Canned Small Ripe OlivesCanned Small Ripe Olives14.70.00300.0320.0130.008NA000.7801.421.25.4
MulberriesRaw Mulberries2.330.0670.231.44NA0.12NA14084.702.02184.3
Canned Jumbo OlivesCanned Ripe Jumbo Olives210.00400.0270.0190.015NA001.8502.041.734.1
RoselleRaw Roselle28.60.0220.0570.63NANANANA024.5NANANA3.02
KiwanoHorned melon160.0570.0341.30.420.14NA6.8NA12NANANA2.57
Black CurrantsRaw European Black Currants190.0790.0790.480.630.1NANA0287NA1.6NA2.44
ElderberriesRaw Elderberries410.0960.0820.680.190.32NA8.2049.3NANANA2.2
Frozen StrawberriesStrawberries, frozen, unsweetened5.70.0630.111.320.310.08NA48.6011800.836.32.14
CarissaRaw Carissa3.230.0650.0970.32NANANANA061.3NANANA2.1
LemonRaw Lemons Without Peel3.450.140.0690.340.660.28NA38018300.5202.07
LimesRaw Limes6.670.10.0670.670.720.14NA26.709700.7322
RowalRaw Rowal17NANANANANANANANA23.2NANANA2
Native PersimmonsRaw Native PersimmonsNANANANANANANANA052NANANA1.97
Dried Goji BerriesGoji berries, driedNANANANANANANANANA14NANANA1.95
Dried LongansLongans, driedNA0.0140.170.35NANANANA09.8NANANA1.9
GroundcherriesRaw Groundcherries680.210.0755.3NANANANA020.8NANANA1.9
Dried Fresh Chinese JujubeJujube, Chinese, fresh, driedNA0.0170.019NANANANANA077.4NANANA1.8
Red CurrantsRaw Red And White Currants3.570.0710.0890.180.110.13NA14.3073.200.1819.61.8
Frozen BoysenberriesBoysenberries, frozen, unsweetened60.110.0741.530.50.11NA12606.201.7415.61.7
Canned Prune JuicePrune juice, canned00.0230.0991.10.150.31NA005.7700.174.81.66
Passion-fruit, PurpleRaw Passion-fruit, Purple6600.131.55NA0.1NA14.403100.0210.721.65
BlackberriesRaw Blackberries25.60.0470.061.50.640.07NA5804902.72461.44
Mammy-appleRaw Mammy-apple23.50.0390.0780.780.20.2NA27.5027.5NANANA1.37
Frozen RaspberriesRed Frozen Raspberries7.140.160.181.20.720.11NA50031.401.34NA1.36
RaspberriesRaw Raspberries3.850.0620.0731.150.630.116.640.4050.401.67151.33
StrawberriesRaw Strawberries3.130.0750.0691.20.390.150.5975018400.916.881.3
Oranges with Peel Raw Oranges with Peel 20.60.160.0790.790.520.15NA47.60113NANANA1.27
Frozen BlackberriesBlackberries, frozen, unsweetened9.380.0450.0721.90.240.095NA5304.8401.83311.25
QuincesRaw Quinces3.50.0350.0530.350.140.07NA5.26026.3NANANA1.23
Casaba MelonsRaw Casaba Melons00.0540.110.830.30.58NA28.607800.188.931.2
KumquatsRaw Kumquats210.0520.130.60.290.051NA2406200.2101.2
TamarindsRaw Tamarinds0.840.180.0640.810.060.028NA5.8601.4600.0421.171.17
Frozen Red Sour CherriesCherries, sour, red, frozen, unsweetened960.0960.0740.30.390.15NA1103.700.113.261.15
PrunesRaw Dehydrated Prunes260.0350.0490.880.120.22NA0.59000NANA1.04
Stewed PrunesStewed dehydrated Prunes230.0410.0270.870.0960.17NA0000NANA1.04
SapodillaRaw Sapodilla3.600.0240.240.30.045NA17017.7NANANA0.96
SoursopRaw Soursop00.110.0761.360.380.089NA21.2031.200.120.610.91
Seeded RaisinsRaisins, seeded00.0380.0610.380.0150.064NA101.820NANA0.88
Orange PeelRaw Orange Peel21.60.120.0930.930.510.18NA310140NA0.26NA0.82
ApricotsRaw Apricots2000.0630.0831.250.50.11NA18.802101.856.880.81
WatermelonRaw Watermelon930.110.070.590.740.15NA1002700.170.330.8
Prickly PearsRaw Prickly Pears4.880.0340.151.12NA0.15NA14.6034NANANA0.73
Canned Mango NectarMango nectar, canned68.60.0060.0060.160.140.029NA13.703000.411.570.71
GooseberriesRaw Gooseberries340.0910.0680.680.650.18NA13.6063NA0.84NA0.7
Custard-appleRaw Custard-apple20.0790.0990.50.130.22NANA019NANANA0.7
Dried Zante CurrantsCurrants, zante, dried1.380.0550.0490.56NA0.1NA3.4501.6200.0381.140.65
Peaches, YellowRaw Yellow Peaches410.0620.0792.070.390.064NA10.301701.876.670.64
Red Sour CherriesRaw Red Sour Cherries1280.060.080.80.290.088NA1602000.144.20.64
Sugar-applesRaw Sugar-apples00.120.120.940.240.21NA15038.6NANANA0.64
NectarinesRaw Nectarines38.60.0770.0612.560.420.057NA11.4012.301.7550.64
Mamey SapoteRaw Mamey Sapote5.650.010.0941.150.320.58NA5.65018.5NA1.7NA0.63
Cantaloupe MelonsRaw Cantaloupe Melons4970.120.0562.160.310.21NA61.8010800.157.350.62
Dried LitchisLitchis, dried00.0040.211.1NA0.032NA4.3306600.110.580.61
Canned Guanabana NectarGuanabana nectar, canned00.0050.0190.20.120.012NA1001900.01700.61
JujubeRaw Jujube2.530.0250.0511.14NA0.1NANA087.3NANANA0.61
Passion-fruit Juice, YellowRaw Passion-fruit Juice, Yellow78.300.173.73NA0.1NA13.3030.300.0170.670.6
Dark RaisinsDark Seedless Raisins00.0350.0420.26NA0.058NA1.6700.7700.041.170.6
Canned Papaya NectarPapaya nectar, canned31.60.0110.0070.260.0950.016NA3.505.2600.421.40.6
LoquatsRaw Loquats1620.040.0510.38NA0.21NA29.802.13NANANA0.6
PapayasRaw Papayas1090.0530.0630.830.440.088NA86014200.76.050.58
PineappleRaw Pineapple60.160.06410.430.22NA3609600.041.40.58
Sweet CherriesRaw Sweet Cherries4.760.0430.0520.240.320.078NA6.3501100.113.330.57
Traditional PineappleTraditional Raw Pineapple6.670.170.0641.040.430.24NA24.4NA37.60NA1.560.56
Extra Sweet PineappleRaw Extra Sweet Pineapple5.90.160.0650.990.430.22NA37.3NA11100.0391.370.55
BreadfruitRaw Breadfruit00.110.0290.870.440.097NA13.602800.0970.490.52
Red Or Green GrapesRaw Red Or Green Grapes4.350.10.10.270.0720.12NA2.904.6400.28210.52
Frozen NanceNance, frozen, unsweetened5.480.0210.0250.40.250.029NA11NA127NA1.716.30.52
Green KiwifruitRaw Green Kiwifruit6.560.0440.0410.560.30.1NA41015202.4660.51
CranberriesRaw Cranberries6.520.0260.0430.220.640.12NA2.17030.402.87110.5
FigsRaw Figs9.460.0810.0680.540.410.15NA8.102.700.156.350.5
Green PlantainsRaw Green PlantainsNA0.0660.0660.360.350.046NA18.4NA13.3NANANA0.49
BlueberriesRaw Blueberries5.260.0650.0720.730.220.0910.5310.501701340.49
CrabapplesRaw Crabapples2.630.0390.0260.13NANANANA010.5NANANA0.47
Honeydew MelonsRaw Honeydew Melons8.330.110.0331.160.430.24NA52.805000.0568.060.47
Passion-fruit Juice, PurpleRaw Passion-fruit Juice, Purple70.600.262.86NA0.098NA13.7058.400.020.780.47
LitchisRaw Litchis00.0170.0980.91NA0.15NA21.2010800.110.610.47
Muscadine GrapesRaw Muscadine Grapes5.26NA2.63NANANANA3.5NA11.4NANANA0.46
Yellow PlantainsRaw Yellow Plantains460.0510.0620.550.250.2NA180150023.60.45
American Type GrapesRaw American Type Grapes7.460.140.0850.450.0360.16NA5.9705.9700.2821.80.43
Dried PlumsRaw Dried Plums16.30.0210.0780.780.180.085NA1.6700.2500.1824.80.39
GuavasRaw Common Guavas45.60.0990.0591.60.660.16NA72033601.073.820.38
PlumsRaw Plums370.0610.0570.910.290.063NA11020.700.57140.37
Green Anjou PearsRaw Green Anjou Pears1.50.0150.0330.230.0650.039NA13.6NA6.67NA0.186.50.36
Deglet Noor DatesDates, deglet noor00.0180.0230.450.210.059NA6.7400.1400.0180.960.36
PomegranatesRaw Pomegranates00.0810.0640.350.450.09NA45.8012.300.7219.80.36
CherimoyaRaw Cherimoya00.130.170.860.460.34NA30.7017NA0.36NA0.36
Frozen BlueberriesBlueberries, frozen, unsweetened3.920.0630.07310.250.12NA13.704.900.94320.35
AvocadosRaw Avocados4.380.0420.0811.10.870.16NA50.606.2501.3130.34
Pickled Green OlivesCanned Pickled Green Olives13.80.0140.0050.160.0160.021NA2.070002.630.970.34
ZESPRI SunGold KiwifruitRaw ZESPRI SunGold Kiwifruit1.600.120.370.190.13NA49.20.1325602.229.70.33
Golden RaisinsGolden Seedless Raisins00.0030.0630.38NA0.11NA101.0600.041.160.33
Medjool DatesDates, medjool2.530.0180.0220.580.290.09NA5.4NA00NA0.970.32
Strawberry GuavasRaw Strawberry Guavas7.250.0430.0430.87NANANANA053.6NANANA0.32
Java-plumRaw Java-plum00.010.020.43NA0.063NANA024NANANA0.32
PearsRaw Pears1.750.0210.0460.280.0860.051NA12.307.5400.217.70.32
Red Anjou PearsRaw Red Anjou Pears1.60.0190.0450.260.0850.063NA11.3NA8.4NA0.197.90.31
Bartlett PearsRaw Bartlett Pears1.60.0190.0410.260.0670.041NA9.52NA7NA0.196.030.3
ClementinesRaw ClementinesNA0.180.0641.350.320.16NA51NA10400.4300.3
DurianRaw or Frozen Durian1.360.250.140.730.160.21NA24.5013.4NANANA0.29
BananasRaw Bananas3.370.0350.0820.750.380.41022.509.7800.110.560.29
Vitamins in Top 100 Whole Fruits with the highest Iron content per 100 kcal
In the above table you can find and compare the amount of vitamins in whole fruits , sorted by most amount of Iron per 100 calories.
Top 5 whole fruits with most amount of iron per 100 calories are:
- Canned Small Ripe Olives
- Raw Mulberries
- Canned Ripe Jumbo Olives
- Raw Roselle
- Horned melon