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
Coconut WaterCoconut Water (liquid From Coconuts)00.470.91.260.680.51NA47.40380004.58
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
Cashew NutsRaw Cashew Nuts00.230.0310.580.470.23NA13.600.2700.4918.53.62
TamarindsRaw Tamarinds2.50.540.192.430.180.083NA17.604.400.133.53.5
FlaxseedSeeds, flaxseed00.920.091.730.550.27194900.3400.172.43.2
Lotus SeedsRaw Lotus Seeds3.370.580.131.450.770.57NA94000NANA3.2
SapodillaRaw Sapodilla1100.0720.720.910.13NA50.6053NANANA2.9
Japanese ChestnutsRaw Japanese Chestnuts3.90.670.322.920.40.55NA92051.20NANA2.82
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
HazelnutsNuts, hazelnuts or filberts0.480.310.0540.860.440.27NA540307.186.82.25
Prickly PearsRaw Prickly Pears14.60.10.443.37NA0.44NA440102NANANA2.2
Coconut MilkRaw Coconut Milk00.03400.990.240.043NA2103.6500.20.132.14
GooseberriesRaw Gooseberries1020.270.22.051.950.55NA410189NA2.52NA2.1
Custard-appleRaw Custard-apple5.940.240.31.50.40.66NANA057NANANA2.1
Pistachio NutsRaw Pistachio Nuts140.470.0860.70.280.91NA27.30301.53NA2.1
CoconutRaw Coconut Meat00.0560.0170.460.250.046NA2202.800.20.172.06
Peaches, YellowRaw Yellow Peaches1230.180.246.21.180.19NA30.8050.805.6201.92
AlmondsNuts, almonds00.110.591.870.240.07129.522.800013.301.92
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
Chinese ChestnutsRaw Chinese Chestnuts13.40.210.241.070.740.55NA91048.20NANA1.9
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
Macadamia NutsRaw Macadamia Nuts00.50.0681.030.320.11NA4.600.500.23NA1.54
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
Peeled European ChestnutsPeeled Raw European Chestnuts1.530.220.0241.70.730.54NA88.8061.50NANA1.44
Raw European ChestnutsNuts, chestnuts, european, raw, unpeeled1.40.340.241.660.720.53NA87.3060.60NANA1.42
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
WalnutsEnglish Walnuts0.460.160.0690.520.260.257.944500.600.321.241.33
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
PecansPecans nuts1.30.290.0560.510.370.0919.869.5500.4800.611.51.1
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
Vitamins in Top 100 Fresh Fruits & Nuts with the highest Iron content per 300 kcal
In the above table you can find and compare the amount of vitamins in fresh fruits & nuts , sorted by most amount of Iron per 300 calories.
Top 5 fresh fruits & nuts with most amount of iron per 300 calories are:
- Raw Mulberries
- Raw Roselle
- Horned melon
- Raw European Black Currants
- Raw Elderberries