Dried Goji BerriesGoji berries, dried13851.550NANA0306181NANANA51.656.627
Canned Small Ripe OlivesCanned Small Ripe Olives46043.39.0502.50240NANANA6.353.3325
Dried LongansLongans, dried11351.6NANANA0294NANANANANA19.421.4
Dried Fresh Chinese JujubeJujube, Chinese, fresh, dried11152NANANA0288NA81.872.634.32418.720.2
PrunesRaw Dehydrated Prunes13452.90.23NA0.630354NANANANANA14.714
Canned Jumbo OlivesCanned Ripe Jumbo Olives32127.33.60.162.16022.30NANANA9.923.8513
TamarindsRaw Tamarinds9492.41.0800.230248154NANANA20.21111
Seeded RaisinsRaisins, seeded11752.140.710.150.480311NANANANA271010.3
Native PersimmonsRaw Native Persimmons5041.6NANANA0133NANANANANA3.189.92
RowalRaw Rowal4417.940.97NANANA955624.3749.624.69.138.73
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
CarissaRaw Carissa2465.16NANANA054NANANANANA25.2
Canned Prune JuicePrune juice, canned2820.120.01200.028069.365.3NANANA3.972.424.7
Stewed PrunesStewed dehydrated Prunes4480.950.079NA0.210118NANANANANA4.94.64
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
Golden RaisinsGolden Seedless Raisins11950.790.260.0750.150318261138123013133.9
Dried PlumsRaw Dried Plums9531.50.350.0670.17025415149.21010.6288.653.7
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
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
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
Frozen Red Sour CherriesCherries, sour, red, frozen, unsweetened1831.750.40.260.27043.735.8NANANA6.353.652.1
Pickled Green OlivesCanned Pickled Green Olives575618.050.374.82015.22.14NANANA134.11.94
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
Frozen NanceNance, frozen, unsweetened2904.6NANANANA67.43318.814.2029.82.61.5
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
Canned Guanabana NectarGuanabana nectar, canned2340.670.1200.15059.35223.625.300.40.441.43
Canned Mango NectarMango nectar, canned2020.240.0560.0320.01205249.422214.051.20.441.43
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
Canned Papaya NectarPapaya nectar, canned2260.60.190.110.028057.655.2NANANA2.40.671.35
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
Baked Yellow PlantainsPlantains, yellow, baked6150.64000016484.7151554.48.736.031.1
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
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
Canned Cranberry-orange RelishCranberry-orange relish, canned7060.40.048NANA0183NANANANA01.20.79
Java-plumRaw Java-plum2380.91NANANA061.8NANANANANA2.860.75
Macronutrients in Top 100 Whole Fruits with the highest Iron content per 14 oz
In the above table you can find and compare the amount of macronutrients in whole fruits , sorted by most amount of Iron per 14 ounces.
Top 5 whole fruits with most amount of iron per 14 ounces are:
- Dried Goji Berries
- Canned Small Ripe Olives
- Dried Longans
- Dried Fresh Chinese Jujube
- Raw Dehydrated Prunes