MulberriesRaw Mulberries11634.530.310.0122.4011494NANANA19.816.721.5
RoselleRaw Roselle10206.53NANANA0115NANANANANA9.815
KiwanoHorned melon113614.3NANANANA86NANANANANA20.213
Black CurrantsRaw European Black Currants7943.250.270.570.850122NANANANANA1112.2
ElderberriesRaw Elderberries6853.420.160.581.10126NANANANA484.5211
Acerola JuiceRaw Acerola Juice21746.521.480.961010498NANANA6.528.711
Frozen StrawberriesStrawberries, frozen, unsweetened14291.570.0860.330.4401306531295.3306.1410.7
CarissaRaw Carissa80610.5NANANA0110NANANANANA4.0310.6
LemonRaw Lemons Without Peel17245.170.670.451.1016143NANANA48.31910.3
LimesRaw Limes16673.330.370.320.6017628NANANA46.711.710
RowalRaw Rowal45091.1NANANA10863.52.254.9556.32810.49.9
Native PersimmonsRaw Native Persimmons3941.57NANANA0132NANANANANA3.159.84
Dried Goji BerriesGoji berries, dried1430.560NANA011065.3NANANA18.620.49.74
Dried LongansLongans, dried1750.7NANANA0129NANANANANA8.579.44
GroundcherriesRaw Groundcherries9436.6NANANA0106NANANANANA189.43
Dried Fresh Chinese JujubeJujube, Chinese, fresh, dried1780.89NANANA0129NA36.732.615.410.78.49.06
Red CurrantsRaw Red And White Currants8931.80.150.310.4701236631.528.85.4538.412.58.93
Lemon PeelRaw Lemon Peel10643.20.410.280.67017044.4NANANA113168.5
Frozen BoysenberriesBoysenberries, frozen, unsweetened10002.60.090.50.98012269NANANA53118.5
Raw Sulfured Dried PeachesPeaches, dried, sulfured, uncooked2091.60.170.0190.75012887.328.226.832.2177.558.5
Raw Sulfured Dehydrated PeachesPeaches, dehydrated (low-moisture), sulfured, uncooked1541.60.170.0180.750128NANANANANA7.528.48
Passion-fruit, PurpleRaw Passion-fruit, Purple5153.60.30.0052.1012157.7NANANA53.611.38.25
BlackberriesRaw Blackberries11635.70.161.12.16011256.728270.8161.6167.2
Mammy-appleRaw Mammy-apple9804.91.3300.770123NANANANA29.44.96.86
Frozen RaspberriesRed Frozen Raspberries8937.230.570.170.13011258.42925.63.9338.410.36.8
RaspberriesRaw Raspberries9626.250.181.22.4011542.522.6181.9262.511.56.63
StrawberriesRaw Strawberries15634.70.2311.4012076.438317.3431.310.56.4
Oranges with Peel Raw Oranges with Peel 7942.40.280.130.350123NANANANA35.710.36.35
Frozen BlackberriesBlackberries, frozen, unsweetened7813.360.120.641.27012283.4NANANA399.26.25
QuincesRaw Quinces8770.880.08800.430134NANANANA16.73.56.14
Casaba MelonsRaw Casaba Melons17861.80.450.390.30118102NANANA16206.07
KumquatsRaw Kumquats7046.060.730.330.87011266NANANA45.813.26.06
TamarindsRaw Tamarinds2091.260.5700.12013181NANANA10.75.865.86
Frozen Red Sour CherriesCherries, sour, red, frozen, unsweetened10874.81.10.710.73012098NANANA17.4105.76
Raw Sulfured Dried ApricotsApricots, dried, sulfured, uncooked2071.060.03500.1501301112668.716.4157.035.5
PrunesRaw Dehydrated Prunes1471.080.087NA0.230131NANANANANA5.465.2
SapodillaRaw Sapodilla6026.631.1700.0660120NANANANA322.654.8
SoursopRaw Soursop7582.270.3900.520128103NANANA257.584.55
Orange PeelRaw Orange Peel5151.030.120.0570.150129NANANANA54.67.734.12
Raw Dried FigsFigs, dried, uncooked2011.870.2900.690128964649.80.1419.76.634.08
ApricotsRaw Apricots10424.060.2800.80116969.824.7612114.64.06
Raw Sulfured Dried PearsPears, dried, sulfured, uncooked1911.20.0670.0040.280133119NANANA14.33.574
WatermelonRaw Watermelon16672.50.2700.8301261035626.3206.67104
Prickly PearsRaw Prickly Pears12206.20.820.282.270117NANANANA448.93.66
GooseberriesRaw Gooseberries11366.60.430.523.080116NANANANA49103.52
Custard-appleRaw Custard-apple4952.971.14NANA0125NANANANA128.43.5
Dried Zante CurrantsCurrants, zante, dried1720.380.150.0210.0601331075651.407.65.93.24
Peaches, YellowRaw Yellow Peaches12823.20.240.0261.08012210819.6256119.211.73.2
Red Sour CherriesRaw Red Sour Cherries100030.680.440.460122853541.8816103.2
Sugar-applesRaw Sugar-apples5321.540.2600.210126NANANANA23.4113.2
NectarinesRaw Nectarines11363.640.280.0231.26012089.715.61855.319.3123.2
Sweetened Red Frozen RaspberriesRaspberries, frozen, red, sweetened4850.780.0240.150.290127106NANANA21.43.43.16
Mamey SapoteRaw Mamey Sapote4031.850.680.330.044012981.23132.316.521.85.853.15
Cantaloupe MelonsRaw Cantaloupe Melons14712.80.750.680.51012011627.522.66413.212.43.1
Sweetened Frozen StrawberriesSliced Sweetened Frozen Strawberries5210.680.0360.140.190135125NANANA9.92.763.07
Dried LitchisLitchis, dried1812.170.490.320.330128119NANANA8.36.863.07
JujubeRaw Jujube6331.27NANANA0128NANANANANA7.63.04
Passion-fruit Juice, YellowRaw Passion-fruit Juice, Yellow8331.50.1300.880120119NANANA1.675.63
LoquatsRaw Loquats10642.130.430.140.820129NANANANA184.572.98
PapayasRaw Papayas11633.020.940.550.1301269143.447.6019.85.472.9
PineappleRaw Pineapple10001.20.090.170.230131992117.360145.42.9
Raw Sulfured Dried ApplesApples, dried, sulfured, uncooked2060.660.110.0330.160136118NANANA181.92.9
Sweet CherriesRaw Sweet Cherries7941.60.30.210.21012710242.652.31.216.78.42.86
Traditional PineappleTraditional Raw Pineapple11111.44NANANANA1319221.619.651NA6.12.78
Extra Sweet PineappleRaw Extra Sweet Pineapple9801.08NANANANA1321012116.763.413.75.22.75
BreadfruitRaw Breadfruit4851.10.230.0870.23013253.4NANANA23.85.22.62
Red Or Green GrapesRaw Red Or Green Grapes7251.160.390.080.27013111259521.16.525.22.6
Frozen NanceNance, frozen, unsweetened6857.95NANANANA1165732.424.5051.44.522.6
Pink Grapefruit JuiceRaw Pink Grapefruit Juice12821.30.180.0640.240118NANANANANA6.42.56
White Grapefruit JuiceRaw White Grapefruit Juice12821.30.180.0640.240118117NANANA1.36.42.56
Green KiwifruitRaw Green Kiwifruit8204.260.240.342012073.735.733.71.2324.69.342.54
CranberriesRaw Cranberries10871.40.0870.240.36013046.47.337.41.743952.5
FigsRaw Figs6762.030.4100.970130110NANANA19.65.072.5
Green PlantainsRaw Green Plantains3290.230.40.020.082NA1217.533.363.60.597.244.12.47
BlueberriesRaw Blueberries8772.90.250.510.77012787.443.6430.96216.52.46
CrabapplesRaw Crabapples6581.970.320.0990.480131NANANANANA2.632.37
Honeydew MelonsRaw Honeydew Melons13891.940.530.460.3601261134137.234.4117.52.36
Passion-fruit Juice, PurpleRaw Passion-fruit Juice, Purple9800.490.03900.280133131NANANA1.963.822.35
LitchisRaw Litchis7583.330.750.490.510125115NANANA9.856.32.35
Sweetened Frozen Pineapple ChunksPineapple, frozen, chunks, sweetened5810.580.0410.0870.120129123NANANA6.42.332.33
Tangerine JuiceRaw Tangerine Juice11632.330.280.130.340117115NANANA2.335.82.33
Sweetened Frozen BlueberriesBlueberries, frozen, sweetened5880.760.0650.140.20129116NANANA132.352.3
Muscadine GrapesRaw Muscadine Grapes8774.12NANANANA122NA34.432534.27.12.3
Yellow PlantainsRaw Yellow Plantains4101.43000013171.835.435.60.746.975.332.25
Fresh Orange juiceRaw Orange juice11112.220.270.120.3201169323.620462.227.782.22
American Type GrapesRaw American Type Grapes7462.60.850.180.590128121NANANA6.74.72.16
Sweetened Frozen Peach SlicesPeaches, frozen, sliced, sweetened5320.690.0740.0110.340128118NANANA9.573.351.97
Dried PlumsRaw Dried Plums2080.790.180.0350.092013379.426530.3114.84.541.94
GuavasRaw Common Guavas735720.822.1010565.6NANANA39.718.81.9
PlumsRaw Plums10873.040.1800.48012410833.4551715.27.61.85
Lemon JuiceRaw Lemon Juice22735.450.910.20.27015757.32522.59.776.87.951.8
Green Anjou PearsRaw Green Anjou Pears7580.76NANANANA12073.74625.22.523.53.331.8
Deglet Noor DatesDates, deglet noor1770.690.0570.0050.028013311234.835.342144.341.8
PomegranatesRaw Pomegranates6027.050.7200.48011382.3NANANA24101.8
CherimoyaRaw Cherimoya6674.531.551.060.19011885.84239.54.42010.51.8
Lime JuiceRaw Lime Juice20001.40.160.160.3016833.812129.688.41.8
Frozen BlueberriesBlueberries, frozen, unsweetened9806.270.521.11.64011983NANANA26.54.11.76
AvocadosRaw Avocados313466.640.395.23026.72.060.381.160.19216.251.7
ZESPRI SunGold KiwifruitRaw ZESPRI SunGold Kiwifruit7942.220.520.340.4801259846429.7118.11.67
Medjool DatesDates, medjool1810.27NANANANA13512057.8610.96123.271.62
Macronutrients in Top 100 Raw Fruits with the highest Iron content per 500 kcal
In the above table you can find and compare the amount of macronutrients in raw fruits , sorted by most amount of Iron per 500 calories.
Top 5 raw fruits with most amount of iron per 500 calories are:
- Raw Mulberries
- Raw Roselle
- Horned melon
- Raw European Black Currants
- Raw Elderberries