MulberriesRaw Mulberries4530.7NA21.5209NANA44222566.981161.41020
RoselleRaw Roselle2194NANA15520NANA3782122NA61.2NA883
KiwanoHorned melon1480.23NA134550.44NA4201398NA22.75.451011
Whole Sesame SeedsDried Whole Sesame Seeds8513.56NA12.73062.15NA549408309.66.764.1
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
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
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
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
BlackberriesRaw Blackberries3371.9NA7.22337.5NA25618844.6511.66.161025
Hemp SeedsHulled Hemp Seeds63.31.45NA7.26336.87NA1492108523.34.528.954.5
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
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
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
Cashew NutsRaw Cashew Nuts33.52NA6.042641.5NA53659718115.234.7
TamarindsRaw Tamarinds1550.18NA5.86192NANA23613142.758.60.2165.7
Frozen Red Sour CherriesCherries, sour, red, frozen, unsweetened1410.98NA5.76980.62NA17413480111.1948
Raw Sulfured Dried ApricotsApricots, dried, sulfured, uncooked1140.71NA5.566.40.49NA14724114.5620.70.8164
FlaxseedSeeds, flaxseed2391.14NA5.373672.32NA60176123.8284.066.5
Lotus SeedsRaw Lotus Seeds2470.53NA5.343153.5NA9442062NA5.61.57433
PrunesRaw Dehydrated Prunes1060.9NA5.2940.46NA1651560NA7.371.15.9
Sesame Seed KernelsDried Hulled Sesame Seed Kernels47.51.1NA5.042731.14NA52929327.337.25.332.97
SapodillaRaw Sapodilla1270.52NA4.872.3NANA72.311633.672.30.6470
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
Orange PeelRaw Orange Peel8300.47NA4.12113NANA10810935.1515.51.3374
Pine NutsDried Pine Nuts120.98NA4.11866.542.444274440.521.54.81.7
Raw Dried FigsFigs, dried, uncooked3250.58NA4.081371.02NA13513651.2201.160.3
ApricotsRaw Apricots1350.81NA4.061040.8NA24026981.0410.42.1899
Raw Sulfured Dried PearsPears, dried, sulfured, uncooked650.71NA4630.62NA11310170.3811.50.7451
WatermelonRaw Watermelon1170.72541670.63NA18318676.6716.71.671524
HazelnutsNuts, hazelnuts or filberts911.37NA3.741304.9NA2315411.901.954.23
Prickly PearsRaw Prickly Pears6830.98NA3.661037NANA29326837.3611.461068
Coconut MilkRaw Coconut Milk34.80.58NA3.5780.42NA21757213.532.61.46147
GooseberriesRaw Gooseberries2840.8NA3.521141.64NA30722506.811.41.36999
Custard-appleRaw Custard-apple149NANA3.589NANA1041891NA20NA354
Pistachio NutsRaw Pistachio Nuts941.163.043.51081.07NA4389156.250.891.963.9
Raw Coconut CreamNuts, coconut cream, raw (liquid expressed from grated meat)16.70.57NA3.4542.41.98NA185492NA6.061.4581.7
CoconutRaw Coconut Meat19.80.61NA3.43452.1NA16050314.328.21.5566.4
Dried Zante CurrantsCurrants, zante, dried1520.51NA3.24620.59NA17113401.2740.6430.3
Dried peeled European ChestnutsNuts, chestnuts, european, dried, peeled86.70.88NA3.241001.6NA1861343NA500.4712
Peaches, YellowRaw Yellow Peaches770.8751.33.21150.78NA25624361.302.181139
AlmondsNuts, almonds2320.89NA3.22331.9394156333.540.862.73.8
Red Sour CherriesRaw Red Sour Cherries1601.04NA3.2901.12NA15017300301861
Sugar-applesRaw Sugar-apples1280.46NA3.2112NANA17013143.2480.53390
NectarinesRaw Nectarines680.98NA3.21020.61NA2952284001.93995
Dried European ChestnutsNuts, chestnuts, european, dried, unpeeled89.60.87NA3.2991.74NA23413182.449.50.4712.6
Sweetened Red Frozen RaspberriesRaspberries, frozen, red, sweetened730.51NA3.16633.16NA82.55531.464.850.87353
Dried Chinese ChestnutsNuts, chestnuts, chinese, dried400.81NA3.151893.6NA2131000NA6.91.9412.3
Chinese ChestnutsRaw Chinese Chestnuts400.81NA3.151883.57NA214998NA6.71.9498
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
Red Or Green GrapesRaw Red Or Green Grapes72.50.9256.52.650.70.51NA14513840.7214.50.51584
Frozen NanceNance, frozen, unsweetened3150.28NA2.61371.7NA68.516712.7420.50.62552
Macadamia NutsRaw Macadamia Nuts590.53NA2.57912.88NA1312562.53.50.910.95
Pink Grapefruit JuiceRaw Pink Grapefruit Juice1150.42NA2.561540.26NA1922077NA130.641154
White Grapefruit JuiceRaw White Grapefruit Juice1150.42NA2.561540.26NA19220771.3130.641154
Green KiwifruitRaw Green Kiwifruit2791.07NA2.541390.8NA27925571.6424.61.15681
Dried CoconutDried Coconut Meat19.70.6NA2.5682.08NA15641114281.522.27
CranberriesRaw Cranberries870.61NA2.565.22.9NA1208701.121.70.98949
FigsRaw Figs2360.47NA2.51150.86NA9515681.356.761535
Green PlantainsRaw Green Plantains6.580.38NA2.471350.36NA1021418NA6.580.59201
Minerals in Top 100 Raw Fruits & Nuts with the highest Iron content per 500 kcal
In the above table you can find and compare the amount of minerals in raw fruits & nuts , sorted by most amount of Iron per 500 calories.
Top 5 raw fruits & nuts with most amount of iron per 500 calories are:
- Raw Mulberries
- Raw Roselle
- Horned melon
- Dried Whole Sesame Seeds
- Raw European Black Currants