Cashew NutsRaw Cashew Nuts00.60.0821.51.220.59NA35.400.7101.2848.39.47
FlaxseedSeeds, flaxseed02.330.234.371.40.674812300.8500.446.18.12
HazelnutsNuts, hazelnuts or filberts1.40.910.162.551.30.8NA16008.93021.3206.66
Pistachio NutsRaw Pistachio Nuts371.230.231.840.742.4NA72.307.9404.05NA5.56
AlmondsNuts, almonds00.291.65.130.670.1980.862.400036.305.26
Macadamia NutsRaw Macadamia Nuts01.70.233.51.070.39NA15.601.700.77NA5.23
WalnutsEnglish Walnuts1.40.480.211.60.810.7624.513901.8400.993.834.12
TamarindsRaw Tamarinds2.830.610.222.750.20.094NA2004.9600.143.973.97
PecansPecans nuts4.250.940.181.651.220.3323101.56024.963.6
Native PersimmonsRaw Native PersimmonsNANANANANANANANA094NANANA3.54
CoconutRaw Coconut Meat00.0940.0280.770.430.077NA3704.6800.340.283.44
RowalRaw Rowal27NANANANANANANANA36.6NANANA3.1
MulberriesRaw Mulberries1.40.0410.140.88NA0.071NA8.5051.601.23112.62
Coconut MilkRaw Coconut Milk00.03701.080.260.047NA22.703.9700.210.142.32
ElderberriesRaw Elderberries42.50.0990.0850.710.20.33NA8.5051NANANA2.27
Passion-fruit, PurpleRaw Passion-fruit, Purple9100.182.13NA0.14NA20042.500.0280.992.27
Black CurrantsRaw European Black Currants170.0710.0710.430.560.094NANA0257NA1.4NA2.2
RoselleRaw Roselle200.0160.040.44NANANANA017NANANA2.1
Japanese ChestnutsRaw Japanese Chestnuts2.830.490.232.130.290.4NA66.6037.30NANA2.06
Chinese ChestnutsRaw Chinese Chestnuts140.230.261.130.790.58NA960510NANA2
CarissaRaw Carissa2.830.0570.0850.28NANANANA054NANANA1.86
KiwanoHorned melon9.920.0350.0210.80.260.089NA4.25NA7.5NANANA1.6
Deglet Noor DatesDates, deglet noor00.0740.0941.80.830.23NA2700.5700.0713.831.45
Raw European ChestnutsNuts, chestnuts, european, raw, unpeeled1.40.340.241.670.720.53NA880610NANA1.43
Red CurrantsRaw Red And White Currants2.830.0570.0710.140.0910.099NA11.305800.1415.61.4
GroundcherriesRaw Groundcherries510.160.0573.97NANANANA015.6NANANA1.4
Lotus SeedsRaw Lotus Seeds1.40.240.0570.610.320.24NA39.7000NANA1.35
Peeled European ChestnutsPeeled Raw European Chestnuts1.40.20.0231.560.670.5NA82.20570NANA1.33
Medjool DatesDates, medjool9.920.0710.0852.31.140.35NA21.3NA00NA3.831.28
KumquatsRaw Kumquats21.30.0520.130.610.290.051NA24062.200.2101.2
Lemon PeelRaw Lemon Peel4.250.0850.110.570.450.24NA18.4018300.3501.13
Orange PeelRaw Orange Peel29.80.170.131.280.690.25NA42.50193NA0.35NA1.13
Oranges with Peel Raw Oranges with Peel 18.40.140.0710.710.470.13NA42.50101NANANA1.13
SapodillaRaw Sapodilla4.2500.0280.280.360.052NA20021NANANA1.13
Mamey SapoteRaw Mamey Sapote9.920.0180.162.030.561.02NA9.92032.6NA3NA1.1
Green PlantainsRaw Green PlantainsNA0.140.140.780.750.099NA39.7NA28.6NANANA1.06
Custard-appleRaw Custard-apple2.830.110.140.710.190.31NANA027.2NANANA1
Mammy-appleRaw Mammy-apple170.0280.0570.570.150.14NA20020NANANA0.99
QuincesRaw Quinces2.830.0280.0430.280.110.057NA4.25021.3NANANA0.99
RaspberriesRaw Raspberries2.830.0450.0540.850.470.0784.8629.803701.23110.98
BlackberriesRaw Blackberries15.60.0280.0370.920.390.043NA35.4029.801.66280.88
LemonRaw Lemons Without Peel1.40.0570.0280.140.270.11NA15.607500.2100.85
LimesRaw Limes2.830.0430.0280.280.310.061NA11.3041.200.310.850.85
SoursopRaw Soursop00.0990.0711.280.360.084NA2002900.110.570.85
Sugar-applesRaw Sugar-apples00.160.161.250.320.28NA20051.5NANANA0.85
AvocadosRaw Avocados9.920.0950.182.461.970.36NA11501402.9329.80.78
Yellow PlantainsRaw Yellow Plantains79.40.0880.110.950.430.34NA3102600410.78
BreadfruitRaw Breadfruit00.160.0431.280.650.14NA2004100.140.710.77
JujubeRaw Jujube2.830.0280.0571.28NA0.11NANA098NANANA0.68
DurianRaw or Frozen Durian2.830.530.281.520.330.45NA51028NANANA0.61
StrawberriesRaw Strawberries1.40.0340.0310.550.180.0670.2734083.300.413.10.58
ApricotsRaw Apricots1360.0430.0570.850.340.077NA12.801401.264.680.55
FigsRaw Figs9.920.0850.0710.570.430.16NA8.502.8300.166.660.52
Sweet CherriesRaw Sweet Cherries4.250.0380.0470.220.280.069NA5.6709.9200.0992.980.51
CrabapplesRaw Crabapples2.830.0430.0280.14NANANANA011.3NANANA0.51
Red Or Green GrapesRaw Red Or Green Grapes4.250.0980.0990.270.0710.12NA2.8304.5400.2720.70.51
Casaba MelonsRaw Casaba Melons00.0210.0440.330.120.23NA11.303100.0713.540.48
Red Sour CherriesRaw Red Sour Cherries910.0430.0570.570.20.062NA11.301400.0992.980.45
GooseberriesRaw Gooseberries21.30.0570.0430.430.410.11NA8.5039.3NA0.52NA0.44
Green KiwifruitRaw Green Kiwifruit5.670.0380.0350.480.260.089NA35.4013102.07570.44
LitchisRaw Litchis00.0160.0920.85NA0.14NA20010100.0990.570.44
PomegranatesRaw Pomegranates00.0950.0750.420.530.11NA54014.500.8523.20.43
Prickly PearsRaw Prickly Pears2.830.020.0850.65NA0.085NA8.5020NANANA0.43
American Type GrapesRaw American Type Grapes7.10.130.0810.430.0340.16NA5.6705.6700.2720.70.41
Coconut WaterCoconut Water (liquid From Coconuts)00.0430.0810.110.0610.045NA4.2503.40000.41
PineappleRaw Pineapple4.250.110.0450.710.30.16NA25.5067.800.0280.990.41
BlueberriesRaw Blueberries4.250.0520.0580.590.180.0740.438.5013.700.8127.40.4
LoquatsRaw Loquats1080.0270.0340.26NA0.14NA2001.4NANANA0.4
NectarinesRaw Nectarines240.0480.0381.60.260.035NA7.107.6501.13.10.4
Extra Sweet PineappleRaw Extra Sweet Pineapple4.250.110.0470.720.310.16NA27NA8000.0280.990.4
CherimoyaRaw Cherimoya00.140.190.910.490.36NA32.6018NA0.38NA0.38
BananasRaw Bananas4.250.0440.10.940.470.52028.3012.300.140.710.37
Muscadine GrapesRaw Muscadine Grapes4.25NA2.13NANANANA2.83NA9.2NANANA0.37
GuavasRaw Common Guavas440.0950.0571.540.640.16NA69.5032401.033.70.37
PapayasRaw Papayas66.60.0330.0380.510.270.054NA52.4086.300.433.70.35
Peaches, YellowRaw Yellow Peaches22.70.0340.0441.140.220.035NA5.6709.3601.033.70.35
Traditional PineappleTraditional Raw Pineapple4.250.110.0410.670.270.15NA15.6NA240NA0.990.35
Green Anjou PearsRaw Green Anjou Pears1.40.0140.0310.210.0610.037NA12.8NA6.24NA0.176.10.34
WatermelonRaw Watermelon39.70.0470.030.250.310.064NA4.25011.500.0710.140.34
CranberriesRaw Cranberries4.250.0170.0280.140.420.081NA1.402001.877.10.33
JackfruitRaw Jackfruit7.10.150.0781.30.330.47NA34019.4NA0.48NA0.33
Strawberry GuavasRaw Strawberry Guavas7.10.0430.0430.85NANANANA052.4NANANA0.31
ZESPRI SunGold KiwifruitRaw ZESPRI SunGold Kiwifruit1.400.10.330.170.11NA440.11229028.650.3
Cantaloupe MelonsRaw Cantaloupe Melons2400.0580.0271.040.150.1NA29.805200.0713.540.3
Java-plumRaw Java-plum00.0090.0170.37NA0.054NANA020.3NANANA0.27
Bartlett PearsRaw Bartlett Pears1.40.0170.0370.230.060.037NA8.5NA6.24NA0.175.40.27
Red Anjou PearsRaw Red Anjou Pears1.40.0170.040.230.0750.055NA9.92NA7.37NA0.176.950.27
PearsRaw Pears1.40.0170.0370.230.0690.041NA9.9206.100.176.240.26
Honeydew MelonsRaw Honeydew Melons4.250.0540.0170.590.220.12NA27025.500.0284.10.24
PlumsRaw Plums240.040.0370.590.190.041NA7.1013.500.379.070.24
MangosRaw Mangos76.50.040.0540.950.280.17NA61051.601.285.950.23
Bosc PearsRaw Bosc Pears1.40.0170.0330.220.0810.03NA9.92NA3.97NA0.177.370.21
Japanese PersimmonsRaw Japanese Persimmons1150.0430.0280.14NA0.14NA11.3010.601.033.70.21
Japanese PersimmonsRaw Japanese Persimmons1150.0430.0280.14NA0.14NA11.3010.601.033.70.21
Japanese PersimmonsRaw Japanese Persimmons1150.0430.0280.14NA0.14NA11.3010.601.033.70.21
Japanese PersimmonsRaw Japanese Persimmons1150.0430.0280.14NA0.14NA11.3010.601.033.70.21
TangerinesRaw Tangerines480.0820.0510.530.310.11NA22.703800.2800.21
ClementinesRaw ClementinesNA0.120.0430.90.210.11NA34NA6900.2800.2
FeijoaRaw Feijoa00.0090.0260.420.330.095NA32.6046.6NA0.234.960.2
LongansRaw LongansNA0.0440.20.43NANANANA0119NANANA0.18
Vitamins in Top 100 Fresh Fruits & Nuts with the highest Iron content per 5 oz
In the above table you can find and compare the amount of vitamins in fresh fruits & nuts , sorted by most amount of Iron per 5 ounces.
Top 5 fresh fruits & nuts with most amount of iron per 5 ounces are:
- Raw Cashew Nuts
- Flaxseed
- Hazelnuts
- Raw Pistachio Nuts
- Almonds