Fruits rich in Iron on Vegan Nutrients Project

Compare minerals in fruits that are rich in Iron. The fruits containing most amount of Iron will be on the top. Press the or buttons to sort by another nutrient.

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Data from the USDA Agricultural Research Service.  The amount of nutrients is per 100g edible portion of given food.
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The minerals view of Fruits rich in Iron

Main	Minerals
	Calcium Ca (mg)	Copper, Cu (mcg)	Fluoride, F (mg)	Iron, Fe (mg)	Magnesium, Mg (mg)	Manganese, Mn (mg)	Phosphorus, P (mg)	Potassium, K (mg)	Selenium, Se (mcg)	Sodium, Na (mg)	Zinc, Zn (mg)
Apricots, dehydrated (low-moisture), sulfured, uncooked	61	0.576	0	6.310	63	0.369	157	1850	0	13	1
Peaches, dehydrated (low-moisture), sulfured, uncooked	38	0.493	0	5.510	57	0.413	162	1351	0	10	0.780
Longans, dried	45	0.807	0	5.400	46	0.248	196	658	0	48	0.220
Peaches, dried, sulfured, uncooked	28	0.364	0	4.060	42	0.305	119	996	0.500	7	0.570
Prunes, dehydrated (low-moisture), uncooked	72	0.611	0	3.520	64	0.312	112	1058	0	5	0.750
Olives, ripe, canned (jumbo-super colossal)	94	0.226	0	3.320	4	0.020	3	9	0.900	898	0.220
Olives, ripe, canned (small-extra large)	88	0.251	0	3.300	4	0.020	3	8	0.900	872	0.220
Currants, zante, dried	86	0.468	0	3.260	41	0.469	125	892	0.700	8	0.660
Raw tamarinds	74	0.086	0	2.800	92	0	113	628	1.300	28	0.100
Prune puree	31	0	0	2.800	0	0	72	852	0	23	0
Fruit, mixed, (prune and apricot and pear), dried	38	0.385	0	2.710	39	0.227	77	796	0	18	0.500
Apricots, dried, sulfured, uncooked	55	0.343	0	2.660	32	0.235	71	1162	2.200	10	0.390
Raisins, seeded	28	0.302	0	2.590	30	0.267	75	825	0.600	28	0.180
Raw native persimmons	27	0	0	2.500	0	0	26	310	0	1	0
Apricots, dehydrated (low-moisture), sulfured, stewed	24	0.227	0	2.480	25	0.145	62	728	0	5	0.390
Peaches, dehydrated (low-moisture), sulfured, stewed	16	0.202	0	2.260	23	0.170	66	554	0	4	0.320
Raw rowal	15	1.060	0	2.200	32	0.155	52	131	0	4	0.430
Pears, dried, sulfured, uncooked	34	0.371	0	2.100	33	0.327	59	533	0.200	6	0.390
Figs, dried, uncooked	162	0.287	0	2.030	68	0.510	67	680	0.600	10	0.550
Apples, dehydrated (low moisture), sulfured, uncooked	19	0.271	0	2	22	0.128	55	640	1.800	124	0.290
	Calcium Ca (mg)	Copper, Cu (mcg)	Fluoride, F (mg)	Iron, Fe (mg)	Magnesium, Mg (mg)	Manganese, Mn (mg)	Phosphorus, P (mg)	Potassium, K (mg)	Selenium, Se (mcg)	Sodium, Na (mg)	Zinc, Zn (mg)
Raisins, seedless	50	0.318	233.900	1.880	32	0.299	101	749	0.600	11	0.220
Raw mulberries	39	0.060	0	1.850	18	0	38	194	0.600	10	0.120
Jujube, dried	79	0.265	0	1.800	37	0.305	100	531	0	9	0.190
Raisins, golden seedless	53	0.363	0	1.790	35	0.308	115	746	0.700	12	0.320
Litchis, dried	33	0.631	0	1.700	42	0.234	181	1110	1.300	3	0.280
Raw abiyuch	8	0.057	0	1.610	24	0.182	47	304	0	20	0.310
Raw purple (granadilla) passion-fruit	12	0.086	0	1.600	29	0	68	348	0.600	28	0.100
Raw elderberries	38	0.061	0	1.600	5	0	39	280	0.600	6	0.110
Raw european black currants	55	0.086	0	1.540	24	0.256	59	322	0	2	0.270
Apricots, dried, sulfured, stewed, with added sugar	15	0.138	0	1.520	15	0.088	38	443	0	3	0.240
Raw roselle	215	0	0	1.480	51	0	37	208	0	6	0
Apples, dried, sulfured, uncooked	14	0.191	0	1.400	16	0.090	38	450	1.300	87	0.200
Cherries, sour, red, canned, light syrup pack, solids and liquids	10	0.068	0	1.320	6	0.073	10	95	0	7	0.070
Peaches, dried, sulfured, stewed, without added sugar	9	0.117	0	1.310	13	0.098	38	320	0.200	2	0.180
Raw (natal-plum) carissa	11	0.210	0	1.310	16	0	7	260	0	3	0
Cherries, sour, red, canned, heavy syrup pack, solids and liquids	10	0.066	0	1.300	6	0.072	10	93	0	7	0.060
Cherries, sour, red, canned, extra heavy syrup pack, solids and liquids	10	0.065	0	1.260	5	0.070	9	91	0	7	0.060
Peaches, dried, sulfured, stewed, with added sugar	8	0.107	0	1.200	12	0.089	35	292	0.700	2	0.170
Prune juice, canned	12	0.068	60.200	1.180	14	0.151	25	276	0.600	4	0.210
Prunes, dehydrated (low-moisture), stewed	24	0.204	0	1.170	21	0.104	37	353	0	2	0.250
	Calcium Ca (mg)	Copper, Cu (mcg)	Fluoride, F (mg)	Iron, Fe (mg)	Magnesium, Mg (mg)	Manganese, Mn (mg)	Phosphorus, P (mg)	Potassium, K (mg)	Selenium, Se (mcg)	Sodium, Na (mg)	Zinc, Zn (mg)
Bananas, dehydrated, or banana powder	22	0.391	0	1.150	108	0.574	74	1491	3.900	3	0.610
Plums, dried (prunes), stewed, with added sugar	21	0.180	0	1.040	19	0.092	33	312	1	2	0.220
Dates, deglet noor	39	0.206	0	1.020	43	0.262	62	656	3	2	0.290
Pears, dried, sulfured, stewed, without added sugar	16	0.180	0	1.020	16	0.159	28	258	0.100	3	0.190
Raw red and white currants	33	0.107	0	1	13	0.186	44	275	0.600	1	0.230
Raw (marmalade plum) sapotes	39	0	0	1	30	0	28	344	0	10	0
Grapes, canned, thompson seedless, water pack, solids and liquids	10	0.056	0	0.980	6	0.039	18	107	0.100	6	0.050
Pears, dried, sulfured, stewed, with added sugar	15	0.171	0	0.970	15	0.151	27	245	2.400	3	0.180
Apricots, dried, sulfured, stewed, without added sugar	19	0.121	0	0.940	11	0.083	25	411	0.800	4	0.140
Grapes, canned, thompson seedless, heavy syrup pack, solids and liquids	10	0.054	0	0.940	6	0.038	17	103	0.100	5	0.050
Plums, dried (prunes), uncooked	43	0.281	4	0.930	41	0.299	69	732	0.300	2	0.440
Apple juice, frozen concentrate, unsweetened, undiluted, without added ascorbic acid	20	0.050	0	0.910	17	0.225	25	448	0.400	25	0.130
Apple juice, frozen concentrate, unsweetened, undiluted, with added ascorbic acid	20	0.050	0	0.910	17	0.225	25	448	0.400	25	0.130
Pineapple juice, frozen concentrate, unsweetened, undiluted	39	0.313	0	0.900	35	3.439	28	472	0.400	3	0.400
Dates, medjool	64	0.362	0	0.900	54	0.296	62	696	0	1	0.440
Apricots, frozen, sweetened	10	0.064	0	0.900	9	0.050	19	229	0.400	4	0.100
Figs, dried, stewed	70	0.124	0	0.880	29	0.220	29	294	0.200	4	0.240
Raw kumquats	62	0.095	0	0.860	20	0.135	19	186	0	10	0.170
Plums, canned, purple, light syrup pack, solids and liquids	9	0.038	0	0.860	5	0.032	13	93	0	20	0.080
Boysenberries, frozen, unsweetened	27	0.080	0	0.850	16	0.547	27	139	0.200	1	0.220
	Calcium Ca (mg)	Copper, Cu (mcg)	Fluoride, F (mg)	Iron, Fe (mg)	Magnesium, Mg (mg)	Manganese, Mn (mg)	Phosphorus, P (mg)	Potassium, K (mg)	Selenium, Se (mcg)	Sodium, Na (mg)	Zinc, Zn (mg)
Plums, canned, heavy syrup, drained	10	0.046	0	0.840	5	0	15	93	0	19	0.070
Plums, canned, purple, heavy syrup pack, solids and liquids	9	0.037	0	0.840	5	0.031	13	91	0	19	0.070
Plums, canned, purple, extra heavy syrup pack, solids and liquids	9	0.036	0	0.820	5	0.031	12	89	0	19	0.070
Raw lemon peel	134	0.092	0	0.800	15	0	12	160	0.700	6	0.250
Raw sapodilla	21	0.086	0	0.800	12	0	12	193	0.600	12	0.100
Blackberries, frozen, unsweetened	29	0.120	0	0.800	22	1.223	30	140	0.400	1	0.250
With peel raw oranges	70	0.057	0	0.800	14	0	22	196	0.700	2	0.110
Raw orange peel	161	0.092	0	0.800	22	0	21	212	1	3	0.250
Strawberries, frozen, unsweetened	16	0.049	0	0.750	11	0.290	13	148	0.700	2	0.130
Tamarind nectar, canned	10	0.014	0	0.750	4	0.020	2	27	0	7	0.020
Persimmons, japanese, dried	25	0.442	0	0.740	31	1.390	81	802	0	2	0.420
Raw (bullock+qs-heart) custard-apple	30	0	0	0.710	18	0	21	382	0	4	0
Raw (mamey) mammy-apple	11	0.086	0	0.700	16	0	11	47	0.600	15	0.100
Raw quinces	11	0.130	0	0.700	8	0	17	197	0.600	4	0.040
With peel raw lemons	61	0.260	0	0.700	12	0	15	145	0	3	0.100
Raw raspberries	25	0.090	0	0.690	22	0.670	29	151	0.200	1	0.420
Raspberries, frozen, red, sweetened	15	0.105	0	0.650	13	0.650	17	114	0.300	1	0.180
Blackberries, canned, heavy syrup, solids and liquids	21	0.133	0	0.650	17	0.697	14	99	0.300	3	0.180
Loganberries, frozen	26	0.117	0	0.640	21	1.247	26	145	0.200	1	0.340
Apricots, canned, extra heavy syrup pack, without skin, solids and liquids	8	0.064	0	0.620	8	0.050	15	126	0	13	0.100
	Calcium Ca (mg)	Copper, Cu (mcg)	Fluoride, F (mg)	Iron, Fe (mg)	Magnesium, Mg (mg)	Manganese, Mn (mg)	Phosphorus, P (mg)	Potassium, K (mg)	Selenium, Se (mcg)	Sodium, Na (mg)	Zinc, Zn (mg)
Raw blackberries	29	0.165	0	0.620	20	0.646	22	162	0.400	1	0.530
California raw avocados	13	0.170	0	0.610	29	0.149	54	507	0.400	8	0.680
Raw (sweetsop) sugar-apples	24	0.086	0	0.600	21	0	32	247	0.600	9	0.100
Raw limes	33	0.065	0	0.600	6	0.008	18	102	0.400	2	0.110
Raw jackfruit	34	0.187	0	0.600	37	0.197	36	303	0.600	3	0.420
Raw soursop	14	0.086	0	0.600	21	0	27	278	0.600	14	0.100
Without peel raw lemons	26	0.037	0	0.600	8	0.030	16	138	0.400	2	0.060
Raw plantains	3	0.081	0	0.600	37	0	34	499	1.500	4	0.140
Strawberries, frozen, sweetened, sliced	11	0.020	0	0.590	7	0.250	13	98	0.700	3	0.060
Cherries, sweet, canned, juice pack, solids and liquids	14	0.073	0	0.580	12	0.061	22	131	0	3	0.100
Plantains, cooked	2	0.066	0	0.580	32	0	28	465	1.400	5	0.130
All commercial varieties raw avocados	12	0.190	7	0.550	29	0.142	52	485	0.400	7	0.640
Apricots, canned, water pack, without skin, solids and liquids	8	0.068	0	0.540	9	0.053	16	154	0	11	0.110
Raw breadfruit	17	0.084	0	0.540	25	0.060	30	490	0.600	2	0.120
Cherries, sour, red, frozen, unsweetened	13	0.090	0	0.530	9	0.057	16	124	0	1	0.100
Cranberries, dried, sweetened	10	0.080	0	0.530	5	0.265	8	40	0.500	3	0.110
Fruit salad, (pineapple and papaya and banana and guava), tropical, canned, heavy syrup, solids and liquids	13	0.080	0	0.520	13	0	7	131	0.500	2	0.110
Raw acerola juice	10	0.086	0	0.500	12	0	9	97	0.100	3	0.100
Olives, pickled, canned or bottled, green	52	0.120	0	0.490	11	0	4	42	0.900	1556	0.040
Strawberries, canned, heavy syrup pack, solids and liquids	13	0.063	0	0.490	8	0.200	12	86	0.300	4	0.090
	Calcium Ca (mg)	Copper, Cu (mcg)	Fluoride, F (mg)	Iron, Fe (mg)	Magnesium, Mg (mg)	Manganese, Mn (mg)	Phosphorus, P (mg)	Potassium, K (mg)	Selenium, Se (mcg)	Sodium, Na (mg)	Zinc, Zn (mg)

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The minerals view of Fruits rich in Iron

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