Cashew NutsRaw Cashew Nuts372.2NA6.682921.66NA59366020125.85.2
FlaxseedSeeds, flaxseed2551.22NA5.733922.5NA64281325.4304.346.96
HazelnutsNuts, hazelnuts or filberts1141.73NA4.71636.18NA2906802.402.455.3
Pistachio NutsRaw Pistachio Nuts1051.33.43.921211.2NA4901025712.24.37
AlmondsNuts, almonds2691.03NA3.72702.1845.34817334.113.124.4
Macadamia NutsRaw Macadamia Nuts850.76NA3.71304.13NA1883683.651.31.36
WalnutsEnglish Walnuts981.6NA2.91583.4213464414.923.14.07
TamarindsRaw Tamarinds740.086NA2.892NANA1136281.3280.131.4
PecansPecans nuts701.2102.531214.515.62774103.804.533.52
Native PersimmonsRaw Native Persimmons27NANA2.5NANANA26310NA1NA64.4
CoconutRaw Coconut Meat140.44NA2.43321.5NA11335610201.147
RowalRaw Rowal151.06NA2.2320.16NA52131NA40.4371.4
MulberriesRaw Mulberries390.06NA1.8518NANA381940.6100.1287.7
Coconut MilkRaw Coconut Milk160.27NA1.64370.92NA1002636.2150.6767.6
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
Japanese ChestnutsRaw Japanese Chestnuts310.56NA1.45491.6NA72329NA141.161.4
Chinese ChestnutsRaw Chinese Chestnuts180.36NA1.4841.6NA96447NA30.8744
CarissaRaw Carissa110.21NA1.316NANA7260NA3NA84
KiwanoHorned melon130.02NA1.13400.039NA37123NA20.4889
Deglet Noor DatesDates, deglet noor390.21NA1.02430.26NA62656320.2920.5
Raw European ChestnutsNuts, chestnuts, european, raw, unpeeled270.45NA1320.95NA93518NA30.5248.7
Red CurrantsRaw Red And White Currants330.11NA1130.19NA442750.610.2384
GroundcherriesRaw Groundcherries9NANA1NANANA40NANANANA85.4
Lotus SeedsRaw Lotus Seeds440.094NA0.95560.62NA168367NA10.2877
Peeled European ChestnutsPeeled Raw European Chestnuts190.42NA0.94300.34NA38484NA20.4952
Medjool DatesDates, medjool640.36NA0.9540.3NA62696NA10.4421.3
KumquatsRaw Kumquats620.095NA0.86200.14NA191860100.1781
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
Green PlantainsRaw Green Plantains20.12NA0.75410.11NA31431NA20.1861
Custard-appleRaw Custard-apple30NANA0.7118NANA21382NA4NA71.5
Mammy-appleRaw Mammy-apple110.086NA0.716NANA11470.6150.186.2
QuincesRaw Quinces110.13NA0.78NANA171970.640.0483.8
RaspberriesRaw Raspberries250.09NA0.69220.67NA291510.210.4285.8
BlackberriesRaw Blackberries290.17NA0.62200.65NA221620.410.5388
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
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
JujubeRaw Jujube210.073NA0.48100.084NA23250NA30.0578
DurianRaw or Frozen Durian60.21NA0.43300.33NA39436NA20.2865
StrawberriesRaw Strawberries160.0484.40.41130.39NA241530.410.1491
ApricotsRaw Apricots130.078NA0.39100.077NA232590.110.286.4
FigsRaw Figs350.07NA0.37170.13NA142320.210.1579
Sweet CherriesRaw Sweet Cherries130.0620.36110.070.9721222000.0782.3
CrabapplesRaw Crabapples180.067NA0.3670.12NA15194NA1NA79
Red Or Green GrapesRaw Red Or Green Grapes100.137.80.3670.071NA201910.120.0780.5
Casaba MelonsRaw Casaba Melons110.06NA0.34110.035NA51820.490.0792
Red Sour CherriesRaw Red Sour Cherries160.1NA0.3290.11NA15173030.186
GooseberriesRaw Gooseberries250.07NA0.31100.14NA271980.610.1288
Green KiwifruitRaw Green Kiwifruit340.13NA0.31170.098NA343120.230.1483
LitchisRaw Litchis50.15NA0.31100.055NA311710.610.0781.8
PomegranatesRaw Pomegranates100.16NA0.3120.12NA362360.530.3578
Prickly PearsRaw Prickly Pears560.08NA0.385NANA242200.650.1287.6
American Type GrapesRaw American Type Grapes140.04NA0.2950.72NA101910.120.0481.3
Coconut WaterCoconut Water (liquid From Coconuts)240.04NA0.29250.14NA2025011050.195
PineappleRaw Pineapple130.11NA0.29120.93081090.110.1286
BlueberriesRaw Blueberries60.057NA0.2860.34NA12770.110.1684.2
LoquatsRaw Loquats160.04NA0.28130.15NA272660.610.0586.7
NectarinesRaw Nectarines60.086NA0.2890.054NA26201000.1787.6
Extra Sweet PineappleRaw Extra Sweet Pineapple130.11NA0.28120.82NA81080.110.1285.7
CherimoyaRaw Cherimoya100.069NA0.27170.093NA26287NA70.1679.4
BananasRaw Bananas50.0782.20.26270.27NA22358110.1575
Muscadine GrapesRaw Muscadine Grapes370.12NA0.26141.97NA24203NA10.1184.3
GuavasRaw Common Guavas180.23NA0.26220.15NA404170.620.2380.8
PapayasRaw Papayas200.045NA0.25210.04NA101820.680.0888
Peaches, YellowRaw Yellow Peaches60.06840.2590.061NA201900.100.1789
Traditional PineappleTraditional Raw Pineapple130.081NA0.25121.6NA9125010.0887.2
Green Anjou PearsRaw Green Anjou Pears110.077NA0.2470.048NA13127010.183.3
WatermelonRaw Watermelon70.0421.50.24100.038NA111120.410.191
CranberriesRaw Cranberries80.056NA0.2360.27NA11800.120.0987.3
JackfruitRaw Jackfruit240.076NA0.23290.043NA21448NA20.1373.5
Strawberry GuavasRaw Strawberry Guavas21NANA0.2217NANA27292NA37NA80.7
ZESPRI SunGold KiwifruitRaw ZESPRI SunGold Kiwifruit170.1500.21120.048NA253150.430.0882.4
Cantaloupe MelonsRaw Cantaloupe Melons90.04110.21120.041NA152670.4160.1890
Java-plumRaw Java-plum19NANA0.1915NANA1779NA14NA83
Bartlett PearsRaw Bartlett Pears90.078NA0.1960.037NA111010.110.0884
Red Anjou PearsRaw Red Anjou Pears110.07NA0.1970.056NA131230.110.1384.2
PearsRaw Pears90.0822.20.1870.048NA121160.110.184
Honeydew MelonsRaw Honeydew Melons60.024NA0.17100.027NA112280.7180.0990
PlumsRaw Plums60.05720.1770.052NA16157000.187.2
MangosRaw Mangos110.11NA0.16100.063NA141680.610.0983.5
Bosc PearsRaw Bosc Pears100.1NA0.1570.047NA14122010.1383
Japanese PersimmonsRaw Japanese Persimmons80.11NA0.1590.36NA171610.610.1180.3
Japanese PersimmonsRaw Japanese Persimmons80.11NA0.1590.36NA171610.610.1180.3
Japanese PersimmonsRaw Japanese Persimmons80.11NA0.1590.36NA171610.610.1180.3
Japanese PersimmonsRaw Japanese Persimmons80.11NA0.1590.36NA171610.610.1180.3
TangerinesRaw Tangerines370.042NA0.15120.039NA201660.120.0785
ClementinesRaw Clementines300.043NA0.14100.023NA211770.110.0686.6
FeijoaRaw Feijoa170.036NA0.1490.084NA19172NA30.0683.3
LongansRaw Longans10.17NA0.13100.052NA21266NA00.0582.8
Minerals in Top 100 Fresh Fruits & Nuts with the highest Iron content per 100 g
In the above table you can find and compare the amount of minerals in fresh fruits & nuts , sorted by most amount of Iron per 100 grams.
Top 5 fresh fruits & nuts with most amount of iron per 100 grams are:
- Raw Cashew Nuts
- Flaxseed
- Hazelnuts
- Raw Pistachio Nuts
- Almonds