Canned Small Ripe OlivesCanned Small Ripe Olives431479.8202.70260NANANA6.93.6227
MulberriesRaw Mulberries11634.530.310.0122.4011494NANANA19.816.721.5
Canned Jumbo OlivesCanned Ripe Jumbo Olives61742.45.60.253.36034.60NANANA15.4620.5
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
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
Frozen BoysenberriesBoysenberries, frozen, unsweetened10002.60.090.50.98012269NANANA53118.5
Canned Prune JuicePrune juice, canned7040.210.02100.0490123116NANANA7.044.38.3
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
PrunesRaw Dehydrated Prunes1471.080.087NA0.230131NANANANANA5.465.2
Stewed PrunesStewed dehydrated Prunes4421.060.088NA0.230131NANANANANA5.445.18
SapodillaRaw Sapodilla6026.631.1700.0660120NANANANA322.654.8
SoursopRaw Soursop7582.270.3900.520128103NANANA257.584.55
Seeded RaisinsRaisins, seeded1690.910.30.0630.210133NANANANA11.54.264.38
Orange PeelRaw Orange Peel5151.030.120.0570.150129NANANANA54.67.734.12
ApricotsRaw Apricots10424.060.2800.80116969.824.7612114.64.06
WatermelonRaw Watermelon16672.50.2700.8301261035626.3206.67104
Prickly PearsRaw Prickly Pears12206.20.820.282.270117NANANANA448.93.66
Canned Mango NectarMango nectar, canned9800.590.140.0780.029012912254.552102.941.083.53
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
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
Dried LitchisLitchis, dried1812.170.490.320.330128119NANANA8.36.863.07
Canned Guanabana NectarGuanabana nectar, canned8471.440.2500.33012711150.35400.850.933.05
JujubeRaw Jujube6331.27NANANA0128NANANANANA7.63.04
Passion-fruit Juice, YellowRaw Passion-fruit Juice, Yellow8331.50.1300.880120119NANANA1.675.63
Dark RaisinsDark Seedless Raisins1670.420.160.0230.0650133109585107.535.53
Canned Papaya NectarPapaya nectar, canned8771.30.410.250.0610127122NANANA5.261.53
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
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
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
Muscadine GrapesRaw Muscadine Grapes8774.12NANANANA122NA34.432534.27.12.3
Yellow PlantainsRaw Yellow Plantains4101.43000013171.835.435.60.746.975.332.25
American Type GrapesRaw American Type Grapes7462.60.850.180.590128121NANANA6.74.72.16
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
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
Frozen BlueberriesBlueberries, frozen, unsweetened9806.270.521.11.64011983NANANA26.54.11.76
AvocadosRaw Avocados313466.640.395.23026.72.060.381.160.19216.251.7
Pickled Green OlivesCanned Pickled Green Olives3455370.324.2013.21.86NANANA11.43.551.7
ZESPRI SunGold KiwifruitRaw ZESPRI SunGold Kiwifruit7942.220.520.340.4801259846429.7118.11.67
Golden RaisinsGolden Seedless Raisins1660.330.110.0320.063013310957.651.505.55.451.63
Medjool DatesDates, medjool1810.27NANANANA13512057.8610.96123.271.62
Strawberry GuavasRaw Strawberry Guavas7254.351.250.511.30126NANANANA394.21.6
Java-plumRaw Java-plum8331.9NANANA0130NANANANANA61.6
PearsRaw Pears8771.230.190.0090.82013485.556.3236.23273.161.58
Red Anjou PearsRaw Red Anjou Pears8061.13NANANANA1207752.3222.1242.661.53
Bartlett PearsRaw Bartlett Pears7941.27NANANANA1197753.7203.424.63.11.5
ClementinesRaw Clementines10641.6NANANANA1289817.41763.4189.041.5
DurianRaw or Frozen Durian34018NANANA092NANANANA1351.46
BananasRaw Bananas5621.850.630.150.26012868.727.22813.414.66.121.46
Macronutrients in Top 100 Whole Fruits with the highest Iron content per 500 kcal
In the above table you can find and compare the amount of macronutrients in whole fruits , sorted by most amount of Iron per 500 calories.
Top 5 whole fruits with most amount of iron per 500 calories are:
- Canned Small Ripe Olives
- Raw Mulberries
- Canned Ripe Jumbo Olives
- Raw Roselle
- Horned melon