Dried Goji BerriesGoji berries, dried4950.550NANA010964.7NANANA18.420.29.64
Canned Small Ripe OlivesCanned Small Ripe Olives16415.53.2300.8908.560NANANA2.271.28.9
Dried LongansLongans, dried4050.57NANANA0105NANANANANA6.957.65
Dried Fresh Chinese JujubeJujube, Chinese, fresh, dried3980.71NANANA0103NA292612.28.56.77.2
PrunesRaw Dehydrated Prunes4811.030.084NA0.230126NANANANANA5.245
Canned Jumbo OlivesCanned Ripe Jumbo Olives1159.741.30.0580.7707.950NANANA3.541.374.7
TamarindsRaw Tamarinds3390.850.3900.084088.655NANANA7.233.973.97
Seeded RaisinsRaisins, seeded4200.770.250.0520.170111NANANANA9.643.573.67
Native PersimmonsRaw Native Persimmons1800.57NANANA047.5NANANANANA1.133.54
RowalRaw Rowal1572.830.35NANANA34200.711.5617.78.83.263.1
Dried Zante CurrantsCurrants, zante, dried4110.310.120.0170.05010988.34642.206.244.862.66
MulberriesRaw Mulberries610.550.0380.0010.2901411.5NANANA2.42.042.62
Dark RaisinsDark Seedless Raisins4240.350.130.020.0550112924943.206.384.682.54
Dried LitchisLitchis, dried3931.70.380.250.26010094NANANA6.525.42.4
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
CarissaRaw Carissa881.84NANANA019.3NANANANANA0.711.86
Canned Prune JuicePrune juice, canned1010.0430.00400.01024.723.3NANANA1.40.861.67
Stewed PrunesStewed dehydrated Prunes1600.340.028NA0.075042NANANANANA1.741.66
KiwanoHorned melon62.41.8NANANANA10.7NANANANANA2.521.6
Deglet Noor DatesDates, deglet noor4000.550.0450.0040.023010689.827.828.233.711.33.471.45
Red CurrantsRaw Red And White Currants79.40.280.0240.050.075019.610.454.560.866.121.4
GroundcherriesRaw Groundcherries750.99NANANA016NANANANANA2.71.4
Golden RaisinsGolden Seedless Raisins4270.280.0920.0270.054011393494404.684.651.4
Dried PlumsRaw Dried Plums3400.540.120.0240.0620915417.6360.21103.11.3
Medjool DatesDates, medjool3930.21NANANANA1069445.447.80.759.52.571.28
KumquatsRaw Kumquats1011.20.150.0670.18022.513.3NANANA9.22.661.2
Frozen BoysenberriesBoysenberries, frozen, unsweetened710.370.0130.0710.14017.39.77NANANA7.51.561.2
Frozen BlackberriesBlackberries, frozen, unsweetened910.610.0210.120.23022.215NANANA7.11.671.13
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
Frozen RaspberriesRed Frozen Raspberries79.41.150.0910.0270.021017.89.274.64.070.626.11.631.08
Green PlantainsRaw Green Plantains2150.0990.170.0090.035NA523.251.451.550.263.11.771.06
Frozen StrawberriesStrawberries, frozen, unsweetened49.60.160.0090.0330.0440136.463.082.860.522.980.611.06
Dried Japanese PersimmonsPersimmons, japanese, dried3880.84NANANA0104NANANANA20.61.961.05
Dried Japanese PersimmonsPersimmons, japanese, dried3880.84NANANA0104NANANANA20.61.961.05
Dried Japanese PersimmonsPersimmons, japanese, dried3880.84NANANA0104NANANANA20.61.961.05
Dried Japanese PersimmonsPersimmons, japanese, dried3880.84NANANA0104NANANANA20.61.961.05
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
Frozen Red Sour CherriesCherries, sour, red, frozen, unsweetened65.20.620.140.0920.095015.612.8NANANA2.271.30.75
Pickled Green OlivesCanned Pickled Green Olives20621.72.880.131.7205.440.77NANANA4.681.460.69
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
Frozen NanceNance, frozen, unsweetened1031.64NANANANA2411.86.75.07010.60.940.54
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
Canned Guanabana NectarGuanabana nectar, canned83.60.240.04100.05502118.58.49.0300.140.160.51
Canned Mango NectarMango nectar, canned72.30.0850.020.0110.004018.617.67.97.531.450.430.160.51
Passion-fruit Juice, YellowRaw Passion-fruit Juice, Yellow850.260.02100.15020.520NANANA0.280.950.51
Casaba MelonsRaw Casaba Melons39.70.140.0350.0310.02409.338.07NANANA1.281.570.48
Canned Papaya NectarPapaya nectar, canned80.80.210.0670.040.01020.619.7NANANA0.850.240.48
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
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
Baked Yellow PlantainsPlantains, yellow, baked2200.23000058.630.25.45.3719.43.12.150.4
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
Passion-fruit Juice, PurpleRaw Passion-fruit Juice, Purple72.30.0710.00600.041019.319NANANA0.280.550.34
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
Canned Cranberry-orange RelishCranberry-orange relish, canned2520.140.017NANA065.5NANANANA00.430.28
Java-plumRaw Java-plum850.33NANANA022NANANANANA1.020.27
Macronutrients in Top 100 Whole Fruits with the highest Iron content per 5 oz
In the above table you can find and compare the amount of macronutrients in whole fruits , sorted by most amount of Iron per 5 ounces.
Top 5 whole fruits with most amount of iron per 5 ounces are:
- Dried Goji Berries
- Canned Small Ripe Olives
- Dried Longans
- Dried Fresh Chinese Jujube
- Raw Dehydrated Prunes