Cashew NutsRaw Cashew Nuts2195174310.2531012023.50.20.2231372.326.5
FlaxseedSeeds, flaxseed211916714.59123.401156.1501.64.5610872.622.7
HazelnutsNuts, hazelnuts or filberts249224117.70.3531066.317.20.280.2816.738.559.318.7
Pistachio NutsRaw Pistachio Nuts222318023.41.1556010830.40.951.2727.3428015.6
AlmondsNuts, almonds2298198150.01249085.517.30.440.6715.749.68414.7
Macadamia NutsRaw Macadamia Nuts2850301480.825.14055180.280.2817.63431.414.6
WalnutsEnglish Walnuts259625924.336151054.410.40.360.329.6426.660.411.5
TamarindsRaw Tamarinds9492.41.0800.230248154NANANA20.21111
PecansPecans nuts274328624.53.98205515.80.160.1615.53836.410
Native PersimmonsRaw Native Persimmons5041.6NANANA0133NANANANANA3.189.92
CoconutRaw Coconut Meat140513311801.45060.424.7NANANA35.713.29.64
RowalRaw Rowal4417.940.97NANANA955624.3749.624.69.138.73
MulberriesRaw Mulberries1711.550.110.0040.8203932NANANA6.755.77.34
Coconut MilkRaw Coconut Milk913958401.0402213.3NANANA8.739.16.5
ElderberriesRaw Elderberries29020.0910.340.64073NANANANA27.82.66.35
Passion-fruit, PurpleRaw Passion-fruit, Purple3852.780.230.0041.6309344.5NANANA41.38.736.35
Black CurrantsRaw European Black Currants2501.630.130.290.42061NANANANANA5.566.1
RoselleRaw Roselle1942.54NANANA045NANANANANA3.85.87
Japanese ChestnutsRaw Japanese Chestnuts6112.10.310.0520.490139NANANANANA8.935.75
Chinese ChestnutsRaw Chinese Chestnuts8894.40.650.111.020195NANANANANA16.75.6
CarissaRaw Carissa2465.16NANANA054NANANANANA25.2
KiwanoHorned melon1755NANANANA30NANANANANA7.064.5
Deglet Noor DatesDates, deglet noor11191.550.130.0120.064029825177.8799431.89.724.05
Raw European ChestnutsNuts, chestnuts, european, raw, unpeeled8458.971.70.383.170181NANANANA329.64
Red CurrantsRaw Red And White Currants2220.790.0670.140.21054.829.31412.82.42175.563.97
GroundcherriesRaw Groundcherries2102.78NANANA044.5NANANANANA7.543.97
Lotus SeedsRaw Lotus Seeds3532.10.350.111.13068.6NANANANANA16.43.77
Peeled European ChestnutsPeeled Raw European Chestnuts7784.960.930.211.750175NANANANANA6.473.73
Medjool DatesDates, medjool10990.6NANANANA2982641271342.126.67.23.57
KumquatsRaw Kumquats2823.40.410.190.4906337NANANA25.87.463.4
Lemon PeelRaw Lemon Peel1871.20.150.10.25063.516.6NANANA425.953.18
Orange PeelRaw Orange Peel3850.790.0950.0440.12099NANANANA425.953.18
Oranges with Peel Raw Oranges with Peel 2501.20.140.0640.17061.5NANANANA185.163.18
SapodillaRaw Sapodilla3294.370.7700.044079.2NANANANA211.753.18
Mamey SapoteRaw Mamey Sapote4921.830.670.330.04401278030.431.816.221.45.753.1
Green PlantainsRaw Green Plantains6030.280.480.0240.099NA1469.14.054.330.718.734.962.98
Custard-appleRaw Custard-apple4012.40.92NANA0100NANANANA9.536.752.8
Mammy-appleRaw Mammy-apple20220.5400.31049.6NANANANA1222.78
QuincesRaw Quinces2260.40.0400.19060.7NANANANA7.541.62.78
RaspberriesRaw Raspberries2062.580.0750.50.99047.417.59.337.40.7925.84.762.74
BlackberriesRaw Blackberries1711.940.0560.370.7403819.49.539.170.28215.52.46
LemonRaw Lemons Without Peel1151.20.150.10.250379.92NANANA114.372.4
LimesRaw Limes1190.790.0870.0750.140426.7NANANA112.782.4
SoursopRaw Soursop2621.20.200.2706753.7NANANA133.972.4
Sugar-applesRaw Sugar-apples3731.150.1900.16094NANANANA17.58.182.4
AvocadosRaw Avocados635588.440.56.640342.60.481.470.2426.67.942.2
Yellow PlantainsRaw Yellow Plantains4841.4000012769.534.334.50.716.755.162.2
BreadfruitRaw Breadfruit4090.910.190.0710.19010843.7NANANA19.44.252.14
JujubeRaw Jujube3140.79NANANA080.3NANANANANA4.761.9
DurianRaw or Frozen Durian58321NANANA0108NANANANA155.831.7
StrawberriesRaw Strawberries1271.20.060.260.36030.519.49.77.91.877.942.661.63
ApricotsRaw Apricots1911.550.1100.3104436.73.739.423.37.945.561.55
FigsRaw Figs2941.20.2400.5707664.5NANANA11.52.981.47
Sweet CherriesRaw Sweet Cherries2500.790.150.10.11063.55121.3260.68.334.21.43
CrabapplesRaw Crabapples3021.20.190.060.29079NANANANANA1.61.43
Red Or Green GrapesRaw Red Or Green Grapes2740.640.210.0440.1507261.432.328.60.63.572.861.43
Casaba MelonsRaw Casaba Melons1110.40.0990.0870.06702622.6NANANA3.574.41.35
Red Sour CherriesRaw Red Sour Cherries1981.20.270.170.18048.333.71416.63.186.353.971.27
GooseberriesRaw Gooseberries1752.30.150.181.08040.4NANANANA173.51.23
Green KiwifruitRaw Green Kiwifruit2422.060.120.170.9805835.717.316.30.6124.521.23
LitchisRaw Litchis2621.750.390.260.27065.660.4NANANA5.163.31.23
PomegranatesRaw Pomegranates3294.640.4800.31074.254.3NANANA166.631.2
Prickly PearsRaw Prickly Pears1632.020.270.0910.74038NANANANA14.32.91.2
American Type GrapesRaw American Type Grapes2661.40.450.0950.3106864.5NANANA3.572.51.15
Coconut WaterCoconut Water (liquid From Coconuts)75.40.790.700.008014.710.4NANANA4.372.861.15
PineappleRaw Pineapple1980.480.0360.0670.091052398.46.8723.85.562.141.15
BlueberriesRaw Blueberries2261.30.110.230.35057.539.519.719.40.449.532.941.1
LoquatsRaw Loquats1870.790.160.0520.31048NANANANA6.751.71.1
NectarinesRaw Nectarines1751.270.0990.0080.4404231.35.446.2319.36.754.21.1
Extra Sweet PineappleRaw Extra Sweet Pineapple2020.44NANANANA53.6418.536.7525.75.562.11.1
CherimoyaRaw Cherimoya2982.70.920.630.11070.3512523.52.6126.231.07
BananasRaw Bananas3531.30.440.110.1809148.519.219.89.510.34.331.03
Muscadine GrapesRaw Muscadine Grapes2261.87NANANANA55.3NA15.614.62.2615.53.21.03
GuavasRaw Common Guavas2703.771.080.441.1405735.4NANANA21.4101.03
PapayasRaw Papayas1711.030.320.190.044043311516.206.751.870.99
Peaches, YellowRaw Yellow Peaches1550.990.0750.0080.3303833.36.077.74195.953.60.99
Traditional PineappleTraditional Raw Pineapple1790.52NANANANA47337.7718.2NA2.20.99
Green Anjou PearsRaw Green Anjou Pears2620.4NANANANA62.738.62413.21.312.31.750.95
WatermelonRaw Watermelon1190.60.06400.203024.613.36.274.81.62.420.95
CranberriesRaw Cranberries1830.520.0320.0870.13047.5172.6613.70.6414.31.830.91
JackfruitRaw Jackfruit3772.540.770.310.0609275.736.537.61.675.956.830.91
Strawberry GuavasRaw Strawberry Guavas2742.40.680.280.72069NANANANA21.42.30.87
ZESPRI SunGold KiwifruitRaw ZESPRI SunGold Kiwifruit2501.10.260.170.24062.74923214.845.564.050.83
Cantaloupe MelonsRaw Cantaloupe Melons1350.750.20.180.14032.4317.426.117.33.573.330.83
Java-plumRaw Java-plum2380.91NANANA061.8NANANANANA2.860.75
Bartlett PearsRaw Bartlett Pears2500.64NANANANA59.638.5279.921.712.31.550.75
Red Anjou PearsRaw Red Anjou Pears2460.56NANANANA59.33825.7111.03121.30.75
PearsRaw Pears2260.560.0870.0040.37060.438.725.510.32.812.31.430.71
Honeydew MelonsRaw Honeydew Melons1430.560.150.130.103632.211.710.69.843.182.140.67
PlumsRaw Plums1831.10.06700.17045.339.412206.235.562.780.67
MangosRaw Mangos2381.50.370.20.075059.554.218.67.9827.76.353.250.64
Bosc PearsRaw Bosc Pears2660.36NANANANA6440.622.49.848.3712.31.430.6
Japanese PersimmonsRaw Japanese Persimmons2780.750.0790.0160.15073.849.72221.66.114.32.30.6
Japanese PersimmonsRaw Japanese Persimmons2780.750.0790.0160.15073.849.72221.66.114.32.30.6
Japanese PersimmonsRaw Japanese Persimmons2780.750.0790.0160.15073.849.72221.66.114.32.30.6
Japanese PersimmonsRaw Japanese Persimmons2780.750.0790.0160.15073.849.72221.66.114.32.30.6
TangerinesRaw Tangerines2101.230.150.0710.19053429.538.45247.143.20.6
ClementinesRaw Clementines1870.6NANANANA47.736.46.56.323.76.753.370.56
FeijoaRaw Feijoa2421.670.410.120.42060.432.511.79.211.625.42.80.56
LongansRaw Longans2380.4NANANA060NANANANA4.375.20.52
Macronutrients in Top 100 Fresh Fruits & Nuts with the highest Iron content per 14 oz
In the above table you can find and compare the amount of macronutrients in fresh fruits & nuts , sorted by most amount of Iron per 14 ounces.
Top 5 fresh fruits & nuts with most amount of iron per 14 ounces are:
- Raw Cashew Nuts
- Flaxseed
- Hazelnuts
- Raw Pistachio Nuts
- Almonds