Cashew NutsRaw Cashew Nuts78462110.08811042.88.380.0710.0718.244.68269.47
FlaxseedSeeds, flaxseed75759.85.232.38.370412.200.571.6338.7268.12
HazelnutsNuts, hazelnuts or filberts890866.330.1211023.76.150.0990.0995.9513.7216.66
Pistachio NutsRaw Pistachio Nuts79464.28.370.4120038.5110.340.459.741528.65.56
AlmondsNuts, almonds82170.85.40.00417.5030.56.170.160.245.617.7305.26
Macadamia NutsRaw Macadamia Nuts1018107170.291.84019.66.480.0990.0996.281211.25.23
WalnutsEnglish Walnuts927928.71354019.43.70.130.113.449.521.64.12
TamarindsRaw Tamarinds3390.850.3900.084088.655NANANA7.233.973.97
PecansPecans nuts9791028.761.429.2019.65.630.0570.0575.5313.6133.6
Native PersimmonsRaw Native Persimmons1800.57NANANA047.5NANANANANA1.133.54
CoconutRaw Coconut Meat50247.54200.52021.68.83NANANA12.84.723.44
RowalRaw Rowal1572.830.35NANANA34200.711.5617.78.83.263.1
MulberriesRaw Mulberries610.550.0380.0010.2901411.5NANANA2.42.042.62
Coconut MilkRaw Coconut Milk32633.83000.3707.854.73NANANA3.13.252.32
ElderberriesRaw Elderberries1030.710.0330.120.23026NANANANA9.920.942.27
Passion-fruit, PurpleRaw Passion-fruit, Purple1370.990.0840.0010.5803316NANANA14.73.12.27
Black CurrantsRaw European Black Currants89.30.580.0480.10.15022NANANANANA22.2
RoselleRaw Roselle69.50.91NANANA016NANANANANA1.362.1
Japanese ChestnutsRaw Japanese Chestnuts2180.750.110.0180.17049.5NANANANANA3.22.06
Chinese ChestnutsRaw Chinese Chestnuts3181.570.230.040.37069.6NANANANANA5.952
CarissaRaw Carissa881.84NANANA019.3NANANANANA0.711.86
KiwanoHorned melon62.41.8NANANANA10.7NANANANANA2.521.6
Deglet Noor DatesDates, deglet noor4000.550.0450.0040.023010689.827.828.233.711.33.471.45
Raw European ChestnutsNuts, chestnuts, european, raw, unpeeled3023.20.60.131.13064.6NANANANA11.53.431.43
Red CurrantsRaw Red And White Currants79.40.280.0240.050.075019.610.454.560.866.121.4
GroundcherriesRaw Groundcherries750.99NANANA016NANANANANA2.71.4
Lotus SeedsRaw Lotus Seeds1260.750.120.0380.4024.5NANANANANA5.851.35
Peeled European ChestnutsPeeled Raw European Chestnuts2781.770.330.0750.62062.6NANANANANA2.31.33
Medjool DatesDates, medjool3930.21NANANANA1069445.447.80.759.52.571.28
KumquatsRaw Kumquats1011.20.150.0670.18022.513.3NANANA9.22.661.2
Lemon PeelRaw Lemon Peel66.60.430.0550.0370.089022.75.9NANANA152.131.13
Orange PeelRaw Orange Peel1370.280.0340.0160.041035.4NANANANA152.131.13
Oranges with Peel Raw Oranges with Peel 89.30.430.050.0230.062022NANANANA6.381.841.13
SapodillaRaw Sapodilla1181.560.2700.016028.3NANANANA7.50.621.13
Mamey SapoteRaw Mamey Sapote1760.650.240.120.016045.528.51111.45.87.652.061.1
Green PlantainsRaw Green Plantains2150.0990.170.0090.035NA523.251.451.550.263.11.771.06
Custard-appleRaw Custard-apple1430.850.33NANA035.7NANANANA3.42.41
Mammy-appleRaw Mammy-apple72.30.710.1900.11017.7NANANANA4.250.710.99
QuincesRaw Quinces80.80.140.01400.069021.7NANANANA2.70.570.99
RaspberriesRaw Raspberries73.70.920.0270.180.350176.273.332.640.289.21.70.98
BlackberriesRaw Blackberries610.690.020.130.26013.66.93.43.270.0997.51.970.88
LemonRaw Lemons Without Peel410.430.0550.0370.089013.23.54NANANA3.971.560.85
LimesRaw Limes42.50.280.0310.0270.0510152.4NANANA3.970.990.85
SoursopRaw Soursop940.430.07200.09802419NANANA4.681.40.85
Sugar-applesRaw Sugar-apples1330.410.06800.057033.5NANANANA6.242.90.85
AvocadosRaw Avocados22720.830.182.370120.940.170.520.0859.52.830.78
Yellow PlantainsRaw Yellow Plantains1730.5000045.22512.212.30.262.41.840.78
BreadfruitRaw Breadfruit1460.330.0680.0260.068038.415.6NANANA6.951.50.77
JujubeRaw Jujube1120.28NANANA028.7NANANANANA1.70.68
DurianRaw or Frozen Durian2087.56NANANA038.4NANANANA5.42.10.61
StrawberriesRaw Strawberries45.40.430.0210.0920.130116.933.462.820.672.830.950.58
ApricotsRaw Apricots680.550.03800.11015.8131.333.368.322.8320.55
FigsRaw Figs1050.430.08500.202723NANANA4.11.060.52
Sweet CherriesRaw Sweet Cherries89.30.280.0540.0370.038022.7187.69.340.212.981.50.51
CrabapplesRaw Crabapples1080.430.0680.0210.1028.3NANANANANA0.570.51
Red Or Green GrapesRaw Red Or Green Grapes980.230.0770.0160.052025.72211.510.20.211.281.020.51
Casaba MelonsRaw Casaba Melons39.70.140.0350.0310.02409.338.07NANANA1.281.570.48
Red Sour CherriesRaw Red Sour Cherries710.430.0960.0620.065017.3124.985.931.132.271.40.45
GooseberriesRaw Gooseberries62.40.820.0540.0650.38014.4NANANANA6.11.250.44
Green KiwifruitRaw Green Kiwifruit86.50.740.0410.060.35020.812.76.175.830.214.251.60.44
LitchisRaw Litchis940.620.140.0920.095023.421.6NANANA1.841.180.44
PomegranatesRaw Pomegranates1181.660.1700.11026.519.4NANANA5.672.370.43
Prickly PearsRaw Prickly Pears580.720.0950.0330.26013.6NANANANA5.11.030.43
American Type GrapesRaw American Type Grapes950.50.160.0340.11024.323NANANA1.280.890.41
Coconut WaterCoconut Water (liquid From Coconuts)270.280.2500.00305.263.7NANANA1.561.020.41
PineappleRaw Pineapple710.170.0130.0240.033018.61432.458.520.770.41
BlueberriesRaw Blueberries80.80.470.040.0820.12020.5147.046.90.163.41.050.4
LoquatsRaw Loquats66.60.280.0570.0180.11017.2NANANANA2.40.610.4
NectarinesRaw Nectarines62.40.450.0350.0030.16015111.942.236.92.41.50.4
Extra Sweet PineappleRaw Extra Sweet Pineapple72.30.16NANANANA1914.63.052.49.1720.750.4
CherimoyaRaw Cherimoya1060.960.330.230.0402518.28.98.40.944.252.230.38
BananasRaw Bananas1260.470.160.0380.065032.417.36.877.063.43.71.550.37
Muscadine GrapesRaw Muscadine Grapes80.80.67NANANANA19.7NA5.565.20.815.531.150.37
GuavasRaw Common Guavas961.350.390.160.41020.312.6NANANA7.653.60.37
PapayasRaw Papayas610.370.110.0670.016015.3115.35.802.40.670.35
Peaches, YellowRaw Yellow Peaches55.30.350.0270.0030.12013.5122.172.766.752.131.30.35
Traditional PineappleTraditional Raw Pineapple63.80.18NANANANA16.811.82.752.56.5NA0.780.35
Green Anjou PearsRaw Green Anjou Pears940.14NANANANA22.413.88.64.720.474.40.620.34
WatermelonRaw Watermelon42.50.210.02300.071010.78.84.762.241.70.570.860.34
CranberriesRaw Cranberries65.20.180.0110.0310.0470176.050.954.880.235.10.650.33
JackfruitRaw Jackfruit1350.910.280.110.021033271313.40.62.132.440.33
Strawberry GuavasRaw Strawberry Guavas980.850.240.10.26024.6NANANANA7.650.820.31
ZESPRI SunGold KiwifruitRaw ZESPRI SunGold Kiwifruit89.30.40.0920.0610.085022.417.48.227.51.7321.450.3
Cantaloupe MelonsRaw Cantaloupe Melons480.270.0720.0650.05011.6112.652.26.171.281.20.3
Java-plumRaw Java-plum850.33NANANA022NANANANANA1.020.27
Bartlett PearsRaw Bartlett Pears89.30.23NANANANA21.313.79.63.540.614.40.550.27
Red Anjou PearsRaw Red Anjou Pears880.2NANANANA2113.59.23.90.374.250.470.27
PearsRaw Pears80.80.20.0310.0010.13021.6149.13.714.40.510.26
Honeydew MelonsRaw Honeydew Melons510.20.0540.0470.03701311.54.23.83.51.130.770.24
PlumsRaw Plums65.20.40.02400.062016144.357.22.2320.990.24
MangosRaw Mangos850.540.130.0720.027021.219.46.632.859.882.271.160.23
Bosc PearsRaw Bosc Pears950.13NANANANA2314.583.534.40.510.21
Japanese PersimmonsRaw Japanese Persimmons990.270.0280.0060.055026.417.87.97.72.25.10.820.21
Japanese PersimmonsRaw Japanese Persimmons990.270.0280.0060.055026.417.87.97.72.25.10.820.21
Japanese PersimmonsRaw Japanese Persimmons990.270.0280.0060.055026.417.87.97.72.25.10.820.21
Japanese PersimmonsRaw Japanese Persimmons990.270.0280.0060.055026.417.87.97.72.25.10.820.21
TangerinesRaw Tangerines750.440.0550.0260.068019153.438.582.551.150.21
ClementinesRaw Clementines66.60.21NANANANA17132.322.258.452.41.20.2
FeijoaRaw Feijoa86.50.60.150.0410.15021.611.64.23.34.159.0710.2
LongansRaw Longans850.14NANANA021.5NANANANA1.561.860.18
Macronutrients in Top 100 Fresh Fruits & Nuts with the highest Iron content per 5 oz
In the above table you can find and compare the amount of macronutrients in fresh fruits & nuts , sorted by most amount of Iron per 5 ounces.
Top 5 fresh fruits & nuts with most amount of iron per 5 ounces are:
- Raw Cashew Nuts
- Flaxseed
- Hazelnuts
- Raw Pistachio Nuts
- Almonds