MulberriesRaw Mulberries2720.42NA13126NANA26513534.269.80.84612
RoselleRaw Roselle1316NANA9.06312NANA2271273NA36.7NA530
KiwanoHorned melon88.60.14NA7.72730.27NA252839NA13.63.27607
Black CurrantsRaw European Black Currants2620.41NA7.331141.2NA2811533NA9.521.3390
ElderberriesRaw Elderberries1560.25NA6.5820.5NANA16011512.4724.70.45328
Acerola JuiceRaw Acerola Juice1301.12NA6.52157NANA11712651.3391.31230
Frozen StrawberriesStrawberries, frozen, unsweetened1370.42NA6.43942.5NA11112696171.1771
CarissaRaw Carissa53.21NA6.3477.4NANA341258NA14.5NA407
LemonRaw Lemons Without Peel2690.38NA6.282.80.31NA16614284.1420.70.62920
LimesRaw Limes3300.65NA6600.08NA18010204201.1883
RowalRaw Rowal40.52.86NA5.9586.50.42NA141354NA111.16193
Native PersimmonsRaw Native Persimmons63.8NANA5.9NANANA61.4732NA2.36NA152
Dried Goji BerriesGoji berries, dried163NANA5.85NANANANANANA256NA6.45
Dried LongansLongans, dried47.20.85NA5.6648.30.26NA206690NA50.30.2318.5
GroundcherriesRaw Groundcherries51NANA5.66NANANA226NANANANA483
Dried Fresh Chinese JujubeJujube, Chinese, fresh, dried67.30.25NA5.43NA33NA72.623205.340.4221.6
Red CurrantsRaw Red And White Currants1770.57NA5.3669.61NA23614733.25.361.23450
Lemon PeelRaw Lemon Peel8550.59NA5.196NANA76.610214.4738.31.6521
Frozen BoysenberriesBoysenberries, frozen, unsweetened1620.48NA5.1963.3NA1628341.261.32515
Raw Sulfured Dried PeachesPeaches, dried, sulfured, uncooked350.46NA5.152.70.38NA14912500.638.80.7240
Raw Sulfured Dehydrated PeachesPeaches, dehydrated (low-moisture), sulfured, uncooked350.46NA5.152.60.38NA1501247NA9.230.726.92
Passion-fruit, PurpleRaw Passion-fruit, Purple370.27NA4.9589.7NANA21010761.8686.60.31226
BlackberriesRaw Blackberries2021.15NA4.331404.5NA15311302.86.983.7615
Mammy-appleRaw Mammy-apple64.70.51NA4.194NANA64.72763.5388.20.59507
Frozen RaspberriesRed Frozen Raspberries1290.48NA4.071233.27NA161986NA21.41.66455
RaspberriesRaw Raspberries1440.52NA41273.87NA1678711.155.772.42495
StrawberriesRaw Strawberries1500.4541.33.841223.6NA22514343.759.381.3853
Oranges with Peel Raw Oranges with Peel 3330.27NA3.866.7NANA1059333.339.520.52392
Frozen BlackberriesBlackberries, frozen, unsweetened1360.56NA3.751035.73NA1416561.884.71.17385
QuincesRaw Quinces580.68NA3.742NANA89.510373.16210.21441
Casaba MelonsRaw Casaba Melons1180.64NA3.641180.38NA53.619504.3960.75984
KumquatsRaw Kumquats2620.4NA3.6384.50.57NA80.3786042.30.72342
TamarindsRaw Tamarinds930.11NA3.5115NANA1427881.63350.1339.4
Frozen Red Sour CherriesCherries, sour, red, frozen, unsweetened84.80.59NA3.4658.70.37NA10480906.520.65569
Raw Sulfured Dried ApricotsApricots, dried, sulfured, uncooked68.50.43NA3.3400.29NA88.414462.7412.40.4938.5
PrunesRaw Dehydrated Prunes63.70.54NA3.156.60.28NA99936NA4.420.663.54
SapodillaRaw Sapodilla760.31NA2.943.4NANA43.46982.1743.40.36282
SoursopRaw Soursop63.60.39NA2.7395NANA12312642.7363.60.45369
Orange PeelRaw Orange Peel4980.28NA2.4768NANA656563.19.280.77224
Raw Dried FigsFigs, dried, uncooked1950.35NA2.45820.61NA80.78190.72120.6636.2
ApricotsRaw Apricots81.30.49NA2.4462.50.48NA14416190.636.251.25540
Raw Sulfured Dried PearsPears, dried, sulfured, uncooked390.42NA2.437.80.37NA67.66100.236.870.4530.6
WatermelonRaw Watermelon700.42152.41000.38NA11011204101915
Prickly PearsRaw Prickly Pears4100.59NA2.2622NANA17616104.436.60.88641
GooseberriesRaw Gooseberries1700.48NA2.1680.98NA18413504.16.80.82599
Custard-appleRaw Custard-apple89NANA2.153.5NANA62.41135NA12NA212
Dried Zante CurrantsCurrants, zante, dried910.31NA1.9437.20.36NA1028040.7244.50.3818.2
Peaches, YellowRaw Yellow Peaches460.5230.81.9269.20.47NA15414620.7701.3684
Red Sour CherriesRaw Red Sour Cherries960.62NA1.92540.67NA9010380180.6517
Sugar-applesRaw Sugar-apples76.60.27NA1.967NANA1027881.928.70.32234
NectarinesRaw Nectarines410.59NA1.961.40.37NA1771370001.16597
Sweetened Red Frozen RaspberriesRaspberries, frozen, red, sweetened43.70.31NA1.9381.9NA49.53320.872.90.52212
Mamey SapoteRaw Mamey Sapote43.50.52NA1.926.60.49NA631098NA170.46157
Cantaloupe MelonsRaw Cantaloupe Melons79.40.368.821.851060.36NA13223563.531411.6795
Sweetened Frozen StrawberriesSliced Sweetened Frozen Strawberries34.40.063NA1.84220.78NA40.63062.29.380.19229
Dried LitchisLitchis, dried35.70.68NA1.8445.50.25NA19612021.43.250.324
JujubeRaw Jujube79.70.28NA1.82380.32NA87.3949NA11.40.19296
Passion-fruit Juice, YellowRaw Passion-fruit Juice, Yellow200.25NA1.885NANA12513900.5300.3421
LoquatsRaw Loquats1020.26NA1.8830.94NA17216983.836.40.32554
PapayasRaw Papayas1400.31NA1.741470.28NA69.812704.2560.56614
PineappleRaw Pineapple780.66NA1.74725.560486540.660.72516
Raw Sulfured Dried ApplesApples, dried, sulfured, uncooked17.30.24NA1.7319.80.11NA475561.61070.2539.2
Sweet CherriesRaw Sweet Cherries620.299.521.752.40.334.61001057000.33392
Traditional PineappleTraditional Raw Pineapple86.70.54NA1.678010.6NA6083306.670.53582
Extra Sweet PineappleRaw Extra Sweet Pineapple76.50.66NA1.6570.64.8NA476350.595.90.71504
BreadfruitRaw Breadfruit49.50.24NA1.57730.17NA87.414271.755.830.35206
Red Or Green GrapesRaw Red Or Green Grapes43.50.55341.5730.40.31NA878300.438.70.3350
Frozen NanceNance, frozen, unsweetened1890.17NA1.56821NA4110031.6412.30.37331
Pink Grapefruit JuiceRaw Pink Grapefruit Juice69.20.25NA1.54920.15NA1151246NA7.70.38692
White Grapefruit JuiceRaw White Grapefruit Juice69.20.25NA1.54920.15NA11512460.777.70.38692
Green KiwifruitRaw Green Kiwifruit1670.64NA1.5283.60.48NA16715340.9814.80.69409
CranberriesRaw Cranberries520.37NA1.5391.74NA71.75220.65130.59569
FigsRaw Figs1420.28NA1.5690.52NA56.89410.814.050.61321
Green PlantainsRaw Green Plantains3.950.23NA1.5810.22NA61851NA3.950.36121
BlueberriesRaw Blueberries31.60.3NA1.4731.61.77NA634050.535.260.84443
CrabapplesRaw Crabapples710.26NA1.4227.60.45NA59.2766NA3.95NA312
Honeydew MelonsRaw Honeydew Melons500.2NA1.483.30.23NA9219005.831500.75749
Passion-fruit Juice, PurpleRaw Passion-fruit Juice, Purple23.50.31NA1.4100NANA76.516350.5935.30.29504
LitchisRaw Litchis22.70.67NA1.445.50.25NA1417772.734.550.32372
Sweetened Frozen Pineapple ChunksPineapple, frozen, chunks, sweetened31.40.35NA1.4353.7NA143490.356.980.38269
Tangerine JuiceRaw Tangerine Juice1260.17NA1.4560.26NA9812420.76.980.21620
Sweetened Frozen BlueberriesBlueberries, frozen, sweetened210.14NA1.387.060.92NA24.72120.713.530.21273
Muscadine GrapesRaw Muscadine Grapes1950.63NA1.3773.710.4NA1261068NA5.260.58444
Yellow PlantainsRaw Yellow Plantains7.380.18NA1.3588.50.35NA78.711983.79.840.47160
Fresh Orange juiceRaw Orange juice73.30.29NA1.3373.30.093NA11313330.676.670.33589
American Type GrapesRaw American Type Grapes62.70.18NA1.322.43.2NA44.88550.458.960.18364
Sweetened Frozen Peach SlicesPeaches, frozen, sliced, sweetened9.570.077NA1.2160.093NA354151.28190.16239
Dried PlumsRaw Dried Plums53.80.3551.1651.30.37NA86.39150.382.50.5538.7
GuavasRaw Common Guavas79.41NA1.15970.66NA17618402.658.821356
PlumsRaw Plums390.37131.145.70.34NA1041024000.65569
Lemon JuiceRaw Lemon Juice820.22NA1.1820.16NA10914051.3613.60.681259
Green Anjou PearsRaw Green Anjou Pears500.35NA1.1320.22NA5957704.550.45379
Deglet Noor DatesDates, deglet noor41.50.22NA1.145.70.28NA666983.22.130.3122
PomegranatesRaw Pomegranates360.57NA1.143.40.43NA1308531.8111.27282
CherimoyaRaw Cherimoya400.28NA1.08680.37NA1041148NA280.64318
Lime JuiceRaw Lime Juice1680.32NA1.08960.22NA16814041.2240.961089
Frozen BlueberriesBlueberries, frozen, unsweetened470.19NA1.0629.40.86NA64.73180.595.90.41509
AvocadosRaw Avocados22.50.36131.0354.40.27NA989090.75131.2137
ZESPRI SunGold KiwifruitRaw ZESPRI SunGold Kiwifruit810.7201570.23NA11915001.914.30.38393
Medjool DatesDates, medjool69.30.39NA0.9758.50.32NA67754NA1.10.4823
Minerals 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 minerals 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