Cashew NutsRaw Cashew Nuts250819935.30.2835.30137270.230.2326.41582.630.3
FlaxseedSeeds, flaxseed242219116.610326.801317.0301.85.21248326
HazelnutsNuts, hazelnuts or filberts284927620.20.3935.5075.719.70.320.3219446821.3
Pistachio NutsRaw Pistachio Nuts254020626.81.364012334.71.11.4531489117.8
AlmondsNuts, almonds262622617.20.0145609819.70.50.771856.79617
Macadamia NutsRaw Macadamia Nuts325734454.70.935.88062.720.70.320.3220393616.7
WalnutsEnglish Walnuts296629627.841173062120.410.361130.46913
TamarindsRaw Tamarinds10842.721.2300.270283176NANANA2312.712.7
PecansPecans nuts3134326284.4794063180.180.1817.743.541.611.5
Native PersimmonsRaw Native Persimmons5761.8NANANA0152NANANANANA3.6311.3
CoconutRaw Coconut Meat160615213501.6606928.3NANANA411511
RowalRaw Rowal5039.071.1NANANA108642.27556.72810.49.98
MulberriesRaw Mulberries1951.770.120.0050.93044.536.7NANANA7.76.538.4
Coconut MilkRaw Coconut Milk10431089601.202515NANANA9.9810.47.44
ElderberriesRaw Elderberries3312.270.10.390.73083.5NANANANA31.837.26
Passion-fruit, PurpleRaw Passion-fruit, Purple4403.180.270.0051.86010651NANANA479.987.26
Black CurrantsRaw European Black Currants2861.860.150.330.49069.8NANANANANA6.357
RoselleRaw Roselle2222.9NANANA051.3NANANANANA4.356.7
Japanese ChestnutsRaw Japanese Chestnuts6992.40.350.0590.560158NANANANANA10.26.58
Chinese ChestnutsRaw Chinese Chestnuts10165.030.740.131.170223NANANANANA196.4
CarissaRaw Carissa2815.9NANANA062NANANANANA2.275.94
KiwanoHorned melon2005.7NANANANA34.3NANANANANA8.075.13
Deglet Noor DatesDates, deglet noor12791.770.150.0140.0730340287899010836.3114.63
Raw European ChestnutsNuts, chestnuts, european, raw, unpeeled96610.31.930.433.60207NANANANA36.7114.6
Red CurrantsRaw Red And White Currants2540.910.0770.160.24062.633.41614.62.7719.56.354.54
GroundcherriesRaw Groundcherries2403.18NANANA051NANANANANA8.64.54
Lotus SeedsRaw Lotus Seeds4042.40.40.121.3078.4NANANANANA18.74.3
Peeled European ChestnutsPeeled Raw European Chestnuts8895.671.070.2420200NANANANANA7.44.26
Medjool DatesDates, medjool12560.68NANANANA3403021451532.430.48.24.1
KumquatsRaw Kumquats3223.90.470.210.5607242.5NANANA29.58.533.9
Lemon PeelRaw Lemon Peel2131.360.180.120.29072.619NANANA486.83.63
Orange PeelRaw Orange Peel4400.910.110.050.130113NANANANA486.83.63
Oranges with Peel Raw Oranges with Peel 2861.360.160.0730.2070.3NANANANA20.45.93.63
SapodillaRaw Sapodilla37650.8800.05091NANANANA2423.63
Mamey SapoteRaw Mamey Sapote5622.10.770.370.0501469134.736.318.624.56.583.54
Green PlantainsRaw Green Plantains6890.320.550.0270.11NA16610.44.634.940.829.985.673.4
Custard-appleRaw Custard-apple4582.721.05NANA0114NANANANA117.73.22
Mammy-appleRaw Mammy-apple2312.270.6200.36056.7NANANANA13.62.273.18
QuincesRaw Quinces2590.450.04500.22069.4NANANANA8.61.83.18
RaspberriesRaw Raspberries2362.950.0860.571.130542010.78.440.9129.55.443.13
BlackberriesRaw Blackberries1952.220.0640.430.84043.6221110.50.32246.32.8
LemonRaw Lemons Without Peel1321.360.180.120.29042.311.3NANANA12.752.72
LimesRaw Limes1360.910.10.0860.160487.67NANANA12.73.182.72
SoursopRaw Soursop2991.360.2300.31076.461.4NANANA154.542.72
Sugar-applesRaw Sugar-apples4261.30.2200.180107NANANANA209.342.72
AvocadosRaw Avocados72666.59.640.577.6038.730.541.680.2730.49.072.5
Yellow PlantainsRaw Yellow Plantains5531.6000014579.43939.40.827.75.92.5
BreadfruitRaw Breadfruit4671.040.220.0820.22012350NANANA22.24.852.45
JujubeRaw Jujube3580.91NANANA092NANANANANA5.442.18
DurianRaw or Frozen Durian66724NANANA0123NANANANA17.26.671.95
StrawberriesRaw Strawberries1451.360.0680.290.4103522119.032.139.073.041.86
ApricotsRaw Apricots2181.770.1200.35050.4424.2610.826.69.076.351.77
FigsRaw Figs3361.360.2700.6508773.8NANANA133.41.68
Sweet CherriesRaw Sweet Cherries2860.910.170.120.12072.65824.4300.689.534.81.63
CrabapplesRaw Crabapples3451.360.220.0680.33090NANANANANA1.81.63
Red Or Green GrapesRaw Red Or Green Grapes3130.730.240.050.1708270.23732.70.684.13.271.63
Casaba MelonsRaw Casaba Melons1270.450.110.10.07703026NANANA4.15.031.54
Red Sour CherriesRaw Red Sour Cherries2271.360.310.20.21055.238.516193.637.264.541.45
GooseberriesRaw Gooseberries2002.630.170.211.23046NANANANA19.541.4
Green KiwifruitRaw Green Kiwifruit2772.360.130.191.1066.540.819.718.60.6813.65.171.4
LitchisRaw Litchis29920.450.290.307569NANANA5.93.761.4
PomegranatesRaw Pomegranates3765.30.5400.3608562NANANA187.571.36
Prickly PearsRaw Prickly Pears1862.30.30.10.84043.4NANANANA16.33.31.36
American Type GrapesRaw American Type Grapes3041.60.520.110.36077.873.7NANANA4.12.861.3
Coconut WaterCoconut Water (liquid From Coconuts)860.910.800.00901712NANANA53.271.3
PineappleRaw Pineapple2270.540.0410.0770.1059.544.79.67.85276.352.451.3
BlueberriesRaw Blueberries2591.50.130.260.4065.74522.5220.5113.361.27
LoquatsRaw Loquats2130.910.180.0590.35055NANANANA7.71.951.27
NectarinesRaw Nectarines2001.450.110.0090.504835.86.27.12227.74.81.27
Extra Sweet PineappleRaw Extra Sweet Pineapple2310.5NANANANA61.2479.757.729.36.352.41.27
CherimoyaRaw Cherimoya3403.11.060.720.13080.358.428.527313.67.121.22
BananasRaw Bananas4041.50.510.120.21010455.52222.61111.84.941.18
Muscadine GrapesRaw Muscadine Grapes2592.13NANANANA63NA17.816.62.617.73.671.18
GuavasRaw Common Guavas3084.31.230.511.306540.5NANANA24.511.61.18
PapayasRaw Papayas1951.180.370.210.0504935.51718.607.72.131.13
Peaches, YellowRaw Yellow Peaches1771.130.0860.0090.38043.3386.948.8521.66.84.131.13
Traditional PineappleTraditional Raw Pineapple2040.59NANANANA53.637.68.8821NA2.51.13
Green Anjou PearsRaw Green Anjou Pears2990.45NANANANA71.64427.5151.51421.1
WatermelonRaw Watermelon1360.680.07300.23034.22815.27.175.51.82.771.1
CranberriesRaw Cranberries2090.590.0360.10.15054.319.43.0415.60.7316.32.11.04
JackfruitRaw Jackfruit4312.90.880.360.068010586.541.7431.96.87.81.04
Strawberry GuavasRaw Strawberry Guavas3132.720.780.320.83078.7NANANANA24.52.631
ZESPRI SunGold KiwifruitRaw ZESPRI SunGold Kiwifruit2861.270.290.20.27071.655.826.3245.536.354.630.95
Cantaloupe MelonsRaw Cantaloupe Melons1540.860.230.210.1603735.78.5719.74.13.80.95
Java-plumRaw Java-plum2721.04NANANA070.6NANANANANA3.270.86
Bartlett PearsRaw Bartlett Pears2860.73NANANANA684430.711.31.95141.770.86
Red Anjou PearsRaw Red Anjou Pears2810.64NANANANA67.843.329.412.41.1813.61.50.86
PearsRaw Pears2590.640.10.0050.4206944.22911.83.22141.630.82
Honeydew MelonsRaw Honeydew Melons1630.640.170.150.12041.23713.41211.23.632.450.77
PlumsRaw Plums2091.270.07700.20524514237.126.353.180.77
MangosRaw Mangos2721.720.420.230.0860686221.29.131.67.263.70.73
Bosc PearsRaw Bosc Pears3040.41NANANANA7346.425.611.29.57141.630.68
Japanese PersimmonsRaw Japanese Persimmons3180.860.0910.0180.18084.35725.224.7716.32.630.68
Japanese PersimmonsRaw Japanese Persimmons3180.860.0910.0180.18084.35725.224.7716.32.630.68
Japanese PersimmonsRaw Japanese Persimmons3180.860.0910.0180.18084.35725.224.7716.32.630.68
Japanese PersimmonsRaw Japanese Persimmons3180.860.0910.0180.18084.35725.224.7716.32.630.68
TangerinesRaw Tangerines2401.40.180.0820.22060.548119.6627.48.163.670.68
ClementinesRaw Clementines2130.68NANANANA54.541.67.447.2277.73.860.64
FeijoaRaw Feijoa2771.90.470.130.490693713.410.513.3293.220.64
LongansRaw Longans2720.45NANANA068.7NANANANA55.940.59
Macronutrients in Top 100 Fresh Fruits & Nuts with the highest Iron content per 1 lb
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 pound.
Top 5 fresh fruits & nuts with most amount of iron per 1 pound are:
- Raw Cashew Nuts
- Flaxseed
- Hazelnuts
- Raw Pistachio Nuts
- Almonds