Cashew NutsRaw Cashew Nuts00.420.0581.060.860.42NA2500.500.9346.68
FlaxseedSeeds, flaxseed01.640.163.080.990.4733.88700.600.314.35.73
HazelnutsNuts, hazelnuts or filberts10.640.111.80.920.56NA11306.3015144.7
Pistachio NutsRaw Pistachio Nuts260.870.161.30.521.7NA5105.602.86NA3.92
AlmondsNuts, almonds00.211.143.60.470.14574400025.603.7
Macadamia NutsRaw Macadamia Nuts01.20.162.470.760.28NA1101.200.54NA3.7
WalnutsEnglish Walnuts10.340.151.130.570.5417.39801.300.72.72.9
TamarindsRaw Tamarinds20.430.151.940.140.066NA1403.500.12.82.8
PecansPecans nuts30.660.131.170.860.2122.72201.101.43.52.53
Native PersimmonsRaw Native PersimmonsNANANANANANANANA066NANANA2.5
CoconutRaw Coconut Meat00.0660.020.540.30.054NA2603.300.240.22.43
RowalRaw Rowal19NANANANANANANANA26NANANA2.2
MulberriesRaw Mulberries10.0290.10.62NA0.05NA6036.400.877.81.85
Coconut MilkRaw Coconut Milk00.02600.760.180.033NA1602.800.150.11.64
ElderberriesRaw Elderberries300.070.060.50.140.23NA6036NANANA1.6
Passion-fruit, PurpleRaw Passion-fruit, Purple6400.131.5NA0.1NA1403000.020.71.6
Black CurrantsRaw European Black Currants120.050.050.30.40.066NANA0181NA1NA1.54
RoselleRaw Roselle140.0110.0280.31NANANANA012NANANA1.48
Japanese ChestnutsRaw Japanese Chestnuts20.340.161.50.210.28NA47026.30NANA1.45
Chinese ChestnutsRaw Chinese Chestnuts100.160.180.80.560.41NA680360NANA1.4
CarissaRaw Carissa20.040.060.2NANANANA038NANANA1.3
KiwanoHorned melon70.0250.0150.570.180.063NA3NA5.3NANANA1.13
Deglet Noor DatesDates, deglet noor00.0520.0661.270.590.17NA1900.400.052.71.02
Raw European ChestnutsNuts, chestnuts, european, raw, unpeeled10.240.171.180.510.38NA620430NANA1
Red CurrantsRaw Red And White Currants20.040.050.10.0640.07NA804100.1111
GroundcherriesRaw Groundcherries360.110.042.8NANANANA011NANANA1
Lotus SeedsRaw Lotus Seeds10.170.040.430.230.17NA28000NANA0.95
Peeled European ChestnutsPeeled Raw European Chestnuts10.140.0161.10.480.35NA58040.20NANA0.94
Medjool DatesDates, medjool70.050.061.60.810.25NA15NA00NA2.70.9
KumquatsRaw Kumquats150.0370.090.430.210.036NA1704400.1500.86
Lemon PeelRaw Lemon Peel30.060.080.40.320.17NA13012900.2500.8
Orange PeelRaw Orange Peel210.120.090.90.490.18NA300136NA0.25NA0.8
Oranges with Peel Raw Oranges with Peel 130.10.050.50.330.093NA30071NANANA0.8
SapodillaRaw Sapodilla300.020.20.250.037NA14014.7NANANA0.8
Mamey SapoteRaw Mamey Sapote70.0130.121.430.40.72NA7023NA2.1NA0.78
Green PlantainsRaw Green PlantainsNA0.10.10.550.530.07NA28NA20NANANA0.75
Custard-appleRaw Custard-apple20.080.10.50.140.22NANA019NANANA0.71
Mammy-appleRaw Mammy-apple120.020.040.40.10.1NA14014NANANA0.7
QuincesRaw Quinces20.020.030.20.0810.04NA3015NANANA0.7
RaspberriesRaw Raspberries20.0320.0380.60.330.0553.432102600.877.80.69
BlackberriesRaw Blackberries110.020.0260.650.280.03NA2502101.17200.62
LemonRaw Lemons Without Peel10.040.020.10.190.08NA1105300.1500.6
LimesRaw Limes20.030.020.20.220.043NA802900.220.60.6
SoursopRaw Soursop00.070.050.90.250.059NA14020.600.080.40.6
Sugar-applesRaw Sugar-apples00.110.110.880.230.2NA14036.3NANANA0.6
AvocadosRaw Avocados70.0670.131.741.40.26NA8101002.07210.55
Yellow PlantainsRaw Yellow Plantains560.0620.0760.670.30.24NA22018.400290.55
BreadfruitRaw Breadfruit00.110.030.90.460.1NA1402900.10.50.54
JujubeRaw Jujube20.020.040.9NA0.081NANA069NANANA0.48
DurianRaw or Frozen Durian20.370.21.070.230.32NA36019.7NANANA0.43
StrawberriesRaw Strawberries10.0240.0220.390.130.0470.1924058.800.292.20.41
ApricotsRaw Apricots960.030.040.60.240.054NA901000.893.30.39
FigsRaw Figs70.060.050.40.30.11NA60200.114.70.37
Sweet CherriesRaw Sweet Cherries30.0270.0330.150.20.049NA40700.072.10.36
CrabapplesRaw Crabapples20.030.020.1NANANANA08NANANA0.36
Red Or Green GrapesRaw Red Or Green Grapes30.0690.070.190.050.086NA203.200.1914.60.36
Casaba MelonsRaw Casaba Melons00.0150.0310.230.0840.16NA802200.052.50.34
Red Sour CherriesRaw Red Sour Cherries640.030.040.40.140.044NA801000.072.10.32
GooseberriesRaw Gooseberries150.040.030.30.290.08NA6027.7NA0.37NA0.31
Green KiwifruitRaw Green Kiwifruit40.0270.0250.340.180.063NA2509301.4640.30.31
LitchisRaw Litchis00.0110.0650.6NA0.1NA14071.500.070.40.31
PomegranatesRaw Pomegranates00.0670.0530.290.380.075NA3801000.616.40.3
Prickly PearsRaw Prickly Pears20.0140.060.46NA0.06NA6014NANANA0.3
American Type GrapesRaw American Type Grapes50.0920.0570.30.0240.11NA40400.1914.60.29
Coconut WaterCoconut Water (liquid From Coconuts)00.030.0570.080.0430.032NA302.40000.29
PineappleRaw Pineapple30.0790.0320.50.210.11NA18047.800.020.70.29
BlueberriesRaw Blueberries30.0370.0410.420.120.0520.3609.700.5719.30.28
LoquatsRaw Loquats760.0190.0240.18NA0.1NA1401NANANA0.28
NectarinesRaw Nectarines170.0340.0271.130.190.025NA505.400.772.20.28
Extra Sweet PineappleRaw Extra Sweet Pineapple30.080.0330.510.220.11NA19NA56.400.020.70.28
CherimoyaRaw Cherimoya00.10.130.640.350.26NA23012.6NA0.27NA0.27
BananasRaw Bananas30.0310.0730.670.330.3702008.700.10.50.26
Muscadine GrapesRaw Muscadine Grapes3NA1.5NANANANA2NA6.5NANANA0.26
GuavasRaw Common Guavas310.0670.041.10.450.11NA49022800.732.60.26
PapayasRaw Papayas470.0230.0270.360.190.038NA3706100.32.60.25
Peaches, YellowRaw Yellow Peaches160.0240.0310.810.150.025NA406.600.732.60.25
Traditional PineappleTraditional Raw Pineapple30.0780.0290.470.190.11NA11NA170NA0.70.25
Green Anjou PearsRaw Green Anjou Pears10.010.0220.150.0430.026NA9NA4.4NA0.124.30.24
WatermelonRaw Watermelon280.0330.0210.180.220.045NA308.100.050.10.24
CranberriesRaw Cranberries30.0120.020.10.30.057NA101401.3250.23
JackfruitRaw Jackfruit50.110.0550.920.240.33NA24013.7NA0.34NA0.23
Strawberry GuavasRaw Strawberry Guavas50.030.030.6NANANANA037NANANA0.22
ZESPRI SunGold KiwifruitRaw ZESPRI SunGold Kiwifruit100.0740.230.120.079NA310.0816101.46.10.21
Cantaloupe MelonsRaw Cantaloupe Melons1690.0410.0190.730.110.072NA21036.700.052.50.21
Java-plumRaw Java-plum00.0060.0120.26NA0.038NANA014.3NANANA0.19
Bartlett PearsRaw Bartlett Pears10.0120.0260.160.0420.026NA6NA4.4NA0.123.80.19
Red Anjou PearsRaw Red Anjou Pears10.0120.0280.160.0530.039NA7NA5.2NA0.124.90.19
PearsRaw Pears10.0120.0260.160.0490.029NA704.300.124.40.18
Honeydew MelonsRaw Honeydew Melons30.0380.0120.420.160.088NA1901800.022.90.17
PlumsRaw Plums170.0280.0260.420.140.029NA509.500.266.40.17
MangosRaw Mangos540.0280.0380.670.20.12NA43036.400.94.20.16
Bosc PearsRaw Bosc Pears10.0120.0230.150.0570.021NA7NA2.8NA0.125.20.15
Japanese PersimmonsRaw Japanese Persimmons810.030.020.1NA0.1NA807.500.732.60.15
Japanese PersimmonsRaw Japanese Persimmons810.030.020.1NA0.1NA807.500.732.60.15
Japanese PersimmonsRaw Japanese Persimmons810.030.020.1NA0.1NA807.500.732.60.15
Japanese PersimmonsRaw Japanese Persimmons810.030.020.1NA0.1NA807.500.732.60.15
TangerinesRaw Tangerines340.0580.0360.380.220.078NA16026.700.200.15
ClementinesRaw ClementinesNA0.0860.030.640.150.075NA24NA48.800.200.14
FeijoaRaw Feijoa00.0060.0180.30.230.067NA23033NA0.163.50.14
LongansRaw LongansNA0.0310.140.3NANANANA084NANANA0.13
Vitamins in Top 100 Fresh Fruits & Nuts with the highest Iron content per 100 g
In the above table you can find and compare the amount of vitamins in fresh fruits & nuts , sorted by most amount of Iron per 100 grams.
Top 5 fresh fruits & nuts with most amount of iron per 100 grams are:
- Raw Cashew Nuts
- Flaxseed
- Hazelnuts
- Raw Pistachio Nuts
- Almonds