MulberriesRaw Mulberries6982.720.190.0071.44068.456.5NANANA121013
RoselleRaw Roselle6123.9NANANA069.2NANANANANA5.889.06
KiwanoHorned melon6828.6NANANANA51.5NANANANANA127.7
Black CurrantsRaw European Black Currants4761.950.160.340.51073.2NANANANANA6.677.33
ElderberriesRaw Elderberries4112.050.0950.350.67075.6NANANANA28.82.76.58
Acerola JuiceRaw Acerola Juice13043.90.890.570.6062.658.7NANANA3.95.26.52
Frozen StrawberriesStrawberries, frozen, unsweetened8570.940.0510.20.27078.33918.617.33.17183.76.43
CarissaRaw Carissa4846.3NANANA066NANANANANA2.46.34
LemonRaw Lemons Without Peel10343.10.40.270.6509626NANANA2911.46.2
LimesRaw Limes100020.220.190.36010517NANANA2876
RowalRaw Rowal2705.40.66NANANA64.6381.352.9733.816.86.25.95
Native PersimmonsRaw Native Persimmons2360.94NANANA079NANANANANA1.95.9
Dried Goji BerriesGoji berries, dried860.340NANA066.239.2NANANA1112.35.85
Dried LongansLongans, dried1050.42NANANA077.6NANANANANA5.145.66
GroundcherriesRaw Groundcherries5663.96NANANA063.4NANANANANA10.85.66
Dried Fresh Chinese JujubeJujube, Chinese, fresh, dried1070.53NANANA077.4NA2219.59.26.45.045.43
Red CurrantsRaw Red And White Currants5361.070.0910.190.2807439.51917.33.27237.55.36
Lemon PeelRaw Lemon Peel6381.90.250.170.4010226.6NANANA67.79.575.1
Frozen BoysenberriesBoysenberries, frozen, unsweetened6001.560.0540.30.5907341.3NANANA326.65.1
Raw Sulfured Dried PeachesPeaches, dried, sulfured, uncooked1260.950.10.0110.4507752.4171619.310.34.535.1
Raw Sulfured Dehydrated PeachesPeaches, dehydrated (low-moisture), sulfured, uncooked920.950.10.0110.45076.8NANANANANA4.55.1
Passion-fruit, PurpleRaw Passion-fruit, Purple3092.160.180.0031.27072.334.6NANANA326.84.95
BlackberriesRaw Blackberries6983.40.0980.661.30673416.7160.49379.74.33
Mammy-appleRaw Mammy-apple5882.940.800.46073.5NANANANA17.62.944.1
Frozen RaspberriesRed Frozen Raspberries5364.340.340.10.08067.23517.415.42.36236.164.07
RaspberriesRaw Raspberries5773.750.110.731.4406925.513.610.71.1537.56.924
StrawberriesRaw Strawberries9382.80.140.610.84072462318.74.418.86.33.84
Oranges with Peel Raw Oranges with Peel 4761.430.170.0760.21074NANANANA21.46.23.8
Frozen BlackberriesBlackberries, frozen, unsweetened46920.070.380.76073.550NANANA23.45.533.75
QuincesRaw Quinces5260.530.05300.26080.5NANANANA102.13.7
Casaba MelonsRaw Casaba Melons10711.070.270.240.18070.561NANANA9.64123.64
KumquatsRaw Kumquats4233.630.440.20.5206739.5NANANA27.57.943.63
TamarindsRaw Tamarinds1260.750.3400.074078.548.7NANANA6.43.53.5
Frozen Red Sour CherriesCherries, sour, red, frozen, unsweetened6522.870.650.420.4407259NANANA10.463.46
Raw Sulfured Dried ApricotsApricots, dried, sulfured, uncooked1240.630.02100.09207866.515.641.29.829.14.23.3
PrunesRaw Dehydrated Prunes88.50.650.052NA0.14079NANANANANA3.273.1
SapodillaRaw Sapodilla3613.980.700.04072NANANANA191.62.9
SoursopRaw Soursop4551.360.2300.31076.561.5NANANA154.552.73
Orange PeelRaw Orange Peel3090.620.0740.0340.09077.3NANANANA32.84.642.47
Raw Dried FigsFigs, dried, uncooked1201.120.1700.4207757.727.6300.084123.982.45
ApricotsRaw Apricots6252.440.1700.48069.557.85.881536.712.58.752.44
Raw Sulfured Dried PearsPears, dried, sulfured, uncooked1150.720.040.0020.1708071.2NANANA8.62.142.4
WatermelonRaw Watermelon10001.50.1600.5075.56233.6161246.12.4
Prickly PearsRaw Prickly Pears7323.730.490.171.36070NANANANA26.35.342.2
GooseberriesRaw Gooseberries6823.950.260.311.85069.4NANANANA29.362.1
Custard-appleRaw Custard-apple2971.80.69NANA075NANANANA7.135.052.1
Dried Zante CurrantsCurrants, zante, dried1030.230.0880.0120.036079.664.433.63104.553.551.94
Peaches, YellowRaw Yellow Peaches7691.920.150.0150.65073.464.511.81536.611.571.92
Red Sour CherriesRaw Red Sour Cherries6001.80.410.260.280735121254.89.661.92
Sugar-applesRaw Sugar-apples3190.930.1500.13075.4NANANANA146.571.9
NectarinesRaw Nectarines6822.20.170.0140.7607253.89.3410.733.211.67.231.9
Sweetened Red Frozen RaspberriesRaspberries, frozen, red, sweetened2910.470.0150.0870.1707663.4NANANA132.041.9
Mamey SapoteRaw Mamey Sapote2421.10.410.20.027077.748.718.519.49.9133.51.9
Cantaloupe MelonsRaw Cantaloupe Melons8821.680.450.410.3107269.416.513.638.47.947.41.85
Sweetened Frozen StrawberriesSliced Sweetened Frozen Strawberries3130.410.0220.0840.1208175NANANA5.941.661.84
Dried LitchisLitchis, dried1081.30.290.190.2076.671.6NANANA54.11.84
JujubeRaw Jujube3800.76NANANA077NANANANANA4.561.82
Passion-fruit Juice, YellowRaw Passion-fruit Juice, Yellow5000.90.07500.53072.371.3NANANA13.351.8
LoquatsRaw Loquats6381.280.260.0830.49077.5NANANANA112.741.8
PapayasRaw Papayas6981.80.570.330.077075.554.62628.50123.281.74
PineappleRaw Pineapple6000.720.0540.10.14078.75912.710.4368.43.241.74
Raw Sulfured Dried ApplesApples, dried, sulfured, uncooked1230.40.0640.020.095081.370.6NANANA10.71.151.73
Sweet CherriesRaw Sweet Cherries4760.950.180.120.13076.26125.631.40.71105.051.7
Traditional PineappleTraditional Raw Pineapple6670.87NANANANA78.855.31311.730.6NA3.671.67
Extra Sweet PineappleRaw Extra Sweet Pineapple5880.65NANANANA79.460.712.610388.243.11.65
BreadfruitRaw Breadfruit2910.670.140.0520.1407932NANANA14.33.11.57
Red Or Green GrapesRaw Red Or Green Grapes4350.70.230.0480.16078.767.335.331.30.653.93.131.57
Frozen NanceNance, frozen, unsweetened4114.77NANANANA69.73419.414.70312.71.56
Pink Grapefruit JuiceRaw Pink Grapefruit Juice7690.770.110.0380.15070.8NANANANANA3.851.54
White Grapefruit JuiceRaw White Grapefruit Juice7690.770.110.0380.15070.870NANANA0.773.851.54
Green KiwifruitRaw Green Kiwifruit4922.560.140.211.207244.221.420.20.7414.85.61.52
CranberriesRaw Cranberries6520.850.0520.140.22078284.3722.41.0423.531.5
FigsRaw Figs4051.20.2400.58077.866NANANA11.83.041.5
Green PlantainsRaw Green Plantains1970.140.240.0120.049NA72.44.522.150.364.342.471.5
BlueberriesRaw Blueberries5261.740.150.310.46076.352.42625.70.5812.63.91.47
CrabapplesRaw Crabapples3951.20.190.0590.29078.8NANANANANA1.581.42
Honeydew MelonsRaw Honeydew Melons8331.170.320.280.22075.867.724.722.320.76.674.51.4
Passion-fruit Juice, PurpleRaw Passion-fruit Juice, Purple5880.290.02400.1708079NANANA1.182.31.4
LitchisRaw Litchis45520.450.30.307569.2NANANA5.93.771.4
Sweetened Frozen Pineapple ChunksPineapple, frozen, chunks, sweetened3490.350.0240.0520.07077.473.6NANANA3.841.41.4
Tangerine JuiceRaw Tangerine Juice6981.40.170.0770.2070.569NANANA1.43.51.4
Sweetened Frozen BlueberriesBlueberries, frozen, sweetened3530.460.0390.0810.12077.569.6NANANA7.761.41.38
Muscadine GrapesRaw Muscadine Grapes5262.47NANANANA73.3NA20.619.3320.54.261.37
Yellow PlantainsRaw Yellow Plantains2460.86000078.44321.221.40.444.23.21.35
Fresh Orange juiceRaw Orange juice6671.330.160.0730.19069.356141227.61.334.671.33
American Type GrapesRaw American Type Grapes4481.570.510.110.35076.872.8NANANA4.032.821.3
Sweetened Frozen Peach SlicesPeaches, frozen, sliced, sweetened3190.410.0450.0060.2076.570.8NANANA5.7421.2
Dried PlumsRaw Dried Plums1250.480.110.0210.05508047.715.5320.198.882.731.16
GuavasRaw Common Guavas4414.21.20.491.2706339.4NANANA2411.31.15
PlumsRaw Plums6521.830.1100.29074.564.7203310.29.134.571.1
Lemon JuiceRaw Lemon Juice13643.270.550.120.1609434.41513.55.864.14.771.1
Green Anjou PearsRaw Green Anjou Pears4550.45NANANANA71.844.227.5151.51421.1
Deglet Noor DatesDates, deglet noor1060.410.0340.0030.01708067.4212125.38.52.61.1
PomegranatesRaw Pomegranates3614.230.4300.29067.649.4NANANA14.56.041.1
CherimoyaRaw Cherimoya4002.720.930.640.1107151.52523.72.64126.31.08
Lime JuiceRaw Lime Juice12000.840.0960.0960.18010120.37.327.25.764.85.041.08
Frozen BlueberriesBlueberries, frozen, unsweetened5883.760.310.660.98071.649.7NANANA162.471.06
AvocadosRaw Avocados18827.540.233.140161.240.230.690.1112.63.751.03
ZESPRI SunGold KiwifruitRaw ZESPRI SunGold Kiwifruit4761.330.310.20.2907558.627.6255.86.674.861
Medjool DatesDates, medjool1080.16NANANANA817234.736.50.577.261.960.97
Macronutrients in Top 100 Raw Fruits with the highest Iron content per 300 kcal
In the above table you can find and compare the amount of macronutrients in raw fruits , sorted by most amount of Iron per 300 calories.
Top 5 raw fruits with most amount of iron per 300 calories are:
- Raw Mulberries
- Raw Roselle
- Horned melon
- Raw European Black Currants
- Raw Elderberries