Whole Sesame SeedsDried Whole Sesame Seeds19358.1NA296974.9NA124892968.32215.49.3
Squash Seed KernelsDried Pumpkin And Squash Seed Kernels912.67NA17.511759NA2447160518.71415.510.4
Hemp SeedsHulled Hemp Seeds1393.18NA15.8138915NA32742381519.9219.69.84
ChiaDried Chia Seeds12521.83NA15.36655.4NA170780811031.89.111.5
Watermelon Seed KernelsDried Watermelon Seed Kernels1071.36NA14.410223.2NA14981286NA19620.310
Dried Goji BerriesGoji berries, dried377NANA13.5NANANANANANA591NA15
Cashew NutsRaw Cashew Nuts73.44.36NA13.35793.3NA1177131039.52411.510.3
Sesame Seed KernelsDried Hulled Sesame Seed Kernels1192.78NA12.66852.86NA132473468.39313.47.44
FlaxseedSeeds, flaxseed5062.42NA11.47784.93NA1274161350.459.58.614
Pine NutsDried Pine Nuts31.82.63NA1149817.56.5114111851.43.9712.84.52
Raw Sulfured Dehydrated PeachesPeaches, dehydrated (low-moisture), sulfured, uncooked75.40.98NA111130.82NA3212681NA201.5515
Dried LongansLongans, dried89.31.6NA10.7910.49NA3891306NA950.4435
Sunflower SeedsDried Sunflower Seed Kernels1553.57NA10.46453.87NA13101280105189.929.4
Dried Fresh Chinese JujubeJujube, Chinese, fresh, dried1250.46NA10NA61.7NA13543109.920.7740
HazelnutsNuts, hazelnuts or filberts2263.42NA9.3332312.3NA57513494.7604.8610.5
Raw Sulfured Dried PeachesPeaches, dried, sulfured, uncooked55.60.72NA8.0683.30.61NA23619770.99141.1363
Pistachio NutsRaw Pistachio Nuts2082.586.757.782402.4NA97220341424.378.67
AlmondsNuts, almonds5342.05NA7.365364.329095514558.1426.28.75
Macadamia NutsRaw Macadamia Nuts1691.5NA7.322588.2NA3737307.149.922.582.7
Dried PilinutsNuts, pilinuts, dried2881.9NA75994.6NA11411006NA5.955.95.5
PrunesRaw Dehydrated Prunes1431.2NA71270.62NA2222100NA9.921.57.94
Dried Japanese ChestnutsNuts, chestnuts, japanese, dried1432.6NA6.72287.36NA3351524NA67.55.119.8
Dried CoconutDried Coconut Meat51.61.58NA6.61795.45NA409107836.773.445.95
Pinyon Pine NutsDried Pinyon Pine Nuts162.05NA6.074648.6NA69.51246NA1438.511.7
WalnutsEnglish Walnuts1943.15NA5.773146.7741.76878759.723.976.138.08
TamarindsRaw Tamarinds1470.17NA5.56183NANA22412462.5855.60.262.3
Raw Sulfured Dried ApricotsApricots, dried, sulfured, uncooked1090.68NA5.2863.50.47NA14123064.37200.7761.3
PecansPecans nuts1392.4205.022408.93315508147.54097
Native PersimmonsRaw Native Persimmons53.6NANA4.96NANANA51.6615NA2NA128
Dried BeechnutsNuts, beechnuts, dried21.33NA4.902.66NA02018NA75.40.7113
BrazilnutsDried Brazilnuts3183.46NA4.827462.43NA1439130838045.958.066.8
CoconutRaw Coconut Meat27.80.86NA4.8263.52.98NA2247062039.72.293
Dried peeled European ChestnutsNuts, chestnuts, european, dried, peeled1271.3NA4.741472.35NA2721967NA73.40.6918
Dried European ChestnutsNuts, chestnuts, european, dried, unpeeled1331.3NA4.721472.58NA34719573.5773.40.6918.8
Dried Chinese ChestnutsNuts, chestnuts, chinese, dried57.51.17NA4.542725.16NA3081441NA9.922.817.7
Raw Coconut CreamNuts, coconut cream, raw (liquid expressed from grated meat)220.75NA4.5255.62.6NA242645NA7.941.9107
RowalRaw Rowal29.82.1NA4.3763.50.31NA103260NA7.940.85142
HickorynutsDried Hickorynuts1211.46NA4.23439.15NA6678651628.555.26
Raw Sulfured Dried PearsPears, dried, sulfured, uncooked67.50.74NA4.1765.50.65NA11710580.4120.7753
Raw Dried FigsFigs, dried, uncooked3210.57NA4.031351NA13313491.2201.159.6
Dried Zante CurrantsCurrants, zante, dried1750.59NA3.7371.40.68NA19615421.485.30.7335
MulberriesRaw Mulberries77.40.12NA3.6735.7NANA75.43851.2200.24174
Dried LitchisLitchis, dried65.51.25NA3.3783.30.46NA35922032.585.950.5644.3
Coconut MilkRaw Coconut Milk31.80.53NA3.2573.41.8NA19852212.329.81.33134
ElderberriesRaw Elderberries75.40.12NA3.189.92NANA77.45561.2120.22158
Passion-fruit, PurpleRaw Passion-fruit, Purple240.17NA3.1857.5NANA1356911.255.60.2145
Black CurrantsRaw European Black Currants1090.17NA3.0647.60.51NA117639NA3.970.54163
Sweetened Coconut FlakesPackaged Sweetened Coconut Meat Flakes220.59NA31011.9NA198716325661.430.7
RoselleRaw Roselle427NANA2.94101NANA73.4413NA12NA172
Japanese ChestnutsRaw Japanese Chestnuts61.51.1NA2.88973.16NA143653NA27.82.2122
Chinese ChestnutsRaw Chinese Chestnuts35.70.72NA2.81673.18NA191887NA5.951.7387.2
Raw Sulfured Dried ApplesApples, dried, sulfured, uncooked27.80.38NA2.7831.80.18NA75.48932.581730.463
CarissaRaw Carissa220.42NA2.631.8NANA14516NA5.95NA167
KiwanoHorned melon25.80.04NA2.2479.40.077NA73.4244NA3.970.95177
Deglet Noor DatesDates, deglet noor77.40.41NA2.0285.30.52NA12313025.953.970.5840.7
Raw European ChestnutsNuts, chestnuts, european, raw, unpeeled53.60.89NA263.51.9NA1851028NA5.951.0397
Red CurrantsRaw Red And White Currants65.50.21NA225.80.37NA87.35461.220.46167
GroundcherriesRaw Groundcherries18NANA2NANANA79.4NANANANA169
Lotus SeedsRaw Lotus Seeds87.30.19NA1.91111.23NA333728NA20.56153
Peeled European ChestnutsPeeled Raw European Chestnuts37.70.83NA1.8759.50.67NA75.4960NA3.970.97103
Dried PlumsRaw Dried Plums85.30.567.941.8581.40.59NA13714530.63.970.8761.4
Sweetened Dried BlueberriesBlueberries, dried, sweetened37.70.32NA1.835.7NANA71.44251.25.950.9729.4
Medjool DatesDates, medjool1270.72NA1.81070.59NA1231381NA20.8742.3
KumquatsRaw Kumquats1230.19NA1.739.70.27NA37.73690200.34160
Frozen BoysenberriesBoysenberries, frozen, unsweetened53.60.16NA1.731.81.1NA53.62760.420.44170
Frozen BlackberriesBlackberries, frozen, unsweetened57.50.24NA1.643.72.43NA59.52780.7920.5163
Lemon PeelRaw Lemon Peel2660.18NA1.629.8NANA243181.4120.5162
Orange PeelRaw Orange Peel3190.18NA1.643.7NANA41.742125.950.5144
Oranges with Peel Raw Oranges with Peel 1390.11NA1.627.8NANA43.73891.43.970.22163
SapodillaRaw Sapodilla41.70.17NA1.624NANA243831.2240.2155
Mamey SapoteRaw Mamey Sapote35.70.42NA1.55220.4NA51.6901NA140.38129
Frozen RaspberriesRed Frozen Raspberries47.60.18NA1.545.61.2NA59.5365NA7.940.62169
Green PlantainsRaw Green Plantains3.970.23NA1.581.40.22NA61.5855NA3.970.36121
Frozen StrawberriesStrawberries, frozen, unsweetened31.80.097NA1.5220.58NA25.82941.43.970.26179
Dried Japanese PersimmonsPersimmons, japanese, dried49.60.88NA1.4761.52.76NA1611592NA3.970.8345.7
Dried Japanese PersimmonsPersimmons, japanese, dried49.60.88NA1.4761.52.76NA1611592NA3.970.8345.7
Dried Japanese PersimmonsPersimmons, japanese, dried49.60.88NA1.4761.52.76NA1611592NA3.970.8345.7
Dried Japanese PersimmonsPersimmons, japanese, dried49.60.88NA1.4761.52.76NA1611592NA3.970.8345.7
Custard-appleRaw Custard-apple59.5NANA1.435.7NANA41.7758NA7.94NA142
Mammy-appleRaw Mammy-apple220.17NA1.431.8NANA22931.229.80.2171
QuincesRaw Quinces220.26NA1.416NANA33.73911.27.940.079166
RaspberriesRaw Raspberries49.60.18NA1.3743.71.33NA57.53000.420.83170
Sweetened Red Frozen RaspberriesRaspberries, frozen, red, sweetened29.80.21NA1.325.81.3NA33.72260.620.36144
BlackberriesRaw Blackberries57.50.33NA1.2339.71.3NA43.73210.7921.05175
LemonRaw Lemons Without Peel51.60.073NA1.2160.06NA31.82740.793.970.12177
LimesRaw Limes65.50.13NA1.2120.016NA35.72020.793.970.22175
SoursopRaw Soursop27.80.17NA1.241.7NANA53.65521.227.80.2161
Sugar-applesRaw Sugar-apples47.60.17NA1.241.7NANA63.54901.2180.2145
Sweetened Frozen StrawberriesSliced Sweetened Frozen Strawberries220.04NA1.17140.5NA25.81941.45.950.12145
AvocadosRaw Avocados240.38141.157.50.28NA1039620.79141.27145
Yellow PlantainsRaw Yellow Plantains5.950.15NA1.171.40.29NA63.59662.987.940.38129
BreadfruitRaw Breadfruit33.70.17NA1.0749.60.12NA59.59721.23.970.24140
Frozen Red Sour CherriesCherries, sour, red, frozen, unsweetened25.80.18NA1.05180.11NA31.8246020.2173
Acerola JuiceRaw Acerola Juice200.17NA0.9924NANA181920.25.950.2187
JujubeRaw Jujube41.70.14NA0.95200.17NA45.6496NA5.950.099155
DurianRaw or Frozen Durian120.41NA0.8559.50.64NA77.4865NA3.970.56129
StrawberriesRaw Strawberries31.80.0958.730.8125.80.77NA47.63040.7920.28180
Sweetened Frozen Pineapple ChunksPineapple, frozen, chunks, sweetened180.2NA0.79202.1NA7.941980.23.970.22153
ApricotsRaw Apricots25.80.15NA0.77200.15NA45.65140.220.4171
Sweetened Frozen BlueberriesBlueberries, frozen, sweetened120.077NA0.773.970.52NA141190.420.12154
Minerals in Top 100 Raw Fruits & Nuts with the highest Iron content per 7 oz
In the above table you can find and compare the amount of minerals in raw fruits & nuts , sorted by most amount of Iron per 7 ounces.
Top 5 raw fruits & nuts with most amount of iron per 7 ounces are:
- Dried Whole Sesame Seeds
- Dried Pumpkin And Squash Seed Kernels
- Hulled Hemp Seeds
- Dried Chia Seeds
- Dried Watermelon Seed Kernels