Canned Small Ripe OlivesCanned Small Ripe Olives3791.1NA2717.20.086NA1334.53.8831680.95345
MulberriesRaw Mulberries4530.7NA21.5209NANA44222566.981161.41020
Canned Jumbo OlivesCanned Ripe Jumbo Olives5801.4NA20.524.70.12NA18.555.65.5645371.36521
Cherries, sour, red, canned, water pack, solids and liquidsCherries, sour, red, canned, water pack, solids and liquids1530.97NA1983.31.06NA13913610970.971249
RoselleRaw Roselle2194NANA15520NANA3782122NA61.2NA883
Sesame FlourHigh fat Sesame Flour1511.44NA14.43431.4NA767402NA39100.86
Seedless Raspberries PureeRaspberries, puree, seedless1710.83NA131834.2NA2442061NA48.82.21094
Roasted Sesame SeedsRoasted Whole Sesame Seeds8752.2NA133152.2NA56542030.49.736.342.92
KiwanoHorned melon1480.23NA134550.44NA4201398NA22.75.451011
Whole Sesame SeedsDried Whole Sesame Seeds8513.56NA12.73062.15NA549408309.66.764.1
Grapes, canned, thompson seedless, water pack, solids and liquidsGrapes, canned, thompson seedless, water pack, solids and liquids1250.7NA12.3750.49NA22513381.25750.631111
Black CurrantsRaw European Black Currants4370.68NA12.21902.03NA4682556NA162.14650
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
Blueberries, wild, canned, heavy syrup, drainedBlueberries, wild, canned, heavy syrup, drained88.8NANA10.32810.7NA65.4215NA4.670.56330
LimesRaw Limes5501.1NA101000.13NA30017006.6733.31.831471
RowalRaw Rowal67.64.77NA9.91440.7NA234590NA181.94322
Native PersimmonsRaw Native Persimmons106NANA9.84NANANA1021220NA3.94NA254
Dried Goji BerriesGoji berries, dried272NANA9.74NANANANANANA427NA10.7
Dried LongansLongans, dried78.71.4NA9.4480.40.43NA3431150NA840.3830.8
GroundcherriesRaw Groundcherries85NANA9.43NANANA377NANANANA806
Dried Fresh Chinese JujubeJujube, Chinese, fresh, dried1120.41NA9.06NA55.3NA12138608.90.6936
Red CurrantsRaw Red And White Currants2950.96NA8.931161.66NA39324555.368.932.05750
Cherries, sour, red, canned, light syrup pack, solids and liquidsCherries, sour, red, canned, light syrup pack, solids and liquids66.70.45NA8.8400.49NA66.7633NA46.70.47531
Lemon PeelRaw Lemon Peel14260.98NA8.5160NANA12817027.45642.66868
Peaches, dried, sulfured, stewed, without added sugarPeaches, dried, sulfured, stewed, without added sugar58.40.76NA8.584.40.64NA24720781.3131.17507
Frozen BoysenberriesBoysenberries, frozen, unsweetened2700.8NA8.51605.47NA27013902102.2859
Peaches, dehydrated (low-moisture), sulfured, stewedPeaches, dehydrated (low-moisture), sulfured, stewed600.76NA8.586.50.64NA2482083NA151.2233
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
Canned Coconut MilkNuts, coconut milk, canned (liquid expressed from grated meat and water)45.70.57NA8.381171.95NA244558NA331.42185
Canned Prune JuicePrune juice, canned84.50.484248.3991.06NA17619444.23281.48572
Passion-fruit, PurpleRaw Passion-fruit, Purple620.44NA8.25149NANA35117943.11440.52376
ChiaDried Chia Seeds6490.95NA7.943452.8NA88541956.816.54.75.97
Squash Seed KernelsDried Pumpkin And Squash Seed Kernels411.2NA7.95304.06NA11037248.46.2674.68
Coconut WaterCoconut Water (liquid From Coconuts)6321.05NA7.636583.74NA526657926.327632.632500
Cherries, sour, canned, water pack, drainedCherries, sour, canned, water pack, drained131NANA7.6950.7NA1901369NA47.60.831051
TahiniSesame Butter from Roasted Kernels3581.35NA7.52801.22NA61534829973.92.56
BlackberriesRaw Blackberries3371.9NA7.22337.5NA25618844.6511.66.161025
Hemp SeedsHulled Hemp Seeds63.31.45NA7.26336.87NA1492108523.34.528.954.5
Cherries, sour, red, canned, heavy syrup pack, solids and liquidsCherries, sour, red, canned, heavy syrup pack, solids and liquids550.36NA7.14330.4NA55511038.50.33416
Roasted Squash Seed KernelsRoasted Pumpkin And Squash Seed Kernels45.31.1NA7.034793.9NA10236868.215.76.661.77
Mammy-appleRaw Mammy-apple1080.84NA6.86157NANA1084615.91470.98845
Toasted Sesame Seed KernelsToasted Hulled Sesame Seed Kernels1161.3NA6.863051.26NA68335830.334.49.024.4
Plums, canned, purple, light syrup pack, solids and liquidsPlums, canned, purple, light syrup pack, solids and liquids71.40.3NA6.8339.70.25NA10373801590.63659
Frozen RaspberriesRed Frozen Raspberries2140.8NA6.82055.45NA2681643NA35.72.77759
Peaches, canned, water pack, solids and liquidsPeaches, canned, water pack, solids and liquids41.71.13NA6.671041NA20820636.2562.51.881940
RaspberriesRaw Raspberries2400.87NA6.632126.44NA27914521.929.64.04825
Boiled European ChestnutsBoiled and Steamed European Chestnuts1761.8NA6.62063.26NA3782729NA1030.95260
Canned Tamarind NectarTamarind nectar, canned87.70.12NA6.58350.18NA17.5237NA61.40.18745
Watermelon Seed KernelsDried Watermelon Seed Kernels48.50.62NA6.544621.45NA678582NA899.24.53
StrawberriesRaw Strawberries2500.7568.86.42036.03NA37523916.2515.62.21421
Oranges with Peel Raw Oranges with Peel 5560.45NA6.35111NANA17515565.56160.87653
Canned Blackberry JuiceBlackberry juice, canned1581.5NA6.3276NANA15817763.95135.41196
Raspberries PureeRaspberries Puree with Seeds2090.78NA6.272276.15NA2731773NA36.42.8781
Frozen BlackberriesBlackberries, frozen, unsweetened2270.94NA6.251729.55NA23410943.137.81.95642
Pineapple, canned, water pack, solids and liquidsPineapple, canned, water pack, solids and liquids2341.64NA6.2528117.5NA62.519846.2515.61.881419
Grapes, canned, thompson seedless, heavy syrup pack, solids and liquidsGrapes, canned, thompson seedless, heavy syrup pack, solids and liquids65.80.36NA6.239.50.25NA1126780.66330.33523
QuincesRaw Quinces961.14NA6.1470NANA14917285.26350.35735
Casaba MelonsRaw Casaba Melons1961.07NA6.071960.63NA89.332507.141611.251640
KumquatsRaw Kumquats4370.67NA6.061410.95NA1341310070.41.2569
Cashew NutsRaw Cashew Nuts33.52NA6.042641.5NA53659718115.234.7
TamarindsRaw Tamarinds1550.18NA5.86192NANA23613142.758.60.2165.7
Peaches, dried, sulfured, stewed, with added sugarPeaches, dried, sulfured, stewed, with added sugar390.52NA5.8358.30.43NA17014173.49.70.83347
Frozen LoganberriesLoganberries, frozen2361.06NA5.819111.3NA23613181.89.13.1769
Frozen Red Sour CherriesCherries, sour, red, frozen, unsweetened1410.98NA5.76980.62NA17413480111.1948
Grapefruit, sections, canned, water pack, solids and liquidsGrapefruit, sections, canned, water pack, solids and liquids2080.93NA5.71390.097NA139183312.527.81.251248
Canned With Sucralose Guava NectarGuava nectar, with sucralose, canned83.30.26NA5.63210.6NA31.33441.0462.50.21898
Cherries, sour, red, canned, extra heavy syrup pack, solids and liquidsCherries, sour, red, canned, extra heavy syrup pack, solids and liquids440.29NA5.53220.31NA39.5399NA30.70.26306
Raw Sulfured Dried ApricotsApricots, dried, sulfured, uncooked1140.71NA5.566.40.49NA14724114.5620.70.8164
Toasted Sunflower SeedsToasted Sunflower Seed Kernels no Salt461.5NA5.51041.7NA935397NA2.424.30.81
Bottled Lime JuiceUnsweetened Canned or Bottled Lime Juice2860.71NA5.481670.19NA23817862.43811.432203
Prune pureePrune puree60.3NANA5.45NANANA1401658NA44.7NA58.4
Cherries, sweet, canned, juice pack, solids and liquidsCherries, sweet, canned, juice pack, solids and liquids1300.68NA5.371110.56NA2041213027.80.93787
FlaxseedSeeds, flaxseed2391.14NA5.373672.32NA60176123.8284.066.5
Orange-grapefruit juice, canned or bottled, unsweetenedOrange-grapefruit juice, canned or bottled, unsweetened930.88NA5.351160.2NA16318371.16350.811031
Lotus SeedsRaw Lotus Seeds2470.53NA5.343153.5NA9442062NA5.61.57433
Roasted CashewsDry Roasted Cashew Nuts391.93NA5.232260.72NA42749210144.881.5
Roasted Japanese ChestnutsNuts, chestnuts, japanese, roasted871.8NA5.221595.14NA2311062NA47.33.56124
Oil Roasted CashewsOil Roasted Cashew Nuts371.76NA5.22351.44NA45854517.511.24.63
PrunesRaw Dehydrated Prunes1060.9NA5.2940.46NA1651560NA7.371.15.9
Stewed PrunesStewed dehydrated Prunes1060.9NA5.18930.46NA1641562NA8.851.1301
Frozen Wild BlueberriesBlueberries, wild, frozen149NANA5.161.425NA114596NA26.35.88753
Sesame Seed KernelsDried Hulled Sesame Seed Kernels47.51.1NA5.042731.14NA52929327.337.25.332.97
Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, water pack, solids and liquidsFruit salad, (peach and pear and apricot and pineapple and cherry), canned, water pack, solids and liquids1171.1NA583.32.5NA1501300NA501.331525
SapodillaRaw Sapodilla1270.52NA4.872.3NANA72.311633.672.30.6470
Boiled Japanese ChestnutsBoiled and Steamed Japanese Chestnuts981.82NA4.731615.14NA2321063NA44.63.57768
Plums, canned, heavy syrup, drainedPlums, canned, heavy syrup, drained560.26NA4.728NANA84.352201070.39427
Plums, canned, purple, heavy syrup pack, solids and liquidsPlums, canned, purple, heavy syrup pack, solids and liquids50.60.21NA4.7280.17NA7351101070.39427
Japanese ChestnutsRaw Japanese Chestnuts1011.82NA4.71595.17NA2341068NA45.53.57199
Dried Japanese ChestnutsNuts, chestnuts, japanese, dried1001.82NA4.71605.15NA2351067NA47.23.5714
SoursopRaw Soursop1060.65NA4.55159NANA20521064.551060.76615
Sunflower SeedsDried Sunflower Seed Kernels66.81.54NA4.52781.67NA56555245.47.74.34.05
Frozen Melon BallsMelon balls, frozen1520.91NA4.42120.61NA1824242NA4702.581368
Seeded RaisinsRaisins, seeded47.30.51NA4.3850.70.45NA1271394147.30.328
Cashew ButterPlain Cashew Butter no Salt36.61.87NA4.32200.69NA3894659.812.84.42.52
Plums, dried (prunes), stewed, with added sugarPlums, dried (prunes), stewed, with added sugar84.70.73NA4.276.60.37NA13312584.038.060.89262
Minerals in Top 100 Fruits & Nuts with the highest Iron content per 500 kcal
In the above table you can find and compare the amount of minerals in all fruits & nuts , sorted by most amount of Iron per 500 calories.
Top 5 fruits & nuts with most amount of iron per 500 calories are:
- Canned Small Ripe Olives
- Raw Mulberries
- Canned Ripe Jumbo Olives
- Cherries, sour, red, canned, water pack, solids and liquids
- Raw Roselle