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
RoselleRaw Roselle439NANA3.02104NANA75.5424NA12.2NA177
KiwanoHorned melon29.50.045NA2.57910.089NA84280NA4.551.1202
Black CurrantsRaw European Black Currants87.30.14NA2.44380.41NA94511NA3.170.43130
ElderberriesRaw Elderberries520.084NA2.26.85NANA53.43840.828.20.15109
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
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
Frozen BoysenberriesBoysenberries, frozen, unsweetened540.16NA1.7321.1NA542780.420.44172
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
BlackberriesRaw Blackberries67.40.38NA1.4446.51.5NA513770.932.331.23205
Mammy-appleRaw Mammy-apple21.60.17NA1.3731.4NANA21.6921.1829.40.2169
Frozen RaspberriesRed Frozen Raspberries430.16NA1.36411.1NA53.6329NA7.140.55152
RaspberriesRaw Raspberries480.17NA1.3342.31.3NA55.82900.381.920.81165
StrawberriesRaw Strawberries500.1513.81.340.61.2NA754781.253.130.44284
Oranges with Peel Raw Oranges with Peel 1110.09NA1.2722.2NANA353111.13.170.17131
Frozen BlackberriesBlackberries, frozen, unsweetened45.30.19NA1.2534.41.9NA472190.631.560.39128
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
TamarindsRaw Tamarinds310.036NA1.1738.5NANA47.32630.5411.70.04213
Frozen Red Sour CherriesCherries, sour, red, frozen, unsweetened28.30.2NA1.1519.60.12NA34.827002.170.22190
PrunesRaw Dehydrated Prunes21.20.18NA1.04190.092NA33312NA1.470.221.18
Stewed PrunesStewed dehydrated Prunes21.20.18NA1.0418.60.092NA32.7312NA1.770.2260
SapodillaRaw Sapodilla25.30.1NA0.9614.5NANA14.52330.7214.50.1294
SoursopRaw Soursop21.20.13NA0.9132NANA414210.9121.20.15123
Seeded RaisinsRaisins, seeded9.460.1NA0.88100.09NA25.32790.29.460.0615.6
Orange PeelRaw Orange Peel1660.095NA0.8222.7NANA21.62191.033.10.2674.7
ApricotsRaw Apricots270.16NA0.81210.16NA485400.212.10.42180
WatermelonRaw Watermelon23.30.1450.833.30.13NA36.73731.333.330.33305
Prickly PearsRaw Prickly Pears1370.2NA0.73207NANA58.55371.46120.29214
Canned Mango NectarMango nectar, canned33.30.029NA0.715.90.055NA3.92470.789.80.039170
GooseberriesRaw Gooseberries570.16NA0.722.70.33NA61.44501.362.270.27200
Custard-appleRaw Custard-apple29.7NANA0.718NANA20.8378NA3.96NA70.8
Dried Zante CurrantsCurrants, zante, dried30.30.1NA0.6512.40.12NA342680.24150.136.07
Peaches, YellowRaw Yellow Peaches15.40.1710.30.64230.16NA51.34870.2600.44228
Red Sour CherriesRaw Red Sour Cherries320.21NA0.64180.22NA30346060.2172
Sugar-applesRaw Sugar-apples25.50.091NA0.6422.3NANA342630.649.570.1178
NectarinesRaw Nectarines13.60.2NA0.6420.50.12NA59457000.39199
Mamey SapoteRaw Mamey Sapote14.50.17NA0.638.870.16NA21366NA5.650.1552.3
Cantaloupe MelonsRaw Cantaloupe Melons26.50.122.940.6235.30.12NA447851.18470.53265
Dried LitchisLitchis, dried120.23NA0.61150.084NA65.34010.471.10.18.05
Canned Guanabana NectarGuanabana nectar, canned120.017NA0.615.10.017NA3.442.40.6813.60.034144
JujubeRaw Jujube26.60.092NA0.6112.70.11NA29316NA3.80.06399
Passion-fruit Juice, YellowRaw Passion-fruit Juice, Yellow6.670.083NA0.628.3NANA41.74630.17100.1140
Dark RaisinsDark Seedless Raisins20.70.09178.20.6120.094NA32.82490.28.70.125.17
Canned Papaya NectarPapaya nectar, canned17.50.023NA0.65.260.023NA054.40.538.770.26149
LoquatsRaw Loquats340.085NA0.627.70.31NA57.45661.282.130.11185
PapayasRaw Papayas46.50.1NA0.58490.093NA23.34231.418.60.19205
PineappleRaw Pineapple260.22NA0.58241.850162180.220.24172
Sweet CherriesRaw Sweet Cherries20.60.0953.170.5717.50.111.5433.3352000.11131
Traditional PineappleTraditional Raw Pineapple290.18NA0.5626.73.54NA2027802.220.18194
Extra Sweet PineappleRaw Extra Sweet Pineapple25.50.22NA0.5523.51.6NA15.72120.21.960.24168
BreadfruitRaw Breadfruit16.50.082NA0.5224.30.058NA294760.581.940.1268.6
Red Or Green GrapesRaw Red Or Green Grapes14.50.1811.30.52100.1NA292770.142.90.1117
Frozen NanceNance, frozen, unsweetened630.056NA0.5227.40.34NA13.73340.554.10.12110
Green KiwifruitRaw Green Kiwifruit55.70.21NA0.51280.16NA55.75110.334.90.23136
CranberriesRaw Cranberries17.40.12NA0.5130.58NA241740.224.350.2190
FigsRaw Figs47.30.095NA0.5230.17NA193140.271.350.2107
Green PlantainsRaw Green Plantains1.30.076NA0.49270.072NA20.4284NA1.30.1240
BlueberriesRaw Blueberries10.50.1NA0.4910.50.59NA211350.181.750.28148
CrabapplesRaw Crabapples23.70.088NA0.479.20.15NA19.7255NA1.3NA104
Honeydew MelonsRaw Honeydew Melons16.70.067NA0.4727.80.075NA30.66331.94500.25250
Passion-fruit Juice, PurpleRaw Passion-fruit Juice, Purple7.840.1NA0.4733.3NANA25.55450.211.80.098168
LitchisRaw Litchis7.580.22NA0.47150.083NA472590.911.50.11124
Muscadine GrapesRaw Muscadine Grapes650.21NA0.4624.63.46NA42356NA1.750.19148
Yellow PlantainsRaw Yellow Plantains2.460.061NA0.4529.50.12NA26.23991.233.280.1653.4
American Type GrapesRaw American Type Grapes210.06NA0.437.461.07NA152850.1530.06121
Dried PlumsRaw Dried Plums180.121.670.39170.12NA28.83050.130.830.1813
GuavasRaw Common Guavas26.50.34NA0.3832.40.22NA596130.882.940.34119
PlumsRaw Plums130.124.350.3715.20.11NA34.8341000.22190
Green Anjou PearsRaw Green Anjou Pears16.70.12NA0.3610.60.073NA19.719201.50.15126
Deglet Noor DatesDates, deglet noor140.073NA0.3615.20.093NA222331.060.710.17.3
PomegranatesRaw Pomegranates120.19NA0.3614.50.14NA43.42840.63.60.4294
CherimoyaRaw Cherimoya13.30.092NA0.3622.70.12NA34.7383NA9.330.21106
Frozen BlueberriesBlueberries, frozen, unsweetened15.70.065NA0.359.80.29NA21.61060.21.960.14170
AvocadosRaw Avocados7.50.124.380.34180.089NA32.53030.254.380.445.8
Pickled Green OlivesCanned Pickled Green Olives360.083NA0.347.6NANA2.76290.6210730.02852
ZESPRI SunGold KiwifruitRaw ZESPRI SunGold Kiwifruit270.2400.33190.076NA39.75000.634.760.13131
Golden RaisinsGolden Seedless Raisins21.30.076NA0.3311.60.075NA33.62480.237.970.124.95
Medjool DatesDates, medjool230.13NA0.3219.50.11NA22.4251NA0.360.167.7
Strawberry GuavasRaw Strawberry Guavas30.4NANA0.3224.6NANA39423NA53.6NA117
Java-plumRaw Java-plum31.7NANA0.3225NANA28.3132NA23.3NA139
PearsRaw Pears15.80.143.860.3212.30.084NA212040.181.750.18147
Red Anjou PearsRaw Red Anjou Pears17.70.11NA0.3111.30.09NA211980.161.60.21136
Bartlett PearsRaw Bartlett Pears14.30.12NA0.39.520.059NA17.51600.161.60.13134
ClementinesRaw Clementines640.091NA0.321.30.049NA44.73770.212.130.13184
DurianRaw or Frozen Durian4.10.14NA0.2920.40.22NA26.5297NA1.360.1944.2
BananasRaw Bananas5.60.0882.470.2930.30.3NA24.74021.121.120.1784
Minerals in Top 100 Whole Fruits with the highest Iron content per 100 kcal
In the above table you can find and compare the amount of minerals in whole fruits , sorted by most amount of Iron per 100 calories.
Top 5 whole fruits with most amount of iron per 100 calories are:
- Canned Small Ripe Olives
- Raw Mulberries
- Canned Ripe Jumbo Olives
- Raw Roselle
- Horned melon