221620.410.5388
Cranberry sauce, jellied, canned, OCEAN SPRAYCranberry sauce, jellied, canned, OCEAN SPRAY30.035NA0.6220.085NA434NA50.0358.2
Plantains, yellow, fried, Latino restaurantPlantains, yellow, fried, Latino restaurant60.12NA0.62450.28NA435070.460.2449
LemonRaw Lemons Without Peel260.037NA0.680.03NA161380.420.0689
LimesRaw Limes330.065NA0.660.008NA181020.420.1188.3
SoursopRaw Soursop140.086NA0.621NANA272780.6140.181
Sugar-applesRaw Sugar-apples240.086NA0.621NANA322470.690.173.2
Sweetened Frozen StrawberriesSliced Sweetened Frozen Strawberries110.02NA0.5970.25NA13980.730.0673
Frozen Wild BlueberriesBlueberries, wild, frozen17NANA0.5872.87NA1368NA30.6785.8
Cherries, sweet, canned, juice pack, solids and liquidsCherries, sweet, canned, juice pack, solids and liquids140.073NA0.58120.061NA22131030.185
AvocadosRaw Avocados120.1970.55290.14NA524850.470.6473.2
Yellow PlantainsRaw Yellow Plantains30.074NA0.55360.14NA324871.540.1965.2
BreadfruitRaw Breadfruit170.084NA0.54250.06NA304900.620.1270.7
Canned With Sucralose Guava NectarGuava nectar, with sucralose, canned80.025NA0.5420.058NA3330.160.0286.2
Frozen Red Sour CherriesCherries, sour, red, frozen, unsweetened130.09NA0.5390.057NA16124010.187.2
Acerola JuiceRaw Acerola Juice100.086NA0.512NANA9970.130.194
Grapefruit juice, white, frozen concentrate, unsweetened, undilutedGrapefruit juice, white, frozen concentrate, unsweetened, undiluted270.12NA0.49380.07NA494840.330.1862
Pickled Green OlivesCanned Pickled Green Olives520.12NA0.4911NANA4420.915560.0475.3
Canned Strawberries, Heavy SyrupHeavy Syrup Pack Canned Strawberries130.063NA0.4980.2NA12860.340.0975.4
Minerals in Top 100 Fruits with the highest Iron content per 100 g
In the above table you can find and compare the amount of minerals in all fruits , sorted by most amount of Iron per 100 grams.
Top 5 fruits with most amount of iron per 100 grams are:
- Dried Goji Berries
- Canned Small Ripe Olives
- Raw Sulfured Dehydrated Peaches
- Dried Longans
- Dried Fresh Chinese Jujube