Cashew NutsRaw Cashew Nuts5530439780.62780302590.50.5583318266.8
FlaxseedSeeds, flaxseed534042236.622859028915.50411.527318357.3
HazelnutsNuts, hazelnuts or filberts628060844.60.8778.3016743.40.70.7429715047
Pistachio NutsRaw Pistachio Nuts5600453592.9141027276.62.43.268.710620239.2
AlmondsNuts, almonds5790499380.03123021643.51.11.739.512521237
Macadamia NutsRaw Macadamia Nuts71807581212.0613013845.70.70.744.3867937
WalnutsEnglish Walnuts654065261.3913810137260.90.824.36715229
TamarindsRaw Tamarinds239062.7200.590625388NANANA512828
PecansPecans nuts691072061.89.86206013939.70.40.439969225.3
Native PersimmonsRaw Native Persimmons12704NANANA0335NANANANANA825
CoconutRaw Coconut Meat354033529703.66015262.3NANANA9033.324.3
RowalRaw Rowal1110202.45NANANA239141511125622322
MulberriesRaw Mulberries4303.90.270.012.0609881NANANA1714.418.5
Coconut MilkRaw Coconut Milk230023821102.6055.433.4NANANA222316.4
ElderberriesRaw Elderberries73050.230.851.620184NANANANA706.616
Passion-fruit, PurpleRaw Passion-fruit, Purple97070.590.014.10234112NANANA1042216
Black CurrantsRaw European Black Currants6304.10.340.721.070154NANANANANA1415.4
RoselleRaw Roselle4906.4NANANA0113NANANANANA9.615
Japanese ChestnutsRaw Japanese Chestnuts15405.30.780.131.230349NANANANANA22.514.5
Chinese ChestnutsRaw Chinese Chestnuts2240111.640.282.580491NANANANANA4214
CarissaRaw Carissa62013NANANA0136NANANANANA513
KiwanoHorned melon44012.6NANANANA75.6NANANANANA1811.3
Deglet Noor DatesDates, deglet noor28203.90.320.030.1607506341961992388024.510
Raw European ChestnutsNuts, chestnuts, european, raw, unpeeled213022.64.250.9580455NANANANA812410
Red CurrantsRaw Red And White Currants56020.170.350.53013873.735.332.26.1431410
GroundcherriesRaw Groundcherries5307NANANA0112NANANANANA1910
Lotus SeedsRaw Lotus Seeds8905.30.880.272.850173NANANANANA41.39.5
Peeled European ChestnutsPeeled Raw European Chestnuts196012.52.350.534.40442NANANANANA16.39.4
Medjool DatesDates, medjool27701.5NANANANA7506653203375.367189
KumquatsRaw Kumquats7108.61.030.471.24015994NANANA65198.6
Lemon PeelRaw Lemon Peel47030.390.260.63016041.7NANANA106158
Orange PeelRaw Orange Peel97020.240.110.290250NANANANA106158
Oranges with Peel Raw Oranges with Peel 63030.350.160.440155NANANANA45138
SapodillaRaw Sapodilla830111.9400.110200NANANANA534.48
Mamey SapoteRaw Mamey Sapote12404.61.70.820.11032120176.680415414.57.8
Green PlantainsRaw Green Plantains15200.71.20.060.25NA3672310111.82212.57.5
Custard-appleRaw Custard-apple101062.3NANA0252NANANANA24177.1
Mammy-appleRaw Mammy-apple51051.3600.790125NANANANA3057
QuincesRaw Quinces57010.100.490153NANANANA1947
RaspberriesRaw Raspberries5206.50.191.262.5011944.223.518.6265126.9
BlackberriesRaw Blackberries4304.90.140.941.8609648.824230.753146.2
LemonRaw Lemons Without Peel29030.390.260.6309325NANANA28116
LimesRaw Limes30020.220.190.36010517NANANA2876
SoursopRaw Soursop66030.5100.690168135NANANA33106
Sugar-applesRaw Sugar-apples9402.90.4800.40236NANANANA4420.66
AvocadosRaw Avocados160014721.31.2516.7085.36.61.23.70.667205.5
Yellow PlantainsRaw Yellow Plantains12203.5000031917586.4871.817135.5
BreadfruitRaw Breadfruit10302.30.480.180.480271110NANANA4910.75.4
JujubeRaw Jujube7902NANANA0202NANANANANA124.8
DurianRaw or Frozen Durian147053.3NANANA0271NANANANA3814.74.3
StrawberriesRaw Strawberries32030.150.650.9076.84924.4204.7206.74.1
ApricotsRaw Apricots4803.90.2700.770111929.423.758.720143.9
FigsRaw Figs74030.601.440192163NANANA297.53.7
Sweet CherriesRaw Sweet Cherries63020.380.260.27016012853.7661.52110.63.6
CrabapplesRaw Crabapples76030.480.150.730200NANANANANA43.6
Red Or Green GrapesRaw Red Or Green Grapes6901.60.540.110.37018115581.3721.597.23.6
Casaba MelonsRaw Casaba Melons28010.250.220.17065.857NANANA9113.4
Red Sour CherriesRaw Red Sour Cherries50030.680.440.460122853541.8816103.2
GooseberriesRaw Gooseberries4405.80.380.462.70102NANANANA438.83.1
Green KiwifruitRaw Green Kiwifruit6105.20.290.422.4601479043.5411.53011.43.1
LitchisRaw Litchis6604.40.990.650.670165152NANANA138.33.1
PomegranatesRaw Pomegranates83011.71.200.790187137NANANA4016.73
Prickly PearsRaw Prickly Pears4105.10.670.231.86096NANANANA367.33
American Type GrapesRaw American Type Grapes6703.51.140.240.790172163NANANA96.32.9
Coconut WaterCoconut Water (liquid From Coconuts)19021.7600.0203726NANANA117.22.9
PineappleRaw Pineapple5001.20.090.170.230131992117.360145.42.9
BlueberriesRaw Blueberries5703.30.280.580.88014510049.748.81.1247.42.8
LoquatsRaw Loquats47020.40.130.770121NANANANA174.32.8
NectarinesRaw Nectarines4403.20.250.021.101067913.715.748.71710.62.8
Extra Sweet PineappleRaw Extra Sweet Pineapple5101.1NANANANA13510321.51764.7145.32.8
CherimoyaRaw Cherimoya7506.82.331.60.28017712962.859.36.63015.72.7
BananasRaw Bananas8903.31.120.270.46022812248.549.82426112.6
Muscadine GrapesRaw Muscadine Grapes5704.7NANANANA139NA39.236.75.7398.12.6
GuavasRaw Common Guavas6809.52.721.122.88014389.2NANANA5425.52.6
PapayasRaw Papayas4302.60.810.470.11010878.237.3410174.72.5
Peaches, YellowRaw Yellow Peaches3902.50.190.020.840958415.319.547.6159.12.5
Traditional PineappleTraditional Raw Pineapple4501.3NANANANA1188319.417.646NA5.52.5
Green Anjou PearsRaw Green Anjou Pears6601NANANANA1589760.633.33.3314.42.4
WatermelonRaw Watermelon3001.50.1600.5075.56233.6161246.12.4
CranberriesRaw Cranberries4601.30.080.220.33012042.76.734.41.6364.62.3
JackfruitRaw Jackfruit9506.41.950.790.15023319192954.215172.3
Strawberry GuavasRaw Strawberry Guavas69061.720.711.820174NANANANA545.82.2
ZESPRI SunGold KiwifruitRaw ZESPRI SunGold Kiwifruit6302.80.650.430.601581235852.81214102.1
Cantaloupe MelonsRaw Cantaloupe Melons3401.90.510.460.35081.678.618.715.443.598.42.1
Java-plumRaw Java-plum6002.3NANANA0156NANANANANA7.21.9
Bartlett PearsRaw Bartlett Pears6301.6NANANANA1509767.6254.3313.91.9
Red Anjou PearsRaw Red Anjou Pears6201.4NANANANA1499564.827.42.6303.31.9
PearsRaw Pears5701.40.220.010.9301529864.2267.1313.61.8
Honeydew MelonsRaw Honeydew Melons3601.40.380.330.260918129.6272585.41.7
PlumsRaw Plums4602.80.1700.4401149930.750.715.71471.7
MangosRaw Mangos6003.80.920.510.19015013746.82069.7168.21.6
Bosc PearsRaw Bosc Pears6700.9NANANANA16110256.42521313.61.5
Japanese PersimmonsRaw Japanese Persimmons7001.90.20.040.39018612555.654.415.4365.81.5
Japanese PersimmonsRaw Japanese Persimmons7001.90.20.040.39018612555.654.415.4365.81.5
Japanese PersimmonsRaw Japanese Persimmons7001.90.20.040.39018612555.654.415.4365.81.5
Japanese PersimmonsRaw Japanese Persimmons7001.90.20.040.39018612555.654.415.4365.81.5
TangerinesRaw Tangerines5303.10.390.180.4801331062421.360.5188.11.5
ClementinesRaw Clementines4701.5NANANANA1209216.41659.6178.51.4
FeijoaRaw Feijoa6104.21.040.291.0701528229.52329.3647.11.4
LongansRaw Longans6001NANANA0151NANANANA11131.3
Macronutrients in Top 100 Fresh Fruits & Nuts with the highest Iron content per 1 kg
In the above table you can find and compare the amount of macronutrients in fresh fruits & nuts , sorted by most amount of Iron per 1 kilogram.
Top 5 fresh fruits & nuts with most amount of iron per 1 kilogram are:
- Raw Cashew Nuts
- Flaxseed
- Hazelnuts
- Raw Pistachio Nuts
- Almonds