MulberriesRaw Mulberries6.980.20.74.33NA0.35NA42025406.0754.413
RoselleRaw Roselle85.70.0670.171.9NANANANA073.5NANANA9.06
KiwanoHorned melon47.70.170.13.851.250.43NA20.5NA36NANANA7.7
Black CurrantsRaw European Black Currants570.240.241.431.90.31NANA0862NA4.76NA7.33
ElderberriesRaw Elderberries1230.290.252.050.580.95NA24.70148NANANA6.58
Acerola JuiceRaw Acerola Juice3260.260.785.22.670.052NA183020870NA2.3518.36.52
Frozen StrawberriesStrawberries, frozen, unsweetened170.190.323.960.930.24NA146035302.5196.43
CarissaRaw Carissa9.680.190.290.97NANANANA0184NANANA6.34
LemonRaw Lemons Without Peel10.30.410.211.031.970.83NA114054801.5506.2
LimesRaw Limes200.30.222.170.43NA80029102.266
RowalRaw Rowal51.4NANANANANANANANA69.7NANANA5.95
Native PersimmonsRaw Native PersimmonsNANANANANANANANA0156NANANA5.9
Dried Goji BerriesGoji berries, driedNANANANANANANANANA41.6NANANA5.85
Dried LongansLongans, driedNA0.0420.521.05NANANANA029.4NANANA5.66
GroundcherriesRaw Groundcherries2040.620.2316NANANANA062.3NANANA5.66
Dried Fresh Chinese JujubeJujube, Chinese, fresh, driedNA0.050.057NANANANANA0232NANANA5.43
Red CurrantsRaw Red And White Currants10.70.210.270.540.340.38NA43022000.54595.36
Lemon PeelRaw Lemon Peel190.380.512.552.041.1NA83082301.605.1
Frozen BoysenberriesBoysenberries, frozen, unsweetened180.320.224.61.50.34NA378018.605.246.85.1
Raw Sulfured Dried PeachesPeaches, dried, sulfured, uncooked1360.0030.275.50.710.084NA006.0300.2419.75.1
Raw Sulfured Dehydrated PeachesPeaches, dehydrated (low-moisture), sulfured, uncooked65.50.0360.14.450.480.15NA6.4609.80NANA5.1
Passion-fruit, PurpleRaw Passion-fruit, Purple19800.44.64NA0.31NA43.309300.0622.164.95
BlackberriesRaw Blackberries76.70.140.184.51.930.21NA174014708.161384.33
Mammy-appleRaw Mammy-apple70.60.120.242.350.610.59NA82.4082.4NANANA4.1
Frozen RaspberriesRed Frozen Raspberries21.40.480.543.62.150.33NA15009404NA4.07
RaspberriesRaw Raspberries11.50.180.223.451.90.3219.8121015105454
StrawberriesRaw Strawberries9.380.230.213.61.170.441.8225055102.720.63.84
Oranges with Peel Raw Oranges with Peel 620.480.242.41.570.44NA1430338NANANA3.8
Frozen BlackberriesBlackberries, frozen, unsweetened280.140.225.660.710.29NA159014.505.5933.75
QuincesRaw Quinces10.50.110.161.050.430.21NA15.8079NANANA3.7
Casaba MelonsRaw Casaba Melons00.160.332.50.91.75NA85.7023400.5426.83.64
KumquatsRaw Kumquats63.40.160.381.80.880.15NA72018500.6303.63
TamarindsRaw Tamarinds2.50.540.192.430.180.083NA17.604.400.133.53.5
Frozen Red Sour CherriesCherries, sour, red, frozen, unsweetened2870.290.220.891.160.44NA32.601100.339.83.46
Raw Sulfured Dried ApricotsApricots, dried, sulfured, uncooked2240.0190.0923.220.640.18NA12.401.2405.43.863.3
PrunesRaw Dehydrated Prunes780.10.152.650.370.66NA1.77000NANA3.1
SapodillaRaw Sapodilla1100.0720.720.910.13NA50.6053NANANA2.9
SoursopRaw Soursop00.320.234.11.150.27NA63.609400.361.82.73
Orange PeelRaw Orange Peel650.370.282.81.50.54NA930421NA0.77NA2.47
Raw Dried FigsFigs, dried, uncooked00.10.0990.750.520.13NA1101.4500.4218.82.45
ApricotsRaw Apricots6000.190.253.751.50.34NA56.3062.505.5620.62.44
Raw Sulfured Dried PearsPears, dried, sulfured, uncooked00.0090.171.570.180.082NA00800.06923.42.4
WatermelonRaw Watermelon2800.330.211.782.20.45NA3008100.512.4
Prickly PearsRaw Prickly Pears14.60.10.443.37NA0.44NA440102NANANA2.2
GooseberriesRaw Gooseberries1020.270.22.051.950.55NA410189NA2.52NA2.1
Custard-appleRaw Custard-apple5.940.240.31.50.40.66NANA057NANANA2.1
Dried Zante CurrantsCurrants, zante, dried4.140.170.151.67NA0.31NA10.304.8600.113.41.94
Peaches, YellowRaw Yellow Peaches1230.180.246.21.180.19NA30.8050.805.6201.92
Red Sour CherriesRaw Red Sour Cherries3840.180.242.40.860.26NA4806000.4212.61.92
Sugar-applesRaw Sugar-apples00.350.362.80.720.64NA44.70116NANANA1.9
NectarinesRaw Nectarines1160.230.187.671.260.17NA3403705.25151.9
Sweetened Red Frozen RaspberriesRaspberries, frozen, red, sweetened8.740.0550.130.670.440.099NA75.704802.1191.9
Mamey SapoteRaw Mamey Sapote170.0310.283.460.961.74NA17055.6NA5.1NA1.9
Cantaloupe MelonsRaw Cantaloupe Melons14910.360.176.480.930.64NA185032400.44221.85
Sweetened Frozen StrawberriesSliced Sweetened Frozen Strawberries3.130.050.161.250.340.094NA47012900.725.31.84
Dried LitchisLitchis, dried00.0110.623.36NA0.097NA13019800.341.731.84
JujubeRaw Jujube7.60.0760.153.4NA0.31NANA0262NANANA1.82
Passion-fruit Juice, YellowRaw Passion-fruit Juice, Yellow23500.5111.2NA0.3NA4009100.0521.8
LoquatsRaw Loquats4850.120.151.15NA0.64NA89.406.4NANANA1.8
PapayasRaw Papayas3280.160.192.51.330.27NA258042502.1181.74
PineappleRaw Pineapple180.470.1931.280.67NA108028700.124.21.74
Raw Sulfured Dried ApplesApples, dried, sulfured, uncooked000.21.140.30.15NA004.800.653.71.73
Sweet CherriesRaw Sweet Cherries14.30.130.160.730.950.23NA19033.300.33101.7
Traditional PineappleTraditional Raw Pineapple200.520.193.131.30.71NA73.3NA1130NA4.671.67
Extra Sweet PineappleRaw Extra Sweet Pineapple17.60.470.1931.280.67NA112NA33200.124.11.65
BreadfruitRaw Breadfruit00.320.0872.621.330.29NA40.8084.500.291.461.57
Red Or Green GrapesRaw Red Or Green Grapes130.30.30.820.220.37NA8.701400.8363.51.57
Frozen NanceNance, frozen, unsweetened16.40.0620.0741.20.740.086NA33NA380NA5.14491.56
Pink Grapefruit JuiceRaw Pink Grapefruit Juice1690.310.151.541.450.34NA7702920NANA1.54
White Grapefruit JuiceRaw White Grapefruit Juice7.70.310.151.541.450.34NA77029201.701.54
Green KiwifruitRaw Green Kiwifruit19.70.130.121.680.90.31NA123045607.21981.52
CranberriesRaw Cranberries19.60.0780.130.661.920.37NA6.5209108.632.61.5
FigsRaw Figs28.40.240.21.621.20.46NA24.308.100.45191.5
Green PlantainsRaw Green PlantainsNA0.20.21.11.050.14NA55.3NA40NANANA1.5
BlueberriesRaw Blueberries15.80.190.222.20.650.271.5831.6051031021.47
CrabapplesRaw Crabapples7.90.120.0790.39NANANANA031.6NANANA1.42
Honeydew MelonsRaw Honeydew Melons250.320.13.51.30.73NA158015000.17241.4
Passion-fruit Juice, PurpleRaw Passion-fruit Juice, Purple21200.778.6NA0.29NA41017500.0592.351.4
LitchisRaw Litchis00.050.32.74NA0.45NA63.6032500.321.81.4
Sweetened Frozen Pineapple ChunksPineapple, frozen, chunks, sweetened6.980.350.11.050.370.26NA38.402800.072.441.4
Tangerine JuiceRaw Tangerine Juice910.420.140.70.870.29NA35021600.9101.4
Sweetened Frozen BlueberriesBlueberries, frozen, sweetened7.060.0710.180.890.440.21NA24.703.5301.8462.51.38
Muscadine GrapesRaw Muscadine Grapes15.8NA7.9NANANANA10.5NA34.2NANANA1.37
Yellow PlantainsRaw Yellow Plantains1380.150.191.650.740.6NA54045.200711.35
Fresh Orange juiceRaw Orange juice66.70.60.22.671.270.27NA200033300.270.671.33
American Type GrapesRaw American Type Grapes22.40.410.261.340.110.49NA1801800.8565.41.3
Sweetened Frozen Peach SlicesPeaches, frozen, sliced, sweetened44.70.0410.112.10.420.057NA9.57030101.987.021.2
Dried PlumsRaw Dried Plums48.80.0640.232.350.530.26NA500.7500.5474.41.16
GuavasRaw Common Guavas1370.30.184.820.49NA2160100703.2211.51.15
PlumsRaw Plums1110.180.172.70.880.19NA32.606201.741.71.1
Lemon JuiceRaw Lemon Juice00.330.21.241.80.63NA273052802.0501.1
Green Anjou PearsRaw Green Anjou Pears4.550.0450.10.690.20.12NA41NA20NA0.5519.51.1
Deglet Noor DatesDates, deglet noor00.0550.071.360.630.18NA20.200.4300.0532.871.1
PomegranatesRaw Pomegranates00.240.191.061.360.27NA13703702.1759.31.1
CherimoyaRaw Cherimoya00.40.522.581.381.03NA92050.4NA1.08NA1.08
Lime JuiceRaw Lime Juice240.30.181.71.480.46NA120036002.647.21.08
Frozen BlueberriesBlueberries, frozen, unsweetened11.80.190.223.060.740.35NA41014.702.82961.06
AvocadosRaw Avocados130.130.243.262.60.48NA152018.803.939.41.03
ZESPRI SunGold KiwifruitRaw ZESPRI SunGold Kiwifruit4.7600.351.10.570.38NA1480.3876806.67291
Medjool DatesDates, medjool7.60.0540.0651.740.870.27NA16.2NA00NA2.920.97
Vitamins in Top 100 Raw Fruits with the highest Iron content per 300 kcal
In the above table you can find and compare the amount of vitamins in raw fruits , sorted by most amount of Iron per 300 calories.
Top 5 raw fruits with most amount of iron per 300 calories are:
- Raw Mulberries
- Raw Roselle
- Horned melon
- Raw European Black Currants
- Raw Elderberries