MulberriesRaw Mulberries910.14NA4.342NANA88.44511.423.30.28204
RoselleRaw Roselle439NANA3.02104NANA75.5424NA12.2NA177
KiwanoHorned melon29.50.045NA2.57910.089NA84280NA4.551.1202
Black CurrantsRaw European Black Currants87.30.14NA2.44380.41NA94511NA3.170.43130
ElderberriesRaw Elderberries520.084NA2.26.85NANA53.43840.828.20.15109
CarissaRaw Carissa17.70.34NA2.126NANA11.3419NA4.84NA136
LemonRaw Lemons Without Peel89.70.13NA2.0727.60.1NA554761.386.90.21307
LimesRaw Limes1100.22NA2200.027NA603401.336.670.37294
RowalRaw Rowal13.50.95NA2290.14NA47118NA3.60.3964.3
Native PersimmonsRaw Native Persimmons21.3NANA1.97NANANA20.5244NA0.79NA50.7
GroundcherriesRaw Groundcherries17NANA1.9NANANA75.5NANANANA161
Red CurrantsRaw Red And White Currants590.19NA1.823.20.33NA78.64911.071.80.41150
Lemon PeelRaw Lemon Peel2850.2NA1.732NANA25.53401.512.80.53174
Passion-fruit, PurpleRaw Passion-fruit, Purple12.40.089NA1.6530NANA703590.62290.175
BlackberriesRaw Blackberries67.40.38NA1.4446.51.5NA513770.932.331.23205
Mammy-appleRaw Mammy-apple21.60.17NA1.3731.4NANA21.6921.1829.40.2169
RaspberriesRaw Raspberries480.17NA1.3342.31.3NA55.82900.381.920.81165
StrawberriesRaw Strawberries500.1513.81.340.61.2NA754781.253.130.44284
Oranges with Peel Raw Oranges with Peel 1110.09NA1.2722.2NANA353111.13.170.17131
QuincesRaw Quinces19.30.23NA1.2314NANA303461.0570.07147
Casaba MelonsRaw Casaba Melons39.30.21NA1.239.30.13NA186501.43320.25328
KumquatsRaw Kumquats87.30.13NA1.2280.19NA26.82620140.24114
TamarindsRaw Tamarinds310.036NA1.1738.5NANA47.32630.5411.70.04213
SapodillaRaw Sapodilla25.30.1NA0.9614.5NANA14.52330.7214.50.1294
SoursopRaw Soursop21.20.13NA0.9132NANA414210.9121.20.15123
Orange PeelRaw Orange Peel1660.095NA0.8222.7NANA21.62191.033.10.2674.7
ApricotsRaw Apricots270.16NA0.81210.16NA485400.212.10.42180
WatermelonRaw Watermelon23.30.1450.833.30.13NA36.73731.333.330.33305
Prickly PearsRaw Prickly Pears1370.2NA0.73207NANA58.55371.46120.29214
GooseberriesRaw Gooseberries570.16NA0.722.70.33NA61.44501.362.270.27200
Custard-appleRaw Custard-apple29.7NANA0.718NANA20.8378NA3.96NA70.8
Peaches, YellowRaw Yellow Peaches15.40.1710.30.64230.16NA51.34870.2600.44228
Red Sour CherriesRaw Red Sour Cherries320.21NA0.64180.22NA30346060.2172
Sugar-applesRaw Sugar-apples25.50.091NA0.6422.3NANA342630.649.570.1178
NectarinesRaw Nectarines13.60.2NA0.6420.50.12NA59457000.39199
Mamey SapoteRaw Mamey Sapote14.50.17NA0.638.870.16NA21366NA5.650.1552.3
Cantaloupe MelonsRaw Cantaloupe Melons26.50.122.940.6235.30.12NA447851.18470.53265
JujubeRaw Jujube26.60.092NA0.6112.70.11NA29316NA3.80.06399
LoquatsRaw Loquats340.085NA0.627.70.31NA57.45661.282.130.11185
PapayasRaw Papayas46.50.1NA0.58490.093NA23.34231.418.60.19205
PineappleRaw Pineapple260.22NA0.58241.850162180.220.24172
Sweet CherriesRaw Sweet Cherries20.60.0953.170.5717.50.111.5433.3352000.11131
Traditional PineappleTraditional Raw Pineapple290.18NA0.5626.73.54NA2027802.220.18194
Extra Sweet PineappleRaw Extra Sweet Pineapple25.50.22NA0.5523.51.6NA15.72120.21.960.24168
BreadfruitRaw Breadfruit16.50.082NA0.5224.30.058NA294760.581.940.1268.6
Red Or Green GrapesRaw Red Or Green Grapes14.50.1811.30.52100.1NA292770.142.90.1117
Green KiwifruitRaw Green Kiwifruit55.70.21NA0.51280.16NA55.75110.334.90.23136
CranberriesRaw Cranberries17.40.12NA0.5130.58NA241740.224.350.2190
FigsRaw Figs47.30.095NA0.5230.17NA193140.271.350.2107
Green PlantainsRaw Green Plantains1.30.076NA0.49270.072NA20.4284NA1.30.1240
BlueberriesRaw Blueberries10.50.1NA0.4910.50.59NA211350.181.750.28148
CrabapplesRaw Crabapples23.70.088NA0.479.20.15NA19.7255NA1.3NA104
Honeydew MelonsRaw Honeydew Melons16.70.067NA0.4727.80.075NA30.66331.94500.25250
LitchisRaw Litchis7.580.22NA0.47150.083NA472590.911.50.11124
Muscadine GrapesRaw Muscadine Grapes650.21NA0.4624.63.46NA42356NA1.750.19148
Yellow PlantainsRaw Yellow Plantains2.460.061NA0.4529.50.12NA26.23991.233.280.1653.4
American Type GrapesRaw American Type Grapes210.06NA0.437.461.07NA152850.1530.06121
GuavasRaw Common Guavas26.50.34NA0.3832.40.22NA596130.882.940.34119
PlumsRaw Plums130.124.350.3715.20.11NA34.8341000.22190
Green Anjou PearsRaw Green Anjou Pears16.70.12NA0.3610.60.073NA19.719201.50.15126
Deglet Noor DatesDates, deglet noor140.073NA0.3615.20.093NA222331.060.710.17.3
PomegranatesRaw Pomegranates120.19NA0.3614.50.14NA43.42840.63.60.4294
CherimoyaRaw Cherimoya13.30.092NA0.3622.70.12NA34.7383NA9.330.21106
AvocadosRaw Avocados7.50.124.380.34180.089NA32.53030.254.380.445.8
ZESPRI SunGold KiwifruitRaw ZESPRI SunGold Kiwifruit270.2400.33190.076NA39.75000.634.760.13131
Medjool DatesDates, medjool230.13NA0.3219.50.11NA22.4251NA0.360.167.7
Strawberry GuavasRaw Strawberry Guavas30.4NANA0.3224.6NANA39423NA53.6NA117
Java-plumRaw Java-plum31.7NANA0.3225NANA28.3132NA23.3NA139
PearsRaw Pears15.80.143.860.3212.30.084NA212040.181.750.18147
Red Anjou PearsRaw Red Anjou Pears17.70.11NA0.3111.30.09NA211980.161.60.21136
Bartlett PearsRaw Bartlett Pears14.30.12NA0.39.520.059NA17.51600.161.60.13134
ClementinesRaw Clementines640.091NA0.321.30.049NA44.73770.212.130.13184
DurianRaw or Frozen Durian4.10.14NA0.2920.40.22NA26.5297NA1.360.1944.2
BananasRaw Bananas5.60.0882.470.2930.30.3NA24.74021.121.120.1784
PummeloRaw Pummelo10.50.13NA0.2915.80.045NA44.7568NA2.630.21234
TangerinesRaw Tangerines700.079NA0.2822.60.074NA37.73130.193.770.13161
GrapefruitRaw Grapefruit37.50.153.130.28250.038NA254340.9400.22284
MangosRaw Mangos18.30.19NA0.2716.70.11NA23.328011.670.15139
Navel OrangesRaw Navel Oranges87.80.08NA0.2722.40.059NA4733902.040.16175
CarambolaRaw StarFruit9.680.44NA0.2632.30.12NA38.74291.946.450.39295
JackfruitRaw Jackfruit25.30.08NA0.2430.50.045NA22472NA2.10.1477.3
ApplesRaw Apples with skin11.50.0526.350.239.60.067NA2120601.920.077165
FeijoaRaw Feijoa280.059NA0.2314.80.14NA31282NA4.90.098137
Bosc PearsRaw Bosc Pears150.16NA0.2210.40.07NA2118201.50.19124
LongansRaw Longans1.670.28NA0.2216.70.087NA35443NA00.083138
Japanese PersimmonsRaw Japanese Persimmons11.40.16NA0.21130.51NA24.32300.861.430.16115
Japanese PersimmonsRaw Japanese Persimmons11.40.16NA0.21130.51NA24.32300.861.430.16115
Japanese PersimmonsRaw Japanese Persimmons11.40.16NA0.21130.51NA24.32300.861.430.16115
Japanese PersimmonsRaw Japanese Persimmons11.40.16NA0.21130.51NA24.32300.861.430.16115
OrangesRaw Oranges850.096NA0.2121.30.053NA29.83851.0600.15185
Florida OrangesRaw Florida Oranges930.085NA0.221.70.052NA263671.100.17189
Pink GrapefruitRaw Pink and Red Grapefruit52.40.076NA0.1921.40.052NA433210.2400.17210
Valencia OrangesRaw Valencia Oranges81.60.076NA0.1820.40.047NA34.7365NA00.12176
White GrapefruitRaw White Grapefruit36.40.15NA0.1827.30.039NA24.24484.2400.21274
Apples no SkinRaw Apples without skin10.40.065NA0.158.330.079NA23188000.1181
Minerals in Top 100 Fresh Fruits with the highest Iron content per 100 kcal
In the above table you can find and compare the amount of minerals in fresh fruits , sorted by most amount of Iron per 100 calories.
Top 5 fresh fruits with most amount of iron per 100 calories are:
- Raw Mulberries
- Raw Roselle
- Horned melon
- Raw European Black Currants
- Raw Elderberries