Dried Goji BerriesGoji berries, dried13851.550NANA0306181NANANA51.656.627
Canned Small Ripe OlivesCanned Small Ripe Olives46043.39.0502.50240NANANA6.353.3325
Raw Sulfured Dehydrated PeachesPeaches, dehydrated (low-moisture), sulfured, uncooked12904.10.440.0481.930330NANANANANA19.422
Dried LongansLongans, dried11351.6NANANA0294NANANANANA19.421.4
Dried Fresh Chinese JujubeJujube, Chinese, fresh, dried11152NANANA0288NA81.872.634.32418.720.2
Raw Sulfured Dried PeachesPeaches, dried, sulfured, uncooked94930.330.0361.42024316653.6516132.514.316
PrunesRaw Dehydrated Prunes13452.90.23NA0.630354NANANANANA14.714
Canned Jumbo OlivesCanned Ripe Jumbo Olives32127.33.60.162.16022.30NANANA9.923.8513
Prune pureePrune puree10200.790.064NANA02581555588.5NA138.3311
TamarindsRaw Tamarinds9492.41.0800.230248154NANANA20.21111
Raw Sulfured Dried ApricotsApricots, dried, sulfured, uncooked9572.020.06700.29024921249.613131.32913.510.6
Seeded RaisinsRaisins, seeded11752.140.710.150.480311NANANANA271010.3
Native PersimmonsRaw Native Persimmons5041.6NANANA0133NANANANANA3.189.92
Peaches, dehydrated (low-moisture), sulfured, stewedPeaches, dehydrated (low-moisture), sulfured, stewed5281.670.180.020.790135NANANANANA7.988.97
Blueberries, wild, canned, heavy syrup, drainedBlueberries, wild, canned, heavy syrup, drained4251.35NANANANA11276.535.8400.0419.42.228.73
RowalRaw Rowal4417.940.97NANANA955624.3749.624.69.138.73
Raw Sulfured Dried PearsPears, dried, sulfured, uncooked10402.50.140.0080.580277247NANANA29.87.428.33
Raw Dried FigsFigs, dried, uncooked9883.70.5701.37025319091980.2839138.06
Dried Zante CurrantsCurrants, zante, dried11510.870.340.0480.140306247129118017.513.67.46
MulberriesRaw Mulberries1711.550.110.0040.8203932NANANA6.755.77.34
Dark RaisinsDark Seedless Raisins11870.990.370.0560.150315259138121018137.1
Dried LitchisLitchis, dried10994.761.070.710.730281262NANANA18.3156.75
ElderberriesRaw Elderberries29020.0910.340.64073NANANANA27.82.66.35
Passion-fruit, PurpleRaw Passion-fruit, Purple3852.780.230.0041.6309344.5NANANA41.38.736.35
Black CurrantsRaw European Black Currants2501.630.130.290.42061NANANANANA5.566.1
RoselleRaw Roselle1942.54NANANA045NANANANANA3.85.87
Raw Sulfured Dried ApplesApples, dried, sulfured, uncooked9641.270.210.0640.310262227NANANA34.53.75.56
Cherries, sour, red, canned, water pack, solids and liquidsCherries, sour, red, canned, water pack, solids and liquids1430.40.0910.060.06035.53010.715.53.974.373.065.44
Cherries, sour, red, canned, light syrup pack, solids and liquidsCherries, sour, red, canned, light syrup pack, solids and liquids2980.40.0870.0560.06076.6NANANANA3.182.945.24
CarissaRaw Carissa2465.16NANANA054NANANANANA25.2
Peaches, dried, sulfured, stewed, without added sugarPeaches, dried, sulfured, stewed, without added sugar3060.990.10.0120.4607867.4NANANA10.74.65.2
Cherries, sour, red, canned, heavy syrup pack, solids and liquidsCherries, sour, red, canned, heavy syrup pack, solids and liquids3610.40.0830.0560.0609288NANANA4.372.95.16
Cherries, sour, red, canned, extra heavy syrup pack, solids and liquidsCherries, sour, red, canned, extra heavy syrup pack, solids and liquids4520.360.0830.0560.0560116NANANANA3.182.85
Peaches, dried, sulfured, stewed, with added sugarPeaches, dried, sulfured, stewed, with added sugar4090.870.0950.0120.420106NANANANA9.534.24.76
Canned Prune JuicePrune juice, canned2820.120.01200.028069.365.3NANANA3.972.424.7
Stewed PrunesStewed dehydrated Prunes4480.950.079NA0.210118NANANANANA4.94.64
Raspberry Juice ConcentrateRaspberry juice concentrate8775.30.220.0120.036NA21115279.8684.14.37124.6
KiwanoHorned melon1755NANANANA30NANANANANA7.064.5
Seedless Raspberries PureeRaspberries, puree, seedless1633.450.250.190.17NA31.72412110.713.574.054.3
Plums, dried (prunes), stewed, with added sugarPlums, dried (prunes), stewed, with added sugar4920.870.06700.190130NANANANA154.334.13
Deglet Noor DatesDates, deglet noor11191.550.130.0120.064029825177.8799431.89.724.05
Pears, dried, sulfured, stewed, without added sugarPears, dried, sulfured, stewed, without added sugar5041.230.0670.0040.280134109NANANA25.43.64.05
Red CurrantsRaw Red And White Currants2220.790.0670.140.21054.829.31412.82.42175.563.97
GroundcherriesRaw Groundcherries2102.78NANANA044.5NANANANANA7.543.97
Grapes, canned, thompson seedless, water pack, solids and liquidsGrapes, canned, thompson seedless, water pack, solids and liquids1590.440.140.0280.09504138.5NANANA2.423.9
Golden RaisinsGolden Seedless Raisins11950.790.260.0750.150318261138123013133.9
Pears, dried, sulfured, stewed, with added sugarPears, dried, sulfured, stewed, with added sugar5561.150.0640.0040.270147NANANANA233.43.85
Grapes, canned, thompson seedless, heavy syrup pack, solids and liquidsGrapes, canned, thompson seedless, heavy syrup pack, solids and liquids3020.40.130.0280.09107875.6NANANA2.41.93.73
Dried PlumsRaw Dried Plums9531.50.350.0670.17025415149.21010.6288.653.7
Sweetened Dried BlueberriesBlueberries, dried, sweetened12589.920.790.654.50318268NANANA29.89.923.57
Medjool DatesDates, medjool10990.6NANANANA2982641271342.126.67.23.57
Pineapple juice, frozen concentrate, unsweetened, undilutedPineapple juice, frozen concentrate, unsweetened, undiluted7100.40.0280.060.0790176173NANANA2.785.163.57
Stewed Dried FigsFigs, dried, stewed4251.60.2500.59010993NANANA16.75.643.5
KumquatsRaw Kumquats2823.40.410.190.4906337NANANA25.87.463.4
Plums, canned, purple, light syrup pack, solids and liquidsPlums, canned, purple, light syrup pack, solids and liquids2500.40.03200.091064.661NANANA3.571.473.4
Frozen BoysenberriesBoysenberries, frozen, unsweetened1981.030.0360.20.39048.427.3NANANA214.373.37
Plums, canned, heavy syrup, drainedPlums, canned, heavy syrup, drained3530.560.04400.1209285.6NANANA5.951.753.33
Plums, canned, purple, heavy syrup pack, solids and liquidsPlums, canned, purple, heavy syrup pack, solids and liquids3530.40.03200.08709288.5NANANA3.571.433.33
Plums, canned, purple, extra heavy syrup pack, solids and liquidsPlums, canned, purple, extra heavy syrup pack, solids and liquids4010.40.032NA0.0830104NANANANA3.971.433.25
Frozen BlackberriesBlackberries, frozen, unsweetened2541.70.060.330.6506242.3NANANA204.73.18
Lemon PeelRaw Lemon Peel1871.20.150.10.25063.516.6NANANA425.953.18
Orange PeelRaw Orange Peel3850.790.0950.0440.12099NANANANA425.953.18
Oranges with Peel Raw Oranges with Peel 2501.20.140.0640.17061.5NANANANA185.163.18
SapodillaRaw Sapodilla3294.370.7700.044079.2NANANANA211.753.18
Mamey SapoteRaw Mamey Sapote4921.830.670.330.04401278030.431.816.221.45.753.1
Frozen RaspberriesRed Frozen Raspberries2223.20.250.0750.06050261311.41.75174.563
Green PlantainsRaw Green Plantains6030.280.480.0240.099NA1469.14.054.330.718.734.962.98
Frozen StrawberriesStrawberries, frozen, unsweetened1390.440.0240.0910.12036.2188.681.478.331.72.98
Canned Tamarind NectarTamarind nectar, canned2260.48NANANA058.550.42423.50.5220.362.98
Dried Japanese PersimmonsPersimmons, japanese, dried10872.34NANANA0291NANANANA57.55.482.94
Dried Japanese PersimmonsPersimmons, japanese, dried10872.34NANANA0291NANANANA57.55.482.94
Dried Japanese PersimmonsPersimmons, japanese, dried10872.34NANANA0291NANANANA57.55.482.94
Dried Japanese PersimmonsPersimmons, japanese, dried10872.34NANANA0291NANANANA57.55.482.94
Custard-appleRaw Custard-apple4012.40.92NANA0100NANANANA9.536.752.8
Mammy-appleRaw Mammy-apple20220.5400.31049.6NANANANA1222.78
QuincesRaw Quinces2260.40.0400.19060.7NANANANA7.541.62.78
Raspberries PureeRaspberries Puree with Seeds2183.850.250.110.12NA45.72613120.83174.372.74
RaspberriesRaw Raspberries2062.580.0750.50.99047.417.59.337.40.7925.84.762.74
Cherries, tart, dried, sweetened Cherries, tart, dried, sweetened 13222.90.580.370.40319267NANANA9.924.962.7
Fried Green PlantainsPlantains, green, fried12264714.60.859.3NA19514.42.62.429.37145.952.66
Blackberries, canned, heavy syrup, solids and liquidsBlackberries, canned, heavy syrup, solids and liquids3650.560.020.110.2109278NANANA13.55.22.58
Sweetened Red Frozen RaspberriesRaspberries, frozen, red, sweetened4090.640.020.120.23010486.4NANANA17.52.782.58
Cherries, sour, canned, water pack, drainedCherries, sour, canned, water pack, drained1670.83NANANANA41.527.71116.60.044.762.742.54
Frozen LoganberriesLoganberries, frozen2181.230.0440.230.46051.730.6NANANA216.032.54
BlackberriesRaw Blackberries1711.940.0560.370.7403819.49.539.170.28215.52.46
Cranberry sauce, jellied, canned, OCEAN SPRAYCranberry sauce, jellied, canned, OCEAN SPRAY6350.160.028NANA01611283970.60.43.974.172.46
Plantains, yellow, fried, Latino restaurantPlantains, yellow, fried, Latino restaurant937307.20.878NA16286.419.319.747.212.75.642.46
LemonRaw Lemons Without Peel1151.20.150.10.250379.92NANANA114.372.4
LimesRaw Limes1190.790.0870.0750.140426.7NANANA112.782.4
SoursopRaw Soursop2621.20.200.2706753.7NANANA133.972.4
Sugar-applesRaw Sugar-apples3731.150.1900.16094NANANANA17.58.182.4
Sweetened Frozen StrawberriesSliced Sweetened Frozen Strawberries3810.520.0280.110.15010395NANANA7.542.12.34
Frozen Wild BlueberriesBlueberries, wild, frozen2260.640.12NANA055NA14.713.2017.502.3
Cherries, sweet, canned, juice pack, solids and liquidsCherries, sweet, canned, juice pack, solids and liquids2140.0790.0160.0120.01205549NANANA5.953.62.3
AvocadosRaw Avocados635588.440.56.640342.60.481.470.2426.67.942.2
Yellow PlantainsRaw Yellow Plantains4841.4000012769.534.334.50.716.755.162.2
BreadfruitRaw Breadfruit4090.910.190.0710.19010843.7NANANA19.44.252.14
Canned With Sucralose Guava NectarGuava nectar, with sucralose, canned1910.280.0910.0560.012052.840.3NANANA4.761.22.14
Frozen Red Sour CherriesCherries, sour, red, frozen, unsweetened1831.750.40.260.27043.735.8NANANA6.353.652.1
Acerola JuiceRaw Acerola Juice911.20.270.170.1801918NANANA1.21.62
Macronutrients in Top 100 Fruits with the highest Iron content per 14 oz
In the above table you can find and compare the amount of macronutrients in all fruits , sorted by most amount of Iron per 14 ounces.
Top 5 fruits with most amount of iron per 14 ounces are:
- Dried Goji Berries
- Canned Small Ripe Olives
- Raw Sulfured Dehydrated Peaches
- Dried Longans
- Dried Fresh Chinese Jujube