Dried Goji BerriesGoji berries, dried15831.770NANA0350207NANANA5964.731
Canned Small Ripe OlivesCanned Small Ripe Olives52649.410.302.85027.40NANANA7.263.828.5
Dried LongansLongans, dried12971.8NANANA0336NANANANANA22.224.5
Dried Fresh Chinese JujubeJujube, Chinese, fresh, dried12752.27NANANA0329NA93833927.221.423
PrunesRaw Dehydrated Prunes15383.30.27NA0.720404NANANANANA16.816
Canned Jumbo OlivesCanned Ripe Jumbo Olives367314.120.192.47025.40NANANA11.34.415
TamarindsRaw Tamarinds10842.721.2300.270283176NANANA2312.712.7
Seeded RaisinsRaisins, seeded13432.450.810.170.550356NANANANA3111.411.7
Native PersimmonsRaw Native Persimmons5761.8NANANA0152NANANANANA3.6311.3
RowalRaw Rowal5039.071.1NANANA108642.27556.72810.49.98
Dried Zante CurrantsCurrants, zante, dried131510.390.0540.16034928214713502015.68.53
MulberriesRaw Mulberries1951.770.120.0050.93044.536.7NANANA7.76.538.4
Dark RaisinsDark Seedless Raisins13561.130.430.0640.180360296157138020.4158.1
Dried LitchisLitchis, dried12565.441.220.810.830321300NANANA2117.27.7
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
CarissaRaw Carissa2815.9NANANA062NANANANANA2.275.94
Canned Prune JuicePrune juice, canned3220.140.01400.03207974.6NANANA4.542.775.35
Stewed PrunesStewed dehydrated Prunes5131.10.091NA0.240135NANANANANA5.585.3
KiwanoHorned melon2005.7NANANANA34.3NANANANANA8.075.13
Deglet Noor DatesDates, deglet noor12791.770.150.0140.0730340287899010836.3114.63
Red CurrantsRaw Red And White Currants2540.910.0770.160.24062.633.41614.62.7719.56.354.54
GroundcherriesRaw Groundcherries2403.18NANANA051NANANANANA8.64.54
Golden RaisinsGolden Seedless Raisins13650.910.290.0860.170363298157141015154.45
Dried PlumsRaw Dried Plums10891.720.40.0770.2029017356.21160.6832.29.94.2
Medjool DatesDates, medjool12560.68NANANANA3403021451532.430.48.24.1
KumquatsRaw Kumquats3223.90.470.210.5607242.5NANANA29.58.533.9
Frozen BoysenberriesBoysenberries, frozen, unsweetened2271.180.0410.230.44055.331.3NANANA2453.86
Frozen BlackberriesBlackberries, frozen, unsweetened2901.950.0680.370.7407148.4NANANA22.75.353.63
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
Frozen RaspberriesRed Frozen Raspberries2543.670.290.0860.06805729.714.713219.55.23.45
Green PlantainsRaw Green Plantains6890.320.550.0270.11NA16610.44.634.940.829.985.673.4
Frozen StrawberriesStrawberries, frozen, unsweetened1590.50.0270.10.14041.420.79.849.161.689.531.953.4
Dried Japanese PersimmonsPersimmons, japanese, dried12432.68NANANA0333NANANANA65.86.263.36
Dried Japanese PersimmonsPersimmons, japanese, dried12432.68NANANA0333NANANANA65.86.263.36
Dried Japanese PersimmonsPersimmons, japanese, dried12432.68NANANA0333NANANANA65.86.263.36
Dried Japanese PersimmonsPersimmons, japanese, dried12432.68NANANA0333NANANANA65.86.263.36
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
Frozen Red Sour CherriesCherries, sour, red, frozen, unsweetened20920.450.290.305041NANANA7.264.172.4
Pickled Green OlivesCanned Pickled Green Olives65869.59.20.425.5017.42.45NANANA154.672.22
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
Frozen NanceNance, frozen, unsweetened3315.26NANANANA7737.721.516.203431.72
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
Canned Guanabana NectarGuanabana nectar, canned2680.770.1300.18067.759.3272900.450.51.63
Canned Mango NectarMango nectar, canned2310.270.0640.0360.014059.556.525.2244.631.360.51.63
Passion-fruit Juice, YellowRaw Passion-fruit Juice, Yellow2720.820.06800.48065.564.6NANANA0.913.041.63
Casaba MelonsRaw Casaba Melons1270.450.110.10.07703026NANANA4.15.031.54
Canned Papaya NectarPapaya nectar, canned2590.680.210.130.03206663NANANA2.720.771.54
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
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
Baked Yellow PlantainsPlantains, yellow, baked7030.7300001889717.317629.986.91.27
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
Passion-fruit Juice, PurpleRaw Passion-fruit Juice, Purple2310.230.01800.13061.760.8NANANA0.911.771.1
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
Canned Cranberry-orange RelishCranberry-orange relish, canned8070.450.054NANA0210NANANANA01.360.91
Java-plumRaw Java-plum2721.04NANANA070.6NANANANANA3.270.86
Macronutrients in Top 100 Whole Fruits with the highest Iron content per 1 lb
In the above table you can find and compare the amount of macronutrients in whole fruits , sorted by most amount of Iron per 1 pound.
Top 5 whole fruits with most amount of iron per 1 pound are:
- Dried Goji Berries
- Canned Small Ripe Olives
- Dried Longans
- Dried Fresh Chinese Jujube
- Raw Dehydrated Prunes