Canned Small Ripe OlivesCanned Small Ripe Olives431479.8202.70260NANANA6.93.6227
MulberriesRaw Mulberries11634.530.310.0122.4011494NANANA19.816.721.5
Canned Jumbo OlivesCanned Ripe Jumbo Olives61742.45.60.253.36034.60NANANA15.4620.5
Cherries, sour, red, canned, water pack, solids and liquidsCherries, sour, red, canned, water pack, solids and liquids13891.40.320.210.21012410637.5541415.310.719
RoselleRaw Roselle10206.53NANANA0115NANANANANA9.815
Seedless Raspberries PureeRaspberries, puree, seedless122010.60.780.570.52NA9773.73734.32.21112.413
KiwanoHorned melon113614.3NANANANA86NANANANANA20.213
Grapes, canned, thompson seedless, water pack, solids and liquidsGrapes, canned, thompson seedless, water pack, solids and liquids12501.380.440.0880.30129121NANANA7.56.2512.3
Black CurrantsRaw European Black Currants7943.250.270.570.850122NANANANANA1112.2
ElderberriesRaw Elderberries6853.420.160.581.10126NANANANA484.5211
Acerola JuiceRaw Acerola Juice21746.521.480.961010498NANANA6.528.711
Frozen StrawberriesStrawberries, frozen, unsweetened14291.570.0860.330.4401306531295.3306.1410.7
CarissaRaw Carissa80610.5NANANA0110NANANANANA4.0310.6
LemonRaw Lemons Without Peel17245.170.670.451.1016143NANANA48.31910.3
Blueberries, wild, canned, heavy syrup, drainedBlueberries, wild, canned, heavy syrup, drained4671.6NANANANA1329042470.047232.610.3
LimesRaw Limes16673.330.370.320.6017628NANANA46.711.710
RowalRaw Rowal45091.1NANANA10863.52.254.9556.32810.49.9
Native PersimmonsRaw Native Persimmons3941.57NANANA0132NANANANANA3.159.84
Dried Goji BerriesGoji berries, dried1430.560NANA011065.3NANANA18.620.49.74
Dried LongansLongans, dried1750.7NANANA0129NANANANANA8.579.44
GroundcherriesRaw Groundcherries9436.6NANANA0106NANANANANA189.43
Dried Fresh Chinese JujubeJujube, Chinese, fresh, dried1780.89NANANA0129NA36.732.615.410.78.49.06
Red CurrantsRaw Red And White Currants8931.80.150.310.4701236631.528.85.4538.412.58.93
Cherries, sour, red, canned, light syrup pack, solids and liquidsCherries, sour, red, canned, light syrup pack, solids and liquids6670.670.150.0930.10129NANANANA5.334.938.8
Lemon PeelRaw Lemon Peel10643.20.410.280.67017044.4NANANA113168.5
Peaches, dried, sulfured, stewed, without added sugarPeaches, dried, sulfured, stewed, without added sugar6491.620.170.0190.750128110NANANA17.57.538.5
Frozen BoysenberriesBoysenberries, frozen, unsweetened10002.60.090.50.98012269NANANA53118.5
Peaches, dehydrated (low-moisture), sulfured, stewedPeaches, dehydrated (low-moisture), sulfured, stewed3761.580.170.0190.750128NANANANANA7.568.5
Raw Sulfured Dried PeachesPeaches, dried, sulfured, uncooked2091.60.170.0190.75012887.328.226.832.2177.558.5
Raw Sulfured Dehydrated PeachesPeaches, dehydrated (low-moisture), sulfured, uncooked1541.60.170.0180.750128NANANANANA7.528.48
Canned Prune JuicePrune juice, canned7040.210.02100.0490123116NANANA7.044.38.3
Passion-fruit, PurpleRaw Passion-fruit, Purple5153.60.30.0052.1012157.7NANANA53.611.38.25
Cherries, sour, canned, water pack, drainedCherries, sour, canned, water pack, drained11902.5NANANANA12483.233.2500.1214.38.27.6
BlackberriesRaw Blackberries11635.70.161.12.16011256.728270.8161.6167.2
Cherries, sour, red, canned, heavy syrup pack, solids and liquidsCherries, sour, red, canned, heavy syrup pack, solids and liquids5490.550.120.0770.0820128122NANANA6.0447.14
Mammy-appleRaw Mammy-apple9804.91.3300.770123NANANANA29.44.96.86
Plums, canned, purple, light syrup pack, solids and liquidsPlums, canned, purple, light syrup pack, solids and liquids7940.790.06300.180129122NANANA7.142.946.83
Frozen RaspberriesRed Frozen Raspberries8937.230.570.170.13011258.42925.63.9338.410.36.8
Peaches, canned, water pack, solids and liquidsPeaches, canned, water pack, solids and liquids20831.250.130.0210.560127100NANANA279.176.67
RaspberriesRaw Raspberries9626.250.181.22.4011542.522.6181.9262.511.56.63
Canned Tamarind NectarTamarind nectar, canned8771.05NANANA012911153.2521.144.40.796.58
StrawberriesRaw Strawberries15634.70.2311.4012076.438317.3431.310.56.4
Oranges with Peel Raw Oranges with Peel 7942.40.280.130.350123NANANANA35.710.36.35
Canned Blackberry JuiceBlackberry juice, canned13167.90.241.530103101NANANA1.33.956.3
Raspberries PureeRaspberries Puree with Seeds9098.80.560.250.27NA10559.63027.71.939106.27
Frozen BlackberriesBlackberries, frozen, unsweetened7813.360.120.641.27012283.4NANANA399.26.25
Pineapple, canned, water pack, solids and liquidsPineapple, canned, water pack, solids and liquids15631.40.0940.20.280130117NANANA12.56.76.25
Grapes, canned, thompson seedless, heavy syrup pack, solids and liquidsGrapes, canned, thompson seedless, heavy syrup pack, solids and liquids6580.660.220.0460.150129125NANANA3.953.166.2
QuincesRaw Quinces8770.880.08800.430134NANANANA16.73.56.14
Casaba MelonsRaw Casaba Melons17861.80.450.390.30118102NANANA16206.07
KumquatsRaw Kumquats7046.060.730.330.87011266NANANA45.813.26.06
TamarindsRaw Tamarinds2091.260.5700.12013181NANANA10.75.865.86
Peaches, dried, sulfured, stewed, with added sugarPeaches, dried, sulfured, stewed, with added sugar4851.070.120.0150.510129NANANANA11.75.155.83
Frozen LoganberriesLoganberries, frozen9092.80.10.541.06011870NANANA48145.8
Frozen Red Sour CherriesCherries, sour, red, frozen, unsweetened10874.81.10.710.73012098NANANA17.4105.76
Grapefruit, sections, canned, water pack, solids and liquidsGrapefruit, sections, canned, water pack, solids and liquids13891.40.190.0690.260127122NANANA5.568.065.7
Canned With Sucralose Guava NectarGuava nectar, with sucralose, canned10420.730.240.150.0310139106NANANA12.53.135.63
Cherries, sour, red, canned, extra heavy syrup pack, solids and liquidsCherries, sour, red, canned, extra heavy syrup pack, solids and liquids4390.390.0920.0610.0610128NANANANA3.53.15.53
Raw Sulfured Dried ApricotsApricots, dried, sulfured, uncooked2071.060.03500.1501301112668.716.4157.035.5
Bottled Lime JuiceUnsweetened Canned or Bottled Lime Juice23815.480.620.521015932.6NANANA9.525.955.48
Prune pureePrune puree1950.390.031NANA0127762743.4NA6.424.15.45
Cherries, sweet, canned, juice pack, solids and liquidsCherries, sweet, canned, juice pack, solids and liquids9260.190.0370.0280.0280128114NANANA148.435.37
Orange-grapefruit juice, canned or bottled, unsweetenedOrange-grapefruit juice, canned or bottled, unsweetened11631.160.130.0580.160120118NANANA1.166.985.35
PrunesRaw Dehydrated Prunes1471.080.087NA0.230131NANANANANA5.465.2
Stewed PrunesStewed dehydrated Prunes4421.060.088NA0.230131NANANANANA5.445.18
Frozen Wild BlueberriesBlueberries, wild, frozen8771.40.26NANA0121NA32.529.2038.605.1
Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, water pack, solids and liquidsFruit salad, (peach and pear and apricot and pineapple and cherry), canned, water pack, solids and liquids16671.170.150.050.420131NANANANA16.75.835
SapodillaRaw Sapodilla6026.631.1700.0660120NANANANA322.654.8
Plums, canned, heavy syrup, drainedPlums, canned, heavy syrup, drained5620.790.06200.170130121NANANA8.432.474.7
Plums, canned, purple, heavy syrup pack, solids and liquidsPlums, canned, purple, heavy syrup pack, solids and liquids5620.560.04500.120131125NANANA5.062.024.7
SoursopRaw Soursop7582.270.3900.520128103NANANA257.584.55
Frozen Melon BallsMelon balls, frozen15153.80.970.850.640120NANANANA10.612.74.4
Seeded RaisinsRaisins, seeded1690.910.30.0630.210133NANANANA11.54.264.38
Plums, dried (prunes), stewed, with added sugarPlums, dried (prunes), stewed, with added sugar4030.890.06900.190133NANANANA15.34.44.2
Orange PeelRaw Orange Peel5151.030.120.0570.150129NANANANA54.67.734.12
Stewed Dried FigsFigs, dried, stewed4671.870.2900.70129109NANANA19.66.644.1
Raw Dried FigsFigs, dried, uncooked2011.870.2900.690128964649.80.1419.76.634.08
ApricotsRaw Apricots10424.060.2800.80116969.824.7612114.64.06
Plums, canned, purple, extra heavy syrup pack, solids and liquidsPlums, canned, purple, extra heavy syrup pack, solids and liquids4950.50.04NA0.10130NANANANA4.951.84.06
Pears, dried, sulfured, stewed, without added sugarPears, dried, sulfured, stewed, without added sugar3941.220.0670.0040.280133108NANANA253.64
Raw Sulfured Dried PearsPears, dried, sulfured, uncooked1911.20.0670.0040.280133119NANANA14.33.574
WatermelonRaw Watermelon16672.50.2700.8301261035626.3206.67104
Fruit juice smoothie, NAKED JUICE, GREEN MACHINEFruit juice smoothie, NAKED JUICE, GREEN MACHINE9432.450.50.250.44011810552.426276.65.663.96
Cherries, sweet, canned, water pack, solids and liquidsCherries, sweet, canned, water pack, solids and liquids10871.40.30.210.210128112NANANA16.38.373.9
Canned White Grapefruit Juice sweetenedGrapefruit juice, white, canned, sweetened10870.980.130.0430.180121120NANANA1.16.33.9
Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, water pack, solids and liquidsFruit cocktail, (peach and pineapple and pear and grape and cherry), canned, water pack, solids and liquids15630.780.0940.0310.270133117NANANA15.66.563.9
Fruit juice smoothie, ODWALLA, ORIGINAL SUPERFOODFruit juice smoothie, ODWALLA, ORIGINAL SUPERFOOD10003.61.050.190.9301151024322.53666.33.9
Pineapple, canned, light syrup pack, solids and liquidsPineapple, canned, light syrup pack, solids and liquids9621.150.0870.160.220129122NANANA7.73.463.75
Prickly PearsRaw Prickly Pears12206.20.820.282.270117NANANANA448.93.66
Pears, canned, water pack, solids and liquidsPears, canned, water pack, solids and liquids17240.520.03400.12013510567.232.85.1727.63.283.62
Peaches, canned, extra light syrup, solids and liquids Peaches, canned, extra light syrup, solids and liquids 11901.20.130.0120.560132NANANANA124.763.57
Cherry juice, tartCherry juice, tart8474.58NANANA01161034261.50NA2.633.56
Tangerines, (mandarin oranges), canned, juice pack, drainedTangerines, (mandarin oranges), canned, juice pack, drained13160.530.0530.0130.0660124109NANANA15.89.873.55
Blackberries, canned, heavy syrup, solids and liquidsBlackberries, canned, heavy syrup, solids and liquids5430.760.0270.150.290126107NANANA18.57.13.53
Canned Mango NectarMango nectar, canned9800.590.140.0780.029012912254.552102.941.083.53
GooseberriesRaw Gooseberries11366.60.430.523.080116NANANANA49103.52
Custard-appleRaw Custard-apple4952.971.14NANA0125NANANANA128.43.5
Pears, dried, sulfured, stewed, with added sugarPears, dried, sulfured, stewed, with added sugar3571.040.0570.0040.240133NANANANA20.73.073.46
Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, extra light syrup, solids and liquidsFruit cocktail, (peach and pineapple and pear and grape and cherry), canned, extra light syrup, solids and liquids11110.780.110.0440.310129NANANANA12.24.443.33
Grapefruit, sections, canned, light syrup pack, solids and liquidsGrapefruit, sections, canned, light syrup pack, solids and liquids8330.830.120.0420.160129125NANANA3.334.673.33
Macronutrients in Top 100 Fruits with the highest Iron content per 500 kcal
In the above table you can find and compare the amount of macronutrients in all fruits , sorted by most amount of Iron per 500 calories.
Top 5 fruits with most amount of iron per 500 calories are:
- Canned Small Ripe Olives
- Raw Mulberries
- Canned Ripe Jumbo Olives
- Cherries, sour, red, canned, water pack, solids and liquids
- Raw Roselle