Dried Goji BerriesGoji berries, dried6930.770NANA015391NANANA25.828.313.5
Canned Small Ripe OlivesCanned Small Ripe Olives23021.64.5201.250120NANANA3.181.6712.5
Dried LongansLongans, dried5680.79NANANA0147NANANANANA9.7210.7
Dried Fresh Chinese JujubeJujube, Chinese, fresh, dried5580.99NANANA0144NA4136.317129.3710
PrunesRaw Dehydrated Prunes6731.450.12NA0.320177NANANANANA7.347
Canned Jumbo OlivesCanned Ripe Jumbo Olives16113.61.80.0811.080110NANANA4.961.926.6
TamarindsRaw Tamarinds4741.20.5400.12012477NANANA105.565.56
Seeded RaisinsRaisins, seeded5871.070.350.0730.240156NANANANA13.555.14
Native PersimmonsRaw Native Persimmons2520.79NANANA066.5NANANANANA1.64.96
RowalRaw Rowal2203.970.49NANANA47.4280.992.22512.34.564.37
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
CarissaRaw Carissa1232.58NANANA027NANANANANA0.992.6
Canned Prune JuicePrune juice, canned1410.060.00600.014034.632.6NANANA21.22.34
Stewed PrunesStewed dehydrated Prunes2240.480.04NA0.11059NANANANANA2.442.32
KiwanoHorned melon87.32.5NANANANA15NANANANANA3.532.24
Deglet Noor DatesDates, deglet noor5600.770.0640.0060.03201491263939.547.2164.862.02
Red CurrantsRaw Red And White Currants1110.40.0340.0690.11027.414.676.41.28.532.782
GroundcherriesRaw Groundcherries1051.4NANANA022.2NANANANANA3.772
Golden RaisinsGolden Seedless Raisins5970.40.130.0380.07501591306961.506.556.51.94
Dried PlumsRaw Dried Plums4760.750.170.0340.087012775.724.650.60.3144.331.85
Medjool DatesDates, medjool5500.3NANANANA14913263.5671.0513.33.61.8
KumquatsRaw Kumquats1411.70.20.0930.25031.618.6NANANA133.731.7
Frozen BoysenberriesBoysenberries, frozen, unsweetened990.520.0180.0990.1902413.7NANANA10.52.21.7
Frozen BlackberriesBlackberries, frozen, unsweetened1270.850.030.160.3203121NANANA9.922.341.6
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
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
RaspberriesRaw Raspberries1031.30.0380.250.49023.78.774.663.70.4132.41.37
BlackberriesRaw Blackberries85.30.970.0280.190.370199.74.764.60.1410.52.761.23
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
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
Frozen Red Sour CherriesCherries, sour, red, frozen, unsweetened910.870.20.130.1302218NANANA3.181.831.05
Pickled Green OlivesCanned Pickled Green Olives28830.44.030.182.407.621.07NANANA6.552.040.97
JujubeRaw Jujube1570.4NANANA040NANANANANA2.40.95
DurianRaw or Frozen Durian29210.6NANANA053.8NANANANA7.542.90.85
StrawberriesRaw Strawberries63.50.60.030.130.18015.29.74.843.950.933.971.330.81
ApricotsRaw Apricots950.770.05400.1502218.31.874.711.63.972.780.77
Frozen NanceNance, frozen, unsweetened1452.3NANANANA33.716.59.47.10151.30.75
FigsRaw Figs1470.60.1200.2903832.3NANANA5.751.50.73
Sweet CherriesRaw Sweet Cherries1250.40.0750.0520.054031.825.410.7130.34.172.10.71
CrabapplesRaw Crabapples1510.60.0950.030.14039.6NANANANANA0.790.71
Red Or Green GrapesRaw Red Or Green Grapes1370.320.110.0220.07303630.71614.30.31.81.430.71
Canned Guanabana NectarGuanabana nectar, canned1170.340.05800.077029.62611.812.600.20.220.71
Canned Mango NectarMango nectar, canned1010.120.0280.0160.00602624.71110.52.020.60.220.71
Passion-fruit Juice, YellowRaw Passion-fruit Juice, Yellow1190.360.0300.21028.728.3NANANA0.41.330.71
Casaba MelonsRaw Casaba Melons55.60.20.050.0440.03401311.3NANANA1.82.20.67
Canned Papaya NectarPapaya nectar, canned1130.30.0930.0560.014028.827.6NANANA1.20.340.67
Red Sour CherriesRaw Red Sour Cherries990.60.130.0870.091024176.978.31.63.1820.64
GooseberriesRaw Gooseberries87.31.150.0750.0910.54020.2NANANANA8.531.750.62
Green KiwifruitRaw Green Kiwifruit1211.030.0580.0830.49029188.638.160.35.952.260.62
LitchisRaw Litchis1310.870.20.130.1303330.2NANANA2.581.650.62
PomegranatesRaw Pomegranates1652.320.2400.1603727NANANA7.943.30.6
Prickly PearsRaw Prickly Pears81.410.130.0460.37019NANANANA7.141.450.6
American Type GrapesRaw American Type Grapes1330.690.230.0480.1603432.2NANANA1.81.250.58
PineappleRaw Pineapple990.240.0180.0340.04602619.54.23.43122.781.070.58
BlueberriesRaw Blueberries1130.650.0560.120.17028.819.89.869.70.224.761.470.56
LoquatsRaw Loquats930.40.0790.0260.15024NANANANA3.370.850.56
NectarinesRaw Nectarines87.30.640.050.0040.2202115.72.73.19.663.372.10.56
Extra Sweet PineappleRaw Extra Sweet Pineapple1010.22NANANANA26.820.54.273.37132.781.050.56
Baked Yellow PlantainsPlantains, yellow, baked3080.3200008242.37.67.52274.3730.56
CherimoyaRaw Cherimoya1491.350.460.320.05603525.512.511.81.35.953.10.54
BananasRaw Bananas1770.650.220.0540.091045.324.39.629.94.745.162.160.52
Muscadine GrapesRaw Muscadine Grapes1130.93NANANANA27.6NA7.787.31.137.741.60.52
GuavasRaw Common Guavas1351.90.540.220.57028.417.7NANANA10.75.060.52
PapayasRaw Papayas85.30.520.160.0930.022021.515.57.48.103.370.930.5
Peaches, YellowRaw Yellow Peaches77.40.50.0380.0040.1701916.63.043.879.452.981.80.5
Traditional PineappleTraditional Raw Pineapple89.30.26NANANANA23.516.53.853.59.1NA1.10.5
Passion-fruit Juice, PurpleRaw Passion-fruit Juice, Purple1010.0990.00800.05802726.6NANANA0.40.770.48
Green Anjou PearsRaw Green Anjou Pears1310.2NANANANA31.319.3126.60.656.150.870.48
WatermelonRaw Watermelon59.50.30.03200.09901512.36.673.142.40.791.20.48
CranberriesRaw Cranberries910.260.0160.0440.065023.88.471.336.830.327.140.910.46
JackfruitRaw Jackfruit1891.270.390.160.030463818.2190.832.983.40.46
Strawberry GuavasRaw Strawberry Guavas1371.20.340.140.36034.5NANANANA10.71.150.44
ZESPRI SunGold KiwifruitRaw ZESPRI SunGold Kiwifruit1250.560.130.0850.12031.324.411.510.52.422.782.020.42
Cantaloupe MelonsRaw Cantaloupe Melons67.50.380.10.0910.06901615.63.73.068.631.81.670.42
Canned Cranberry-orange RelishCranberry-orange relish, canned3530.20.024NANA092NANANANA00.60.4
Java-plumRaw Java-plum1190.46NANANA031NANANANANA1.430.38
Macronutrients in Top 100 Whole Fruits with the highest Iron content per 7 oz
In the above table you can find and compare the amount of macronutrients in whole fruits , sorted by most amount of Iron per 7 ounces.
Top 5 whole fruits with most amount of iron per 7 ounces are:
- Dried Goji Berries
- Canned Small Ripe Olives
- Dried Longans
- Dried Fresh Chinese Jujube
- Raw Dehydrated Prunes