Canned Small Ripe OlivesCanned Small Ripe Olives259285.901.63015.60NANANA4.142.1716.2
MulberriesRaw Mulberries6982.720.190.0071.44068.456.5NANANA121013
Canned Jumbo OlivesCanned Ripe Jumbo Olives37025.43.370.152020.80NANANA9.263.612.3
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
Frozen StrawberriesStrawberries, frozen, unsweetened8570.940.0510.20.27078.33918.617.33.17183.76.43
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
Dried Goji BerriesGoji berries, dried860.340NANA066.239.2NANANA1112.35.85
Dried LongansLongans, dried1050.42NANANA077.6NANANANANA5.145.66
GroundcherriesRaw Groundcherries5663.96NANANA063.4NANANANANA10.85.66
Dried Fresh Chinese JujubeJujube, Chinese, fresh, dried1070.53NANANA077.4NA2219.59.26.45.045.43
Red CurrantsRaw Red And White Currants5361.070.0910.190.2807439.51917.33.27237.55.36
Frozen BoysenberriesBoysenberries, frozen, unsweetened6001.560.0540.30.5907341.3NANANA326.65.1
Canned Prune JuicePrune juice, canned4230.130.01300.03073.769.5NANANA4.232.585
Passion-fruit, PurpleRaw Passion-fruit, Purple3092.160.180.0031.27072.334.6NANANA326.84.95
BlackberriesRaw Blackberries6983.40.0980.661.30673416.7160.49379.74.33
Mammy-appleRaw Mammy-apple5882.940.800.46073.5NANANANA17.62.944.1
Frozen RaspberriesRed Frozen Raspberries5364.340.340.10.08067.23517.415.42.36236.164.07
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
Frozen BlackberriesBlackberries, frozen, unsweetened46920.070.380.76073.550NANANA23.45.533.75
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
TamarindsRaw Tamarinds1260.750.3400.074078.548.7NANANA6.43.53.5
Frozen Red Sour CherriesCherries, sour, red, frozen, unsweetened6522.870.650.420.4407259NANANA10.463.46
PrunesRaw Dehydrated Prunes88.50.650.052NA0.14079NANANANANA3.273.1
Stewed PrunesStewed dehydrated Prunes2650.640.053NA0.14079NANANANANA3.273.1
SapodillaRaw Sapodilla3613.980.700.04072NANANANA191.62.9
SoursopRaw Soursop4551.360.2300.31076.561.5NANANA154.552.73
Seeded RaisinsRaisins, seeded1010.550.180.0380.12079.5NANANANA6.92.552.63
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
Prickly PearsRaw Prickly Pears7323.730.490.171.36070NANANANA26.35.342.2
Canned Mango NectarMango nectar, canned5880.350.0820.0470.01807773.232.731.261.760.652.1
GooseberriesRaw Gooseberries6823.950.260.311.85069.4NANANANA29.362.1
Custard-appleRaw Custard-apple2971.80.69NANA075NANANANA7.135.052.1
Dried Zante CurrantsCurrants, zante, dried1030.230.0880.0120.036079.664.433.63104.553.551.94
Peaches, YellowRaw Yellow Peaches7691.920.150.0150.65073.464.511.81536.611.571.92
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
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
Dried LitchisLitchis, dried1081.30.290.190.2076.671.6NANANA54.11.84
Canned Guanabana NectarGuanabana nectar, canned5080.860.1500.207666.530.232.400.510.561.83
JujubeRaw Jujube3800.76NANANA077NANANANANA4.561.82
Passion-fruit Juice, YellowRaw Passion-fruit Juice, Yellow5000.90.07500.53072.371.3NANANA13.351.8
Dark RaisinsDark Seedless Raisins1000.250.0940.0140.039079.665.43530.604.53.31.8
Canned Papaya NectarPapaya nectar, canned5260.790.250.150.037076.473.2NANANA3.160.891.8
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
Frozen NanceNance, frozen, unsweetened4114.77NANANANA69.73419.414.70312.71.56
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
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
Passion-fruit Juice, PurpleRaw Passion-fruit Juice, Purple5880.290.02400.1708079NANANA1.182.31.4
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
American Type GrapesRaw American Type Grapes4481.570.510.110.35076.872.8NANANA4.032.821.3
Dried PlumsRaw Dried Plums1250.480.110.0210.05508047.715.5320.198.882.731.16
GuavasRaw Common Guavas4414.21.20.491.2706339.4NANANA2411.31.15
PlumsRaw Plums6521.830.1100.29074.564.7203310.29.134.571.1
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
Frozen BlueberriesBlueberries, frozen, unsweetened5883.760.310.660.98071.649.7NANANA162.471.06
AvocadosRaw Avocados18827.540.233.140161.240.230.690.1112.63.751.03
Pickled Green OlivesCanned Pickled Green Olives20731.74.20.192.507.941.1NANANA6.832.131
ZESPRI SunGold KiwifruitRaw ZESPRI SunGold Kiwifruit4761.330.310.20.2907558.627.6255.86.674.861
Golden RaisinsGolden Seedless Raisins1000.20.0650.0190.038079.865.534.63103.33.270.98
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
Macronutrients in Top 100 Whole Fruits with the highest Iron content per 300 kcal
In the above table you can find and compare the amount of macronutrients in whole fruits , sorted by most amount of Iron per 300 calories.
Top 5 whole fruits with most amount of iron per 300 calories are:
- Canned Small Ripe Olives
- Raw Mulberries
- Canned Ripe Jumbo Olives
- Raw Roselle
- Horned melon