Cashew NutsRaw Cashew Nuts00.840.122.11.70.83NA49.600.9901.867.713.3
FlaxseedSeeds, flaxseed03.260.326.11.950.946717301.200.628.5311.4
HazelnutsNuts, hazelnuts or filberts21.280.223.571.821.1NA224012.5030289.33
Pistachio NutsRaw Pistachio Nuts51.61.730.322.581.033.37NA10101105.68NA7.78
AlmondsNuts, almonds00.412.267.180.930.2711387.30005107.36
Macadamia NutsRaw Macadamia Nuts02.370.324.91.50.55NA2202.401.07NA7.32
WalnutsEnglish Walnuts20.680.32.231.131.0734.319402.5801.45.365.77
TamarindsRaw Tamarinds3.970.850.33.850.280.13NA27.806.9500.25.565.56
PecansPecans nuts5.951.30.262.31.70.424543.702.202.786.955.02
Native PersimmonsRaw Native PersimmonsNANANANANANANANA0131NANANA4.96
CoconutRaw Coconut Meat00.130.041.070.60.11NA51.606.5500.480.44.82
RowalRaw Rowal37.7NANANANANANANANA51NANANA4.37
MulberriesRaw Mulberries20.0580.21.23NA0.099NA12072.201.7315.53.67
Coconut MilkRaw Coconut Milk00.05201.50.360.065NA31.805.5600.30.23.25
ElderberriesRaw Elderberries59.50.140.120.990.280.46NA12071.4NANANA3.18
Passion-fruit, PurpleRaw Passion-fruit, Purple12700.262.98NA0.2NA27.8059.500.041.43.18
Black CurrantsRaw European Black Currants240.0990.0990.60.790.13NANA0359NA2NA3.06
RoselleRaw Roselle27.80.0220.0560.62NANANANA024NANANA2.94
Japanese ChestnutsRaw Japanese Chestnuts3.970.680.322.980.410.56NA930520NANA2.88
Chinese ChestnutsRaw Chinese Chestnuts200.320.361.61.10.81NA135071.40NANA2.8
CarissaRaw Carissa3.970.0790.120.4NANANANA075.4NANANA2.6
KiwanoHorned melon140.050.031.120.360.13NA5.95NA10.5NANANA2.24
Deglet Noor DatesDates, deglet noor00.10.132.531.170.33NA37.700.7900.0995.362.02
Raw European ChestnutsNuts, chestnuts, european, raw, unpeeled20.470.332.3410.75NA123085.30NANA2
Red CurrantsRaw Red And White Currants3.970.0790.0990.20.130.14NA16081.400.2222
GroundcherriesRaw Groundcherries71.40.220.0795.56NANANANA022NANANA2
Lotus SeedsRaw Lotus Seeds20.340.0790.850.450.33NA55.6000NANA1.9
Peeled European ChestnutsPeeled Raw European Chestnuts20.290.0322.20.940.7NA115079.80NANA1.87
Medjool DatesDates, medjool140.0990.123.21.60.49NA29.8NA00NA5.361.8
KumquatsRaw Kumquats29.80.0730.180.850.410.071NA33.708700.301.7
Lemon PeelRaw Lemon Peel5.950.120.160.790.630.34NA25.8025600.501.6
Orange PeelRaw Orange Peel41.70.240.181.80.970.35NA59.50270NA0.5NA1.6
Oranges with Peel Raw Oranges with Peel 25.80.20.0990.990.650.18NA59.50141NANANA1.6
SapodillaRaw Sapodilla5.9500.040.40.50.073NA27.8029NANANA1.6
Mamey SapoteRaw Mamey Sapote140.0260.232.840.791.43NA14045.6NA4.2NA1.55
Green PlantainsRaw Green PlantainsNA0.20.21.11.050.14NA55.6NA40NANANA1.5
Custard-appleRaw Custard-apple3.970.160.20.990.270.44NANA038NANANA1.4
Mammy-appleRaw Mammy-apple240.040.0790.790.20.2NA27.8027.8NANANA1.4
QuincesRaw Quinces3.970.040.060.40.160.079NA5.95029.8NANANA1.4
RaspberriesRaw Raspberries3.970.0640.0751.20.650.116.841.705201.7315.51.37
BlackberriesRaw Blackberries220.040.0521.30.550.06NA49.6041.702.3239.31.23
LemonRaw Lemons Without Peel20.0790.040.20.380.16NA22010500.301.2
LimesRaw Limes3.970.060.040.40.430.085NA16057.700.441.21.2
SoursopRaw Soursop00.140.0991.80.50.12NA27.804100.160.791.2
Sugar-applesRaw Sugar-apples00.220.221.750.450.4NA27.8072NANANA1.2
AvocadosRaw Avocados140.130.263.452.760.51NA16102004.141.71.1
Yellow PlantainsRaw Yellow Plantains1110.120.151.330.60.48NA43.7036.500571.1
BreadfruitRaw Breadfruit00.220.061.80.910.2NA27.8057.500.20.991.07
JujubeRaw Jujube3.970.040.0791.8NA0.16NANA0137NANANA0.95
DurianRaw or Frozen Durian3.970.740.42.130.460.63NA71.4039NANANA0.85
StrawberriesRaw Strawberries20.0480.0440.770.250.0930.3847.6011700.584.370.81
ApricotsRaw Apricots1910.060.0791.20.480.11NA1802001.776.550.77
FigsRaw Figs140.120.0990.790.60.22NA1203.9700.229.330.73
Sweet CherriesRaw Sweet Cherries5.950.0540.0650.310.390.097NA7.9401400.144.170.71
CrabapplesRaw Crabapples3.970.060.040.2NANANANA016NANANA0.71
Red Or Green GrapesRaw Red Or Green Grapes5.950.140.140.370.0990.17NA3.9706.3500.38290.71
Casaba MelonsRaw Casaba Melons00.030.0620.460.170.32NA16043.300.0994.960.67
Red Sour CherriesRaw Red Sour Cherries1270.060.0790.790.280.087NA1602000.144.170.64
GooseberriesRaw Gooseberries29.80.0790.060.60.570.16NA12055NA0.73NA0.62
Green KiwifruitRaw Green Kiwifruit7.940.0540.050.680.360.13NA49.6018402.9800.62
LitchisRaw Litchis00.0220.131.2NA0.2NA27.8014200.140.790.62
PomegranatesRaw Pomegranates00.130.110.580.750.15NA75.4020.201.232.50.6
Prickly PearsRaw Prickly Pears3.970.0280.120.91NA0.12NA12027.8NANANA0.6
American Type GrapesRaw American Type Grapes9.920.180.110.60.0480.22NA7.9407.9400.38290.58
Coconut WaterCoconut Water (liquid From Coconuts)00.060.110.160.0850.064NA5.9504.760000.58
PineappleRaw Pineapple5.950.160.0640.990.420.22NA35.709500.041.40.58
BlueberriesRaw Blueberries5.950.0730.0810.830.250.10.612019.201.1338.30.56
LoquatsRaw Loquats1510.0380.0480.36NA0.2NA27.802NANANA0.56
NectarinesRaw Nectarines33.70.0670.0542.230.370.05NA9.92010.701.534.370.56
Extra Sweet PineappleRaw Extra Sweet Pineapple5.950.160.06510.430.23NA37.7NA11200.041.40.56
CherimoyaRaw Cherimoya00.20.261.280.680.51NA45.6025NA0.54NA0.54
BananasRaw Bananas5.950.0620.141.30.660.73039.7017.300.20.990.52
Muscadine GrapesRaw Muscadine Grapes5.95NA2.98NANANANA3.97NA13NANANA0.52
GuavasRaw Common Guavas61.50.130.0792.150.890.22NA97045301.455.160.52
PapayasRaw Papayas930.0460.0540.710.380.075NA73.4012100.65.160.5
Peaches, YellowRaw Yellow Peaches31.80.0480.0621.60.30.05NA7.9401301.455.160.5
Traditional PineappleTraditional Raw Pineapple5.950.150.0580.930.380.21NA22NA33.50NA1.40.5
Green Anjou PearsRaw Green Anjou Pears20.020.0440.30.0850.052NA18NA8.73NA0.248.530.48
WatermelonRaw Watermelon55.60.0650.0420.350.440.089NA5.9501600.0990.20.48
CranberriesRaw Cranberries5.950.0240.040.20.590.11NA2027.802.69.920.46
JackfruitRaw Jackfruit9.920.210.111.830.470.65NA47.6027NA0.67NA0.46
Strawberry GuavasRaw Strawberry Guavas9.920.060.061.2NANANANA073.4NANANA0.44
ZESPRI SunGold KiwifruitRaw ZESPRI SunGold Kiwifruit200.150.460.240.16NA61.50.1632002.78120.42
Cantaloupe MelonsRaw Cantaloupe Melons3350.0810.0381.460.210.14NA41.707300.0994.960.42
Java-plumRaw Java-plum00.0120.0240.52NA0.075NANA028.4NANANA0.38
Bartlett PearsRaw Bartlett Pears20.0240.0520.330.0830.052NA12NA8.73NA0.247.540.38
Red Anjou PearsRaw Red Anjou Pears20.0240.0560.320.110.077NA14NA10.3NA0.249.720.38
PearsRaw Pears20.0240.0520.320.0970.058NA1408.5300.248.730.36
Honeydew MelonsRaw Honeydew Melons5.950.0750.0240.830.310.17NA37.7035.700.045.750.34
PlumsRaw Plums33.70.0560.0520.830.270.058NA9.9201900.5212.70.34
MangosRaw Mangos1070.0560.0751.330.390.24NA85.3072.201.88.330.32
Bosc PearsRaw Bosc Pears20.0240.0460.30.110.042NA14NA5.56NA0.2410.30.3
Japanese PersimmonsRaw Japanese Persimmons1610.060.040.2NA0.2NA1601501.455.160.3
Japanese PersimmonsRaw Japanese Persimmons1610.060.040.2NA0.2NA1601501.455.160.3
Japanese PersimmonsRaw Japanese Persimmons1610.060.040.2NA0.2NA1601501.455.160.3
Japanese PersimmonsRaw Japanese Persimmons1610.060.040.2NA0.2NA1601501.455.160.3
TangerinesRaw Tangerines67.50.120.0710.750.430.15NA31.805300.400.3
ClementinesRaw ClementinesNA0.170.061.260.30.15NA47.6NA9700.400.28
FeijoaRaw Feijoa00.0120.0360.590.460.13NA45.6065.3NA0.326.950.28
LongansRaw LongansNA0.0620.280.6NANANANA0167NANANA0.26
Vitamins in Top 100 Fresh Fruits & Nuts with the highest Iron content per 7 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 7 ounces.
Top 5 fresh fruits & nuts with most amount of iron per 7 ounces are:
- Raw Cashew Nuts
- Flaxseed
- Hazelnuts
- Raw Pistachio Nuts
- Almonds