Dried Goji BerriesGoji berries, dried4950.550NANA010964.7NANANA18.420.29.64
Raw Sulfured Dehydrated PeachesPeaches, dehydrated (low-moisture), sulfured, uncooked4611.460.160.0170.690118NANANANANA6.937.8
Dried LongansLongans, dried4050.57NANANA0105NANANANANA6.957.65
Dried Fresh Chinese JujubeJujube, Chinese, fresh, dried3980.71NANANA0103NA292612.28.56.77.2
Raw Sulfured Dried PeachesPeaches, dried, sulfured, uncooked3391.080.120.0130.510875919182211.65.15.75
PrunesRaw Dehydrated Prunes4811.030.084NA0.230126NANANANANA5.245
TamarindsRaw Tamarinds3390.850.3900.084088.655NANANA7.233.973.97
Raw Sulfured Dried ApricotsApricots, dried, sulfured, uncooked3420.720.02400.1088.875.717.7471110.34.83.77
Native PersimmonsRaw Native Persimmons1800.57NANANA047.5NANANANANA1.133.54
RowalRaw Rowal1572.830.35NANANA34200.711.5617.78.83.263.1
Raw Sulfured Dried PearsPears, dried, sulfured, uncooked3710.890.050.0030.2109988NANANA10.62.652.98
Raw Dried FigsFigs, dried, uncooked3531.30.200.490916832.5350.099144.682.88
Dried Zante CurrantsCurrants, zante, dried4110.310.120.0170.05010988.34642.206.244.862.66
MulberriesRaw Mulberries610.550.0380.0010.2901411.5NANANA2.42.042.62
Dried LitchisLitchis, dried3931.70.380.250.26010094NANANA6.525.42.4
ElderberriesRaw Elderberries1030.710.0330.120.23026NANANANA9.920.942.27
Passion-fruit, PurpleRaw Passion-fruit, Purple1370.990.0840.0010.5803316NANANA14.73.12.27
Black CurrantsRaw European Black Currants89.30.580.0480.10.15022NANANANANA22.2
RoselleRaw Roselle69.50.91NANANA016NANANANANA1.362.1
Raw Sulfured Dried ApplesApples, dried, sulfured, uncooked3440.450.0740.0230.1109381NANANA12.31.32
CarissaRaw Carissa881.84NANANA019.3NANANANANA0.711.86
KiwanoHorned melon62.41.8NANANANA10.7NANANANANA2.521.6
Deglet Noor DatesDates, deglet noor4000.550.0450.0040.023010689.827.828.233.711.33.471.45
Red CurrantsRaw Red And White Currants79.40.280.0240.050.075019.610.454.560.866.121.4
GroundcherriesRaw Groundcherries750.99NANANA016NANANANANA2.71.4
Dried PlumsRaw Dried Plums3400.540.120.0240.0620915417.6360.21103.11.3
Sweetened Dried BlueberriesBlueberries, dried, sweetened4493.540.280.231.6011396NANANA10.63.541.28
Medjool DatesDates, medjool3930.21NANANANA1069445.447.80.759.52.571.28
KumquatsRaw Kumquats1011.20.150.0670.18022.513.3NANANA9.22.661.2
Frozen BoysenberriesBoysenberries, frozen, unsweetened710.370.0130.0710.14017.39.77NANANA7.51.561.2
Frozen BlackberriesBlackberries, frozen, unsweetened910.610.0210.120.23022.215NANANA7.11.671.13
Lemon PeelRaw Lemon Peel66.60.430.0550.0370.089022.75.9NANANA152.131.13
Orange PeelRaw Orange Peel1370.280.0340.0160.041035.4NANANANA152.131.13
Oranges with Peel Raw Oranges with Peel 89.30.430.050.0230.062022NANANANA6.381.841.13
SapodillaRaw Sapodilla1181.560.2700.016028.3NANANANA7.50.621.13
Mamey SapoteRaw Mamey Sapote1760.650.240.120.016045.528.51111.45.87.652.061.1
Frozen RaspberriesRed Frozen Raspberries79.41.150.0910.0270.021017.89.274.64.070.626.11.631.08
Green PlantainsRaw Green Plantains2150.0990.170.0090.035NA523.251.451.550.263.11.771.06
Frozen StrawberriesStrawberries, frozen, unsweetened49.60.160.0090.0330.0440136.463.082.860.522.980.611.06
Dried Japanese PersimmonsPersimmons, japanese, dried3880.84NANANA0104NANANANA20.61.961.05
Dried Japanese PersimmonsPersimmons, japanese, dried3880.84NANANA0104NANANANA20.61.961.05
Dried Japanese PersimmonsPersimmons, japanese, dried3880.84NANANA0104NANANANA20.61.961.05
Dried Japanese PersimmonsPersimmons, japanese, dried3880.84NANANA0104NANANANA20.61.961.05
Custard-appleRaw Custard-apple1430.850.33NANA035.7NANANANA3.42.41
Mammy-appleRaw Mammy-apple72.30.710.1900.11017.7NANANANA4.250.710.99
QuincesRaw Quinces80.80.140.01400.069021.7NANANANA2.70.570.99
RaspberriesRaw Raspberries73.70.920.0270.180.350176.273.332.640.289.21.70.98
Sweetened Red Frozen RaspberriesRaspberries, frozen, red, sweetened1460.230.0070.0430.08403731NANANA6.240.990.92
BlackberriesRaw Blackberries610.690.020.130.26013.66.93.43.270.0997.51.970.88
LemonRaw Lemons Without Peel410.430.0550.0370.089013.23.54NANANA3.971.560.85
LimesRaw Limes42.50.280.0310.0270.0510152.4NANANA3.970.990.85
SoursopRaw Soursop940.430.07200.09802419NANANA4.681.40.85
Sugar-applesRaw Sugar-apples1330.410.06800.057033.5NANANANA6.242.90.85
Sweetened Frozen StrawberriesSliced Sweetened Frozen Strawberries1360.180.010.0380.052036.734NANANA2.70.750.84
AvocadosRaw Avocados22720.830.182.370120.940.170.520.0859.52.830.78
Yellow PlantainsRaw Yellow Plantains1730.5000045.22512.212.30.262.41.840.78
BreadfruitRaw Breadfruit1460.330.0680.0260.068038.415.6NANANA6.951.50.77
Frozen Red Sour CherriesCherries, sour, red, frozen, unsweetened65.20.620.140.0920.095015.612.8NANANA2.271.30.75
Acerola JuiceRaw Acerola Juice32.60.430.0960.0620.06506.86.38NANANA0.430.570.71
JujubeRaw Jujube1120.28NANANA028.7NANANANANA1.70.68
DurianRaw or Frozen Durian2087.56NANANA038.4NANANANA5.42.10.61
StrawberriesRaw Strawberries45.40.430.0210.0920.130116.933.462.820.672.830.950.58
Sweetened Frozen Pineapple ChunksPineapple, frozen, chunks, sweetened1220.140.010.0210.028031.530NANANA1.560.570.57
ApricotsRaw Apricots680.550.03800.11015.8131.333.368.322.8320.55
Sweetened Frozen BlueberriesBlueberries, frozen, sweetened1200.180.0160.0330.04803128NANANA3.10.570.55
Sweetened Dried CranberriesCranberries, dried, sweetened4371.550.120.0330.23011710338.34222.47.50.240.55
Frozen NanceNance, frozen, unsweetened1031.64NANANANA2411.86.75.07010.60.940.54
FigsRaw Figs1050.430.08500.202723NANANA4.11.060.52
Sweetened Frozen Peach SlicesPeaches, frozen, sliced, sweetened1330.180.020.0030.08903431.4NANANA2.550.890.52
Sweet CherriesRaw Sweet Cherries89.30.280.0540.0370.038022.7187.69.340.212.981.50.51
CrabapplesRaw Crabapples1080.430.0680.0210.1028.3NANANANANA0.570.51
Red Or Green GrapesRaw Red Or Green Grapes980.230.0770.0160.052025.72211.510.20.211.281.020.51
Passion-fruit Juice, YellowRaw Passion-fruit Juice, Yellow850.260.02100.15020.520NANANA0.280.950.51
Casaba MelonsRaw Casaba Melons39.70.140.0350.0310.02409.338.07NANANA1.281.570.48
Red Sour CherriesRaw Red Sour Cherries710.430.0960.0620.065017.3124.985.931.132.271.40.45
GooseberriesRaw Gooseberries62.40.820.0540.0650.38014.4NANANANA6.11.250.44
Green KiwifruitRaw Green Kiwifruit86.50.740.0410.060.35020.812.76.175.830.214.251.60.44
LitchisRaw Litchis940.620.140.0920.095023.421.6NANANA1.841.180.44
PomegranatesRaw Pomegranates1181.660.1700.11026.519.4NANANA5.672.370.43
Prickly PearsRaw Prickly Pears580.720.0950.0330.26013.6NANANANA5.11.030.43
American Type GrapesRaw American Type Grapes950.50.160.0340.11024.323NANANA1.280.890.41
PineappleRaw Pineapple710.170.0130.0240.033018.61432.458.520.770.41
BlueberriesRaw Blueberries80.80.470.040.0820.12020.5147.046.90.163.41.050.4
LoquatsRaw Loquats66.60.280.0570.0180.11017.2NANANANA2.40.610.4
NectarinesRaw Nectarines62.40.450.0350.0030.16015111.942.236.92.41.50.4
Extra Sweet PineappleRaw Extra Sweet Pineapple72.30.16NANANANA1914.63.052.49.1720.750.4
CherimoyaRaw Cherimoya1060.960.330.230.0402518.28.98.40.944.252.230.38
BananasRaw Bananas1260.470.160.0380.065032.417.36.877.063.43.71.550.37
Muscadine GrapesRaw Muscadine Grapes80.80.67NANANANA19.7NA5.565.20.815.531.150.37
GuavasRaw Common Guavas961.350.390.160.41020.312.6NANANA7.653.60.37
PapayasRaw Papayas610.370.110.0670.016015.3115.35.802.40.670.35
Peaches, YellowRaw Yellow Peaches55.30.350.0270.0030.12013.5122.172.766.752.131.30.35
Traditional PineappleTraditional Raw Pineapple63.80.18NANANANA16.811.82.752.56.5NA0.780.35
Passion-fruit Juice, PurpleRaw Passion-fruit Juice, Purple72.30.0710.00600.041019.319NANANA0.280.550.34
Green Anjou PearsRaw Green Anjou Pears940.14NANANANA22.413.88.64.720.474.40.620.34
WatermelonRaw Watermelon42.50.210.02300.071010.78.84.762.241.70.570.860.34
CranberriesRaw Cranberries65.20.180.0110.0310.0470176.050.954.880.235.10.650.33
JackfruitRaw Jackfruit1350.910.280.110.021033271313.40.62.132.440.33
Sweetened Dried MangoMango, dried, sweetened4521.670.410.230.086011194NANANA3.43.470.33
Strawberry GuavasRaw Strawberry Guavas980.850.240.10.26024.6NANANANA7.650.820.31
Macronutrients in Top 100 Raw Fruits with the highest Iron content per 5 oz
In the above table you can find and compare the amount of macronutrients in raw fruits , sorted by most amount of Iron per 5 ounces.
Top 5 raw fruits with most amount of iron per 5 ounces are:
- Dried Goji Berries
- Raw Sulfured Dehydrated Peaches
- Dried Longans
- Dried Fresh Chinese Jujube
- Raw Sulfured Dried Peaches