Cashew NutsRaw Cashew Nuts10978715.40.1215.406011.70.0990.09911.56.553613.3
FlaxseedSeeds, flaxseed106083.77.2745.311.7057.33.0800.792.35436.311.4
HazelnutsNuts, hazelnuts or filberts12461218.860.1715.50338.60.140.148.3319.229.79.33
Pistachio NutsRaw Pistachio Nuts11119011.70.572805415.20.480.6413.621407.78
AlmondsNuts, almonds1149997.540.00624.5042.88.630.220.347.8425427.36
Macadamia NutsRaw Macadamia Nuts1425150240.412.57027.49.070.140.148.81715.77.32
WalnutsEnglish Walnuts1298129121875.6027.25.180.180.164.8213.330.25.77
TamarindsRaw Tamarinds4741.20.5400.12012477NANANA105.565.56
PecansPecans nuts137114312.31.9641027.57.880.0790.0797.7419185.02
Native PersimmonsRaw Native Persimmons2520.79NANANA066.5NANANANANA1.64.96
CoconutRaw Coconut Meat70366.55900.73030.212.4NANANA186.64.82
RowalRaw Rowal2203.970.49NANANA47.4280.992.22512.34.564.37
MulberriesRaw Mulberries85.30.770.0540.0020.41019.416NANANA3.372.863.67
Coconut MilkRaw Coconut Milk45647.34200.520116.63NANANA4.374.543.25
ElderberriesRaw Elderberries1450.990.0460.170.32036.5NANANANA141.33.18
Passion-fruit, PurpleRaw Passion-fruit, Purple1921.40.120.0020.81046.422.2NANANA20.64.373.18
Black CurrantsRaw European Black Currants1250.810.0670.140.21030.5NANANANANA2.783.06
RoselleRaw Roselle971.27NANANA022.4NANANANANA1.92.94
Japanese ChestnutsRaw Japanese Chestnuts3061.050.150.0260.24069.3NANANANANA4.472.88
Chinese ChestnutsRaw Chinese Chestnuts4452.20.330.0560.51097NANANANANA8.332.8
CarissaRaw Carissa1232.58NANANA027NANANANANA0.992.6
KiwanoHorned melon87.32.5NANANANA15NANANANANA3.532.24
Deglet Noor DatesDates, deglet noor5600.770.0640.0060.03201491263939.547.2164.862.02
Raw European ChestnutsNuts, chestnuts, european, raw, unpeeled4234.50.840.191.6090NANANANA164.82
Red CurrantsRaw Red And White Currants1110.40.0340.0690.11027.414.676.41.28.532.782
GroundcherriesRaw Groundcherries1051.4NANANA022.2NANANANANA3.772
Lotus SeedsRaw Lotus Seeds1771.050.170.0540.57034.3NANANANANA8.21.9
Peeled European ChestnutsPeeled Raw European Chestnuts3892.50.470.110.87087.7NANANANANA3.231.87
Medjool DatesDates, medjool5500.3NANANANA14913263.5671.0513.33.61.8
KumquatsRaw Kumquats1411.70.20.0930.25031.618.6NANANA133.731.7
Lemon PeelRaw Lemon Peel930.60.0770.0520.13031.88.28NANANA212.981.6
Orange PeelRaw Orange Peel1920.40.0480.0220.058049.6NANANANA212.981.6
Oranges with Peel Raw Oranges with Peel 1250.60.0690.0320.087030.8NANANANA8.932.581.6
SapodillaRaw Sapodilla1652.20.3800.022039.6NANANANA10.50.871.6
Mamey SapoteRaw Mamey Sapote2460.910.340.160.022063.74015.2168.110.72.881.55
Green PlantainsRaw Green Plantains3020.140.240.0120.05NA72.84.542.022.160.364.372.51.5
Custard-appleRaw Custard-apple2001.20.46NANA050NANANANA4.763.371.4
Mammy-appleRaw Mammy-apple1010.990.2700.16025NANANANA5.950.991.4
QuincesRaw Quinces1130.20.0200.097030.4NANANANA3.770.791.4
RaspberriesRaw Raspberries1031.30.0380.250.49023.78.774.663.70.4132.41.37
BlackberriesRaw Blackberries85.30.970.0280.190.370199.74.764.60.1410.52.761.23
LemonRaw Lemons Without Peel57.50.60.0770.0520.13018.54.96NANANA5.562.21.2
LimesRaw Limes59.50.40.0440.0380.0710213.35NANANA5.561.41.2
SoursopRaw Soursop1310.60.100.14033.427NANANA6.5521.2
Sugar-applesRaw Sugar-apples1870.580.09500.079047NANANANA8.734.11.2
AvocadosRaw Avocados318294.20.253.320171.30.240.730.1213.33.971.1
Yellow PlantainsRaw Yellow Plantains2420.69000063.334.71717.20.363.372.581.1
BreadfruitRaw Breadfruit2040.460.0950.0360.09505422NANANA9.722.121.07
JujubeRaw Jujube1570.4NANANA040NANANANANA2.40.95
DurianRaw or Frozen Durian29210.6NANANA053.8NANANANA7.542.90.85
StrawberriesRaw Strawberries63.50.60.030.130.18015.29.74.843.950.933.971.330.81
ApricotsRaw Apricots950.770.05400.1502218.31.874.711.63.972.780.77
FigsRaw Figs1470.60.1200.2903832.3NANANA5.751.50.73
Sweet CherriesRaw Sweet Cherries1250.40.0750.0520.054031.825.410.7130.34.172.10.71
CrabapplesRaw Crabapples1510.60.0950.030.14039.6NANANANANA0.790.71
Red Or Green GrapesRaw Red Or Green Grapes1370.320.110.0220.07303630.71614.30.31.81.430.71
Casaba MelonsRaw Casaba Melons55.60.20.050.0440.03401311.3NANANA1.82.20.67
Red Sour CherriesRaw Red Sour Cherries990.60.130.0870.091024176.978.31.63.1820.64
GooseberriesRaw Gooseberries87.31.150.0750.0910.54020.2NANANANA8.531.750.62
Green KiwifruitRaw Green Kiwifruit1211.030.0580.0830.49029188.638.160.35.952.260.62
LitchisRaw Litchis1310.870.20.130.1303330.2NANANA2.581.650.62
PomegranatesRaw Pomegranates1652.320.2400.1603727NANANA7.943.30.6
Prickly PearsRaw Prickly Pears81.410.130.0460.37019NANANANA7.141.450.6
American Type GrapesRaw American Type Grapes1330.690.230.0480.1603432.2NANANA1.81.250.58
Coconut WaterCoconut Water (liquid From Coconuts)37.70.40.3500.00407.365.18NANANA2.21.430.58
PineappleRaw Pineapple990.240.0180.0340.04602619.54.23.43122.781.070.58
BlueberriesRaw Blueberries1130.650.0560.120.17028.819.89.869.70.224.761.470.56
LoquatsRaw Loquats930.40.0790.0260.15024NANANANA3.370.850.56
NectarinesRaw Nectarines87.30.640.050.0040.2202115.72.73.19.663.372.10.56
Extra Sweet PineappleRaw Extra Sweet Pineapple1010.22NANANANA26.820.54.273.37132.781.050.56
CherimoyaRaw Cherimoya1491.350.460.320.05603525.512.511.81.35.953.10.54
BananasRaw Bananas1770.650.220.0540.091045.324.39.629.94.745.162.160.52
Muscadine GrapesRaw Muscadine Grapes1130.93NANANANA27.6NA7.787.31.137.741.60.52
GuavasRaw Common Guavas1351.90.540.220.57028.417.7NANANA10.75.060.52
PapayasRaw Papayas85.30.520.160.0930.022021.515.57.48.103.370.930.5
Peaches, YellowRaw Yellow Peaches77.40.50.0380.0040.1701916.63.043.879.452.981.80.5
Traditional PineappleTraditional Raw Pineapple89.30.26NANANANA23.516.53.853.59.1NA1.10.5
Green Anjou PearsRaw Green Anjou Pears1310.2NANANANA31.319.3126.60.656.150.870.48
WatermelonRaw Watermelon59.50.30.03200.09901512.36.673.142.40.791.20.48
CranberriesRaw Cranberries910.260.0160.0440.065023.88.471.336.830.327.140.910.46
JackfruitRaw Jackfruit1891.270.390.160.030463818.2190.832.983.40.46
Strawberry GuavasRaw Strawberry Guavas1371.20.340.140.36034.5NANANANA10.71.150.44
ZESPRI SunGold KiwifruitRaw ZESPRI SunGold Kiwifruit1250.560.130.0850.12031.324.411.510.52.422.782.020.42
Cantaloupe MelonsRaw Cantaloupe Melons67.50.380.10.0910.06901615.63.73.068.631.81.670.42
Java-plumRaw Java-plum1190.46NANANA031NANANANANA1.430.38
Bartlett PearsRaw Bartlett Pears1250.32NANANANA29.819.213.44.960.856.150.770.38
Red Anjou PearsRaw Red Anjou Pears1230.28NANANANA29.619135.440.525.950.650.38
PearsRaw Pears1130.280.0440.0020.18030.219.312.75.161.46.150.710.36
Honeydew MelonsRaw Honeydew Melons71.40.280.0750.0650.052018165.875.34.921.61.070.34
PlumsRaw Plums910.560.03400.087022.719.76.1103.12.781.40.34
MangosRaw Mangos1190.750.180.10.038029.7279.34143.181.630.32
Bosc PearsRaw Bosc Pears1330.18NANANANA3220.3114.924.26.150.710.3
Japanese PersimmonsRaw Japanese Persimmons1390.380.040.0080.077037251110.83.067.141.150.3
Japanese PersimmonsRaw Japanese Persimmons1390.380.040.0080.077037251110.83.067.141.150.3
Japanese PersimmonsRaw Japanese Persimmons1390.380.040.0080.077037251110.83.067.141.150.3
Japanese PersimmonsRaw Japanese Persimmons1390.380.040.0080.077037251110.83.067.141.150.3
TangerinesRaw Tangerines1050.620.0770.0360.095026.5214.764.23123.571.60.3
ClementinesRaw Clementines930.3NANANANA2418.23.253.16123.371.70.28
FeijoaRaw Feijoa1210.830.210.0580.2103016.35.854.65.812.71.40.28
LongansRaw Longans1190.2NANANA030NANANANA2.22.60.26
Macronutrients in Top 100 Fresh Fruits & Nuts with the highest Iron content per 7 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 7 ounces.
Top 5 fresh fruits & nuts with most amount of iron per 7 ounces are:
- Raw Cashew Nuts
- Flaxseed
- Hazelnuts
- Raw Pistachio Nuts
- Almonds