Raw Regular Tofu Prepared with Calcium SulfateTofu, raw, regular, prepared with calcium sulfate23031.27NA35.31974NA63879658.6465.26556
MulberriesRaw Mulberries4530.7NA21.5209NANA44222566.981161.41020
SoybeansRaw Soybeans3111.86NA17.63142.82NA7892015202.245.59.57
MothbeansRaw Mothbeans2191NA165552.65NA71317361243.72.814
White BeansRaw White Beans3601.48NA15.72852.7NA452269519.2245.517
RoselleRaw Roselle2194NANA15520NANA3782122NA61.2NA883
KiwanoHorned melon1480.23NA134550.44NA4201398NA22.75.451011
Black Turtle BeansRaw Black Turtle Beans2361.47NA132361.47NA64922124.713.33.2416.2
Kidney BeansRaw All Types Kidney Beans2151.44NA12.32101.53NA61121114.8364.217.6
Common CowpeasRaw Common Cowpeas1641.26NA12.32742.27NA631165513.424517.8
Black CurrantsRaw European Black Currants4370.68NA12.21902.03NA4682556NA162.14650
Small White BeansRaw Small White Beans2570.94NA11.52721.9NA662229519184.217.4
Large Lima BeansRaw Large Lima Beans1201.1NA113312.47NA570255010.726.64.215
Mungo BeansRaw Mungo Beans2021.44NA113912.24NA55614411255.74.916
ElderberriesRaw Elderberries2600.42NA1134.2NANA26719184.1410.75547
Acerola JuiceRaw Acerola Juice2171.87NA11261NANA19621092.1765.22.172050
Frozen StrawberriesStrawberries, frozen, unsweetened2290.7NA10.71574.14NA18621141028.61.861285
CarissaRaw Carissa88.71.7NA10.6129NANA56.52097NA24NA679
LemonRaw Lemons Without Peel4480.64NA10.31380.52NA27623796.934.51.031534
Red LentilsRaw Pink Or Red Lentils671.8NA10.382.42.4NA41193309.785.0311
LimesRaw Limes5501.1NA101000.13NA30017006.6733.31.831471
Red Kidney BeansRaw Red Kidney Beans1231.043.269.932051.65NA60220164.75184.1417.4
RowalRaw Rowal67.64.77NA9.91440.7NA234590NA181.94322
Pink BeansRaw Pink Beans1901.2NA9.872652NA60521341911.73.714.7
Native PersimmonsRaw Native Persimmons106NANA9.84NANANA1021220NA3.94NA254
Broadbeans Raw Broadbeans 1511.2NA9.822822.4NA617155712194.616
Dried Goji BerriesGoji berries, dried272NANA9.74NANANANANANA427NA10.7
Mung BeansRaw Mung Beans1901.36NA9.72721.5NA52917951221.63.8613
Dried LongansLongans, dried78.71.4NA9.4480.40.43NA3431150NA840.3830.8
GroundcherriesRaw Groundcherries85NANA9.43NANANA377NANANANA806
LentilsRaw Lentils49.71.07NA9.2566.81.98NA3999620.148.524.6411.7
Thin Seeded Lima BeansRaw Thin Seeded Lima Beans1210.99NA9.242812.5NA552209410.419.43.918
Raw Firm Tofu Prepared with Calcium SulfateTofu, raw, firm, prepared with calcium sulfate23721.3NA9.242014.1NA66082360.448.65.45242
Dried Fresh Chinese JujubeJujube, Chinese, fresh, dried1120.41NA9.06NA55.3NA12138608.90.6936
Red CurrantsRaw Red And White Currants2950.96NA8.931161.66NA39324555.368.932.05750
Lemon PeelRaw Lemon Peel14260.98NA8.5160NANA12817027.45642.66868
Frozen BoysenberriesBoysenberries, frozen, unsweetened2700.8NA8.51605.47NA27013902102.2859
Raw Sulfured Dried PeachesPeaches, dried, sulfured, uncooked58.60.76NA8.5880.64NA24920841.0514.61.266.5
Raw Sulfured Dehydrated PeachesPeaches, dehydrated (low-moisture), sulfured, uncooked58.50.76NA8.4887.70.64NA2492078NA15.41.211.5
Passion-fruit, PurpleRaw Passion-fruit, Purple620.44NA8.25149NANA35117943.11440.52376
Navy BeansRaw Navy Beans2181.24NA8.152602.1NA604175816.37.45.418
Great Northern BeansRaw Great Northern Beans2581.23NA8.072792.1NA65920461920.63.415.8
Pigeon Peas Raw Pigeon Peas 1901.54NA7.622672.6NA53520291224.84.0215.4
Adzuki BeansRaw Adzuki Beans1001.66NA7.571932.63NA57919064.77.67.6620.4
Cranberry BeansRaw Cranberry Beans1901.2NA7.462331.37NA5551988198.965.418.5
Black BeansRaw Black Beans1801.23NA7.362511.55NA51621744.77.335.3516
Soy FlourRaw Full-fat Soy Flour2373.36NA7.344942.6236256928978.64154.55.94
Pinto BeansRaw Pinto Beans1631.3NA7.32541.65NA592200740.217.33.316.3
BlackberriesRaw Blackberries3371.9NA7.22337.5NA25618844.6511.66.161025
Mammy-appleRaw Mammy-apple1080.84NA6.86157NANA1084615.91470.98845
Frozen RaspberriesRed Frozen Raspberries2140.8NA6.82055.45NA2681643NA35.72.77759
RaspberriesRaw Raspberries2400.87NA6.632126.44NA27914521.929.64.04825
Carob flourCarob flour7841.3NA6.621221.14NA178186312792.078.06
Split Green PeasRaw Split Green Peas631.1NA6.586.51.63NA459117014.76.874.812
StrawberriesRaw Strawberries2500.7568.86.42036.03NA37523916.2515.62.21421
Oranges with Peel Raw Oranges with Peel 5560.45NA6.35111NANA17515565.56160.87653
Chickpea flourChickpea flour (besan)581.18NA6.282142.07NA411109310.782.73.6313.3
Frozen BlackberriesBlackberries, frozen, unsweetened2270.94NA6.251729.55NA23410943.137.81.95642
QuincesRaw Quinces961.14NA6.1470NANA14917285.26350.35735
Casaba MelonsRaw Casaba Melons1961.07NA6.071960.63NA89.332507.141611.251640
KumquatsRaw Kumquats4370.67NA6.061410.95NA1341310070.41.2569
TamarindsRaw Tamarinds1550.18NA5.86192NANA23613142.758.60.2165.7
Frozen Red Sour CherriesCherries, sour, red, frozen, unsweetened1410.98NA5.76980.62NA17413480111.1948
Chickpeas Raw Chickpeas 75.40.87NA5.71042.8NA333950031.73.6510
Raw Sulfured Dried ApricotsApricots, dried, sulfured, uncooked1140.71NA5.566.40.49NA14724114.5620.70.8164
PrunesRaw Dehydrated Prunes1060.9NA5.2940.46NA1651560NA7.371.15.9
French BeansRaw French Beans2710.64NA4.962741.75NA44319181926.22.7715.7
SapodillaRaw Sapodilla1270.52NA4.872.3NANA72.311633.672.30.6470
SoursopRaw Soursop1060.65NA4.55159NANA20521064.551060.76615
Orange PeelRaw Orange Peel8300.47NA4.12113NANA10810935.1515.51.3374
Raw Dried FigsFigs, dried, uncooked3250.58NA4.081371.02NA13513651.2201.160.3
ApricotsRaw Apricots1350.81NA4.061040.8NA24026981.0410.42.1899
PeanutsRaw Peanuts811NA4.041481.7NA3326226.35162.95.73
Raw Sulfured Dried PearsPears, dried, sulfured, uncooked650.71NA4630.62NA11310170.3811.50.7451
WatermelonRaw Watermelon1170.72541670.63NA18318676.6716.71.671524
Prickly PearsRaw Prickly Pears6830.98NA3.661037NANA29326837.3611.461068
SILK Banana-Strawberry soy yogurtSILK Banana-Strawberry soy yogurt1000NANA3.64NANANANANANA85.2NA444
GooseberriesRaw Gooseberries2840.8NA3.521141.64NA30722506.811.41.36999
Custard-appleRaw Custard-apple149NANA3.589NANA1041891NA20NA354
SILK Strawberry soy yogurtSILK Strawberry soy yogurt936NANA3.4NANANANANANA79.8NA410
Dried Zante CurrantsCurrants, zante, dried1520.51NA3.24620.59NA17113401.2740.6430.3
Peaches, YellowRaw Yellow Peaches770.8751.33.21150.78NA25624361.302.181139
Red Sour CherriesRaw Red Sour Cherries1601.04NA3.2901.12NA15017300301861
Sugar-applesRaw Sugar-apples1280.46NA3.2112NANA17013143.2480.53390
NectarinesRaw Nectarines680.98NA3.21020.61NA2952284001.93995
Sweetened Red Frozen RaspberriesRaspberries, frozen, red, sweetened730.51NA3.16633.16NA82.55531.464.850.87353
Mamey SapoteRaw Mamey Sapote72.60.86NA3.1544.40.82NA1051831NA28.20.77262
Cantaloupe MelonsRaw Cantaloupe Melons1320.614.73.11760.6NA22139265.92352.651326
Sweetened Frozen StrawberriesSliced Sweetened Frozen Strawberries57.30.1NA3.0736.51.3NA67.75103.6515.60.31381
Dried LitchisLitchis, dried59.61.14NA3.07760.42NA32720042.355.40.5140.3
JujubeRaw Jujube1330.46NA3.0463.30.53NA1461582NA190.32493
Passion-fruit Juice, YellowRaw Passion-fruit Juice, Yellow33.30.42NA3142NANA20823170.83500.5702
LoquatsRaw Loquats1700.43NA2.981381.57NA28728306.410.60.53923
PapayasRaw Papayas2330.52NA2.92440.47NA11621166.98930.931024
PineappleRaw Pineapple1301.1NA2.91209.2708010901101.2860
Raw Sulfured Dried ApplesApples, dried, sulfured, uncooked290.39NA2.9330.19NA789262.671790.4165.3
Sweet CherriesRaw Sweet Cherries1030.48162.8687.30.567.71671762000.56653
Traditional PineappleTraditional Raw Pineapple1440.9NA2.7813317.7NA10013890110.89969
Extra Sweet PineappleRaw Extra Sweet Pineapple1271.1NA2.751188NA78.410590.989.81.18840
BreadfruitRaw Breadfruit82.50.41NA2.621210.29NA14623792.99.70.58343
Minerals in Top 100 Raw Fruits & Legumes with the highest Iron content per 500 kcal
In the above table you can find and compare the amount of minerals in raw fruits & legumes , sorted by most amount of Iron per 500 calories.
Top 5 raw fruits & legumes with most amount of iron per 500 calories are:
- Raw Regular Tofu Prepared with Calcium Sulfate
- Raw Mulberries
- Raw Soybeans
- Raw Mothbeans
- Raw White Beans