MulberriesRaw Mulberries11.60.341.177.2NA0.58NA69.804230109121.5
RoselleRaw Roselle1430.110.293.16NANANANA0122NANANA15
KiwanoHorned melon79.50.280.176.422.080.72NA34NA60.2NANANA13
Black CurrantsRaw European Black Currants950.40.42.43.160.52NANA01437NA7.94NA12.2
ElderberriesRaw Elderberries2050.480.413.420.961.58NA410247NANANA11
CarissaRaw Carissa160.320.481.6NANANANA0306NANANA10.6
LemonRaw Lemons Without Peel17.20.690.341.723.281.38NA190091402.6010.3
LimesRaw Limes33.30.50.333.333.60.72NA133048503.671010
RowalRaw Rowal85.6NANANANANANANANA116NANANA9.9
Native PersimmonsRaw Native PersimmonsNANANANANANANANA0260NANANA9.84
GroundcherriesRaw Groundcherries3401.040.3826.4NANANANA0104NANANA9.43
Red CurrantsRaw Red And White Currants180.360.450.890.570.63NA71.4036600.89988.93
Lemon PeelRaw Lemon Peel320.640.854.263.41.83NA1380137202.6608.5
Passion-fruit, PurpleRaw Passion-fruit, Purple33000.677.73NA0.52NA72015500.13.68.25
Coconut WaterCoconut Water (liquid From Coconuts)00.791.52.11.130.84NA790630007.63
BlackberriesRaw Blackberries1280.230.37.53.20.35NA2910244013.62307.2
Mammy-appleRaw Mammy-apple1180.20.393.9210.98NA1370137NANANA6.86
RaspberriesRaw Raspberries19.20.310.375.753.160.5333202025208.37756.63
StrawberriesRaw Strawberries15.60.380.346.031.950.732.97375091904.5334.46.4
Oranges with Peel Raw Oranges with Peel 1030.790.43.972.60.74NA2380563NANANA6.35
QuincesRaw Quinces17.50.180.261.750.710.35NA26.30132NANANA6.14
Casaba MelonsRaw Casaba Melons00.270.554.141.52.9NA143038900.8944.66.07
KumquatsRaw Kumquats1060.260.633.021.460.25NA120030901.0606.06
Cashew NutsRaw Cashew Nuts00.380.0520.960.780.38NA22.600.4500.81316.04
TamarindsRaw Tamarinds4.20.90.324.050.30.14NA29.307.3200.215.865.86
FlaxseedSeeds, flaxseed01.540.152.90.920.4431.681.500.5600.294.035.37
Lotus SeedsRaw Lotus Seeds5.60.960.222.41.30.94NA157000NANA5.34
SapodillaRaw Sapodilla1800.121.21.50.22NA84.3088.6NANANA4.8
Japanese ChestnutsRaw Japanese Chestnuts6.51.10.534.870.670.92NA153085.40NANA4.7
SoursopRaw Soursop00.530.386.81.90.45NA106015600.613.034.55
Orange PeelRaw Orange Peel1080.620.464.642.530.91NA1550701NA1.3NA4.12
ApricotsRaw Apricots10000.310.426.252.50.56NA94010409.2734.44.06
WatermelonRaw Watermelon4670.550.352.973.70.75NA50013500.831.674
HazelnutsNuts, hazelnuts or filberts0.80.510.091.430.730.45NA900501211.33.74
Prickly PearsRaw Prickly Pears24.40.170.735.6NA0.73NA730171NANANA3.66
Coconut MilkRaw Coconut Milk00.05701.650.40.072NA34.806.100.330.223.57
GooseberriesRaw Gooseberries1700.450.343.43.250.91NA680315NA4.2NA3.52
Custard-appleRaw Custard-apple9.90.40.52.480.671.1NANA095NANANA3.5
Pistachio NutsRaw Pistachio Nuts23.20.780.141.160.461.5NA45.50502.55NA3.5
CoconutRaw Coconut Meat00.0930.0280.760.420.076NA36.704.6600.340.283.43
Peaches, YellowRaw Yellow Peaches2050.310.410.31.960.32NA51.3084.609.3633.33.2
AlmondsNuts, almonds00.180.983.120.410.1249.2380002203.2
Red Sour CherriesRaw Red Sour Cherries6400.30.441.430.44NA80010000.7213.2
Sugar-applesRaw Sugar-apples00.590.64.71.21.06NA74.50193NANANA3.2
NectarinesRaw Nectarines1930.390.3112.82.10.28NA57061.408.75253.2
Chinese ChestnutsRaw Chinese Chestnuts22.30.360.41.81.240.92NA152080.40NANA3.15
Mamey SapoteRaw Mamey Sapote28.20.0520.475.771.62.9NA28.2093NA8.5NA3.15
Cantaloupe MelonsRaw Cantaloupe Melons24850.60.2810.81.541.06NA309054000.7436.83.1
JujubeRaw Jujube12.70.130.255.7NA0.51NANA0437NANANA3.04
LoquatsRaw Loquats8090.20.261.9NA1.06NA149010.6NANANA2.98
PapayasRaw Papayas5470.270.314.152.220.44NA430070803.530.22.9
PineappleRaw Pineapple300.790.3252.131.12NA180047800.272.9
Sweet CherriesRaw Sweet Cherries240.210.261.221.580.39NA31.7055.600.5616.72.86
Traditional PineappleTraditional Raw Pineapple33.30.870.325.222.141.18NA122NA1880NA7.782.78
Extra Sweet PineappleRaw Extra Sweet Pineapple29.40.780.324.972.131.1NA186NA55300.26.862.75
BreadfruitRaw Breadfruit00.530.154.372.20.49NA68014100.492.432.62
Red Or Green GrapesRaw Red Or Green Grapes21.70.50.511.360.360.62NA14.502301.381062.6
Macadamia NutsRaw Macadamia Nuts00.830.111.720.530.19NA7.6600.8400.38NA2.57
Green KiwifruitRaw Green Kiwifruit32.80.220.22.81.50.52NA20507600123302.54
CranberriesRaw Cranberries32.60.130.221.13.20.62NA110152014.354.32.5
FigsRaw Figs47.30.410.342.72.030.76NA40.5013.500.7431.82.5
Green PlantainsRaw Green PlantainsNA0.330.331.81.740.23NA92NA66.4NANANA2.47
BlueberriesRaw Blueberries26.30.320.363.671.10.462.6352.6085051692.46
Peeled European ChestnutsPeeled Raw European Chestnuts2.550.370.0412.81.20.9NA14801030NANA2.4
Raw European ChestnutsNuts, chestnuts, european, raw, unpeeled2.350.560.392.771.20.88NA14601010NANA2.37
CrabapplesRaw Crabapples130.20.130.66NANANANA052.6NANANA2.37
Honeydew MelonsRaw Honeydew Melons41.70.530.175.82.151.22NA264025000.2840.32.36
LitchisRaw Litchis00.0830.494.57NA0.76NA106054200.533.032.35
Muscadine GrapesRaw Muscadine Grapes26.3NA13NANANANA17.5NA57NANANA2.3
Yellow PlantainsRaw Yellow Plantains2300.250.312.751.230.99NA90075.4001182.25
WalnutsEnglish Walnuts0.760.260.110.860.440.4113.27500.9900.542.062.22
American Type GrapesRaw American Type Grapes37.30.690.432.240.180.82NA3003001.41092.16
GuavasRaw Common Guavas2280.490.297.973.30.81NA3600167905.37191.9
PlumsRaw Plums1850.30.284.531.470.32NA54.3010302.8369.61.85
PecansPecans nuts2.170.480.0940.840.620.1516.41600.8012.531.83
Green Anjou PearsRaw Green Anjou Pears7.580.0760.171.140.330.2NA68NA33.3NA0.9132.61.8
Deglet Noor DatesDates, deglet noor00.0920.122.261.040.29NA33.700.7100.0894.81.8
PomegranatesRaw Pomegranates00.40.321.772.270.45NA229061.403.6991.8
CherimoyaRaw Cherimoya00.670.874.32.31.7NA153084NA1.8NA1.8
AvocadosRaw Avocados220.210.415.434.340.8NA253031.306.4765.61.7
ZESPRI SunGold KiwifruitRaw ZESPRI SunGold Kiwifruit7.9400.591.830.950.63NA2460.63128001148.41.67
Medjool DatesDates, medjool12.60.090.112.91.450.45NA27NA00NA4.871.62
Strawberry GuavasRaw Strawberry Guavas36.20.220.224.35NANANANA0268NANANA1.6
Java-plumRaw Java-plum00.050.12.17NA0.32NANA0119NANANA1.6
PearsRaw Pears8.770.110.231.40.430.25NA61.4037.701.0538.61.58
Red Anjou PearsRaw Red Anjou Pears8.060.0970.231.30.430.31NA56.5NA42NA0.9739.51.53
Bartlett PearsRaw Bartlett Pears7.940.0950.211.30.330.21NA47.6NA35NA0.95301.5
ClementinesRaw ClementinesNA0.910.326.771.60.8NA255NA51902.1301.5
DurianRaw or Frozen Durian6.81.270.683.650.781.07NA122067NANANA1.46
BananasRaw Bananas170.170.413.741.882.06011204900.562.81.46
PummeloRaw Pummelo00.450.362.9NA0.47NANA0803NANANA1.45
TangerinesRaw Tangerines3210.550.343.552.040.74NA151025201.901.4
GrapefruitRaw Grapefruit7190.560.313.94.420.66NA156053802.0301.4
MangosRaw Mangos4500.230.325.581.640.99NA358030307.5351.33
Navel OrangesRaw Navel Oranges1220.690.524.342.660.81NA347060301.5301.33
CarambolaRaw StarFruit48.40.230.265.96.30.27NA194055502.401.3
JackfruitRaw Jackfruit26.30.550.294.841.241.73NA126072NA1.8NA1.2
ApplesRaw Apples with skin290.160.250.880.590.39NA29044.201.73211.15
FeijoaRaw Feijoa00.0490.152.41.90.55NA1890270NA1.328.71.15
Bosc PearsRaw Bosc Pears7.460.090.171.130.430.16NA52.2NA21NA0.9391.1
Vitamins in Top 100 Fresh Fruits & Nuts with the highest Iron content per 500 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 500 calories.
Top 5 fresh fruits & nuts with most amount of iron per 500 calories are:
- Raw Mulberries
- Raw Roselle
- Horned melon
- Raw European Black Currants
- Raw Elderberries