MulberriesRaw Mulberries6.980.20.74.33NA0.35NA42025406.0754.413
RoselleRaw Roselle85.70.0670.171.9NANANANA073.5NANANA9.06
KiwanoHorned melon47.70.170.13.851.250.43NA20.5NA36NANANA7.7
Black CurrantsRaw European Black Currants570.240.241.431.90.31NANA0862NA4.76NA7.33
ElderberriesRaw Elderberries1230.290.252.050.580.95NA24.70148NANANA6.58
CarissaRaw Carissa9.680.190.290.97NANANANA0184NANANA6.34
LemonRaw Lemons Without Peel10.30.410.211.031.970.83NA114054801.5506.2
LimesRaw Limes200.30.222.170.43NA80029102.266
RowalRaw Rowal51.4NANANANANANANANA69.7NANANA5.95
Native PersimmonsRaw Native PersimmonsNANANANANANANANA0156NANANA5.9
GroundcherriesRaw Groundcherries2040.620.2316NANANANA062.3NANANA5.66
Red CurrantsRaw Red And White Currants10.70.210.270.540.340.38NA43022000.54595.36
Lemon PeelRaw Lemon Peel190.380.512.552.041.1NA83082301.605.1
Passion-fruit, PurpleRaw Passion-fruit, Purple19800.44.64NA0.31NA43.309300.0622.164.95
BlackberriesRaw Blackberries76.70.140.184.51.930.21NA174014708.161384.33
Mammy-appleRaw Mammy-apple70.60.120.242.350.610.59NA82.4082.4NANANA4.1
RaspberriesRaw Raspberries11.50.180.223.451.90.3219.8121015105454
StrawberriesRaw Strawberries9.380.230.213.61.170.441.8225055102.720.63.84
Oranges with Peel Raw Oranges with Peel 620.480.242.41.570.44NA1430338NANANA3.8
QuincesRaw Quinces10.50.110.161.050.430.21NA15.8079NANANA3.7
Casaba MelonsRaw Casaba Melons00.160.332.50.91.75NA85.7023400.5426.83.64
KumquatsRaw Kumquats63.40.160.381.80.880.15NA72018500.6303.63
TamarindsRaw Tamarinds2.50.540.192.430.180.083NA17.604.400.133.53.5
SapodillaRaw Sapodilla1100.0720.720.910.13NA50.6053NANANA2.9
SoursopRaw Soursop00.320.234.11.150.27NA63.609400.361.82.73
Orange PeelRaw Orange Peel650.370.282.81.50.54NA930421NA0.77NA2.47
ApricotsRaw Apricots6000.190.253.751.50.34NA56.3062.505.5620.62.44
WatermelonRaw Watermelon2800.330.211.782.20.45NA3008100.512.4
Prickly PearsRaw Prickly Pears14.60.10.443.37NA0.44NA440102NANANA2.2
GooseberriesRaw Gooseberries1020.270.22.051.950.55NA410189NA2.52NA2.1
Custard-appleRaw Custard-apple5.940.240.31.50.40.66NANA057NANANA2.1
Peaches, YellowRaw Yellow Peaches1230.180.246.21.180.19NA30.8050.805.6201.92
Red Sour CherriesRaw Red Sour Cherries3840.180.242.40.860.26NA4806000.4212.61.92
Sugar-applesRaw Sugar-apples00.350.362.80.720.64NA44.70116NANANA1.9
NectarinesRaw Nectarines1160.230.187.671.260.17NA3403705.25151.9
Mamey SapoteRaw Mamey Sapote170.0310.283.460.961.74NA17055.6NA5.1NA1.9
Cantaloupe MelonsRaw Cantaloupe Melons14910.360.176.480.930.64NA185032400.44221.85
JujubeRaw Jujube7.60.0760.153.4NA0.31NANA0262NANANA1.82
LoquatsRaw Loquats4850.120.151.15NA0.64NA89.406.4NANANA1.8
PapayasRaw Papayas3280.160.192.51.330.27NA258042502.1181.74
PineappleRaw Pineapple180.470.1931.280.67NA108028700.124.21.74
Sweet CherriesRaw Sweet Cherries14.30.130.160.730.950.23NA19033.300.33101.7
Traditional PineappleTraditional Raw Pineapple200.520.193.131.30.71NA73.3NA1130NA4.671.67
Extra Sweet PineappleRaw Extra Sweet Pineapple17.60.470.1931.280.67NA112NA33200.124.11.65
BreadfruitRaw Breadfruit00.320.0872.621.330.29NA40.8084.500.291.461.57
Red Or Green GrapesRaw Red Or Green Grapes130.30.30.820.220.37NA8.701400.8363.51.57
Green KiwifruitRaw Green Kiwifruit19.70.130.121.680.90.31NA123045607.21981.52
CranberriesRaw Cranberries19.60.0780.130.661.920.37NA6.5209108.632.61.5
FigsRaw Figs28.40.240.21.621.20.46NA24.308.100.45191.5
Green PlantainsRaw Green PlantainsNA0.20.21.11.050.14NA55.3NA40NANANA1.5
BlueberriesRaw Blueberries15.80.190.222.20.650.271.5831.6051031021.47
CrabapplesRaw Crabapples7.90.120.0790.39NANANANA031.6NANANA1.42
Honeydew MelonsRaw Honeydew Melons250.320.13.51.30.73NA158015000.17241.4
LitchisRaw Litchis00.050.32.74NA0.45NA63.6032500.321.81.4
Muscadine GrapesRaw Muscadine Grapes15.8NA7.9NANANANA10.5NA34.2NANANA1.37
Yellow PlantainsRaw Yellow Plantains1380.150.191.650.740.6NA54045.200711.35
American Type GrapesRaw American Type Grapes22.40.410.261.340.110.49NA1801800.8565.41.3
GuavasRaw Common Guavas1370.30.184.820.49NA2160100703.2211.51.15
PlumsRaw Plums1110.180.172.70.880.19NA32.606201.741.71.1
Green Anjou PearsRaw Green Anjou Pears4.550.0450.10.690.20.12NA41NA20NA0.5519.51.1
Deglet Noor DatesDates, deglet noor00.0550.071.360.630.18NA20.200.4300.0532.871.1
PomegranatesRaw Pomegranates00.240.191.061.360.27NA13703702.1759.31.1
CherimoyaRaw Cherimoya00.40.522.581.381.03NA92050.4NA1.08NA1.08
AvocadosRaw Avocados130.130.243.262.60.48NA152018.803.939.41.03
ZESPRI SunGold KiwifruitRaw ZESPRI SunGold Kiwifruit4.7600.351.10.570.38NA1480.3876806.67291
Medjool DatesDates, medjool7.60.0540.0651.740.870.27NA16.2NA00NA2.920.97
Strawberry GuavasRaw Strawberry Guavas21.70.130.132.6NANANANA0161NANANA0.96
Java-plumRaw Java-plum00.030.061.3NA0.19NANA071.5NANANA0.95
PearsRaw Pears5.260.0630.140.850.260.15NA37022.600.63230.95
Red Anjou PearsRaw Red Anjou Pears4.840.0580.140.780.260.19NA34NA25NA0.5823.70.92
Bartlett PearsRaw Bartlett Pears4.760.0570.120.780.20.12NA28.6NA21NA0.57180.9
ClementinesRaw ClementinesNA0.550.194.060.960.48NA153NA31101.2800.89
DurianRaw or Frozen Durian4.10.760.412.20.470.64NA73.5040.2NANANA0.88
BananasRaw Bananas100.10.252.241.131.24067.4029.300.341.70.88
PummeloRaw Pummelo00.270.211.74NA0.28NANA0482NANANA0.87
TangerinesRaw Tangerines1920.330.22.131.220.44NA91015101.1300.85
GrapefruitRaw Grapefruit4310.340.192.342.650.39NA94032301.200.84
MangosRaw Mangos2700.140.193.350.990.6NA215018204.5210.8
Navel OrangesRaw Navel Oranges73.50.420.312.61.60.48NA208036200.9200.8
CarambolaRaw StarFruit290.140.153.553.80.16NA116033301.4500.77
JackfruitRaw Jackfruit15.80.330.172.90.741.04NA75.8043.3NA1.07NA0.73
ApplesRaw Apples with skin17.30.0980.150.530.350.24NA17.3026.501.0412.70.69
FeijoaRaw Feijoa00.030.0891.451.150.33NA1130162NA0.7917.20.69
Bosc PearsRaw Bosc Pears4.480.0540.10.680.260.094NA31.3NA12.5NA0.5423.30.67
LongansRaw LongansNA0.160.71.5NANANANA0420NANANA0.65
Japanese PersimmonsRaw Japanese Persimmons3470.130.0860.43NA0.43NA34.303203.13110.64
Japanese PersimmonsRaw Japanese Persimmons3470.130.0860.43NA0.43NA34.303203.13110.64
Japanese PersimmonsRaw Japanese Persimmons3470.130.0860.43NA0.43NA34.303203.13110.64
Japanese PersimmonsRaw Japanese Persimmons3470.130.0860.43NA0.43NA34.303203.13110.64
OrangesRaw Oranges70.20.560.261.81.60.38NA191034001.1500.64
Florida OrangesRaw Florida Oranges71.70.650.262.61.630.33NA111029301.1700.59
Pink GrapefruitRaw Pink and Red Grapefruit4140.310.221.461.870.38NA93022300.9300.57
Valencia OrangesRaw Valencia Oranges73.50.530.241.681.530.39NA23902970NANA0.55
White GrapefruitRaw White Grapefruit180.340.182.452.570.39NA91030301.200.55
Apples no SkinRaw Apples without skin12.50.120.180.570.440.23NA002500.313.750.44
Vitamins in Top 100 Fresh Fruits with the highest Iron content per 300 kcal
In the above table you can find and compare the amount of vitamins in fresh fruits , sorted by most amount of Iron per 300 calories.
Top 5 fresh fruits with most amount of iron per 300 calories are:
- Raw Mulberries
- Raw Roselle
- Horned melon
- Raw European Black Currants
- Raw Elderberries