Cashew NutsRaw Cashew Nuts553447.80.0627.80305.90.050.055.83.318.26.68
FlaxseedSeeds, flaxseed534423.66235.90291.5500.41.1527.318.35.73
HazelnutsNuts, hazelnuts or filberts62860.84.460.0877.83016.74.340.070.074.29.7154.7
Pistachio NutsRaw Pistachio Nuts56045.35.90.29140277.660.240.326.8710.6203.92
AlmondsNuts, almonds579503.80.00312.3021.64.350.110.173.9512.5213.7
Macadamia NutsRaw Macadamia Nuts71875.8120.211.30144.570.070.074.438.67.93.7
WalnutsEnglish Walnuts65465.26.139.138013.72.60.090.082.436.715.22.9
TamarindsRaw Tamarinds2390.60.2700.059062.538.8NANANA5.12.82.8
PecansPecans nuts691726.180.9920.60143.970.040.043.99.69.172.53
Native PersimmonsRaw Native Persimmons1270.4NANANA033.5NANANANANA0.82.5
CoconutRaw Coconut Meat35433.529.700.37015.26.23NANANA93.332.43
RowalRaw Rowal11120.25NANANA24140.51.112.56.22.32.2
MulberriesRaw Mulberries430.390.0270.0010.2109.88.1NANANA1.71.441.85
Coconut MilkRaw Coconut Milk230242100.2605.543.34NANANA2.22.31.64
ElderberriesRaw Elderberries730.50.0230.0850.16018.4NANANANA70.661.6
Passion-fruit, PurpleRaw Passion-fruit, Purple970.70.0590.0010.41023.411NANANA10.42.21.6
Black CurrantsRaw European Black Currants630.410.0340.0720.11015.4NANANANANA1.41.54
RoselleRaw Roselle490.64NANANA011.3NANANANANA0.961.48
Japanese ChestnutsRaw Japanese Chestnuts1540.530.0780.0130.12035NANANANANA2.251.45
Chinese ChestnutsRaw Chinese Chestnuts2241.10.160.0280.26049NANANANANA4.21.4
CarissaRaw Carissa621.3NANANA013.6NANANANANA0.51.3
KiwanoHorned melon441.26NANANANA7.56NANANANANA1.781.13
Deglet Noor DatesDates, deglet noor2820.390.0320.0030.01607563.419.6202482.451.02
Raw European ChestnutsNuts, chestnuts, european, raw, unpeeled2132.260.430.0950.8045.5NANANANA8.12.421
Red CurrantsRaw Red And White Currants560.20.0170.0350.0530147.373.533.220.614.31.41
GroundcherriesRaw Groundcherries530.7NANANA011NANANANANA1.91
Lotus SeedsRaw Lotus Seeds890.530.0880.0270.29017.3NANANANANA4.130.95
Peeled European ChestnutsPeeled Raw European Chestnuts1961.250.240.0530.44044NANANANANA1.630.94
Medjool DatesDates, medjool2770.15NANANANA7566.53233.70.536.71.80.9
KumquatsRaw Kumquats710.860.10.0470.120169.36NANANA6.51.880.86
Lemon PeelRaw Lemon Peel470.30.0390.0260.0630164.17NANANA10.61.50.8
Orange PeelRaw Orange Peel970.20.0240.0110.029025NANANANA10.61.50.8
Oranges with Peel Raw Oranges with Peel 630.30.0350.0160.044015.5NANANANA4.51.30.8
SapodillaRaw Sapodilla831.10.1900.011020NANANANA5.30.440.8
Mamey SapoteRaw Mamey Sapote1240.460.170.0820.011032207.6684.15.41.450.78
Green PlantainsRaw Green Plantains1520.070.120.0060.025NA36.72.31.021.10.182.21.250.75
Custard-appleRaw Custard-apple1010.60.23NANA025NANANANA2.41.70.71
Mammy-appleRaw Mammy-apple510.50.1400.079012.5NANANANA30.50.7
QuincesRaw Quinces570.10.0100.049015.3NANANANA1.90.40.7
RaspberriesRaw Raspberries520.650.0190.130.250124.42.351.860.26.51.20.69
BlackberriesRaw Blackberries430.490.0140.0940.1909.64.882.42.30.075.31.40.62
LemonRaw Lemons Without Peel290.30.0390.0260.06309.32.5NANANA2.81.10.6
LimesRaw Limes300.20.0220.0190.036010.51.7NANANA2.80.70.6
SoursopRaw Soursop660.30.05100.06901713.5NANANA3.310.6
Sugar-applesRaw Sugar-apples940.290.04800.04023.6NANANANA4.42.060.6
AvocadosRaw Avocados16014.72.130.131.6708.530.660.120.370.066.720.55
Yellow PlantainsRaw Yellow Plantains1220.3500003217.58.648.70.181.71.30.55
BreadfruitRaw Breadfruit1030.230.0480.0180.04802711NANANA4.91.070.54
JujubeRaw Jujube790.2NANANA020.2NANANANANA1.20.48
DurianRaw or Frozen Durian1475.33NANANA027NANANANA3.81.470.43
StrawberriesRaw Strawberries320.30.0150.0650.0907.684.92.4420.4720.670.41
ApricotsRaw Apricots480.390.02700.0770119.240.942.375.8721.40.39
FigsRaw Figs740.30.0600.1401916.3NANANA2.90.750.37
Sweet CherriesRaw Sweet Cherries630.20.0380.0260.027016135.376.60.152.11.060.36
CrabapplesRaw Crabapples760.30.0480.0150.073020NANANANANA0.40.36
Red Or Green GrapesRaw Red Or Green Grapes690.160.0540.0110.03701815.58.137.20.150.90.720.36
Casaba MelonsRaw Casaba Melons280.10.0250.0220.01706.65.7NANANA0.91.10.34
Red Sour CherriesRaw Red Sour Cherries500.30.0680.0440.0460128.53.54.180.81.610.32
GooseberriesRaw Gooseberries440.580.0380.0460.27010NANANANA4.30.880.31
Green KiwifruitRaw Green Kiwifruit610.520.0290.0420.25014.794.354.10.1531.140.31
LitchisRaw Litchis660.440.0990.0650.067016.515.2NANANA1.30.830.31
PomegranatesRaw Pomegranates831.170.1200.079018.713.7NANANA41.670.3
Prickly PearsRaw Prickly Pears410.510.0670.0230.1909.57NANANANA3.60.730.3
American Type GrapesRaw American Type Grapes670.350.110.0240.07901716.3NANANA0.90.630.29
Coconut WaterCoconut Water (liquid From Coconuts)190.20.1800.00203.72.6NANANA1.10.720.29
PineappleRaw Pineapple500.120.0090.0170.0230139.852.121.7361.40.540.29
BlueberriesRaw Blueberries570.330.0280.0580.088014.59.964.974.880.112.40.740.28
LoquatsRaw Loquats470.20.040.0130.077012NANANANA1.70.430.28
NectarinesRaw Nectarines440.320.0250.0020.11010.67.91.371.574.871.71.060.28
Extra Sweet PineappleRaw Extra Sweet Pineapple510.11NANANANA13.510.32.151.76.471.40.530.28
CherimoyaRaw Cherimoya750.680.230.160.028017.7136.35.930.6631.570.27
BananasRaw Bananas890.330.110.0270.04602312.24.8552.42.61.10.26
Muscadine GrapesRaw Muscadine Grapes570.47NANANANA14NA3.923.670.573.90.810.26
GuavasRaw Common Guavas680.950.270.110.29014.38.9NANANA5.42.550.26
PapayasRaw Papayas430.260.0810.0470.0110117.823.734.101.70.470.25
Peaches, YellowRaw Yellow Peaches390.250.0190.0020.08409.548.41.531.954.761.50.910.25
Traditional PineappleTraditional Raw Pineapple450.13NANANANA128.31.941.764.6NA0.550.25
Green Anjou PearsRaw Green Anjou Pears660.1NANANANA15.89.736.063.330.333.10.440.24
WatermelonRaw Watermelon300.150.01600.0507.556.23.361.581.20.40.610.24
CranberriesRaw Cranberries460.130.0080.0220.0330124.270.673.440.163.60.460.23
JackfruitRaw Jackfruit950.640.20.0790.015023.3199.29.50.421.51.720.23
Strawberry GuavasRaw Strawberry Guavas690.60.170.0710.18017.4NANANANA5.40.580.22
ZESPRI SunGold KiwifruitRaw ZESPRI SunGold Kiwifruit630.280.0650.0430.06015.812.35.85.31.221.41.020.21
Cantaloupe MelonsRaw Cantaloupe Melons340.190.0510.0460.03508.167.861.871.544.350.90.840.21
Java-plumRaw Java-plum600.23NANANA015.6NANANANANA0.720.19
Bartlett PearsRaw Bartlett Pears630.16NANANANA159.76.762.50.433.10.390.19
Red Anjou PearsRaw Red Anjou Pears620.14NANANANA159.546.52.740.2630.330.19
PearsRaw Pears570.140.0220.0010.093015.29.756.42.60.713.10.360.18
Honeydew MelonsRaw Honeydew Melons360.140.0380.0330.02609.18.12.962.682.480.80.540.17
PlumsRaw Plums460.280.01700.044011.49.93.075.071.571.40.70.17
MangosRaw Mangos600.380.0920.0510.01901513.74.6826.971.60.820.16
Bosc PearsRaw Bosc Pears670.09NANANANA1610.25.642.482.13.10.360.15
Japanese PersimmonsRaw Japanese Persimmons700.190.020.0040.039018.612.55.565.441.543.60.580.15
Japanese PersimmonsRaw Japanese Persimmons700.190.020.0040.039018.612.55.565.441.543.60.580.15
Japanese PersimmonsRaw Japanese Persimmons700.190.020.0040.039018.612.55.565.441.543.60.580.15
Japanese PersimmonsRaw Japanese Persimmons700.190.020.0040.039018.612.55.565.441.543.60.580.15
TangerinesRaw Tangerines530.310.0390.0180.048013.310.62.42.136.051.80.810.15
ClementinesRaw Clementines470.15NANANANA129.21.641.65.961.70.850.14
FeijoaRaw Feijoa610.420.10.0290.11015.28.22.952.322.936.40.710.14
LongansRaw Longans600.1NANANA015NANANANA1.11.30.13
Macronutrients in Top 100 Fresh Fruits & Nuts with the highest Iron content per 100 g
In the above table you can find and compare the amount of macronutrients in fresh fruits & nuts , sorted by most amount of Iron per 100 grams.
Top 5 fresh fruits & nuts with most amount of iron per 100 grams are:
- Raw Cashew Nuts
- Flaxseed
- Hazelnuts
- Raw Pistachio Nuts
- Almonds