MulberriesRaw Mulberries6982.720.190.0071.44068.456.5NANANA121013
RoselleRaw Roselle6123.9NANANA069.2NANANANANA5.889.06
KiwanoHorned melon6828.6NANANANA51.5NANANANANA127.7
Black CurrantsRaw European Black Currants4761.950.160.340.51073.2NANANANANA6.677.33
ElderberriesRaw Elderberries4112.050.0950.350.67075.6NANANANA28.82.76.58
CarissaRaw Carissa4846.3NANANA066NANANANANA2.46.34
LemonRaw Lemons Without Peel10343.10.40.270.6509626NANANA2911.46.2
LimesRaw Limes100020.220.190.36010517NANANA2876
RowalRaw Rowal2705.40.66NANANA64.6381.352.9733.816.86.25.95
Native PersimmonsRaw Native Persimmons2360.94NANANA079NANANANANA1.95.9
GroundcherriesRaw Groundcherries5663.96NANANA063.4NANANANANA10.85.66
Red CurrantsRaw Red And White Currants5361.070.0910.190.2807439.51917.33.27237.55.36
Lemon PeelRaw Lemon Peel6381.90.250.170.4010226.6NANANA67.79.575.1
Passion-fruit, PurpleRaw Passion-fruit, Purple3092.160.180.0031.27072.334.6NANANA326.84.95
Coconut WaterCoconut Water (liquid From Coconuts)15793.162.7800.032058.641.2NANANA17.411.44.58
BlackberriesRaw Blackberries6983.40.0980.661.30673416.7160.49379.74.33
Mammy-appleRaw Mammy-apple5882.940.800.46073.5NANANANA17.62.944.1
RaspberriesRaw Raspberries5773.750.110.731.4406925.513.610.71.1537.56.924
StrawberriesRaw Strawberries9382.80.140.610.84072462318.74.418.86.33.84
Oranges with Peel Raw Oranges with Peel 4761.430.170.0760.21074NANANANA21.46.23.8
QuincesRaw Quinces5260.530.05300.26080.5NANANANA102.13.7
Casaba MelonsRaw Casaba Melons10711.070.270.240.18070.561NANANA9.64123.64
KumquatsRaw Kumquats4233.630.440.20.5206739.5NANANA27.57.943.63
Cashew NutsRaw Cashew Nuts54.223.84.220.0344.22016.43.20.0270.0273.151.89.93.62
TamarindsRaw Tamarinds1260.750.3400.074078.548.7NANANA6.43.53.5
FlaxseedSeeds, flaxseed5623.72.06133.3016.20.8700.220.6515.310.33.2
Lotus SeedsRaw Lotus Seeds3371.80.30.0910.96058.2NANANANANA143.2
SapodillaRaw Sapodilla3613.980.700.04072NANANANA191.62.9
Japanese ChestnutsRaw Japanese Chestnuts1951.030.150.0250.24068NANANANANA4.42.82
SoursopRaw Soursop4551.360.2300.31076.561.5NANANA154.552.73
Orange PeelRaw Orange Peel3090.620.0740.0340.09077.3NANANANA32.84.642.47
ApricotsRaw Apricots6252.440.1700.48069.557.85.881536.712.58.752.44
WatermelonRaw Watermelon10001.50.1600.5075.56233.6161246.12.4
HazelnutsNuts, hazelnuts or filberts47.8292.130.0423.7407.982.070.0330.03324.637.142.25
Prickly PearsRaw Prickly Pears7323.730.490.171.36070NANANANA26.35.342.2
Coconut MilkRaw Coconut Milk1303127.600.3407.234.36NANANA2.8732.14
GooseberriesRaw Gooseberries6823.950.260.311.85069.4NANANANA29.362.1
Custard-appleRaw Custard-apple2971.80.69NANA075NANANANA7.135.052.1
Pistachio NutsRaw Pistachio Nuts53.624.33.160.157.55014.64.10.130.173.75.68112.1
CoconutRaw Coconut Meat84.728.42500.310135.28NANANA7.632.822.06
Peaches, YellowRaw Yellow Peaches7691.920.150.0150.65073.464.511.81536.611.571.92
AlmondsNuts, almonds52261.970.0026.40112.250.0570.0882.056.48111.92
Red Sour CherriesRaw Red Sour Cherries6001.80.410.260.280735121254.89.661.92
Sugar-applesRaw Sugar-apples3190.930.1500.13075.4NANANANA146.571.9
NectarinesRaw Nectarines6822.20.170.0140.7607253.89.3410.733.211.67.231.9
Chinese ChestnutsRaw Chinese Chestnuts1341.50.220.0380.35065.7NANANANANA5.631.9
Mamey SapoteRaw Mamey Sapote2421.10.410.20.027077.748.718.519.49.9133.51.9
Cantaloupe MelonsRaw Cantaloupe Melons8821.680.450.410.3107269.416.513.638.47.947.41.85
JujubeRaw Jujube3800.76NANANA077NANANANANA4.561.82
LoquatsRaw Loquats6381.280.260.0830.49077.5NANANANA112.741.8
PapayasRaw Papayas6981.80.570.330.077075.554.62628.50123.281.74
PineappleRaw Pineapple6000.720.0540.10.14078.75912.710.4368.43.241.74
Sweet CherriesRaw Sweet Cherries4760.950.180.120.13076.26125.631.40.71105.051.7
Traditional PineappleTraditional Raw Pineapple6670.87NANANANA78.855.31311.730.6NA3.671.67
Extra Sweet PineappleRaw Extra Sweet Pineapple5880.65NANANANA79.460.712.610388.243.11.65
BreadfruitRaw Breadfruit2910.670.140.0520.1407932NANANA14.33.11.57
Red Or Green GrapesRaw Red Or Green Grapes4350.70.230.0480.16078.767.335.331.30.653.93.131.57
Macadamia NutsRaw Macadamia Nuts41.831.75.040.0860.5405.771.90.0290.0291.853.63.31.54
Green KiwifruitRaw Green Kiwifruit4922.560.140.211.207244.221.420.20.7414.85.61.52
CranberriesRaw Cranberries6520.850.0520.140.22078284.3722.41.0423.531.5
FigsRaw Figs4051.20.2400.58077.866NANANA11.83.041.5
Green PlantainsRaw Green Plantains1970.140.240.0120.049NA72.44.522.150.364.342.471.5
BlueberriesRaw Blueberries5261.740.150.310.46076.352.42625.70.5812.63.91.47
Peeled European ChestnutsPeeled Raw European Chestnuts1531.90.360.0810.67067.6NANANANANA2.51.44
Raw European ChestnutsNuts, chestnuts, european, raw, unpeeled1413.20.60.131.12064NANANANA11.43.41.42
CrabapplesRaw Crabapples3951.20.190.0590.29078.8NANANANANA1.581.42
Honeydew MelonsRaw Honeydew Melons8331.170.320.280.22075.867.724.722.320.76.674.51.4
LitchisRaw Litchis45520.450.30.307569.2NANANA5.93.771.4
Muscadine GrapesRaw Muscadine Grapes5262.47NANANANA73.3NA20.619.3320.54.261.37
Yellow PlantainsRaw Yellow Plantains2460.86000078.44321.221.40.444.23.21.35
WalnutsEnglish Walnuts46302.84.1717.506.31.20.0410.0371.13.0771.33
American Type GrapesRaw American Type Grapes4481.570.510.110.35076.872.8NANANA4.032.821.3
GuavasRaw Common Guavas4414.21.20.491.2706339.4NANANA2411.31.15
PlumsRaw Plums6521.830.1100.29074.564.7203310.29.134.571.1
PecansPecans nuts43.431.22.70.438.96061.720.0170.0171.74.1741.1
Green Anjou PearsRaw Green Anjou Pears4550.45NANANANA71.844.227.5151.51421.1
Deglet Noor DatesDates, deglet noor1060.410.0340.0030.01708067.4212125.38.52.61.1
PomegranatesRaw Pomegranates3614.230.4300.29067.649.4NANANA14.56.041.1
CherimoyaRaw Cherimoya4002.720.930.640.1107151.52523.72.64126.31.08
AvocadosRaw Avocados18827.540.233.140161.240.230.690.1112.63.751.03
ZESPRI SunGold KiwifruitRaw ZESPRI SunGold Kiwifruit4761.330.310.20.2907558.627.6255.86.674.861
Medjool DatesDates, medjool1080.16NANANANA817234.736.50.577.261.960.97
Strawberry GuavasRaw Strawberry Guavas4352.60.750.310.79075.5NANANANA23.52.520.96
Java-plumRaw Java-plum5001.15NANANA077.8NANANANANA3.60.95
PearsRaw Pears5260.740.120.0050.4908051.333.813.73.7416.31.90.95
Red Anjou PearsRaw Red Anjou Pears4840.68NANANANA72.34631.413.31.2614.51.60.92
Bartlett PearsRaw Bartlett Pears4760.76NANANANA71.54632122.0514.81.860.9
ClementinesRaw Clementines6380.96NANANANA76.758.610.51038115.430.89
DurianRaw or Frozen Durian20411NANANA055.3NANANANA7.7630.88
BananasRaw Bananas3371.10.380.0910.1607741.216.316.88.068.763.670.88
PummeloRaw Pummelo7890.32NANANA076NANANANA7.960.87
TangerinesRaw Tangerines5661.750.220.10.27075.56013.61234.2104.60.85
GrapefruitRaw Grapefruit9380.940.130.0470.18075.865.4NANANA10.35.90.84
MangosRaw Mangos5001.90.460.260.09507568.323.4103584.10.8
Navel OrangesRaw Navel Oranges6120.920.10.0550.14076.85213.81226.213.55.570.8
CarambolaRaw StarFruit9683.20.180.261.506538.5NANANA27100.77
JackfruitRaw Jackfruit3162.020.620.250.047073.460.329301.334.745.430.73
ApplesRaw Apples with skin5770.980.160.0520.25079.760341412141.50.69
FeijoaRaw Feijoa4922.070.510.140.5307540.314.511.414.431.53.50.69
Bosc PearsRaw Bosc Pears4480.4NANANANA724625.3119.45141.60.67
Macronutrients in Top 100 Fresh Fruits & Nuts with the highest Iron content per 300 kcal
In the above table you can find and compare the amount of macronutrients in fresh fruits & nuts , sorted by most amount of Iron per 300 calories.
Top 5 fresh fruits & nuts with most amount of iron per 300 calories are:
- Raw Mulberries
- Raw Roselle
- Horned melon
- Raw European Black Currants
- Raw Elderberries