Dried Goji BerriesGoji berries, dried754NANA27NANANANANANA1183NA29.8
Canned Small Ripe OlivesCanned Small Ripe Olives3491NA25160.079NA1231.83.5729170.87317
Dried LongansLongans, dried1793.2NA21.41830.98NA7782612NA1910.8770
Dried Fresh Chinese JujubeJujube, Chinese, fresh, dried2500.92NA20.2NA123NA2708610201.5580
PrunesRaw Dehydrated Prunes2862.43NA142541.24NA4454199NA202.9816
Canned Jumbo OlivesCanned Ripe Jumbo Olives3730.9NA13160.079NA1235.73.5729170.87335
TamarindsRaw Tamarinds2940.34NA11365NANA44824925.161110.4125
Seeded RaisinsRaisins, seeded1111.2NA10.31191.06NA29832742.41110.7165.8
Native PersimmonsRaw Native Persimmons107NANA9.92NANANA1031230NA3.97NA256
RowalRaw Rowal59.54.2NA8.731270.62NA206520NA161.7283
Dried Zante CurrantsCurrants, zante, dried3491.2NA7.461431.37NA39330842.781711.4770
MulberriesRaw Mulberries1550.24NA7.3471.4NANA1517702.439.70.48348
Dark RaisinsDark Seedless Raisins2461.089287.11431.1NA38929532.41031.4361.4
Dried LitchisLitchis, dried1312.5NA6.751670.93NA71844065.16121.188.5
ElderberriesRaw Elderberries1510.24NA6.3520NANA15511112.4240.44317
Passion-fruit, PurpleRaw Passion-fruit, Purple47.60.34NA6.35115NANA27013812.41110.4289
Black CurrantsRaw European Black Currants2180.34NA6.1951NA2341278NA7.941.07325
RoselleRaw Roselle853NANA5.87202NANA147826NA24NA344
CarissaRaw Carissa43.70.83NA5.263.5NANA27.81032NA12NA334
Canned Prune JuicePrune juice, canned47.60.272394.755.60.6NA9910952.4160.83322
Stewed PrunesStewed dehydrated Prunes950.81NA4.6483.30.41NA1471401NA7.940.99270
KiwanoHorned melon51.60.079NA4.51590.15NA147488NA7.941.9353
Deglet Noor DatesDates, deglet noor1550.82NA4.051711.04NA2462604127.941.1581.5
Red CurrantsRaw Red And White Currants1310.42NA3.9751.60.74NA17510912.43.970.91333
GroundcherriesRaw Groundcherries35.7NANA3.97NANANA159NANANANA339
Golden RaisinsGolden Seedless Raisins2540.9NA3.91390.9NA40129612.78951.4759
Dried PlumsRaw Dried Plums1711.1163.71631.2NA27429051.27.941.75123
Medjool DatesDates, medjool2541.44NA3.572141.17NA2462762NA3.971.7584.6
KumquatsRaw Kumquats2460.38NA3.479.40.54NA75.4738039.70.67321
Frozen BoysenberriesBoysenberries, frozen, unsweetened1070.32NA3.3763.52.17NA1075520.793.970.87341
Frozen BlackberriesBlackberries, frozen, unsweetened1150.48NA3.1887.34.85NA1195561.63.970.99326
Orange PeelRaw Orange Peel6390.37NA3.1887.3NANA83.38413.97120.99288
Oranges with Peel Raw Oranges with Peel 2780.23NA3.1855.6NANA87.37782.787.940.44327
SapodillaRaw Sapodilla83.30.34NA3.1847.6NANA47.67662.447.60.4310
Mamey SapoteRaw Mamey Sapote71.40.85NA3.143.70.81NA1031802NA27.80.75257
Frozen RaspberriesRed Frozen Raspberries950.36NA3912.42NA119730NA161.23337
Green PlantainsRaw Green Plantains7.940.46NA2.981630.43NA1231711NA7.940.71243
Frozen StrawberriesStrawberries, frozen, unsweetened63.50.19NA2.9843.71.15NA51.65872.787.940.52357
Dried Japanese PersimmonsPersimmons, japanese, dried991.75NA2.941235.5NA3213183NA7.941.6791
Dried Japanese PersimmonsPersimmons, japanese, dried991.75NA2.941235.5NA3213183NA7.941.6791
Dried Japanese PersimmonsPersimmons, japanese, dried991.75NA2.941235.5NA3213183NA7.941.6791
Dried Japanese PersimmonsPersimmons, japanese, dried991.75NA2.941235.5NA3213183NA7.941.6791
Custard-appleRaw Custard-apple119NANA2.871.4NANA83.31516NA16NA284
Mammy-appleRaw Mammy-apple43.70.34NA2.7863.5NANA43.71872.459.50.4342
QuincesRaw Quinces43.70.52NA2.7831.8NANA67.57822.4160.16333
RaspberriesRaw Raspberries990.36NA2.7487.32.66NA1155990.793.971.67340
BlackberriesRaw Blackberries1150.65NA2.4679.42.56NA87.36431.63.972.1350
LemonRaw Lemons Without Peel1030.15NA2.431.80.12NA63.55481.67.940.24353
LimesRaw Limes1310.26NA2.4240.032NA71.44051.67.940.44350
SoursopRaw Soursop55.60.34NA2.483.3NANA10711032.455.60.4322
Sugar-applesRaw Sugar-apples950.34NA2.483.3NANA1279802.435.70.4291
AvocadosRaw Avocados47.60.7527.82.21150.56NA20619251.627.82.54291
Yellow PlantainsRaw Yellow Plantains120.29NA2.21430.57NA12719335.95160.75259
BreadfruitRaw Breadfruit67.50.33NA2.14990.24NA11919452.47.940.48280
Frozen Red Sour CherriesCherries, sour, red, frozen, unsweetened51.60.36NA2.135.70.23NA63.549203.970.4346
Pickled Green OlivesCanned Pickled Green Olives2060.48NA1.9443.7NANA161673.5761760.16299
JujubeRaw Jujube83.30.29NA1.939.70.33NA91992NA120.2309
DurianRaw or Frozen Durian240.82NA1.71191.3NA1551730NA7.941.1258
StrawberriesRaw Strawberries63.50.1917.51.6351.61.53NA956071.63.970.56361
ApricotsRaw Apricots51.60.31NA1.5539.70.31NA9110280.43.970.79343
Frozen NanceNance, frozen, unsweetened1830.16NA1.579.40.98NA39.79681.6120.36320
FigsRaw Figs1390.28NA1.4767.50.51NA55.69210.793.970.6314
Sweet CherriesRaw Sweet Cherries51.60.247.941.4343.70.283.8583.3881000.28326
CrabapplesRaw Crabapples71.40.27NA1.4327.80.46NA59.5770NA3.97NA313
Red Or Green GrapesRaw Red Or Green Grapes39.70.5311.4327.80.28NA79.47580.47.940.28320
Canned Guanabana NectarGuanabana nectar, canned27.80.04NA1.43120.04NA7.94991.631.80.079336
Canned Mango NectarMango nectar, canned67.50.06NA1.43120.11NA7.94951.6200.079344
Passion-fruit Juice, YellowRaw Passion-fruit Juice, Yellow160.2NA1.4367.5NANA9911030.4240.24334
Casaba MelonsRaw Casaba Melons43.70.24NA1.3543.70.14NA207221.635.70.28365
Canned Papaya NectarPapaya nectar, canned39.70.052NA1.35120.052NA01231.2200.6337
Red Sour CherriesRaw Red Sour Cherries63.50.41NA1.2735.70.44NA59.56870120.4342
GooseberriesRaw Gooseberries990.28NA1.2339.70.57NA1077862.43.970.48349
Green KiwifruitRaw Green Kiwifruit1350.52NA1.2367.50.39NA13512380.79120.56330
LitchisRaw Litchis200.59NA1.2339.70.22NA1236792.43.970.28324
PomegranatesRaw Pomegranates39.70.63NA1.247.60.47NA1439372121.4309
Prickly PearsRaw Prickly Pears2220.32NA1.2337NANA958732.4200.48347
American Type GrapesRaw American Type Grapes55.60.16NA1.15202.85NA39.77580.47.940.16323
PineappleRaw Pineapple51.60.44NA1.1547.63.68031.84330.43.970.48341
BlueberriesRaw Blueberries240.23NA1.1241.33NA47.63060.43.970.64334
LoquatsRaw Loquats63.50.16NA1.151.60.59NA10710562.43.970.2344
NectarinesRaw Nectarines240.34NA1.135.70.21NA103798000.67348
Extra Sweet PineappleRaw Extra Sweet Pineapple51.60.45NA1.147.63.25NA31.84290.43.970.48340
Baked Yellow PlantainsPlantains, yellow, baked120.17NA1.11630.65NA147189307.940.83222
CherimoyaRaw Cherimoya39.70.27NA1.0767.50.37NA1031139NA27.80.64315
BananasRaw Bananas200.318.731.031071.07NA87.314213.973.970.6297
Muscadine GrapesRaw Muscadine Grapes1470.47NA1.0355.67.83NA95806NA3.970.44335
GuavasRaw Common Guavas71.40.91NA1.0387.30.6NA15916552.47.940.91321
PapayasRaw Papayas79.40.18NA0.9983.30.16NA39.77222.431.80.32350
Peaches, YellowRaw Yellow Peaches240.27160.9935.70.24NA79.47540.400.67353
Traditional PineappleTraditional Raw Pineapple51.60.32NA0.9947.66.32NA35.749603.970.32346
Passion-fruit Juice, PurpleRaw Passion-fruit Juice, Purple160.21NA0.9567.5NANA51.611030.4240.2340
Green Anjou PearsRaw Green Anjou Pears43.70.31NA0.9527.80.19NA51.650403.970.4331
WatermelonRaw Watermelon27.80.175.950.9539.70.15NA43.74451.63.970.4363
CranberriesRaw Cranberries31.80.22NA0.91241.06NA43.73180.47.940.36347
JackfruitRaw Jackfruit950.3NA0.911150.17NA83.31778NA7.940.52292
Strawberry GuavasRaw Strawberry Guavas83.3NANA0.8767.5NANA1071159NA147NA320
ZESPRI SunGold KiwifruitRaw ZESPRI SunGold Kiwifruit67.50.600.8347.60.19NA9912501.6120.32327
Cantaloupe MelonsRaw Cantaloupe Melons35.70.163.970.8347.60.16NA59.510601.663.50.71358
Canned Cranberry-orange RelishCranberry-orange relish, canned43.70.16NA0.7916NANA31.8151NA127NA211
Java-plumRaw Java-plum75.4NANA0.7559.5NANA67.5314NA55.6NA330
Minerals in Top 100 Whole Fruits with the highest Iron content per 14 oz
In the above table you can find and compare the amount of minerals in whole fruits , sorted by most amount of Iron per 14 ounces.
Top 5 whole fruits with most amount of iron per 14 ounces are:
- Dried Goji Berries
- Canned Small Ripe Olives
- Dried Longans
- Dried Fresh Chinese Jujube
- Raw Dehydrated Prunes