Cashew NutsRaw Cashew Nuts01.90.264.83.91.9NA11302.2704.115530.3
FlaxseedSeeds, flaxseed07.460.73144.472.1515339502.7201.419.526
HazelnutsNuts, hazelnuts or filberts4.542.90.518.164.162.55NA513028.606864.421.3
Pistachio NutsRaw Pistachio Nuts1183.950.735.92.367.7NA231025.4013NA17.8
AlmondsNuts, almonds00.935.1616.42.140.62259200000116017
Macadamia NutsRaw Macadamia Nuts05.420.7311.23.441.25NA5005.4402.45NA16.7
WalnutsEnglish Walnuts4.541.550.685.12.62.4478.544505.903.1812.213
TamarindsRaw Tamarinds9.071.940.698.80.650.3NA63.501600.4512.712.7
PecansPecans nuts13.630.595.33.90.951031000506.351611.5
Native PersimmonsRaw Native PersimmonsNANANANANANANANA0299NANANA11.3
CoconutRaw Coconut Meat00.30.0912.451.360.24NA11801501.10.9111
RowalRaw Rowal86NANANANANANANANA117NANANA9.98
MulberriesRaw Mulberries4.540.130.462.8NA0.23NA27.2016503.9535.48.4
Coconut MilkRaw Coconut Milk00.1203.450.830.15NA72.6012.700.680.457.44
ElderberriesRaw Elderberries1360.320.272.270.641.04NA27.20163NANANA7.26
Passion-fruit, PurpleRaw Passion-fruit, Purple29000.596.8NA0.45NA63.5013600.0913.187.26
Black CurrantsRaw European Black Currants54.40.230.231.361.80.3NANA0821NA4.54NA7
RoselleRaw Roselle63.50.050.131.4NANANANA054.4NANANA6.7
Japanese ChestnutsRaw Japanese Chestnuts9.071.560.746.80.931.3NA21301190NANA6.58
Chinese ChestnutsRaw Chinese Chestnuts45.40.730.823.632.51.86NA30801630NANA6.4
CarissaRaw Carissa9.070.180.270.91NANANANA0172NANANA5.94
KiwanoHorned melon31.80.110.0682.560.830.29NA13.6NA24NANANA5.13
Deglet Noor DatesDates, deglet noor00.240.35.782.670.75NA8601.800.2312.24.63
Raw European ChestnutsNuts, chestnuts, european, raw, unpeeled4.541.080.765.352.31.7NA28101950NANA4.6
Red CurrantsRaw Red And White Currants9.070.180.230.450.290.32NA36.3018600.45504.54
GroundcherriesRaw Groundcherries1630.50.1812.7NANANANA050NANANA4.54
Lotus SeedsRaw Lotus Seeds4.540.780.181.951.030.76NA127000NANA4.3
Peeled European ChestnutsPeeled Raw European Chestnuts4.540.650.07352.161.6NA26301820NANA4.26
Medjool DatesDates, medjool31.80.230.277.33.651.13NA68NA00NA12.24.1
KumquatsRaw Kumquats680.170.411.950.940.16NA77019900.6803.9
Lemon PeelRaw Lemon Peel13.60.270.361.81.450.78NA59058501.1303.63
Orange PeelRaw Orange Peel950.540.414.12.220.8NA1360617NA1.13NA3.63
Oranges with Peel Raw Oranges with Peel 590.450.232.271.50.42NA1360322NANANA3.63
SapodillaRaw Sapodilla13.600.0910.911.140.17NA63.5066.7NANANA3.63
Mamey SapoteRaw Mamey Sapote31.80.0590.536.51.83.27NA31.80104NA9.57NA3.54
Green PlantainsRaw Green PlantainsNA0.450.452.52.40.32NA127NA92NANANA3.4
Custard-appleRaw Custard-apple9.070.360.452.270.611NANA087NANANA3.22
Mammy-appleRaw Mammy-apple54.40.0910.181.80.470.45NA63.5063.5NANANA3.18
QuincesRaw Quinces9.070.0910.140.910.370.18NA13.6068NANANA3.18
RaspberriesRaw Raspberries9.070.150.172.71.50.2515.695011903.9535.43.13
BlackberriesRaw Blackberries500.0910.122.931.250.14NA11309505.3902.8
LemonRaw Lemons Without Peel4.540.180.0910.450.860.36NA50024000.6802.72
LimesRaw Limes9.070.140.0910.910.980.2NA36.30132012.722.72
SoursopRaw Soursop00.320.234.11.150.27NA63.509300.361.82.72
Sugar-applesRaw Sugar-apples00.50.5141.030.91NA63.50165NANANA2.72
AvocadosRaw Avocados31.80.30.597.96.31.17NA367045.409.4952.5
Yellow PlantainsRaw Yellow Plantains2540.280.343.051.361.1NA100083.5001312.5
BreadfruitRaw Breadfruit00.50.144.12.070.45NA63.5013200.452.272.45
JujubeRaw Jujube9.070.0910.184.1NA0.37NANA0313NANANA2.18
DurianRaw or Frozen Durian9.071.70.914.871.041.43NA163089.4NANANA1.95
StrawberriesRaw Strawberries4.540.110.11.750.570.210.86109026701.39.981.86
ApricotsRaw Apricots4350.140.182.721.10.24NA41045.404.04151.77
FigsRaw Figs31.80.270.231.81.360.51NA27.209.0700.521.31.68
Sweet CherriesRaw Sweet Cherries13.60.120.150.70.90.22NA18031.800.329.531.63
CrabapplesRaw Crabapples9.070.140.0910.45NANANANA036.3NANANA1.63
Red Or Green GrapesRaw Red Or Green Grapes13.60.310.320.850.230.39NA9.07014.500.8666.21.63
Casaba MelonsRaw Casaba Melons00.0680.141.050.380.74NA36.309900.2311.31.54
Red Sour CherriesRaw Red Sour Cherries2900.140.181.80.650.2NA36.3045.400.329.531.45
GooseberriesRaw Gooseberries680.180.141.361.30.36NA27.20126NA1.68NA1.4
Green KiwifruitRaw Green Kiwifruit180.120.111.550.830.29NA113042006.621831.4
LitchisRaw Litchis00.050.292.74NA0.45NA63.5032400.321.81.4
PomegranatesRaw Pomegranates00.30.241.331.70.34NA172046.302.7274.41.36
Prickly PearsRaw Prickly Pears9.070.0640.272.1NA0.27NA27.2063.5NANANA1.36
American Type GrapesRaw American Type Grapes22.70.420.261.360.110.5NA1801800.8666.21.3
Coconut WaterCoconut Water (liquid From Coconuts)00.140.260.360.20.15NA13.60110001.3
PineappleRaw Pineapple13.60.360.152.270.970.51NA81.6021700.0913.181.3
BlueberriesRaw Blueberries13.60.170.191.90.560.241.3627.204402.687.51.27
LoquatsRaw Loquats3450.0860.110.82NA0.45NA63.504.54NANANA1.27
NectarinesRaw Nectarines770.150.125.10.840.11NA22.7024.503.59.981.27
Extra Sweet PineappleRaw Extra Sweet Pineapple13.60.360.152.30.980.52NA86NA25600.0913.181.27
CherimoyaRaw Cherimoya00.460.592.921.561.17NA104057NA1.22NA1.22
BananasRaw Bananas13.60.140.3331.51.66091039.500.452.271.18
Muscadine GrapesRaw Muscadine Grapes13.6NA6.8NANANANA9.07NA29.5NANANA1.18
GuavasRaw Common Guavas1410.30.184.92.050.5NA2220103603.311.81.18
PapayasRaw Papayas2130.10.121.60.870.17NA168027601.3611.81.13
Peaches, YellowRaw Yellow Peaches72.60.110.143.660.690.11NA1803003.311.81.13
Traditional PineappleTraditional Raw Pineapple13.60.350.132.130.880.48NA50NA76.70NA3.181.13
Green Anjou PearsRaw Green Anjou Pears4.540.0450.10.680.20.12NA41NA20NA0.5419.51.1
WatermelonRaw Watermelon1270.150.0950.8110.2NA13.6036.700.230.451.1
CranberriesRaw Cranberries13.60.0540.0910.461.340.26NA4.54063.50622.71.04
JackfruitRaw Jackfruit22.70.480.254.171.071.5NA109062NA1.54NA1.04
Strawberry GuavasRaw Strawberry Guavas22.70.140.142.72NANANANA0168NANANA1
ZESPRI SunGold KiwifruitRaw ZESPRI SunGold Kiwifruit4.5400.341.050.540.36NA1410.3673206.3527.70.95
Cantaloupe MelonsRaw Cantaloupe Melons7670.190.0863.330.480.33NA95016600.2311.30.95
Java-plumRaw Java-plum00.0270.0541.18NA0.17NANA065NANANA0.86
Bartlett PearsRaw Bartlett Pears4.540.0540.120.740.190.12NA27.2NA20NA0.5417.20.86
Red Anjou PearsRaw Red Anjou Pears4.540.0540.130.730.240.18NA31.8NA23.6NA0.5422.20.86
PearsRaw Pears4.540.0540.120.730.220.13NA31.8019.500.54200.82
Honeydew MelonsRaw Honeydew Melons13.60.170.0541.90.70.4NA86081.600.091130.77
PlumsRaw Plums770.130.121.90.610.13NA22.704301.18290.77
MangosRaw Mangos2450.130.173.030.890.54NA195016504.1190.73
Bosc PearsRaw Bosc Pears4.540.0540.10.690.260.095NA31.8NA12.7NA0.5423.60.68
Japanese PersimmonsRaw Japanese Persimmons3670.140.0910.45NA0.45NA36.303403.311.80.68
Japanese PersimmonsRaw Japanese Persimmons3670.140.0910.45NA0.45NA36.303403.311.80.68
Japanese PersimmonsRaw Japanese Persimmons3670.140.0910.45NA0.45NA36.303403.311.80.68
Japanese PersimmonsRaw Japanese Persimmons3670.140.0910.45NA0.45NA36.303403.311.80.68
TangerinesRaw Tangerines1540.260.161.70.980.35NA72.6012100.9100.68
ClementinesRaw ClementinesNA0.390.142.90.680.34NA109NA22100.9100.64
FeijoaRaw Feijoa00.0270.0821.341.060.3NA1040149NA0.73160.64
LongansRaw LongansNA0.140.641.36NANANANA0381NANANA0.59
Vitamins in Top 100 Fresh Fruits & Nuts with the highest Iron content per 1 lb
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 pound.
Top 5 fresh fruits & nuts with most amount of iron per 1 pound are:
- Raw Cashew Nuts
- Flaxseed
- Hazelnuts
- Raw Pistachio Nuts
- Almonds