Dried Goji BerriesGoji berries, dried13851.550NANA0306181NANANA51.656.627
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
TamarindsRaw Tamarinds9492.41.0800.230248154NANANA20.21111
Raw Sulfured Dried ApricotsApricots, dried, sulfured, uncooked9572.020.06700.29024921249.613131.32913.510.6
Native PersimmonsRaw Native Persimmons5041.6NANANA0133NANANANANA3.189.92
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
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
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
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
KumquatsRaw Kumquats2823.40.410.190.4906337NANANA25.87.463.4
Frozen BoysenberriesBoysenberries, frozen, unsweetened1981.030.0360.20.39048.427.3NANANA214.373.37
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
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
RaspberriesRaw Raspberries2062.580.0750.50.99047.417.59.337.40.7925.84.762.74
Sweetened Red Frozen RaspberriesRaspberries, frozen, red, sweetened4090.640.020.120.23010486.4NANANA17.52.782.58
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
Sweetened Frozen StrawberriesSliced Sweetened Frozen Strawberries3810.520.0280.110.15010395NANANA7.542.12.34
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
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
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
Sweetened Frozen Pineapple ChunksPineapple, frozen, chunks, sweetened3410.40.0280.060.07908883.7NANANA4.371.61.6
ApricotsRaw Apricots1911.550.1100.3104436.73.739.423.37.945.561.55
Sweetened Frozen BlueberriesBlueberries, frozen, sweetened3370.520.0440.0910.1308778.3NANANA8.731.61.55
Sweetened Dried CranberriesCranberries, dried, sweetened12224.330.350.0910.63032928810711862.7210.671.55
Frozen NanceNance, frozen, unsweetened2904.6NANANANA67.43318.814.2029.82.61.5
FigsRaw Figs2941.20.2400.5707664.5NANANA11.52.981.47
Sweetened Frozen Peach SlicesPeaches, frozen, sliced, sweetened3730.520.0560.0080.2509588NANANA7.142.51.47
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
Passion-fruit Juice, YellowRaw Passion-fruit Juice, Yellow2380.710.0600.42057.456.6NANANA0.792.661.43
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
Passion-fruit Juice, PurpleRaw Passion-fruit Juice, Purple2020.20.01600.1205453NANANA0.791.550.95
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
Sweetened Dried MangoMango, dried, sweetened12664.71.140.640.240312263NANANA9.539.720.91
Strawberry GuavasRaw Strawberry Guavas2742.40.680.280.72069NANANANA21.42.30.87
Macronutrients in Top 100 Raw Fruits with the highest Iron content per 14 oz
In the above table you can find and compare the amount of macronutrients in raw fruits , sorted by most amount of Iron per 14 ounces.
Top 5 raw fruits with most amount of iron per 14 ounces are:
- Dried Goji Berries
- Raw Sulfured Dehydrated Peaches
- Dried Longans
- Dried Fresh Chinese Jujube
- Raw Sulfured Dried Peaches