MulberriesRaw Mulberries2330.910.0630.0020.48022.819NANANA3.953.354.3
RoselleRaw Roselle2041.3NANANA023NANANANANA1.963.02
KiwanoHorned melon2272.86NANANANA17NANANANANA4.052.57
Black CurrantsRaw European Black Currants1590.650.0540.110.17024.4NANANANANA2.222.44
ElderberriesRaw Elderberries1370.680.0320.120.22025.2NANANANA9.60.92.2
Acerola JuiceRaw Acerola Juice4351.30.30.190.202119.6NANANA1.31.742.17
Frozen StrawberriesStrawberries, frozen, unsweetened2860.310.0170.0660.089026136.25.771.0661.232.14
CarissaRaw Carissa1612.1NANANA022NANANANANA0.812.1
LemonRaw Lemons Without Peel3451.030.130.090.220328.62NANANA9.663.82.07
LimesRaw Limes3330.670.0730.0630.120355.63NANANA9.332.332
RowalRaw Rowal901.80.22NANANA21.512.70.450.9911.35.62.072
Native PersimmonsRaw Native Persimmons78.70.31NANANA026.4NANANANANA0.631.97
Dried Goji BerriesGoji berries, dried28.70.110NANA02213NANANA3.724.11.95
Dried LongansLongans, dried350.14NANANA026NANANANANA1.71.9
GroundcherriesRaw Groundcherries1891.32NANANA021NANANANANA3.61.9
Dried Fresh Chinese JujubeJujube, Chinese, fresh, dried35.60.18NANANA026NA7.336.53.072.141.681.8
Red CurrantsRaw Red And White Currants1790.360.030.0630.095024.6136.35.751.17.682.51.8
Lemon PeelRaw Lemon Peel2130.640.0830.0550.130348.87NANANA22.63.21.7
Frozen BoysenberriesBoysenberries, frozen, unsweetened2000.520.0180.10.2024.413.8NANANA10.62.21.7
Raw Sulfured Dried PeachesPeaches, dried, sulfured, uncooked420.320.0340.0040.15025.717.55.655.366.443.431.51.7
Raw Sulfured Dehydrated PeachesPeaches, dehydrated (low-moisture), sulfured, uncooked30.80.320.0340.0040.15025.6NANANANANA1.51.7
Passion-fruit, PurpleRaw Passion-fruit, Purple1030.720.0610.0010.4202411.5NANANA10.72.271.65
BlackberriesRaw Blackberries2331.140.0330.220.43022.311.35.65.370.1612.33.231.44
Mammy-appleRaw Mammy-apple1960.980.2700.15024.5NANANANA5.90.981.37
Frozen RaspberriesRed Frozen Raspberries1791.450.110.0340.027022.411.75.85.130.797.682.051.36
RaspberriesRaw Raspberries1921.250.0370.240.480238.54.53.580.3812.52.31.33
StrawberriesRaw Strawberries3130.940.0470.20.2802415.37.636.21.476.252.11.3
Oranges with Peel Raw Oranges with Peel 1590.480.0560.0250.07024.6NANANANA7.142.061.27
Frozen BlackberriesBlackberries, frozen, unsweetened1560.670.0230.130.25024.516.7NANANA7.81.841.25
QuincesRaw Quinces1750.180.01800.086027NANANANA3.330.71.23
Casaba MelonsRaw Casaba Melons3570.360.0890.0790.061023.520.3NANANA3.23.961.2
KumquatsRaw Kumquats1411.20.150.0660.17022.413NANANA9.152.651.2
TamarindsRaw Tamarinds420.250.1100.02502616.2NANANA2.131.171.17
Frozen Red Sour CherriesCherries, sour, red, frozen, unsweetened2170.960.220.140.1502419.6NANANA3.4821.15
Raw Sulfured Dried ApricotsApricots, dried, sulfured, uncooked41.50.210.00700.031026225.213.73.273.031.41.1
PrunesRaw Dehydrated Prunes29.50.220.017NA0.047026.3NANANANANA1.11.04
SapodillaRaw Sapodilla1201.330.2300.013024NANANANA6.40.530.96
SoursopRaw Soursop1520.450.07700.1025.520.5NANANA51.50.91
Orange PeelRaw Orange Peel1030.210.0250.0110.03025.8NANANANA111.550.82
Raw Dried FigsFigs, dried, uncooked400.370.05800.14025.719.29.29.960.0283.941.330.82
ApricotsRaw Apricots2080.810.05600.1602319.31.964.9412.24.172.90.81
Raw Sulfured Dried PearsPears, dried, sulfured, uncooked380.240.0130.0010.056026.623.7NANANA2.860.710.8
WatermelonRaw Watermelon3330.50.05300.1702520.7115.274.031.332.030.8
Prickly PearsRaw Prickly Pears2441.240.160.0560.45023.3NANANANA8.81.80.73
GooseberriesRaw Gooseberries2271.30.0860.10.62023NANANANA9.7720.7
Custard-appleRaw Custard-apple990.590.23NANA025NANANANA2.381.70.7
Dried Zante CurrantsCurrants, zante, dried34.50.0760.0290.0040.012026.521.511.210.301.51.20.65
Peaches, YellowRaw Yellow Peaches2560.640.0490.0050.22024.521.53.92512.23.852.330.64
Red Sour CherriesRaw Red Sour Cherries2000.60.140.0880.092024.41778.361.63.220.64
Sugar-applesRaw Sugar-apples1060.310.05100.043025NANANANA4.72.20.64
NectarinesRaw Nectarines2270.730.0570.0050.25024183.13.57113.862.40.64
Sweetened Red Frozen RaspberriesRaspberries, frozen, red, sweetened970.160.0050.0290.057025.421NANANA4.270.680.63
Mamey SapoteRaw Mamey Sapote80.60.370.140.0660.00902616.26.186.463.34.351.170.63
Cantaloupe MelonsRaw Cantaloupe Melons2940.560.150.140.1024235.54.5312.82.652.470.62
Sweetened Frozen StrawberriesSliced Sweetened Frozen Strawberries1040.140.0070.0280.03902725NANANA1.980.550.61
Dried LitchisLitchis, dried360.430.0970.0640.066025.524NANANA1.661.370.61
JujubeRaw Jujube1270.25NANANA025.6NANANANANA1.50.61
Passion-fruit Juice, YellowRaw Passion-fruit Juice, Yellow1670.30.02500.1802423.8NANANA0.331.10.6
LoquatsRaw Loquats2130.430.0850.0280.16026NANANANA3.60.910.6
PapayasRaw Papayas2330.60.190.110.026025188.679.503.951.10.58
PineappleRaw Pineapple2000.240.0180.0340.046026.219.74.243.46122.81.080.58
Raw Sulfured Dried ApplesApples, dried, sulfured, uncooked410.130.0210.0070.03202723.5NANANA3.60.380.58
Sweet CherriesRaw Sweet Cherries1590.320.060.0410.043025.420.38.5210.50.243.331.70.57
Traditional PineappleTraditional Raw Pineapple2220.29NANANANA26.318.44.33.910NA1.220.56
Extra Sweet PineappleRaw Extra Sweet Pineapple1960.22NANANANA26.520.24.23.3312.72.751.040.55
BreadfruitRaw Breadfruit970.220.0470.0170.047026.310.7NANANA4.761.040.52
Red Or Green GrapesRaw Red Or Green Grapes1450.230.0780.0160.054026.222.411.810.40.221.31.040.52
Frozen NanceNance, frozen, unsweetened1371.6NANANANA23.211.46.484.9010.30.90.52
Pink Grapefruit JuiceRaw Pink Grapefruit Juice2560.260.0360.0130.049023.6NANANANANA1.30.51
White Grapefruit JuiceRaw White Grapefruit Juice2560.260.0360.0130.049023.623.3NANANA0.261.30.51
Green KiwifruitRaw Green Kiwifruit1640.850.0480.0690.402414.77.136.740.254.91.870.51
CranberriesRaw Cranberries2170.280.0170.0480.0720269.31.467.480.357.8310.5
FigsRaw Figs1350.410.08100.1902622NANANA3.910.5
Green PlantainsRaw Green Plantains65.80.0460.080.0040.016NA241.50.670.720.121.450.820.49
BlueberriesRaw Blueberries1750.580.0490.10.15025.417.58.78.560.194.21.30.49
CrabapplesRaw Crabapples1320.390.0630.020.096026.3NANANANANA0.530.47
Honeydew MelonsRaw Honeydew Melons2780.390.110.0920.072025.322.68.227.446.92.221.50.47
Passion-fruit Juice, PurpleRaw Passion-fruit Juice, Purple1960.0980.00800.057026.726.3NANANA0.390.760.47
LitchisRaw Litchis1520.670.150.0980.102523NANANA1.971.260.47
Sweetened Frozen Pineapple ChunksPineapple, frozen, chunks, sweetened1160.120.0080.0170.02302624.5NANANA1.280.470.47
Tangerine JuiceRaw Tangerine Juice2330.470.0560.0260.067023.523NANANA0.471.160.47
Sweetened Frozen BlueberriesBlueberries, frozen, sweetened1180.150.0130.0270.0402623NANANA2.60.470.46
Muscadine GrapesRaw Muscadine Grapes1750.82NANANANA24.4NA6.886.4416.841.420.46
Yellow PlantainsRaw Yellow Plantains820.2900002614.47.17.120.151.41.070.45
Fresh Orange juiceRaw Orange juice2220.440.0530.0240.06402318.74.74.029.20.441.560.44
American Type GrapesRaw American Type Grapes1490.520.170.0360.12025.624.3NANANA1.340.940.43
Sweetened Frozen Peach SlicesPeaches, frozen, sliced, sweetened1060.140.0150.0020.067025.523.6NANANA1.90.670.39
Dried PlumsRaw Dried Plums41.70.160.0370.0070.018026.6165.1710.60.0632.960.910.39
GuavasRaw Common Guavas1471.40.40.160.4202113NANANA7.943.750.38
PlumsRaw Plums2170.610.03700.09602521.66.67113.43.041.520.37
Lemon JuiceRaw Lemon Juice4551.10.180.0410.055031.411.554.51.951.361.60.36
Green Anjou PearsRaw Green Anjou Pears1520.15NANANANA2414.79.25.050.54.70.670.36
Deglet Noor DatesDates, deglet noor35.50.140.0110.0010.006026.622.56.957.068.442.840.870.36
PomegranatesRaw Pomegranates1201.40.1400.095022.516.5NANANA4.820.36
CherimoyaRaw Cherimoya1330.910.310.210.037023.6178.377.90.8842.10.36
Lime JuiceRaw Lime Juice4000.280.0320.0320.06033.76.762.442.41.921.61.680.36
Frozen BlueberriesBlueberries, frozen, unsweetened1961.250.10.220.3302416.6NANANA5.30.820.35
AvocadosRaw Avocados62.59.161.330.0781.0505.330.410.0750.230.0384.21.250.34
ZESPRI SunGold KiwifruitRaw ZESPRI SunGold Kiwifruit1590.440.10.0680.09502519.59.28.41.942.221.60.33
Medjool DatesDates, medjool360.054NANANANA272411.6120.192.40.650.32
Macronutrients in Top 100 Raw Fruits with the highest Iron content per 100 kcal
In the above table you can find and compare the amount of macronutrients in raw fruits , sorted by most amount of Iron per 100 calories.
Top 5 raw fruits with most amount of iron per 100 calories are:
- Raw Mulberries
- Raw Roselle
- Horned melon
- Raw European Black Currants
- Raw Elderberries