Canned Small Ripe OlivesCanned Small Ripe Olives760.22NA5.43.450.017NA2.66.90.786340.1969
MulberriesRaw Mulberries910.14NA4.342NANA88.44511.423.30.28204
Canned Jumbo OlivesCanned Ripe Jumbo Olives1160.28NA4.14.940.025NA3.7111.19070.27104
Cherries, sour, red, canned, water pack, solids and liquidsCherries, sour, red, canned, water pack, solids and liquids30.60.19NA3.816.70.21NA27.8272019.40.19250
RoselleRaw Roselle439NANA3.02104NANA75.5424NA12.2NA177
Sesame FlourHigh fat Sesame Flour30.20.29NA2.968.60.28NA15380.4NA7.82.030.17
Seedless Raspberries PureeRaspberries, puree, seedless340.17NA2.6336.60.84NA48.8412NA9.760.44219
Roasted Sesame SeedsRoasted Whole Sesame Seeds1750.44NA2.6630.44NA113846.11.951.270.58
KiwanoHorned melon29.50.045NA2.57910.089NA84280NA4.551.1202
Whole Sesame SeedsDried Whole Sesame Seeds1700.71NA2.5461.30.43NA11081.761.91.350.82
Grapes, canned, thompson seedless, water pack, solids and liquidsGrapes, canned, thompson seedless, water pack, solids and liquids250.14NA2.45150.098NA452680.25150.13222
Black CurrantsRaw European Black Currants87.30.14NA2.44380.41NA94511NA3.170.43130
ElderberriesRaw Elderberries520.084NA2.26.85NANA53.43840.828.20.15109
Acerola JuiceRaw Acerola Juice43.50.37NA2.1752NANA394220.43130.43410
Frozen StrawberriesStrawberries, frozen, unsweetened45.70.14NA2.1431.40.83NA3742325.70.37257
CarissaRaw Carissa17.70.34NA2.126NANA11.3419NA4.84NA136
LemonRaw Lemons Without Peel89.70.13NA2.0727.60.1NA554761.386.90.21307
Blueberries, wild, canned, heavy syrup, drainedBlueberries, wild, canned, heavy syrup, drained17.8NANA2.065.62.15NA1343NA0.930.1166
LimesRaw Limes1100.22NA2200.027NA603401.336.670.37294
RowalRaw Rowal13.50.95NA2290.14NA47118NA3.60.3964.3
Native PersimmonsRaw Native Persimmons21.3NANA1.97NANANA20.5244NA0.79NA50.7
Dried Goji BerriesGoji berries, dried54.4NANA1.95NANANANANANA85.4NA2.15
Dried LongansLongans, dried15.70.28NA1.9160.087NA68.5230NA16.80.0776.15
GroundcherriesRaw Groundcherries17NANA1.9NANANA75.5NANANANA161
Dried Fresh Chinese JujubeJujube, Chinese, fresh, dried22.40.083NA1.8NA11NA2477.201.780.147.2
Red CurrantsRaw Red And White Currants590.19NA1.823.20.33NA78.64911.071.80.41150
Cherries, sour, red, canned, light syrup pack, solids and liquidsCherries, sour, red, canned, light syrup pack, solids and liquids13.30.091NA1.7680.097NA13.3127NA9.330.093106
Lemon PeelRaw Lemon Peel2850.2NA1.732NANA25.53401.512.80.53174
Peaches, dried, sulfured, stewed, without added sugarPeaches, dried, sulfured, stewed, without added sugar11.70.15NA1.7170.13NA49.44160.262.60.23101
Frozen BoysenberriesBoysenberries, frozen, unsweetened540.16NA1.7321.1NA542780.420.44172
Peaches, dehydrated (low-moisture), sulfured, stewedPeaches, dehydrated (low-moisture), sulfured, stewed120.15NA1.717.30.13NA49.6417NA30.2446.6
Raw Sulfured Dried PeachesPeaches, dried, sulfured, uncooked11.70.15NA1.717.60.13NA49.84170.212.930.2413.3
Raw Sulfured Dehydrated PeachesPeaches, dehydrated (low-moisture), sulfured, uncooked11.70.15NA1.717.50.13NA50416NA3.080.242.3
Canned Coconut MilkNuts, coconut milk, canned (liquid expressed from grated meat and water)9.140.11NA1.6823.40.39NA48.7112NA6.60.2837
Canned Prune JuicePrune juice, canned170.09684.81.6619.70.21NA35.23890.855.630.3114
Passion-fruit, PurpleRaw Passion-fruit, Purple12.40.089NA1.6530NANA703590.62290.175
ChiaDried Chia Seeds1300.19NA1.6690.56NA17783.711.43.30.941.2
Squash Seed KernelsDried Pumpkin And Squash Seed Kernels8.230.24NA1.581060.81NA2211451.71.251.40.94
Coconut WaterCoconut Water (liquid From Coconuts)1260.21NA1.531320.75NA10513165.265530.53500
Cherries, sour, canned, water pack, drainedCherries, sour, canned, water pack, drained26NANA1.52190.14NA38274NA9.520.17210
TahiniSesame Butter from Roasted Kernels71.60.27NA1.5160.24NA12369.65.819.30.780.51
BlackberriesRaw Blackberries67.40.38NA1.4446.51.5NA513770.932.331.23205
Hemp SeedsHulled Hemp Seeds12.70.29NA1.441271.37NA2982174.670.91.80.9
Cherries, sour, red, canned, heavy syrup pack, solids and liquidsCherries, sour, red, canned, heavy syrup pack, solids and liquids110.073NA1.436.60.079NA1110207.70.06683
Roasted Squash Seed KernelsRoasted Pumpkin And Squash Seed Kernels9.060.22NA1.4960.78NA2051371.643.141.330.35
Mammy-appleRaw Mammy-apple21.60.17NA1.3731.4NANA21.6921.1829.40.2169
Toasted Sesame Seed KernelsToasted Hulled Sesame Seed Kernels230.26NA1.37610.25NA13771.66.076.881.80.88
Plums, canned, purple, light syrup pack, solids and liquidsPlums, canned, purple, light syrup pack, solids and liquids14.30.06NA1.377.940.051NA20.6148031.70.13132
Frozen RaspberriesRed Frozen Raspberries430.16NA1.36411.1NA53.6329NA7.140.55152
Peaches, canned, water pack, solids and liquidsPeaches, canned, water pack, solids and liquids8.330.23NA1.33210.2NA41.74131.2512.50.38388
RaspberriesRaw Raspberries480.17NA1.3342.31.3NA55.82900.381.920.81165
Boiled European ChestnutsBoiled and Steamed European Chestnuts350.36NA1.3241.20.65NA75.6546NA20.60.1952
Canned Tamarind NectarTamarind nectar, canned17.50.025NA1.370.035NA3.547.4NA12.30.035149
Watermelon Seed KernelsDried Watermelon Seed Kernels9.70.12NA1.3920.29NA136116NA17.81.840.91
StrawberriesRaw Strawberries500.1513.81.340.61.2NA754781.253.130.44284
Oranges with Peel Raw Oranges with Peel 1110.09NA1.2722.2NANA353111.13.170.17131
Canned Blackberry JuiceBlackberry juice, canned31.60.3NA1.2655.3NANA31.63550.792.631.08239
Raspberries PureeRaspberries Puree with Seeds420.16NA1.2545.51.23NA54.5355NA7.270.56156
Frozen BlackberriesBlackberries, frozen, unsweetened45.30.19NA1.2534.41.9NA472190.631.560.39128
Pineapple, canned, water pack, solids and liquidsPineapple, canned, water pack, solids and liquids470.33NA1.2556.33.5NA12.53971.253.130.38284
Grapes, canned, thompson seedless, heavy syrup pack, solids and liquidsGrapes, canned, thompson seedless, heavy syrup pack, solids and liquids130.071NA1.247.90.05NA22.41360.136.580.066105
QuincesRaw Quinces19.30.23NA1.2314NANA303461.0570.07147
Casaba MelonsRaw Casaba Melons39.30.21NA1.239.30.13NA186501.43320.25328
KumquatsRaw Kumquats87.30.13NA1.2280.19NA26.82620140.24114
Cashew NutsRaw Cashew Nuts6.70.4NA1.2530.3NA1071193.62.171.050.94
TamarindsRaw Tamarinds310.036NA1.1738.5NANA47.32630.5411.70.04213
Peaches, dried, sulfured, stewed, with added sugarPeaches, dried, sulfured, stewed, with added sugar7.770.1NA1.1711.70.086NA342830.681.940.1769.3
Frozen LoganberriesLoganberries, frozen47.30.21NA1.16382.27NA47.32640.361.80.62154
Frozen Red Sour CherriesCherries, sour, red, frozen, unsweetened28.30.2NA1.1519.60.12NA34.827002.170.22190
Grapefruit, sections, canned, water pack, solids and liquidsGrapefruit, sections, canned, water pack, solids and liquids41.70.19NA1.1427.80.019NA27.83672.55.560.25250
Canned With Sucralose Guava NectarGuava nectar, with sucralose, canned16.70.052NA1.134.170.12NA6.2568.80.2112.50.042180
Cherries, sour, red, canned, extra heavy syrup pack, solids and liquidsCherries, sour, red, canned, extra heavy syrup pack, solids and liquids8.770.057NA1.14.40.061NA7.980NA6.140.05361
Raw Sulfured Dried ApricotsApricots, dried, sulfured, uncooked230.14NA1.113.30.098NA29.54820.914.150.1613
Toasted Sunflower SeedsToasted Sunflower Seed Kernels no Salt9.20.3NA1.1210.34NA18779.3NA0.480.860.16
Bottled Lime JuiceUnsweetened Canned or Bottled Lime Juice570.14NA1.133.30.038NA47.63570.48760.29441
Prune pureePrune puree12NANA1.1NANANA28332NA8.95NA11.7
Cherries, sweet, canned, juice pack, solids and liquidsCherries, sweet, canned, juice pack, solids and liquids260.14NA1.0722.20.11NA40.724305.560.19157
FlaxseedSeeds, flaxseed47.80.23NA1.0773.40.46NA1201524.765.60.811.3
Orange-grapefruit juice, canned or bottled, unsweetenedOrange-grapefruit juice, canned or bottled, unsweetened18.60.18NA1.0723.30.04NA32.63670.236.980.16206
Lotus SeedsRaw Lotus Seeds49.40.11NA1.07630.7NA189412NA1.120.3186.5
Roasted CashewsDry Roasted Cashew Nuts7.840.39NA1.0545.30.14NA85.4982.042.80.980.3
Roasted Japanese ChestnutsNuts, chestnuts, japanese, roasted17.40.36NA1.04321.03NA46.3212NA9.450.7125
Oil Roasted CashewsOil Roasted Cashew Nuts7.40.35NA1.04470.29NA921093.52.240.920.6
PrunesRaw Dehydrated Prunes21.20.18NA1.04190.092NA33312NA1.470.221.18
Stewed PrunesStewed dehydrated Prunes21.20.18NA1.0418.60.092NA32.7312NA1.770.2260
Frozen Wild BlueberriesBlueberries, wild, frozen30NANA112.35.04NA23119NA5.261.18151
Sesame Seed KernelsDried Hulled Sesame Seed Kernels9.50.22NA154.70.23NA10658.65.457.451.070.59
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 liquids23.30.22NA116.70.5NA30260NA100.27305
SapodillaRaw Sapodilla25.30.1NA0.9614.5NANA14.52330.7214.50.1294
Boiled Japanese ChestnutsBoiled and Steamed Japanese Chestnuts19.60.36NA0.95321.03NA46.4213NA8.930.71154
Plums, canned, heavy syrup, drainedPlums, canned, heavy syrup, drained11.20.052NA0.945.6NANA17104021.30.07985.5
Plums, canned, purple, heavy syrup pack, solids and liquidsPlums, canned, purple, heavy syrup pack, solids and liquids100.042NA0.945.60.035NA14.6102021.30.07985.5
Japanese ChestnutsRaw Japanese Chestnuts200.36NA0.94321.03NA46.8214NA9.10.7140
Dried Japanese ChestnutsNuts, chestnuts, japanese, dried200.36NA0.94321.03NA47213NA9.440.712.77
SoursopRaw Soursop21.20.13NA0.9132NANA414210.9121.20.15123
Sunflower SeedsDried Sunflower Seed Kernels13.40.31NA0.955.70.33NA1131109.081.540.860.81
Frozen Melon BallsMelon balls, frozen30.30.18NA0.8842.40.12NA36.4848NA940.52274
Seeded RaisinsRaisins, seeded9.460.1NA0.88100.09NA25.32790.29.460.0615.6
Cashew ButterPlain Cashew Butter no Salt7.330.37NA0.86440.14NA78931.962.560.880.5
Plums, dried (prunes), stewed, with added sugarPlums, dried (prunes), stewed, with added sugar170.15NA0.8415.30.074NA26.62520.811.60.1852.5
Minerals in Top 100 Fruits & Nuts with the highest Iron content per 100 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 100 calories.
Top 5 fruits & nuts with most amount of iron per 100 calories are:
- Canned Small Ripe Olives
- Raw Mulberries
- Canned Ripe Jumbo Olives
- Cherries, sour, red, canned, water pack, solids and liquids
- Raw Roselle