Dried Goji BerriesGoji berries, dried377NANA13.5NANANANANANA591NA15
Canned Small Ripe OlivesCanned Small Ripe Olives1750.5NA12.57.940.04NA5.95161.814590.44159
Dried LongansLongans, dried89.31.6NA10.7910.49NA3891306NA950.4435
Dried Fresh Chinese JujubeJujube, Chinese, fresh, dried1250.46NA10NA61.7NA13543109.920.7740
PrunesRaw Dehydrated Prunes1431.2NA71270.62NA2222100NA9.921.57.94
Canned Jumbo OlivesCanned Ripe Jumbo Olives1870.45NA6.67.940.04NA5.95181.814590.44167
TamarindsRaw Tamarinds1470.17NA5.56183NANA22412462.5855.60.262.3
Seeded RaisinsRaisins, seeded55.60.6NA5.1459.50.53NA14916371.255.60.3633
Native PersimmonsRaw Native Persimmons53.6NANA4.96NANANA51.6615NA2NA128
RowalRaw Rowal29.82.1NA4.3763.50.31NA103260NA7.940.85142
Dried Zante CurrantsCurrants, zante, dried1750.59NA3.7371.40.68NA19615421.485.30.7335
MulberriesRaw Mulberries77.40.12NA3.6735.7NANA75.43851.2200.24174
Dark RaisinsDark Seedless Raisins1230.544643.5571.40.56NA19414761.251.60.7130.7
Dried LitchisLitchis, dried65.51.25NA3.3783.30.46NA35922032.585.950.5644.3
ElderberriesRaw Elderberries75.40.12NA3.189.92NANA77.45561.2120.22158
Passion-fruit, PurpleRaw Passion-fruit, Purple240.17NA3.1857.5NANA1356911.255.60.2145
Black CurrantsRaw European Black Currants1090.17NA3.0647.60.51NA117639NA3.970.54163
RoselleRaw Roselle427NANA2.94101NANA73.4413NA12NA172
CarissaRaw Carissa220.42NA2.631.8NANA14516NA5.95NA167
Canned Prune JuicePrune juice, canned240.131192.3427.80.3NA49.65481.27.940.42161
Stewed PrunesStewed dehydrated Prunes47.60.4NA2.3241.70.21NA73.4701NA3.970.5135
KiwanoHorned melon25.80.04NA2.2479.40.077NA73.4244NA3.970.95177
Deglet Noor DatesDates, deglet noor77.40.41NA2.0285.30.52NA12313025.953.970.5840.7
Red CurrantsRaw Red And White Currants65.50.21NA225.80.37NA87.35461.220.46167
GroundcherriesRaw Groundcherries18NANA2NANANA79.4NANANANA169
Golden RaisinsGolden Seedless Raisins1270.45NA1.9469.50.45NA20014801.447.60.7329.6
Dried PlumsRaw Dried Plums85.30.567.941.8581.40.59NA13714530.63.970.8761.4
Medjool DatesDates, medjool1270.72NA1.81070.59NA1231381NA20.8742.3
KumquatsRaw Kumquats1230.19NA1.739.70.27NA37.73690200.34160
Frozen BoysenberriesBoysenberries, frozen, unsweetened53.60.16NA1.731.81.1NA53.62760.420.44170
Frozen BlackberriesBlackberries, frozen, unsweetened57.50.24NA1.643.72.43NA59.52780.7920.5163
Orange PeelRaw Orange Peel3190.18NA1.643.7NANA41.742125.950.5144
Oranges with Peel Raw Oranges with Peel 1390.11NA1.627.8NANA43.73891.43.970.22163
SapodillaRaw Sapodilla41.70.17NA1.624NANA243831.2240.2155
Mamey SapoteRaw Mamey Sapote35.70.42NA1.55220.4NA51.6901NA140.38129
Frozen RaspberriesRed Frozen Raspberries47.60.18NA1.545.61.2NA59.5365NA7.940.62169
Green PlantainsRaw Green Plantains3.970.23NA1.581.40.22NA61.5855NA3.970.36121
Frozen StrawberriesStrawberries, frozen, unsweetened31.80.097NA1.5220.58NA25.82941.43.970.26179
Dried Japanese PersimmonsPersimmons, japanese, dried49.60.88NA1.4761.52.76NA1611592NA3.970.8345.7
Dried Japanese PersimmonsPersimmons, japanese, dried49.60.88NA1.4761.52.76NA1611592NA3.970.8345.7
Dried Japanese PersimmonsPersimmons, japanese, dried49.60.88NA1.4761.52.76NA1611592NA3.970.8345.7
Dried Japanese PersimmonsPersimmons, japanese, dried49.60.88NA1.4761.52.76NA1611592NA3.970.8345.7
Custard-appleRaw Custard-apple59.5NANA1.435.7NANA41.7758NA7.94NA142
Mammy-appleRaw Mammy-apple220.17NA1.431.8NANA22931.229.80.2171
QuincesRaw Quinces220.26NA1.416NANA33.73911.27.940.079166
RaspberriesRaw Raspberries49.60.18NA1.3743.71.33NA57.53000.420.83170
BlackberriesRaw Blackberries57.50.33NA1.2339.71.3NA43.73210.7921.05175
LemonRaw Lemons Without Peel51.60.073NA1.2160.06NA31.82740.793.970.12177
LimesRaw Limes65.50.13NA1.2120.016NA35.72020.793.970.22175
SoursopRaw Soursop27.80.17NA1.241.7NANA53.65521.227.80.2161
Sugar-applesRaw Sugar-apples47.60.17NA1.241.7NANA63.54901.2180.2145
AvocadosRaw Avocados240.38141.157.50.28NA1039620.79141.27145
Yellow PlantainsRaw Yellow Plantains5.950.15NA1.171.40.29NA63.59662.987.940.38129
BreadfruitRaw Breadfruit33.70.17NA1.0749.60.12NA59.59721.23.970.24140
Frozen Red Sour CherriesCherries, sour, red, frozen, unsweetened25.80.18NA1.05180.11NA31.8246020.2173
Pickled Green OlivesCanned Pickled Green Olives1030.24NA0.9722NANA7.9483.31.830880.079149
JujubeRaw Jujube41.70.14NA0.95200.17NA45.6496NA5.950.099155
DurianRaw or Frozen Durian120.41NA0.8559.50.64NA77.4865NA3.970.56129
StrawberriesRaw Strawberries31.80.0958.730.8125.80.77NA47.63040.7920.28180
ApricotsRaw Apricots25.80.15NA0.77200.15NA45.65140.220.4171
Frozen NanceNance, frozen, unsweetened910.081NA0.7539.70.49NA204840.795.950.18160
FigsRaw Figs69.50.14NA0.7333.70.25NA27.84600.420.3157
Sweet CherriesRaw Sweet Cherries25.80.123.970.71220.141.9241.7441000.14163
CrabapplesRaw Crabapples35.70.13NA0.71140.23NA29.8385NA2NA157
Red Or Green GrapesRaw Red Or Green Grapes200.2515.50.71140.14NA39.73790.23.970.14160
Canned Guanabana NectarGuanabana nectar, canned140.02NA0.715.950.02NA3.9749.60.79160.04168
Canned Mango NectarMango nectar, canned33.70.03NA0.715.950.056NA3.9747.60.799.920.04172
Passion-fruit Juice, YellowRaw Passion-fruit Juice, Yellow7.940.099NA0.7133.7NANA49.65520.2120.12167
Casaba MelonsRaw Casaba Melons220.12NA0.67220.069NA9.923610.79180.14182
Canned Papaya NectarPapaya nectar, canned200.026NA0.675.950.026NA061.50.69.920.3169
Red Sour CherriesRaw Red Sour Cherries31.80.21NA0.64180.22NA29.834305.950.2171
GooseberriesRaw Gooseberries49.60.14NA0.62200.29NA53.63931.220.24174
Green KiwifruitRaw Green Kiwifruit67.50.26NA0.6233.70.19NA67.56190.45.950.28165
LitchisRaw Litchis9.920.29NA0.62200.11NA61.53391.220.14162
PomegranatesRaw Pomegranates200.31NA0.6240.24NA71.44680.995.950.69155
Prickly PearsRaw Prickly Pears1110.16NA0.6169NANA47.64371.29.920.24174
American Type GrapesRaw American Type Grapes27.80.079NA0.589.921.42NA203790.23.970.079161
PineappleRaw Pineapple25.80.22NA0.58241.840162160.220.24171
BlueberriesRaw Blueberries120.11NA0.56120.67NA241530.220.32167
LoquatsRaw Loquats31.80.079NA0.5625.80.29NA53.65281.220.099172
NectarinesRaw Nectarines120.17NA0.56180.11NA51.6399000.34174
Extra Sweet PineappleRaw Extra Sweet Pineapple25.80.22NA0.56241.62NA162140.220.24170
Baked Yellow PlantainsPlantains, yellow, baked5.950.087NA0.5681.40.33NA73.494703.970.42111
CherimoyaRaw Cherimoya200.14NA0.5433.70.18NA51.6570NA140.32158
BananasRaw Bananas9.920.154.370.5253.60.54NA43.7710220.3149
Muscadine GrapesRaw Muscadine Grapes73.40.24NA0.5227.83.9NA47.6403NA20.22167
GuavasRaw Common Guavas35.70.46NA0.5243.70.3NA79.48281.23.970.46160
PapayasRaw Papayas39.70.089NA0.541.70.079NA203611.2160.16175
Peaches, YellowRaw Yellow Peaches120.137.940.5180.12NA39.73770.200.34176
Traditional PineappleTraditional Raw Pineapple25.80.16NA0.5243.16NA18248020.16173
Passion-fruit Juice, PurpleRaw Passion-fruit Juice, Purple7.940.11NA0.4833.7NANA25.85520.2120.099170
Green Anjou PearsRaw Green Anjou Pears220.15NA0.48140.095NA25.8252020.2165
WatermelonRaw Watermelon140.0832.980.48200.075NA222220.7920.2181
CranberriesRaw Cranberries160.11NA0.46120.53NA221590.23.970.18173
JackfruitRaw Jackfruit47.60.15NA0.4657.50.085NA41.7889NA3.970.26146
Strawberry GuavasRaw Strawberry Guavas41.7NANA0.4433.7NANA53.6579NA73.4NA160
ZESPRI SunGold KiwifruitRaw ZESPRI SunGold Kiwifruit33.70.300.42240.095NA49.66250.795.950.16164
Cantaloupe MelonsRaw Cantaloupe Melons180.08120.42240.081NA29.85300.7931.80.36179
Canned Cranberry-orange RelishCranberry-orange relish, canned220.079NA0.47.94NANA1675.4NA63.5NA106
Java-plumRaw Java-plum37.7NANA0.3829.8NANA33.7157NA27.8NA165
Minerals in Top 100 Whole Fruits with the highest Iron content per 7 oz
In the above table you can find and compare the amount of minerals in whole fruits , sorted by most amount of Iron per 7 ounces.
Top 5 whole fruits with most amount of iron per 7 ounces are:
- Dried Goji Berries
- Canned Small Ripe Olives
- Dried Longans
- Dried Fresh Chinese Jujube
- Raw Dehydrated Prunes