Canned Small Ripe OlivesCanned Small Ripe Olives86.29.41.9600.5405.20NANANA1.380.725.4
MulberriesRaw Mulberries2330.910.0630.0020.48022.819NANANA3.953.354.3
Canned Jumbo OlivesCanned Ripe Jumbo Olives1238.51.120.0510.6706.930NANANA3.11.24.1
Cherries, sour, red, canned, water pack, solids and liquidsCherries, sour, red, canned, water pack, solids and liquids2780.280.0640.0420.042025217.5112.783.062.143.8
RoselleRaw Roselle2041.3NANANA023NANANANANA1.963.02
Seedless Raspberries PureeRaspberries, puree, seedless2442.120.160.110.1NA19.514.77.446.850.442.22.52.63
KiwanoHorned melon2272.86NANANANA17NANANANANA4.052.57
Grapes, canned, thompson seedless, water pack, solids and liquidsGrapes, canned, thompson seedless, water pack, solids and liquids2500.280.0880.0180.06025.824.3NANANA1.51.252.45
Black CurrantsRaw European Black Currants1590.650.0540.110.17024.4NANANANANA2.222.44
ElderberriesRaw Elderberries1370.680.0320.120.22025.2NANANANA9.60.92.2
Acerola JuiceRaw Acerola Juice4351.30.30.190.202119.6NANANA1.31.742.17
Frozen StrawberriesStrawberries, frozen, unsweetened2860.310.0170.0660.089026136.25.771.0661.232.14
CarissaRaw Carissa1612.1NANANA022NANANANANA0.812.1
LemonRaw Lemons Without Peel3451.030.130.090.220328.62NANANA9.663.82.07
Blueberries, wild, canned, heavy syrup, drainedBlueberries, wild, canned, heavy syrup, drained930.32NANANANA26.5188.439.440.0094.580.522.06
LimesRaw Limes3330.670.0730.0630.120355.63NANANA9.332.332
RowalRaw Rowal901.80.22NANANA21.512.70.450.9911.35.62.072
Native PersimmonsRaw Native Persimmons78.70.31NANANA026.4NANANANANA0.631.97
Dried Goji BerriesGoji berries, dried28.70.110NANA02213NANANA3.724.11.95
Dried LongansLongans, dried350.14NANANA026NANANANANA1.71.9
GroundcherriesRaw Groundcherries1891.32NANANA021NANANANANA3.61.9
Dried Fresh Chinese JujubeJujube, Chinese, fresh, dried35.60.18NANANA026NA7.336.53.072.141.681.8
Red CurrantsRaw Red And White Currants1790.360.030.0630.095024.6136.35.751.17.682.51.8
Cherries, sour, red, canned, light syrup pack, solids and liquidsCherries, sour, red, canned, light syrup pack, solids and liquids1330.130.0290.0190.02025.7NANANANA1.070.991.76
Lemon PeelRaw Lemon Peel2130.640.0830.0550.130348.87NANANA22.63.21.7
Peaches, dried, sulfured, stewed, without added sugarPeaches, dried, sulfured, stewed, without added sugar1300.320.0340.0040.15025.622NANANA3.51.51.7
Frozen BoysenberriesBoysenberries, frozen, unsweetened2000.520.0180.10.2024.413.8NANANA10.62.21.7
Peaches, dehydrated (low-moisture), sulfured, stewedPeaches, dehydrated (low-moisture), sulfured, stewed750.320.0340.0040.15025.7NANANANANA1.51.7
Raw Sulfured Dried PeachesPeaches, dried, sulfured, uncooked420.320.0340.0040.15025.717.55.655.366.443.431.51.7
Raw Sulfured Dehydrated PeachesPeaches, dehydrated (low-moisture), sulfured, uncooked30.80.320.0340.0040.15025.6NANANANANA1.51.7
Canned Prune JuicePrune juice, canned1410.0420.00400.01024.623NANANA1.40.861.66
Passion-fruit, PurpleRaw Passion-fruit, Purple1030.720.0610.0010.4202411.5NANANA10.72.271.65
Cherries, sour, canned, water pack, drainedCherries, sour, canned, water pack, drained2380.5NANANANA2516.66.649.980.0242.861.641.52
BlackberriesRaw Blackberries2331.140.0330.220.43022.311.35.65.370.1612.33.231.44
Cherries, sour, red, canned, heavy syrup pack, solids and liquidsCherries, sour, red, canned, heavy syrup pack, solids and liquids1100.110.0230.0150.016025.624.4NANANA1.20.81.43
Mammy-appleRaw Mammy-apple1960.980.2700.15024.5NANANANA5.90.981.37
Plums, canned, purple, light syrup pack, solids and liquidsPlums, canned, purple, light syrup pack, solids and liquids1590.160.01300.03702624.4NANANA1.430.591.37
Frozen RaspberriesRed Frozen Raspberries1791.450.110.0340.027022.411.75.85.130.797.682.051.36
Peaches, canned, water pack, solids and liquidsPeaches, canned, water pack, solids and liquids4170.250.0250.0040.11025.520NANANA5.41.831.33
RaspberriesRaw Raspberries1921.250.0370.240.480238.54.53.580.3812.52.31.33
Canned Tamarind NectarTamarind nectar, canned1750.21NANANA02622.310.610.40.230.880.161.3
StrawberriesRaw Strawberries3130.940.0470.20.2802415.37.636.21.476.252.11.3
Oranges with Peel Raw Oranges with Peel 1590.480.0560.0250.07024.6NANANANA7.142.061.27
Canned Blackberry JuiceBlackberry juice, canned2631.580.0470.30.6020.520.3NANANA0.260.791.26
Raspberries PureeRaspberries Puree with Seeds1821.760.110.0510.055NA211265.550.387.821.25
Frozen BlackberriesBlackberries, frozen, unsweetened1560.670.0230.130.25024.516.7NANANA7.81.841.25
Pineapple, canned, water pack, solids and liquidsPineapple, canned, water pack, solids and liquids3130.280.0190.0410.05602623.4NANANA2.51.341.25
Grapes, canned, thompson seedless, heavy syrup pack, solids and liquidsGrapes, canned, thompson seedless, heavy syrup pack, solids and liquids1320.130.0430.0090.0302625NANANA0.790.631.24
QuincesRaw Quinces1750.180.01800.086027NANANANA3.330.71.23
Casaba MelonsRaw Casaba Melons3570.360.0890.0790.061023.520.3NANANA3.23.961.2
KumquatsRaw Kumquats1411.20.150.0660.17022.413NANANA9.152.651.2
TamarindsRaw Tamarinds420.250.1100.02502616.2NANANA2.131.171.17
Peaches, dried, sulfured, stewed, with added sugarPeaches, dried, sulfured, stewed, with added sugar970.210.0230.0030.1026NANANANA2.331.031.17
Frozen LoganberriesLoganberries, frozen1820.560.020.110.21023.714NANANA9.642.761.16
Frozen Red Sour CherriesCherries, sour, red, frozen, unsweetened2170.960.220.140.1502419.6NANANA3.4821.15
Grapefruit, sections, canned, water pack, solids and liquidsGrapefruit, sections, canned, water pack, solids and liquids2780.280.0390.0140.053025.424.3NANANA1.11.61.14
Canned With Sucralose Guava NectarGuava nectar, with sucralose, canned2080.150.0480.0290.006027.721NANANA2.50.631.13
Cherries, sour, red, canned, extra heavy syrup pack, solids and liquidsCherries, sour, red, canned, extra heavy syrup pack, solids and liquids87.70.0790.0180.0120.012025.6NANANANA0.70.621.1
Raw Sulfured Dried ApricotsApricots, dried, sulfured, uncooked41.50.210.00700.031026225.213.73.273.031.41.1
Bottled Lime JuiceUnsweetened Canned or Bottled Lime Juice4761.10.120.10.20326.52NANANA1.91.21.1
Prune pureePrune puree390.0780.006NANA025.3155.48.68NA1.30.821.1
Cherries, sweet, canned, juice pack, solids and liquidsCherries, sweet, canned, juice pack, solids and liquids1850.0370.0070.0060.006025.622.8NANANA2.781.71.07
Orange-grapefruit juice, canned or bottled, unsweetenedOrange-grapefruit juice, canned or bottled, unsweetened2330.230.0260.0120.03302423.7NANANA0.231.41.07
PrunesRaw Dehydrated Prunes29.50.220.017NA0.047026.3NANANANANA1.11.04
Stewed PrunesStewed dehydrated Prunes88.50.210.018NA0.047026.3NANANANANA1.11.04
Frozen Wild BlueberriesBlueberries, wild, frozen1750.280.053NANA024.3NA6.55.8407.701
Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, water pack, solids and liquidsFruit salad, (peach and pear and apricot and pineapple and cherry), canned, water pack, solids and liquids3330.230.030.010.083026.2NANANANA3.331.171
SapodillaRaw Sapodilla1201.330.2300.013024NANANANA6.40.530.96
Plums, canned, heavy syrup, drainedPlums, canned, heavy syrup, drained1120.160.01200.03402624.2NANANA1.70.490.94
Plums, canned, purple, heavy syrup pack, solids and liquidsPlums, canned, purple, heavy syrup pack, solids and liquids1120.110.00900.02502625NANANA10.40.94
SoursopRaw Soursop1520.450.07700.1025.520.5NANANA51.50.91
Frozen Melon BallsMelon balls, frozen3030.760.190.170.13024NANANANA2.122.550.88
Seeded RaisinsRaisins, seeded33.80.180.060.0130.041026.5NANANANA2.30.850.88
Plums, dried (prunes), stewed, with added sugarPlums, dried (prunes), stewed, with added sugar80.60.180.01400.038026.5NANANANA3.060.880.84
Orange PeelRaw Orange Peel1030.210.0250.0110.03025.8NANANANA111.550.82
Stewed Dried FigsFigs, dried, stewed930.370.05800.14025.822NANANA3.931.330.82
Raw Dried FigsFigs, dried, uncooked400.370.05800.14025.719.29.29.960.0283.941.330.82
ApricotsRaw Apricots2080.810.05600.1602319.31.964.9412.24.172.90.81
Plums, canned, purple, extra heavy syrup pack, solids and liquidsPlums, canned, purple, extra heavy syrup pack, solids and liquids990.0990.008NA0.021026NANANANA0.990.360.81
Pears, dried, sulfured, stewed, without added sugarPears, dried, sulfured, stewed, without added sugar78.70.240.0130.0010.056026.621.6NANANA5.040.720.8
Raw Sulfured Dried PearsPears, dried, sulfured, uncooked380.240.0130.0010.056026.623.7NANANA2.860.710.8
WatermelonRaw Watermelon3330.50.05300.1702520.7115.274.031.332.030.8
Fruit juice smoothie, NAKED JUICE, GREEN MACHINEFruit juice smoothie, NAKED JUICE, GREEN MACHINE1890.490.10.0490.089023.62110.55.25.381.321.130.79
Cherries, sweet, canned, water pack, solids and liquidsCherries, sweet, canned, water pack, solids and liquids2170.280.0610.0410.041025.622.3NANANA3.261.670.78
Canned White Grapefruit Juice sweetenedGrapefruit juice, white, canned, sweetened2170.20.0260.0090.03702424NANANA0.221.260.78
Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, water pack, solids and liquidsFruit cocktail, (peach and pineapple and pear and grape and cherry), canned, water pack, solids and liquids3130.160.0190.0060.053026.623.5NANANA3.131.30.78
Fruit juice smoothie, ODWALLA, ORIGINAL SUPERFOODFruit juice smoothie, ODWALLA, ORIGINAL SUPERFOOD2000.720.210.0380.1902320.38.64.57.21.21.260.78
Pineapple, canned, light syrup pack, solids and liquidsPineapple, canned, light syrup pack, solids and liquids1920.230.0170.0330.04402624.3NANANA1.540.690.75
Prickly PearsRaw Prickly Pears2441.240.160.0560.45023.3NANANANA8.81.80.73
Pears, canned, water pack, solids and liquidsPears, canned, water pack, solids and liquids3450.10.00700.0240272113.46.551.035.50.660.72
Peaches, canned, extra light syrup, solids and liquids Peaches, canned, extra light syrup, solids and liquids 2380.240.0260.0020.11026.4NANANANA2.40.950.71
Cherry juice, tartCherry juice, tart1690.92NANANA023.220.78.412.30NA0.530.71
Tangerines, (mandarin oranges), canned, juice pack, drainedTangerines, (mandarin oranges), canned, juice pack, drained2630.110.0110.0030.013024.821.7NANANA3.161.970.71
Blackberries, canned, heavy syrup, solids and liquidsBlackberries, canned, heavy syrup, solids and liquids1090.150.0050.0290.05802521.4NANANA3.71.420.71
Canned Mango NectarMango nectar, canned1960.120.0270.0160.006025.724.41110.420.590.220.71
GooseberriesRaw Gooseberries2271.30.0860.10.62023NANANANA9.7720.7
Custard-appleRaw Custard-apple990.590.23NANA025NANANANA2.381.70.7
Pears, dried, sulfured, stewed, with added sugarPears, dried, sulfured, stewed, with added sugar71.40.210.0110.0010.048026.5NANANANA4.140.610.69
Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, extra light syrup, solids and liquidsFruit cocktail, (peach and pineapple and pear and grape and cherry), canned, extra light syrup, solids and liquids2220.160.0220.0090.062026NANANANA2.440.890.67
Grapefruit, sections, canned, light syrup pack, solids and liquidsGrapefruit, sections, canned, light syrup pack, solids and liquids1670.170.0230.0080.032025.725NANANA0.670.930.67
Macronutrients in Top 100 Fruits with the highest Iron content per 100 kcal
In the above table you can find and compare the amount of macronutrients in all fruits , sorted by most amount of Iron per 100 calories.
Top 5 fruits with most amount of iron per 100 calories are:
- Canned Small Ripe Olives
- Raw Mulberries
- Canned Ripe Jumbo Olives
- Cherries, sour, red, canned, water pack, solids and liquids
- Raw Roselle