Dried Goji BerriesGoji berries, dried6930.770NANA015391NANANA25.828.313.5
Canned Small Ripe OlivesCanned Small Ripe Olives23021.64.5201.250120NANANA3.181.6712.5
Raw Sulfured Dehydrated PeachesPeaches, dehydrated (low-moisture), sulfured, uncooked6452.040.220.0240.960165NANANANANA9.711
Dried LongansLongans, dried5680.79NANANA0147NANANANANA9.7210.7
Dried Fresh Chinese JujubeJujube, Chinese, fresh, dried5580.99NANANA0144NA4136.317129.3710
Raw Sulfured Dried PeachesPeaches, dried, sulfured, uncooked4741.50.160.0180.7101228326.825.430.616.37.168.06
PrunesRaw Dehydrated Prunes6731.450.12NA0.320177NANANANANA7.347
Canned Jumbo OlivesCanned Ripe Jumbo Olives16113.61.80.0811.080110NANANA4.961.926.6
Prune pureePrune puree5100.40.032NANA012977.427.644.3NA6.554.175.56
TamarindsRaw Tamarinds4741.20.5400.12012477NANANA105.565.56
Raw Sulfured Dried ApricotsApricots, dried, sulfured, uncooked47810.03400.1501241062565.715.714.56.735.28
Seeded RaisinsRaisins, seeded5871.070.350.0730.240156NANANANA13.555.14
Native PersimmonsRaw Native Persimmons2520.79NANANA066.5NANANANANA1.64.96
Peaches, dehydrated (low-moisture), sulfured, stewedPeaches, dehydrated (low-moisture), sulfured, stewed2640.830.0890.010.39067.7NANANANANA44.5
Blueberries, wild, canned, heavy syrup, drainedBlueberries, wild, canned, heavy syrup, drained2120.67NANANANA56.238.318200.029.721.14.37
RowalRaw Rowal2203.970.49NANANA47.4280.992.22512.34.564.37
Raw Sulfured Dried PearsPears, dried, sulfured, uncooked5201.250.0690.0040.290138123NANANA153.74.17
Raw Dried FigsFigs, dried, uncooked4941.850.2900.6801279545.449.20.1419.46.554.03
Dried Zante CurrantsCurrants, zante, dried5750.440.170.0240.069015312464.55908.736.83.73
MulberriesRaw Mulberries85.30.770.0540.0020.41019.416NANANA3.372.863.67
Dark RaisinsDark Seedless Raisins5930.50.190.0280.07701571296960.508.936.553.55
Dried LitchisLitchis, dried5502.40.540.350.370140131NANANA9.137.543.37
ElderberriesRaw Elderberries1450.990.0460.170.32036.5NANANANA141.33.18
Passion-fruit, PurpleRaw Passion-fruit, Purple1921.40.120.0020.81046.422.2NANANA20.64.373.18
Black CurrantsRaw European Black Currants1250.810.0670.140.21030.5NANANANANA2.783.06
RoselleRaw Roselle971.27NANANA022.4NANANANANA1.92.94
Raw Sulfured Dried ApplesApples, dried, sulfured, uncooked4820.640.10.0320.150131113NANANA17.31.852.78
Cherries, sour, red, canned, water pack, solids and liquidsCherries, sour, red, canned, water pack, solids and liquids71.40.20.0460.030.03017.7155.367.7422.21.532.7
Cherries, sour, red, canned, light syrup pack, solids and liquidsCherries, sour, red, canned, light syrup pack, solids and liquids1490.20.0440.0280.03038.3NANANANA1.61.472.6
CarissaRaw Carissa1232.58NANANA027NANANANANA0.992.6
Peaches, dried, sulfured, stewed, without added sugarPeaches, dried, sulfured, stewed, without added sugar1530.50.0520.0060.2303933.7NANANA5.362.32.6
Cherries, sour, red, canned, heavy syrup pack, solids and liquidsCherries, sour, red, canned, heavy syrup pack, solids and liquids1810.20.0420.0280.0304644NANANA2.21.452.58
Cherries, sour, red, canned, extra heavy syrup pack, solids and liquidsCherries, sour, red, canned, extra heavy syrup pack, solids and liquids2260.180.0420.0280.028058NANANANA1.61.42.5
Peaches, dried, sulfured, stewed, with added sugarPeaches, dried, sulfured, stewed, with added sugar2040.440.0480.0060.21052.8NANANANA4.762.12.4
Canned Prune JuicePrune juice, canned1410.060.00600.014034.632.6NANANA21.22.34
Stewed PrunesStewed dehydrated Prunes2240.480.04NA0.11059NANANANANA2.442.32
Raspberry Juice ConcentrateRaspberry juice concentrate4392.660.110.0060.018NA1067640342.042.26.032.3
KiwanoHorned melon87.32.5NANANANA15NANANANANA3.532.24
Seedless Raspberries PureeRaspberries, puree, seedless81.41.730.130.0930.085NA16126.055.580.361.82.022.14
Plums, dried (prunes), stewed, with added sugarPlums, dried (prunes), stewed, with added sugar2460.440.03400.093065.2NANANANA7.542.162.06
Deglet Noor DatesDates, deglet noor5600.770.0640.0060.03201491263939.547.2164.862.02
Pears, dried, sulfured, stewed, without added sugarPears, dried, sulfured, stewed, without added sugar2520.620.0340.0020.1406754.4NANANA12.71.82.02
Red CurrantsRaw Red And White Currants1110.40.0340.0690.11027.414.676.41.28.532.782
GroundcherriesRaw Groundcherries1051.4NANANA022.2NANANANANA3.772
Grapes, canned, thompson seedless, water pack, solids and liquidsGrapes, canned, thompson seedless, water pack, solids and liquids79.40.220.0690.0140.048020.419.2NANANA1.20.991.94
Golden RaisinsGolden Seedless Raisins5970.40.130.0380.07501591306961.506.556.51.94
Pears, dried, sulfured, stewed, with added sugarPears, dried, sulfured, stewed, with added sugar2780.580.0320.0020.13073.7NANANANA11.51.71.92
Grapes, canned, thompson seedless, heavy syrup pack, solids and liquidsGrapes, canned, thompson seedless, heavy syrup pack, solids and liquids1510.20.0650.0140.04603938NANANA1.20.951.87
Dried PlumsRaw Dried Plums4760.750.170.0340.087012775.724.650.60.3144.331.85
Sweetened Dried BlueberriesBlueberries, dried, sweetened6294.960.40.322.260159134NANANA154.961.8
Medjool DatesDates, medjool5500.3NANANANA14913263.5671.0513.33.61.8
Pineapple juice, frozen concentrate, unsweetened, undilutedPineapple juice, frozen concentrate, unsweetened, undiluted3550.20.0140.030.0408886.5NANANA1.42.581.8
Stewed Dried FigsFigs, dried, stewed2120.790.1200.3054.746.3NANANA8.332.81.75
KumquatsRaw Kumquats1411.70.20.0930.25031.618.6NANANA133.731.7
Plums, canned, purple, light syrup pack, solids and liquidsPlums, canned, purple, light syrup pack, solids and liquids1250.20.01600.046032.330.5NANANA1.80.731.7
Frozen BoysenberriesBoysenberries, frozen, unsweetened990.520.0180.0990.1902413.7NANANA10.52.21.7
Plums, canned, heavy syrup, drainedPlums, canned, heavy syrup, drained1770.280.02200.0604643NANANA2.980.871.67
Plums, canned, purple, heavy syrup pack, solids and liquidsPlums, canned, purple, heavy syrup pack, solids and liquids1770.20.01600.04404644.3NANANA1.80.711.67
Plums, canned, purple, extra heavy syrup pack, solids and liquidsPlums, canned, purple, extra heavy syrup pack, solids and liquids2000.20.016NA0.042052.2NANANANA20.711.63
Frozen BlackberriesBlackberries, frozen, unsweetened1270.850.030.160.3203121NANANA9.922.341.6
Lemon PeelRaw Lemon Peel930.60.0770.0520.13031.88.28NANANA212.981.6
Orange PeelRaw Orange Peel1920.40.0480.0220.058049.6NANANANA212.981.6
Oranges with Peel Raw Oranges with Peel 1250.60.0690.0320.087030.8NANANANA8.932.581.6
SapodillaRaw Sapodilla1652.20.3800.022039.6NANANANA10.50.871.6
Mamey SapoteRaw Mamey Sapote2460.910.340.160.022063.74015.2168.110.72.881.55
Frozen RaspberriesRed Frozen Raspberries1111.60.130.0380.03025136.435.70.878.532.31.5
Green PlantainsRaw Green Plantains3020.140.240.0120.05NA72.84.542.022.160.364.372.51.5
Frozen StrawberriesStrawberries, frozen, unsweetened69.50.220.0120.0460.0620189.054.340.734.170.851.5
Canned Tamarind NectarTamarind nectar, canned1130.24NANANA029.225.21211.70.260.990.181.5
Dried Japanese PersimmonsPersimmons, japanese, dried5441.17NANANA0146NANANANA28.82.741.47
Dried Japanese PersimmonsPersimmons, japanese, dried5441.17NANANA0146NANANANA28.82.741.47
Dried Japanese PersimmonsPersimmons, japanese, dried5441.17NANANA0146NANANANA28.82.741.47
Dried Japanese PersimmonsPersimmons, japanese, dried5441.17NANANA0146NANANANA28.82.741.47
Custard-appleRaw Custard-apple2001.20.46NANA050NANANANA4.763.371.4
Mammy-appleRaw Mammy-apple1010.990.2700.16025NANANANA5.950.991.4
QuincesRaw Quinces1130.20.0200.097030.4NANANANA3.770.791.4
Raspberries PureeRaspberries Puree with Seeds1091.920.120.0560.06NA23136.556.050.428.532.21.37
RaspberriesRaw Raspberries1031.30.0380.250.49023.78.774.663.70.4132.41.37
Cherries, tart, dried, sweetened Cherries, tart, dried, sweetened 6611.450.290.180.20160133NANANA4.962.51.35
Fried Green PlantainsPlantains, green, fried61323.47.320.434.66NA987.21.31.24.76.952.981.33
Blackberries, canned, heavy syrup, solids and liquidsBlackberries, canned, heavy syrup, solids and liquids1830.280.010.0540.1104639NANANA6.752.61.3
Sweetened Red Frozen RaspberriesRaspberries, frozen, red, sweetened2040.320.010.060.1205243NANANA8.731.41.3
Cherries, sour, canned, water pack, drainedCherries, sour, canned, water pack, drained83.30.42NANANANA20.7145.548.30.022.41.371.27
Frozen LoganberriesLoganberries, frozen1090.620.0220.120.2302615.3NANANA10.531.27
BlackberriesRaw Blackberries85.30.970.0280.190.370199.74.764.60.1410.52.761.23
Cranberry sauce, jellied, canned, OCEAN SPRAYCranberry sauce, jellied, canned, OCEAN SPRAY3180.0790.014NANA080.66419.435.30.222.11.23
Plantains, yellow, fried, Latino restaurantPlantains, yellow, fried, Latino restaurant468153.60.434NA81439.649.8623.66.352.81.23
LemonRaw Lemons Without Peel57.50.60.0770.0520.13018.54.96NANANA5.562.21.2
LimesRaw Limes59.50.40.0440.0380.0710213.35NANANA5.561.41.2
SoursopRaw Soursop1310.60.100.14033.427NANANA6.5521.2
Sugar-applesRaw Sugar-apples1870.580.09500.079047NANANANA8.734.11.2
Sweetened Frozen StrawberriesSliced Sweetened Frozen Strawberries1910.260.0140.0540.073051.447.6NANANA3.771.051.17
Frozen Wild BlueberriesBlueberries, wild, frozen1130.320.06NANA027.5NA7.366.608.7301.15
Cherries, sweet, canned, juice pack, solids and liquidsCherries, sweet, canned, juice pack, solids and liquids1070.040.0080.0060.006027.424.4NANANA2.981.81.15
AvocadosRaw Avocados318294.20.253.320171.30.240.730.1213.33.971.1
Yellow PlantainsRaw Yellow Plantains2420.69000063.334.71717.20.363.372.581.1
BreadfruitRaw Breadfruit2040.460.0950.0360.09505422NANANA9.722.121.07
Canned With Sucralose Guava NectarGuava nectar, with sucralose, canned950.140.0460.0280.006026.420NANANA2.40.61.07
Frozen Red Sour CherriesCherries, sour, red, frozen, unsweetened910.870.20.130.1302218NANANA3.181.831.05
Acerola JuiceRaw Acerola Juice45.60.60.130.0870.09109.538.93NANANA0.60.790.99
Macronutrients in Top 100 Fruits with the highest Iron content per 7 oz
In the above table you can find and compare the amount of macronutrients in all fruits , sorted by most amount of Iron per 7 ounces.
Top 5 fruits with most amount of iron per 7 ounces are:
- Dried Goji Berries
- Canned Small Ripe Olives
- Raw Sulfured Dehydrated Peaches
- Dried Longans
- Dried Fresh Chinese Jujube