MulberriesRaw Mulberries11634.530.310.0122.4011494NANANA19.816.721.5
RoselleRaw Roselle10206.53NANANA0115NANANANANA9.815
KiwanoHorned melon113614.3NANANANA86NANANANANA20.213
Black CurrantsRaw European Black Currants7943.250.270.570.850122NANANANANA1112.2
ElderberriesRaw Elderberries6853.420.160.581.10126NANANANA484.5211
CarissaRaw Carissa80610.5NANANA0110NANANANANA4.0310.6
LemonRaw Lemons Without Peel17245.170.670.451.1016143NANANA48.31910.3
LimesRaw Limes16673.330.370.320.6017628NANANA46.711.710
RowalRaw Rowal45091.1NANANA10863.52.254.9556.32810.49.9
Native PersimmonsRaw Native Persimmons3941.57NANANA0132NANANANANA3.159.84
GroundcherriesRaw Groundcherries9436.6NANANA0106NANANANANA189.43
Red CurrantsRaw Red And White Currants8931.80.150.310.4701236631.528.85.4538.412.58.93
Lemon PeelRaw Lemon Peel10643.20.410.280.67017044.4NANANA113168.5
Passion-fruit, PurpleRaw Passion-fruit, Purple5153.60.30.0052.1012157.7NANANA53.611.38.25
Coconut WaterCoconut Water (liquid From Coconuts)26325.264.6300.05309868.7NANANA29197.63
BlackberriesRaw Blackberries11635.70.161.12.16011256.728270.8161.6167.2
Mammy-appleRaw Mammy-apple9804.91.3300.770123NANANANA29.44.96.86
RaspberriesRaw Raspberries9626.250.181.22.4011542.522.6181.9262.511.56.63
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
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
Cashew NutsRaw Cashew Nuts9039.67.040.0567.04027.35.340.0450.0455.25316.56.04
TamarindsRaw Tamarinds2091.260.5700.12013181NANANA10.75.865.86
FlaxseedSeeds, flaxseed9439.53.4321.45.530271.4500.371.0825.6175.37
Lotus SeedsRaw Lotus Seeds5622.980.490.151.6097NANANANANA23.25.34
SapodillaRaw Sapodilla6026.631.1700.0660120NANANANA322.654.8
Japanese ChestnutsRaw Japanese Chestnuts3251.720.250.0420.40113NANANANANA7.34.7
SoursopRaw Soursop7582.270.3900.520128103NANANA257.584.55
Orange PeelRaw Orange Peel5151.030.120.0570.150129NANANANA54.67.734.12
ApricotsRaw Apricots10424.060.2800.80116969.824.7612114.64.06
WatermelonRaw Watermelon16672.50.2700.8301261035626.3206.67104
HazelnutsNuts, hazelnuts or filberts79.648.43.550.0696.24013.33.460.0560.0563.347.72123.74
Prickly PearsRaw Prickly Pears12206.20.820.282.270117NANANANA448.93.66
Coconut MilkRaw Coconut Milk217524600.570127.26NANANA4.84.983.57
GooseberriesRaw Gooseberries11366.60.430.523.080116NANANANA49103.52
Custard-appleRaw Custard-apple4952.971.14NANA0125NANANANA128.43.5
Pistachio NutsRaw Pistachio Nuts89.340.55.270.2612.6024.36.840.210.296.139.46183.5
CoconutRaw Coconut Meat14147.34200.52021.58.8NANANA12.74.73.43
Peaches, YellowRaw Yellow Peaches12823.20.240.0261.08012210819.6256119.211.73.2
AlmondsNuts, almonds86.4433.30.00310.6018.63.760.0950.153.410.818.33.2
Red Sour CherriesRaw Red Sour Cherries100030.680.440.460122853541.8816103.2
Sugar-applesRaw Sugar-apples5321.540.2600.210126NANANANA23.4113.2
NectarinesRaw Nectarines11363.640.280.0231.26012089.715.61855.319.3123.2
Chinese ChestnutsRaw Chinese Chestnuts2232.480.370.0630.580110NANANANANA9.383.15
Mamey SapoteRaw Mamey Sapote4031.850.680.330.044012981.23132.316.521.85.853.15
Cantaloupe MelonsRaw Cantaloupe Melons14712.80.750.680.51012011627.522.66413.212.43.1
JujubeRaw Jujube6331.27NANANA0128NANANANANA7.63.04
LoquatsRaw Loquats10642.130.430.140.820129NANANANA184.572.98
PapayasRaw Papayas11633.020.940.550.1301269143.447.6019.85.472.9
PineappleRaw Pineapple10001.20.090.170.230131992117.360145.42.9
Sweet CherriesRaw Sweet Cherries7941.60.30.210.21012710242.652.31.216.78.42.86
Traditional PineappleTraditional Raw Pineapple11111.44NANANANA1319221.619.651NA6.12.78
Extra Sweet PineappleRaw Extra Sweet Pineapple9801.08NANANANA1321012116.763.413.75.22.75
BreadfruitRaw Breadfruit4851.10.230.0870.23013253.4NANANA23.85.22.62
Red Or Green GrapesRaw Red Or Green Grapes7251.160.390.080.27013111259521.16.525.22.6
Macadamia NutsRaw Macadamia Nuts69.652.88.40.140.909.623.20.0490.0493.165.52.57
Green KiwifruitRaw Green Kiwifruit8204.260.240.342012073.735.733.71.2324.69.342.54
CranberriesRaw Cranberries10871.40.0870.240.36013046.47.337.41.743952.5
FigsRaw Figs6762.030.4100.970130110NANANA19.65.072.5
Green PlantainsRaw Green Plantains3290.230.40.020.082NA1217.533.363.60.597.244.12.47
BlueberriesRaw Blueberries8772.90.250.510.77012787.443.6430.96216.52.46
Peeled European ChestnutsPeeled Raw European Chestnuts2553.20.60.141.120113NANANANANA4.162.4
Raw European ChestnutsNuts, chestnuts, european, raw, unpeeled2355.310.221.870107NANANANA195.72.37
CrabapplesRaw Crabapples6581.970.320.0990.480131NANANANANA2.632.37
Honeydew MelonsRaw Honeydew Melons13891.940.530.460.3601261134137.234.4117.52.36
LitchisRaw Litchis7583.330.750.490.510125115NANANA9.856.32.35
Muscadine GrapesRaw Muscadine Grapes8774.12NANANANA122NA34.432534.27.12.3
Yellow PlantainsRaw Yellow Plantains4101.43000013171.835.435.60.746.975.332.25
WalnutsEnglish Walnuts76.5504.76.9429010.520.0690.0611.865.1211.62.22
American Type GrapesRaw American Type Grapes7462.60.850.180.590128121NANANA6.74.72.16
GuavasRaw Common Guavas735720.822.1010565.6NANANA39.718.81.9
PlumsRaw Plums10873.040.1800.48012410833.4551715.27.61.85
PecansPecans nuts72.4524.470.71150102.870.0290.0292.826.956.641.83
Green Anjou PearsRaw Green Anjou Pears7580.76NANANANA12073.74625.22.523.53.331.8
Deglet Noor DatesDates, deglet noor1770.690.0570.0050.028013311234.835.342144.341.8
PomegranatesRaw Pomegranates6027.050.7200.48011382.3NANANA24101.8
CherimoyaRaw Cherimoya6674.531.551.060.19011885.84239.54.42010.51.8
AvocadosRaw Avocados313466.640.395.23026.72.060.381.160.19216.251.7
ZESPRI SunGold KiwifruitRaw ZESPRI SunGold Kiwifruit7942.220.520.340.4801259846429.7118.11.67
Medjool DatesDates, medjool1810.27NANANANA13512057.8610.96123.271.62
Strawberry GuavasRaw Strawberry Guavas7254.351.250.511.30126NANANANA394.21.6
Java-plumRaw Java-plum8331.9NANANA0130NANANANANA61.6
PearsRaw Pears8771.230.190.0090.82013485.556.3236.23273.161.58
Red Anjou PearsRaw Red Anjou Pears8061.13NANANANA1207752.3222.1242.661.53
Bartlett PearsRaw Bartlett Pears7941.27NANANANA1197753.7203.424.63.11.5
ClementinesRaw Clementines10641.6NANANANA1289817.41763.4189.041.5
DurianRaw or Frozen Durian34018NANANA092NANANANA1351.46
BananasRaw Bananas5621.850.630.150.26012868.727.22813.414.66.121.46
PummeloRaw Pummelo13160.53NANANA0127NANANANA13101.45
TangerinesRaw Tangerines9432.920.370.170.45012610022.62057177.641.4
GrapefruitRaw Grapefruit15631.560.220.0780.30126109NANANA179.841.4
MangosRaw Mangos8333.170.770.430.1601251143916.85813.36.831.33
Navel OrangesRaw Navel Oranges10201.530.170.0920.23012886.7232043.722.49.31.33
CarambolaRaw StarFruit16135.320.310.442.53010964NANANA4516.81.3
JackfruitRaw Jackfruit5263.371.030.420.079012210048.4502.27.99.051.2
ApplesRaw Apples with skin9621.630.270.0870.41013310056.723.420232.51.15
FeijoaRaw Feijoa8203.440.850.240.88012567.224192452.55.81.15
Bosc PearsRaw Bosc Pears7460.67NANANANA12076.34218.515.7232.71.1
Macronutrients in Top 100 Fresh Fruits & Nuts with the highest Iron content per 500 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 500 calories.
Top 5 fresh fruits & nuts with most amount of iron per 500 calories are:
- Raw Mulberries
- Raw Roselle
- Horned melon
- Raw European Black Currants
- Raw Elderberries