Cashew NutsRaw Cashew Nuts04.230.5810.68.644.17NA250050934166.8
FlaxseedSeeds, flaxseed016.41.6319.854.733388700603.14357.3
HazelnutsNuts, hazelnuts or filberts106.431.13189.25.63NA1130063015014247
Pistachio NutsRaw Pistachio Nuts2608.71.6135.217NA510056028.6NA39.2
AlmondsNuts, almonds02.0511.4364.71.37570440000256037
Macadamia NutsRaw Macadamia Nuts0121.6224.77.62.75NA11001205.4NA37
WalnutsEnglish Walnuts103.41.511.35.75.37173980013072729
TamarindsRaw Tamarinds204.31.5219.41.430.66NA140035012828
PecansPecans nuts306.61.311.78.632.12272200110143525.3
Native PersimmonsRaw Native PersimmonsNANANANANANANANA0660NANANA25
CoconutRaw Coconut Meat00.660.25.430.54NA26003302.4224.3
RowalRaw Rowal190NANANANANANANANA258NANANA22
MulberriesRaw Mulberries100.2916.2NA0.5NA60036408.77818.5
Coconut MilkRaw Coconut Milk00.2607.61.830.33NA16002801.5116.4
ElderberriesRaw Elderberries3000.70.651.42.3NA600360NANANA16
Passion-fruit, PurpleRaw Passion-fruit, Purple64001.315NA1NA140030000.2716
Black CurrantsRaw European Black Currants1200.50.533.980.66NANA01810NA10NA15.4
RoselleRaw Roselle1400.110.283.1NANANANA0120NANANA15
Japanese ChestnutsRaw Japanese Chestnuts203.441.63152.062.83NA47002630NANA14.5
Chinese ChestnutsRaw Chinese Chestnuts1001.61.885.554.1NA68003600NANA14
CarissaRaw Carissa200.40.62NANANANA0380NANANA13
KiwanoHorned melon700.250.155.651.830.63NA30NA53NANANA11.3
Deglet Noor DatesDates, deglet noor00.520.6612.75.91.65NA1900400.52710
Raw European ChestnutsNuts, chestnuts, european, raw, unpeeled102.381.6811.85.13.76NA62004300NANA10
Red CurrantsRaw Red And White Currants200.40.510.640.7NA8004100111010
GroundcherriesRaw Groundcherries3601.10.428NANANANA0110NANANA10
Lotus SeedsRaw Lotus Seeds101.70.44.32.281.68NA280000NANA9.5
Peeled European ChestnutsPeeled Raw European Chestnuts101.440.16114.763.52NA58004020NANA9.4
Medjool DatesDates, medjool700.50.6168.052.5NA150NA00NA279
KumquatsRaw Kumquats1500.370.94.32.080.36NA170043901.508.6
Lemon PeelRaw Lemon Peel300.60.843.21.72NA1300129002.508
Orange PeelRaw Orange Peel2101.20.994.91.76NA30001360NA2.5NA8
Oranges with Peel Raw Oranges with Peel 13010.553.30.93NA3000710NANANA8
SapodillaRaw Sapodilla3000.222.520.37NA1400147NANANA8
Mamey SapoteRaw Mamey Sapote700.131.1614.33.977.2NA700230NA21NA7.8
Green PlantainsRaw Green PlantainsNA115.55.30.7NA280NA202NANANA7.5
Custard-appleRaw Custard-apple200.8151.352.2NANA0192NANANA7.1
Mammy-appleRaw Mammy-apple1200.20.441.031NA1400140NANANA7
QuincesRaw Quinces200.20.320.810.4NA300150NANANA7
RaspberriesRaw Raspberries200.320.3863.30.5534.3210026208.7786.9
BlackberriesRaw Blackberries1100.20.266.462.760.3NA2500210011.71986.2
LemonRaw Lemons Without Peel100.40.211.90.8NA110053001.506
LimesRaw Limes200.30.222.170.43NA80029102.266
SoursopRaw Soursop00.70.592.530.59NA140020600.846
Sugar-applesRaw Sugar-apples01.11.138.832.262NA1400363NANANA6
AvocadosRaw Avocados700.671.317.4142.57NA8100100020.72105.5
Yellow PlantainsRaw Yellow Plantains5600.620.766.732.42NA2200184002885.5
BreadfruitRaw Breadfruit01.10.394.571NA14002900155.4
JujubeRaw Jujube200.20.49NA0.81NANA0690NANANA4.8
DurianRaw or Frozen Durian203.74210.72.33.16NA3600197NANANA4.3
StrawberriesRaw Strawberries100.240.223.861.250.471.9240058802.9224.1
ApricotsRaw Apricots9600.30.462.40.54NA90010008.9333.9
FigsRaw Figs700.60.5431.13NA6002001.1473.7
Sweet CherriesRaw Sweet Cherries300.270.331.5420.49NA4007000.7213.6
CrabapplesRaw Crabapples200.30.21NANANANA080NANANA3.6
Red Or Green GrapesRaw Red Or Green Grapes300.690.71.880.50.86NA2003201.91463.6
Casaba MelonsRaw Casaba Melons00.150.312.320.841.63NA80021800.5253.4
Red Sour CherriesRaw Red Sour Cherries6400.30.441.430.44NA80010000.7213.2
GooseberriesRaw Gooseberries1500.40.332.860.8NA600277NA3.7NA3.1
Green KiwifruitRaw Green Kiwifruit400.270.253.41.830.63NA2500927014.64033.1
LitchisRaw Litchis00.110.656.03NA1NA140071500.743.1
PomegranatesRaw Pomegranates00.670.532.933.770.75NA3800102061643
Prickly PearsRaw Prickly Pears200.140.64.6NA0.6NA600140NANANA3
American Type GrapesRaw American Type Grapes500.920.5730.241.1NA4004001.91462.9
Coconut WaterCoconut Water (liquid From Coconuts)00.30.570.80.430.32NA300240002.9
PineappleRaw Pineapple300.790.3252.131.12NA180047800.272.9
BlueberriesRaw Blueberries300.370.414.181.240.5236009705.71932.8
LoquatsRaw Loquats7600.190.241.8NA1NA140010NANANA2.8
NectarinesRaw Nectarines1700.340.2711.31.850.25NA5005407.7222.8
Extra Sweet PineappleRaw Extra Sweet Pineapple300.80.335.072.171.14NA190NA56400.272.8
CherimoyaRaw Cherimoya011.36.443.452.57NA2300126NA2.7NA2.7
BananasRaw Bananas300.310.736.653.343.6702000870152.6
Muscadine GrapesRaw Muscadine Grapes30NA15NANANANA20NA65NANANA2.6
GuavasRaw Common Guavas3100.670.4114.51.1NA4900228307.3262.6
PapayasRaw Papayas4700.230.273.571.90.38NA370060903262.5
Peaches, YellowRaw Yellow Peaches1600.240.318.061.530.25NA4006607.3262.5
Traditional PineappleTraditional Raw Pineapple300.780.294.71.931.06NA110NA1690NA72.5
Green Anjou PearsRaw Green Anjou Pears100.10.221.50.430.26NA90NA44NA1.2432.4
WatermelonRaw Watermelon2800.330.211.782.20.45NA3008100.512.4
CranberriesRaw Cranberries300.120.212.950.57NA100140013502.3
JackfruitRaw Jackfruit501.050.559.22.353.3NA2400137NA3.4NA2.3
Strawberry GuavasRaw Strawberry Guavas500.30.36NANANANA0370NANANA2.2
ZESPRI SunGold KiwifruitRaw ZESPRI SunGold Kiwifruit1000.742.31.20.79NA3100.81613014612.1
Cantaloupe MelonsRaw Cantaloupe Melons16900.410.197.341.050.72NA210036700.5252.1
Java-plumRaw Java-plum00.060.122.6NA0.38NANA0143NANANA1.9
Bartlett PearsRaw Bartlett Pears100.120.261.640.420.26NA60NA44NA1.2381.9
Red Anjou PearsRaw Red Anjou Pears100.120.281.620.530.39NA70NA52NA1.2491.9
PearsRaw Pears100.120.261.60.490.29NA7004301.2441.8
Honeydew MelonsRaw Honeydew Melons300.380.124.181.550.88NA190018000.2291.7
PlumsRaw Plums1700.280.264.171.350.29NA5009502.6641.7
MangosRaw Mangos5400.280.386.71.971.2NA430036409421.6
Bosc PearsRaw Bosc Pears100.120.231.520.570.21NA70NA28NA1.2521.5
Japanese PersimmonsRaw Japanese Persimmons8100.30.21NA1NA8007507.3261.5
Japanese PersimmonsRaw Japanese Persimmons8100.30.21NA1NA8007507.3261.5
Japanese PersimmonsRaw Japanese Persimmons8100.30.21NA1NA8007507.3261.5
Japanese PersimmonsRaw Japanese Persimmons8100.30.21NA1NA8007507.3261.5
TangerinesRaw Tangerines3400.580.363.762.160.78NA16002670201.5
ClementinesRaw ClementinesNA0.860.36.361.50.75NA240NA4880201.4
FeijoaRaw Feijoa00.060.182.952.330.67NA2300329NA1.6351.4
LongansRaw LongansNA0.311.43NANANANA0840NANANA1.3
Vitamins in Top 100 Fresh Fruits & Nuts with the highest Iron content per 1 kg
In the above table you can find and compare the amount of vitamins in fresh fruits & nuts , sorted by most amount of Iron per 1 kilogram.
Top 5 fresh fruits & nuts with most amount of iron per 1 kilogram are:
- Raw Cashew Nuts
- Flaxseed
- Hazelnuts
- Raw Pistachio Nuts
- Almonds