TamarindsRaw Tamarinds9492.41.0800.230248154NANANA20.21111
Native PersimmonsRaw Native Persimmons5041.6NANANA0133NANANANANA3.189.92
RowalRaw Rowal4417.940.97NANANA955624.3749.624.69.138.73
MulberriesRaw Mulberries1711.550.110.0040.8203932NANANA6.755.77.34
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
CarissaRaw Carissa2465.16NANANA054NANANANANA25.2
KiwanoHorned melon1755NANANANA30NANANANANA7.064.5
Deglet Noor DatesDates, deglet noor11191.550.130.0120.064029825177.8799431.89.724.05
Red CurrantsRaw Red And White Currants2220.790.0670.140.21054.829.31412.82.42175.563.97
GroundcherriesRaw Groundcherries2102.78NANANA044.5NANANANANA7.543.97
Medjool DatesDates, medjool10990.6NANANANA2982641271342.126.67.23.57
KumquatsRaw Kumquats2823.40.410.190.4906337NANANA25.87.463.4
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
Green PlantainsRaw Green Plantains6030.280.480.0240.099NA1469.14.054.330.718.734.962.98
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
RaspberriesRaw Raspberries2062.580.0750.50.99047.417.59.337.40.7925.84.762.74
BlackberriesRaw Blackberries1711.940.0560.370.7403819.49.539.170.28215.52.46
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
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
JujubeRaw Jujube3140.79NANANA080.3NANANANANA4.761.9
DurianRaw or Frozen Durian58321NANANA0108NANANANA155.831.7
StrawberriesRaw Strawberries1271.20.060.260.36030.519.49.77.91.877.942.661.63
ApricotsRaw Apricots1911.550.1100.3104436.73.739.423.37.945.561.55
FigsRaw Figs2941.20.2400.5707664.5NANANA11.52.981.47
Sweet CherriesRaw Sweet Cherries2500.790.150.10.11063.55121.3260.68.334.21.43
CrabapplesRaw Crabapples3021.20.190.060.29079NANANANANA1.61.43
Red Or Green GrapesRaw Red Or Green Grapes2740.640.210.0440.1507261.432.328.60.63.572.861.43
Casaba MelonsRaw Casaba Melons1110.40.0990.0870.06702622.6NANANA3.574.41.35
Red Sour CherriesRaw Red Sour Cherries1981.20.270.170.18048.333.71416.63.186.353.971.27
GooseberriesRaw Gooseberries1752.30.150.181.08040.4NANANANA173.51.23
Green KiwifruitRaw Green Kiwifruit2422.060.120.170.9805835.717.316.30.6124.521.23
LitchisRaw Litchis2621.750.390.260.27065.660.4NANANA5.163.31.23
PomegranatesRaw Pomegranates3294.640.4800.31074.254.3NANANA166.631.2
Prickly PearsRaw Prickly Pears1632.020.270.0910.74038NANANANA14.32.91.2
American Type GrapesRaw American Type Grapes2661.40.450.0950.3106864.5NANANA3.572.51.15
PineappleRaw Pineapple1980.480.0360.0670.091052398.46.8723.85.562.141.15
BlueberriesRaw Blueberries2261.30.110.230.35057.539.519.719.40.449.532.941.1
LoquatsRaw Loquats1870.790.160.0520.31048NANANANA6.751.71.1
NectarinesRaw Nectarines1751.270.0990.0080.4404231.35.446.2319.36.754.21.1
Extra Sweet PineappleRaw Extra Sweet Pineapple2020.44NANANANA53.6418.536.7525.75.562.11.1
CherimoyaRaw Cherimoya2982.70.920.630.11070.3512523.52.6126.231.07
BananasRaw Bananas3531.30.440.110.1809148.519.219.89.510.34.331.03
Muscadine GrapesRaw Muscadine Grapes2261.87NANANANA55.3NA15.614.62.2615.53.21.03
GuavasRaw Common Guavas2703.771.080.441.1405735.4NANANA21.4101.03
PapayasRaw Papayas1711.030.320.190.044043311516.206.751.870.99
Peaches, YellowRaw Yellow Peaches1550.990.0750.0080.3303833.36.077.74195.953.60.99
Traditional PineappleTraditional Raw Pineapple1790.52NANANANA47337.7718.2NA2.20.99
Green Anjou PearsRaw Green Anjou Pears2620.4NANANANA62.738.62413.21.312.31.750.95
WatermelonRaw Watermelon1190.60.06400.203024.613.36.274.81.62.420.95
CranberriesRaw Cranberries1830.520.0320.0870.13047.5172.6613.70.6414.31.830.91
JackfruitRaw Jackfruit3772.540.770.310.0609275.736.537.61.675.956.830.91
Strawberry GuavasRaw Strawberry Guavas2742.40.680.280.72069NANANANA21.42.30.87
ZESPRI SunGold KiwifruitRaw ZESPRI SunGold Kiwifruit2501.10.260.170.24062.74923214.845.564.050.83
Cantaloupe MelonsRaw Cantaloupe Melons1350.750.20.180.14032.4317.426.117.33.573.330.83
Java-plumRaw Java-plum2380.91NANANA061.8NANANANANA2.860.75
Bartlett PearsRaw Bartlett Pears2500.64NANANANA59.638.5279.921.712.31.550.75
Red Anjou PearsRaw Red Anjou Pears2460.56NANANANA59.33825.7111.03121.30.75
PearsRaw Pears2260.560.0870.0040.37060.438.725.510.32.812.31.430.71
Honeydew MelonsRaw Honeydew Melons1430.560.150.130.103632.211.710.69.843.182.140.67
PlumsRaw Plums1831.10.06700.17045.339.412206.235.562.780.67
MangosRaw Mangos2381.50.370.20.075059.554.218.67.9827.76.353.250.64
Bosc PearsRaw Bosc Pears2660.36NANANANA6440.622.49.848.3712.31.430.6
Japanese PersimmonsRaw Japanese Persimmons2780.750.0790.0160.15073.849.72221.66.114.32.30.6
Japanese PersimmonsRaw Japanese Persimmons2780.750.0790.0160.15073.849.72221.66.114.32.30.6
Japanese PersimmonsRaw Japanese Persimmons2780.750.0790.0160.15073.849.72221.66.114.32.30.6
Japanese PersimmonsRaw Japanese Persimmons2780.750.0790.0160.15073.849.72221.66.114.32.30.6
TangerinesRaw Tangerines2101.230.150.0710.19053429.538.45247.143.20.6
ClementinesRaw Clementines1870.6NANANANA47.736.46.56.323.76.753.370.56
FeijoaRaw Feijoa2421.670.410.120.42060.432.511.79.211.625.42.80.56
LongansRaw Longans2380.4NANANA060NANANANA4.375.20.52
Navel OrangesRaw Navel Oranges1940.60.0670.0360.091049.833.78.937.8178.733.60.52
ApplesRaw Apples with skin2060.670.110.0360.1705541.223.49.648.29.531.030.48
PummeloRaw Pummelo1510.16NANANA038NANANANA3.9730.44
OrangesRaw Oranges1870.480.060.0280.071046.637NANANA9.533.730.4
GrapefruitRaw Grapefruit1270.40.0560.020.07503227.7NANANA4.372.50.36
Valencia OrangesRaw Valencia Oranges1941.20.140.0640.17047NANANANA9.924.130.36
Florida OrangesRaw Florida Oranges1830.830.0990.0440.1204636.3NANANA9.532.780.36
CarambolaRaw StarFruit1231.30.0750.110.62026.715.8NANANA114.130.32
Pink GrapefruitRaw Pink and Red Grapefruit1670.560.0830.0320.12042.327.37.036.4146.353.060.32
Apples no SkinRaw Apples without skin1910.520.0830.0280.12050.64024133.255.161.070.28
White GrapefruitRaw White Grapefruit1310.40.0560.020.075033.429NANANA4.372.740.24
Macronutrients in Top 100 Fresh Fruits with the highest Iron content per 14 oz
In the above table you can find and compare the amount of macronutrients in fresh fruits , sorted by most amount of Iron per 14 ounces.
Top 5 fresh fruits with most amount of iron per 14 ounces are:
- Raw Tamarinds
- Raw Native Persimmons
- Raw Rowal
- Raw Mulberries
- Raw Elderberries