Whole Sesame SeedsDried Whole Sesame Seeds975041NA146351024.6NA6290468034411077.547
Squash Seed KernelsDried Pumpkin And Squash Seed Kernels46013.4NA88.2592045.4NA12330809094707852.3
Hemp SeedsHulled Hemp Seeds70016NA79.5700076NA1650012000258509949.6
ChiaDried Chia Seeds63109.24NA77.2335027.2NA8600407055216045.858
Watermelon Seed KernelsDried Watermelon Seed Kernels5406.86NA72.8515016NA75506480NA99010250.5
Dried Goji BerriesGoji berries, dried1900NANA68NANANANANANA2980NA75
Cashew NutsRaw Cashew Nuts37022NA66.8292016.6NA5930660019912057.852
Sesame Seed KernelsDried Hulled Sesame Seed Kernels60014NA63.6345014.4NA6670370034447067.337.5
FlaxseedSeeds, flaxseed255012NA57.3392025NA6420813025430043.469.6
Pine NutsDried Pine Nuts16013.2NA55.325108832.85750597072064.523
Raw Sulfured Dehydrated PeachesPeaches, dehydrated (low-moisture), sulfured, uncooked3804.93NA555704.13NA162013510NA1007.875
Dried LongansLongans, dried4508.07NA544602.48NA19606580NA4802.2176
Sunflower SeedsDried Sunflower Seed Kernels78018NA52.5325019.5NA66006450530905047.3
Dried Fresh Chinese JujubeJujube, Chinese, fresh, dried6302.33NA51NA311NA68021700503.9202
HazelnutsNuts, hazelnuts or filberts114017.3NA47163061.8NA2900680024024.553
Raw Sulfured Dried PeachesPeaches, dried, sulfured, uncooked2803.64NA40.64203.05NA119099605705.7318
Pistachio NutsRaw Pistachio Nuts1050133439.2121012NA49001025070102243.7
AlmondsNuts, almonds269010.3NA37270021.84534810733041103144
Macadamia NutsRaw Macadamia Nuts8507.56NA37130041.3NA1880368036501313.6
Dried PilinutsNuts, pilinuts, dried14509.6NA35.3302023NA57505070NA3029.727.7
PrunesRaw Dehydrated Prunes7206.1NA35.26403.12NA112010580NA507.540
Dried Japanese ChestnutsNuts, chestnuts, japanese, dried72013NA33.8115037NA16907680NA34025.7100
Dried CoconutDried Coconut Meat2607.96NA33.290027.5NA206054301853702030
Pinyon Pine NutsDried Pinyon Pine Nuts8010.4NA30.6234043.3NA3506280NA72042.859
WalnutsEnglish Walnuts98016NA291580342103460441049203140.7
TamarindsRaw Tamarinds7400.86NA28920NANA11306280132801314
Raw Sulfured Dried ApricotsApricots, dried, sulfured, uncooked5503.43NA26.63202.35NA71011620221003.9309
PecansPecans nuts7001210025.31210451562770410038045.335.2
Native PersimmonsRaw Native Persimmons270NANA25NANANA2603100NA10NA644
Dried BeechnutsNuts, beechnuts, dried106.7NA24.6013.4NA010170NA3803.666
BrazilnutsDried Brazilnuts160017.4NA24.3376012.2NA72506590191703040.634.2
CoconutRaw Coconut Meat1404.35NA24.332015NA1130356010120011470
Dried peeled European ChestnutsNuts, chestnuts, european, dried, peeled6406.53NA2474012NA13709910NA3703.590
Dried European ChestnutsNuts, chestnuts, european, dried, unpeeled6706.5NA2474013NA17509860183703.595
Dried Chinese ChestnutsNuts, chestnuts, chinese, dried2905.9NA23137026NA15507260NA501489
Raw Coconut CreamNuts, coconut cream, raw (liquid expressed from grated meat)1103.78NA2328013NA12203250NA409.6539
RowalRaw Rowal15010.6NA223201.55NA5201310NA404.3714
HickorynutsDried Hickorynuts6107.38NA21173046NA3360436081104326.5
Raw Sulfured Dried PearsPears, dried, sulfured, uncooked3403.7NA213303.27NA59053302603.9267
Raw Dried FigsFigs, dried, uncooked16202.87NA20.36805.1NA670680061005.5301
Dried Zante CurrantsCurrants, zante, dried8802.98NA193603.45NA990777074303.7176
MulberriesRaw Mulberries3900.6NA18.5180NANA380194061001.2877
Dried LitchisLitchis, dried3306.3NA174202.34NA18101110013302.8223
Coconut MilkRaw Coconut Milk1602.66NA16.43709.16NA10002630621506.7676
ElderberriesRaw Elderberries3800.61NA1650NANA39028006601.1798
Passion-fruit, PurpleRaw Passion-fruit, Purple1200.86NA16290NANA680348062801729
Black CurrantsRaw European Black Currants5500.86NA15.42402.56NA5903220NA202.7820
Sweetened Coconut FlakesPackaged Sweetened Coconut Meat Flakes1102.95NA155109.6NA1000361016128507.1155
RoselleRaw Roselle2150NANA15510NANA3702080NA60NA866
Japanese ChestnutsRaw Japanese Chestnuts3105.62NA14.549016NA7203290NA14011614
Chinese ChestnutsRaw Chinese Chestnuts1803.63NA1484016NA9604470NA308.7440
Raw Sulfured Dried ApplesApples, dried, sulfured, uncooked1401.9NA141600.9NA3804500138702318
CarissaRaw Carissa1102.1NA13160NANA702600NA30NA842
KiwanoHorned melon1300.2NA11.34000.39NA3701230NA204.8890
Deglet Noor DatesDates, deglet noor3902.06NA104302.62NA620656030202.9205
Raw European ChestnutsNuts, chestnuts, european, raw, unpeeled2704.47NA103209.5NA9305180NA305.2487
Red CurrantsRaw Red And White Currants3301.07NA101301.86NA44027506102.3840
GroundcherriesRaw Groundcherries90NANA10NANANA400NANANANA854
Lotus SeedsRaw Lotus Seeds4400.94NA9.55606.2NA16803670NA102.8770
Peeled European ChestnutsPeeled Raw European Chestnuts1904.18NA9.43003.36NA3804840NA204.9520
Dried PlumsRaw Dried Plums4302.8409.34103NA69073203204.4309
Sweetened Dried BlueberriesBlueberries, dried, sweetened1901.6NA9180NANA36021406304.9148
Medjool DatesDates, medjool6403.62NA95402.96NA6206960NA104.4213
KumquatsRaw Kumquats6200.95NA8.62001.35NA190186001001.7809
Frozen BoysenberriesBoysenberries, frozen, unsweetened2700.8NA8.51605.47NA27013902102.2859
Frozen BlackberriesBlackberries, frozen, unsweetened2901.2NA822012.2NA30014004102.5822
Lemon PeelRaw Lemon Peel13400.92NA8150NANA12016007602.5816
Orange PeelRaw Orange Peel16100.92NA8220NANA210212010302.5725
Oranges with Peel Raw Oranges with Peel 7000.57NA8140NANA22019607201.1823
SapodillaRaw Sapodilla2100.86NA8120NANA120193061201780
Mamey SapoteRaw Mamey Sapote1802.13NA7.81102.04NA2604540NA701.9649
Frozen RaspberriesRed Frozen Raspberries2400.9NA7.62306.1NA3001840NA403.1850
Green PlantainsRaw Green Plantains201.16NA7.54101.1NA3104310NA201.8611
Frozen StrawberriesStrawberries, frozen, unsweetened1600.49NA7.51102.9NA13014807201.3900
Dried Japanese PersimmonsPersimmons, japanese, dried2504.4NA7.431014NA8108020NA204.2230
Dried Japanese PersimmonsPersimmons, japanese, dried2504.4NA7.431014NA8108020NA204.2230
Dried Japanese PersimmonsPersimmons, japanese, dried2504.4NA7.431014NA8108020NA204.2230
Dried Japanese PersimmonsPersimmons, japanese, dried2504.4NA7.431014NA8108020NA204.2230
Custard-appleRaw Custard-apple300NANA7.1180NANA2103820NA40NA715
Mammy-appleRaw Mammy-apple1100.86NA7160NANA11047061501862
QuincesRaw Quinces1101.3NA780NANA17019706400.4838
RaspberriesRaw Raspberries2500.9NA6.92206.7NA29015102104.2858
Sweetened Red Frozen RaspberriesRaspberries, frozen, red, sweetened1501.05NA6.51306.5NA17011403101.8728
BlackberriesRaw Blackberries2901.65NA6.22006.46NA22016204105.3882
LemonRaw Lemons Without Peel2600.37NA6800.3NA16013804200.6890
LimesRaw Limes3300.65NA6600.08NA18010204201.1883
SoursopRaw Soursop1400.86NA6210NANA270278061401812
Sugar-applesRaw Sugar-apples2400.86NA6210NANA32024706901732
Sweetened Frozen StrawberriesSliced Sweetened Frozen Strawberries1100.2NA5.9702.5NA1309807300.6732
AvocadosRaw Avocados1201.9705.52901.42NA52048504706.4732
Yellow PlantainsRaw Yellow Plantains300.74NA5.53601.44NA320487015401.9652
BreadfruitRaw Breadfruit1700.84NA5.42500.6NA30049006201.2707
Frozen Red Sour CherriesCherries, sour, red, frozen, unsweetened1300.9NA5.3900.57NA16012400101872
Acerola JuiceRaw Acerola Juice1000.86NA5120NANA909701301943
JujubeRaw Jujube2100.73NA4.81000.84NA2302500NA300.5779
DurianRaw or Frozen Durian602.07NA4.33003.25NA3904360NA202.8650
StrawberriesRaw Strawberries1600.48444.11303.86NA24015304101.4910
Sweetened Frozen Pineapple ChunksPineapple, frozen, chunks, sweetened900.99NA410010.6NA4010001201.1771
ApricotsRaw Apricots1300.78NA3.91000.77NA23025901102864
Sweetened Frozen BlueberriesBlueberries, frozen, sweetened600.39NA3.9202.62NA706002100.6774
Minerals in Top 100 Raw Fruits & Nuts with the highest Iron content per 1 kg
In the above table you can find and compare the amount of minerals in raw fruits & nuts , sorted by most amount of Iron per 1 kilogram.
Top 5 raw fruits & nuts with most amount of iron per 1 kilogram are:
- Dried Whole Sesame Seeds
- Dried Pumpkin And Squash Seed Kernels
- Hulled Hemp Seeds
- Dried Chia Seeds
- Dried Watermelon Seed Kernels