MulberriesRaw Mulberries2330.910.0630.0020.48022.819NANANA3.953.354.3
RoselleRaw Roselle2041.3NANANA023NANANANANA1.963.02
KiwanoHorned melon2272.86NANANANA17NANANANANA4.052.57
Black CurrantsRaw European Black Currants1590.650.0540.110.17024.4NANANANANA2.222.44
ElderberriesRaw Elderberries1370.680.0320.120.22025.2NANANANA9.60.92.2
CarissaRaw Carissa1612.1NANANA022NANANANANA0.812.1
LemonRaw Lemons Without Peel3451.030.130.090.220328.62NANANA9.663.82.07
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
GroundcherriesRaw Groundcherries1891.32NANANA021NANANANANA3.61.9
Red CurrantsRaw Red And White Currants1790.360.030.0630.095024.6136.35.751.17.682.51.8
Lemon PeelRaw Lemon Peel2130.640.0830.0550.130348.87NANANA22.63.21.7
Passion-fruit, PurpleRaw Passion-fruit, Purple1030.720.0610.0010.4202411.5NANANA10.72.271.65
Coconut WaterCoconut Water (liquid From Coconuts)5261.050.9300.011019.513.7NANANA5.83.81.53
BlackberriesRaw Blackberries2331.140.0330.220.43022.311.35.65.370.1612.33.231.44
Mammy-appleRaw Mammy-apple1960.980.2700.15024.5NANANANA5.90.981.37
RaspberriesRaw Raspberries1921.250.0370.240.480238.54.53.580.3812.52.31.33
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
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
Cashew NutsRaw Cashew Nuts187.931.40.0111.405.461.070.0090.0091.050.63.31.2
TamarindsRaw Tamarinds420.250.1100.02502616.2NANANA2.131.171.17
FlaxseedSeeds, flaxseed18.77.90.694.271.105.40.2900.0750.225.13.431.07
Lotus SeedsRaw Lotus Seeds1120.60.0990.030.32019.4NANANANANA4.641.07
SapodillaRaw Sapodilla1201.330.2300.013024NANANANA6.40.530.96
Japanese ChestnutsRaw Japanese Chestnuts650.340.0510.0080.08022.7NANANANANA1.460.94
SoursopRaw Soursop1520.450.07700.1025.520.5NANANA51.50.91
Orange PeelRaw Orange Peel1030.210.0250.0110.03025.8NANANANA111.550.82
ApricotsRaw Apricots2080.810.05600.1602319.31.964.9412.24.172.90.81
WatermelonRaw Watermelon3330.50.05300.1702520.7115.274.031.332.030.8
HazelnutsNuts, hazelnuts or filberts169.670.710.0141.2502.660.690.0110.0110.671.542.40.75
Prickly PearsRaw Prickly Pears2441.240.160.0560.45023.3NANANANA8.81.80.73
Coconut MilkRaw Coconut Milk43.510.49.200.1102.41.45NANANA0.9610.71
GooseberriesRaw Gooseberries2271.30.0860.10.62023NANANANA9.7720.7
Custard-appleRaw Custard-apple990.590.23NANA025NANANANA2.381.70.7
Pistachio NutsRaw Pistachio Nuts188.11.050.0522.504.851.370.0430.0571.231.93.60.7
CoconutRaw Coconut Meat28.29.468.400.104.31.76NANANA2.540.940.69
Peaches, YellowRaw Yellow Peaches2560.640.0490.0050.22024.521.53.92512.23.852.330.64
AlmondsNuts, almonds17.38.620.660.0012.1303.720.750.0190.0290.682.163.650.64
Red Sour CherriesRaw Red Sour Cherries2000.60.140.0880.092024.41778.361.63.220.64
Sugar-applesRaw Sugar-apples1060.310.05100.043025NANANANA4.72.20.64
NectarinesRaw Nectarines2270.730.0570.0050.25024183.13.57113.862.40.64
Chinese ChestnutsRaw Chinese Chestnuts44.60.50.0730.0130.12022NANANANANA1.880.63
Mamey SapoteRaw Mamey Sapote80.60.370.140.0660.00902616.26.186.463.34.351.170.63
Cantaloupe MelonsRaw Cantaloupe Melons2940.560.150.140.1024235.54.5312.82.652.470.62
JujubeRaw Jujube1270.25NANANA025.6NANANANANA1.50.61
LoquatsRaw Loquats2130.430.0850.0280.16026NANANANA3.60.910.6
PapayasRaw Papayas2330.60.190.110.026025188.679.503.951.10.58
PineappleRaw Pineapple2000.240.0180.0340.046026.219.74.243.46122.81.080.58
Sweet CherriesRaw Sweet Cherries1590.320.060.0410.043025.420.38.5210.50.243.331.70.57
Traditional PineappleTraditional Raw Pineapple2220.29NANANANA26.318.44.33.910NA1.220.56
Extra Sweet PineappleRaw Extra Sweet Pineapple1960.22NANANANA26.520.24.23.3312.72.751.040.55
BreadfruitRaw Breadfruit970.220.0470.0170.047026.310.7NANANA4.761.040.52
Red Or Green GrapesRaw Red Or Green Grapes1450.230.0780.0160.054026.222.411.810.40.221.31.040.52
Macadamia NutsRaw Macadamia Nuts1410.61.680.0290.1801.920.640.010.010.621.21.10.51
Green KiwifruitRaw Green Kiwifruit1640.850.0480.0690.402414.77.136.740.254.91.870.51
CranberriesRaw Cranberries2170.280.0170.0480.0720269.31.467.480.357.8310.5
FigsRaw Figs1350.410.08100.1902622NANANA3.910.5
Green PlantainsRaw Green Plantains65.80.0460.080.0040.016NA241.50.670.720.121.450.820.49
BlueberriesRaw Blueberries1750.580.0490.10.15025.417.58.78.560.194.21.30.49
Peeled European ChestnutsPeeled Raw European Chestnuts510.640.120.0270.22022.5NANANANANA0.830.48
Raw European ChestnutsNuts, chestnuts, european, raw, unpeeled471.060.20.0450.37021.4NANANANA3.81.140.47
CrabapplesRaw Crabapples1320.390.0630.020.096026.3NANANANANA0.530.47
Honeydew MelonsRaw Honeydew Melons2780.390.110.0920.072025.322.68.227.446.92.221.50.47
LitchisRaw Litchis1520.670.150.0980.102523NANANA1.971.260.47
Muscadine GrapesRaw Muscadine Grapes1750.82NANANANA24.4NA6.886.4416.841.420.46
Yellow PlantainsRaw Yellow Plantains820.2900002614.47.17.120.151.41.070.45
WalnutsEnglish Walnuts15.39.970.941.45.8202.10.40.0140.0120.371.022.330.44
American Type GrapesRaw American Type Grapes1490.520.170.0360.12025.624.3NANANA1.340.940.43
GuavasRaw Common Guavas1471.40.40.160.4202113NANANA7.943.750.38
PlumsRaw Plums2170.610.03700.09602521.66.67113.43.041.520.37
PecansPecans nuts14.510.40.890.143020.570.0060.0060.561.41.330.37
Green Anjou PearsRaw Green Anjou Pears1520.15NANANANA2414.79.25.050.54.70.670.36
Deglet Noor DatesDates, deglet noor35.50.140.0110.0010.006026.622.56.957.068.442.840.870.36
PomegranatesRaw Pomegranates1201.40.1400.095022.516.5NANANA4.820.36
CherimoyaRaw Cherimoya1330.910.310.210.037023.6178.377.90.8842.10.36
AvocadosRaw Avocados62.59.161.330.0781.0505.330.410.0750.230.0384.21.250.34
ZESPRI SunGold KiwifruitRaw ZESPRI SunGold Kiwifruit1590.440.10.0680.09502519.59.28.41.942.221.60.33
Medjool DatesDates, medjool360.054NANANANA272411.6120.192.40.650.32
Strawberry GuavasRaw Strawberry Guavas1450.870.250.10.26025NANANANA7.830.840.32
Java-plumRaw Java-plum1670.38NANANA026NANANANANA1.20.32
PearsRaw Pears1750.250.0390.0020.16026.71711.34.561.255.440.630.32
Red Anjou PearsRaw Red Anjou Pears1610.23NANANANA2415.410.54.40.424.840.530.31
Bartlett PearsRaw Bartlett Pears1590.25NANANANA2415.410.73.970.684.920.620.3
ClementinesRaw Clementines2130.32NANANANA25.619.53.53.412.73.61.80.3
DurianRaw or Frozen Durian683.63NANANA018.4NANANANA2.610.29
BananasRaw Bananas1120.370.130.030.052025.713.75.455.62.72.921.220.29
PummeloRaw Pummelo2630.11NANANA025.3NANANANA2.6320.29
TangerinesRaw Tangerines1890.580.0740.0340.091025204.53411.43.41.530.28
GrapefruitRaw Grapefruit3130.310.0440.0160.059025.322NANANA3.441.970.28
MangosRaw Mangos1670.630.150.0850.03202522.87.83.3511.62.671.370.27
Navel OrangesRaw Navel Oranges2040.310.0350.0180.047025.617.34.64.028.734.51.860.27
CarambolaRaw StarFruit3231.060.0610.0870.51021.713NANANA9.033.350.26
JackfruitRaw Jackfruit1050.670.210.0830.016024.5209.679.980.441.581.80.24
ApplesRaw Apples with skin1920.330.0540.0170.083026.62011.34.6744.60.50.23
FeijoaRaw Feijoa1640.690.170.0480.1802513.44.843.84.810.51.160.23
Bosc PearsRaw Bosc Pears1490.13NANANANA2415.38.43.73.154.630.540.22
Macronutrients in Top 100 Fresh Fruits & Nuts with the highest Iron content per 100 kcal
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 calories.
Top 5 fresh fruits & nuts with most amount of iron per 100 calories are:
- Raw Mulberries
- Raw Roselle
- Horned melon
- Raw European Black Currants
- Raw Elderberries