Dried Goji BerriesGoji berries, dried190NANA6.8NANANANANANA298NA7.5
Canned Small Ripe OlivesCanned Small Ripe Olives880.25NA6.340.02NA380.97350.2280
Dried LongansLongans, dried450.81NA5.4460.25NA196658NA480.2217.6
Dried Fresh Chinese JujubeJujube, Chinese, fresh, dried630.23NA5.1NA31NA68217050.3920
PrunesRaw Dehydrated Prunes720.61NA3.52640.31NA1121058NA50.754
Canned Jumbo OlivesCanned Ripe Jumbo Olives940.23NA3.3240.02NA390.97350.2284.3
TamarindsRaw Tamarinds740.086NA2.892NANA1136281.3280.131.4
Seeded RaisinsRaisins, seeded280.3NA2.6300.27NA758250.6280.1816.6
Native PersimmonsRaw Native Persimmons27NANA2.5NANANA26310NA1NA64.4
RowalRaw Rowal151.06NA2.2320.16NA52131NA40.4371.4
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
CarissaRaw Carissa110.21NA1.316NANA7260NA3NA84
Canned Prune JuicePrune juice, canned120.06860.21.18140.15NA252760.640.2181.2
Stewed PrunesStewed dehydrated Prunes240.2NA1.17210.1NA37353NA20.2568
KiwanoHorned melon130.02NA1.13400.039NA37123NA20.4889
Deglet Noor DatesDates, deglet noor390.21NA1.02430.26NA62656320.2920.5
Red CurrantsRaw Red And White Currants330.11NA1130.19NA442750.610.2384
GroundcherriesRaw Groundcherries9NANA1NANANA40NANANANA85.4
Golden RaisinsGolden Seedless Raisins640.23NA0.98350.23NA1017460.7240.3715
Dried PlumsRaw Dried Plums430.2840.93410.3NA697320.320.4431
Medjool DatesDates, medjool640.36NA0.9540.3NA62696NA10.4421.3
KumquatsRaw Kumquats620.095NA0.86200.14NA191860100.1781
Frozen BoysenberriesBoysenberries, frozen, unsweetened270.08NA0.85160.55NA271390.210.2286
Frozen BlackberriesBlackberries, frozen, unsweetened290.12NA0.8221.22NA301400.410.2582.2
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
Dried Japanese PersimmonsPersimmons, japanese, dried250.44NA0.74311.4NA81802NA20.4223
Dried Japanese PersimmonsPersimmons, japanese, dried250.44NA0.74311.4NA81802NA20.4223
Dried Japanese PersimmonsPersimmons, japanese, dried250.44NA0.74311.4NA81802NA20.4223
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
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
Frozen Red Sour CherriesCherries, sour, red, frozen, unsweetened130.09NA0.5390.057NA16124010.187.2
Pickled Green OlivesCanned Pickled Green Olives520.12NA0.4911NANA4420.915560.0475.3
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
Frozen NanceNance, frozen, unsweetened460.041NA0.38200.25NA102440.430.0980.6
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
Canned Guanabana NectarGuanabana nectar, canned70.01NA0.3630.01NA2250.480.0284.7
Canned Mango NectarMango nectar, canned170.015NA0.3630.028NA2240.450.0286.6
Passion-fruit Juice, YellowRaw Passion-fruit Juice, Yellow40.05NA0.3617NANA252780.160.0684.2
Casaba MelonsRaw Casaba Melons110.06NA0.34110.035NA51820.490.0792
Canned Papaya NectarPapaya nectar, canned100.013NA0.3430.013NA0310.350.1585
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
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
Baked Yellow PlantainsPlantains, yellow, baked30.044NA0.28410.17NA37477020.2156
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
Passion-fruit Juice, PurpleRaw Passion-fruit Juice, Purple40.053NA0.2417NANA132780.160.0585.6
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
Canned Cranberry-orange RelishCranberry-orange relish, canned110.04NA0.24NANA838NA32NA53.2
Java-plumRaw Java-plum19NANA0.1915NANA1779NA14NA83
Minerals in Top 100 Whole Fruits with the highest Iron content per 100 g
In the above table you can find and compare the amount of minerals in whole fruits , sorted by most amount of Iron per 100 grams.
Top 5 whole fruits with most amount of iron per 100 grams are:
- Dried Goji Berries
- Canned Small Ripe Olives
- Dried Longans
- Dried Fresh Chinese Jujube
- Raw Dehydrated Prunes