Dried Goji BerriesGoji berries, driedNANANANANANANANANA192NANANA27
Canned Small Ripe OlivesCanned Small Ripe Olives67.50.01200.150.060.036NA003.5706.555.5625
Dried LongansLongans, driedNA0.1623.97NANANANA0111NANANA21.4
Dried Fresh Chinese JujubeJujube, Chinese, fresh, driedNA0.190.21NANANANANA0864NANANA20.2
PrunesRaw Dehydrated Prunes3490.470.65121.662.96NA7.94000NANA14
Canned Jumbo OlivesCanned Ripe Jumbo Olives67.50.01200.0870.060.048NA005.9506.555.5613
TamarindsRaw Tamarinds7.941.70.67.70.570.26NA55.601400.41111
Seeded RaisinsRaisins, seeded00.440.724.420.180.75NA12021.40NANA10.3
Native PersimmonsRaw Native PersimmonsNANANANANANANANA0262NANANA9.92
RowalRaw Rowal75.4NANANANANANANANA102NANANA8.73
Dried Zante CurrantsCurrants, zante, dried160.640.566.4NA1.17NA39.7018.700.44137.46
MulberriesRaw Mulberries3.970.120.42.46NA0.2NA24014403.45317.34
Dark RaisinsDark Seedless Raisins00.420.53.04NA0.69NA2009.1300.48147.1
Dried LitchisLitchis, dried00.042.2612.3NA0.36NA47.6072601.236.356.75
ElderberriesRaw Elderberries1190.280.2420.560.91NA240143NANANA6.35
Passion-fruit, PurpleRaw Passion-fruit, Purple25400.525.95NA0.4NA55.6011900.0792.786.35
Black CurrantsRaw European Black Currants47.60.20.21.21.580.26NANA0718NA3.97NA6.1
RoselleRaw Roselle55.60.0440.111.23NANANANA047.6NANANA5.87
CarissaRaw Carissa7.940.160.240.79NANANANA0151NANANA5.2
Canned Prune JuicePrune juice, canned00.0640.283.10.420.87NA0016.300.4813.54.7
Stewed PrunesStewed dehydrated Prunes1030.180.123.90.430.76NA0000NANA4.64
KiwanoHorned melon27.80.0990.062.240.730.25NA12NA21NANANA4.5
Deglet Noor DatesDates, deglet noor00.210.265.062.340.65NA75.401.600.210.74.05
Red CurrantsRaw Red And White Currants7.940.160.20.40.250.28NA31.8016300.443.73.97
GroundcherriesRaw Groundcherries1430.440.1611NANANANA043.7NANANA3.97
Golden RaisinsGolden Seedless Raisins00.0320.764.53NA1.3NA12012.700.48143.9
Dried PlumsRaw Dried Plums1550.20.747.471.670.81NA1602.401.72363.7
Medjool DatesDates, medjool27.80.20.246.43.20.99NA59.5NA00NA10.73.57
KumquatsRaw Kumquats59.50.150.361.70.830.14NA67.5017400.603.4
Frozen BoysenberriesBoysenberries, frozen, unsweetened120.210.153.040.990.22NA250012.303.45313.37
Frozen BlackberriesBlackberries, frozen, unsweetened240.120.184.80.60.24NA135012.304.6478.63.18
Orange PeelRaw Orange Peel83.30.480.363.571.940.7NA1190540NA0.99NA3.18
Oranges with Peel Raw Oranges with Peel 51.60.40.221.30.37NA1190282NANANA3.18
SapodillaRaw Sapodilla1200.0790.7910.15NA55.6058.3NANANA3.18
Mamey SapoteRaw Mamey Sapote27.80.0520.465.71.582.86NA27.8091NA8.37NA3.1
Frozen RaspberriesRed Frozen Raspberries160.350.42.681.60.25NA11107002.98NA3
Green PlantainsRaw Green PlantainsNA0.40.42.22.10.28NA111NA80NANANA2.98
Frozen StrawberriesStrawberries, frozen, unsweetened7.940.0870.151.830.430.11NA67.5016401.158.732.98
Dried Japanese PersimmonsPersimmons, japanese, dried151NA0.120.71NANANANA000NANA2.94
Dried Japanese PersimmonsPersimmons, japanese, dried151NA0.120.71NANANANA000NANA2.94
Dried Japanese PersimmonsPersimmons, japanese, dried151NA0.120.71NANANANA000NANA2.94
Dried Japanese PersimmonsPersimmons, japanese, dried151NA0.120.71NANANANA000NANA2.94
Custard-appleRaw Custard-apple7.940.320.420.540.88NANA076.2NANANA2.8
Mammy-appleRaw Mammy-apple47.60.0790.161.60.410.4NA55.6055.6NANANA2.78
QuincesRaw Quinces7.940.0790.120.790.320.16NA12059.5NANANA2.78
RaspberriesRaw Raspberries7.940.130.152.371.30.2213.683.3010403.45312.74
BlackberriesRaw Blackberries43.70.0790.12.561.10.12NA99083.304.6478.62.46
LemonRaw Lemons Without Peel3.970.160.0790.40.750.32NA43.7021000.602.4
LimesRaw Limes7.940.120.0790.790.860.17NA31.8011500.872.42.4
SoursopRaw Soursop00.280.23.5710.23NA55.6081.800.321.62.4
Sugar-applesRaw Sugar-apples00.440.453.50.90.79NA55.60144NANANA2.4
AvocadosRaw Avocados27.80.270.526.95.51.02NA321039.708.283.32.2
Yellow PlantainsRaw Yellow Plantains2220.250.32.671.20.96NA87.3073001142.2
BreadfruitRaw Breadfruit00.440.123.571.80.4NA55.6011500.422.14
Frozen Red Sour CherriesCherries, sour, red, frozen, unsweetened1750.170.130.540.710.27NA2006.7500.25.952.1
Pickled Green OlivesCanned Pickled Green Olives79.40.0830.0280.940.0910.12NA12000155.561.94
JujubeRaw Jujube7.940.0790.163.57NA0.32NANA0274NANANA1.9
DurianRaw or Frozen Durian7.941.50.794.260.911.25NA143078NANANA1.7
StrawberriesRaw Strawberries3.970.0950.0871.530.50.190.7595023301.158.731.63
ApricotsRaw Apricots3810.120.162.40.950.21NA35.7039.703.53131.55
Frozen NanceNance, frozen, unsweetened160.060.0711.150.710.083NA31.8NA367NA4.9647.21.5
FigsRaw Figs27.80.240.21.61.20.45NA2407.9400.4418.71.47
Sweet CherriesRaw Sweet Cherries120.110.130.610.790.19NA16027.800.288.331.43
CrabapplesRaw Crabapples7.940.120.0790.4NANANANA031.8NANANA1.43
Red Or Green GrapesRaw Red Or Green Grapes120.270.280.750.20.34NA7.94012.700.75581.43
Canned Guanabana NectarGuanabana nectar, canned00.0120.0440.480.280.028NA2404400.0401.43
Canned Mango NectarMango nectar, canned1390.0120.0120.320.280.06NA27.8060.300.833.181.43
Passion-fruit Juice, YellowRaw Passion-fruit Juice, Yellow18700.48.9NA0.24NA31.8072.200.041.61.43
Casaba MelonsRaw Casaba Melons00.060.120.920.330.65NA31.8086.500.29.921.35
Canned Papaya NectarPapaya nectar, canned71.40.0240.0160.60.210.036NA7.9401200.953.181.35
Red Sour CherriesRaw Red Sour Cherries2540.120.161.60.570.17NA31.8039.700.288.331.27
GooseberriesRaw Gooseberries59.50.160.121.21.140.32NA240110NA1.47NA1.23
Green KiwifruitRaw Green Kiwifruit160.110.0991.350.730.25NA99036805.81601.23
LitchisRaw Litchis00.0440.262.4NA0.4NA55.6028400.281.61.23
PomegranatesRaw Pomegranates00.270.211.161.50.3NA151040.502.4651.2
Prickly PearsRaw Prickly Pears7.940.0560.241.83NA0.24NA24055.6NANANA1.2
American Type GrapesRaw American Type Grapes200.370.231.20.0950.44NA1601600.75581.15
PineappleRaw Pineapple120.310.1320.850.44NA71.4019000.0792.781.15
BlueberriesRaw Blueberries120.150.161.660.490.211.224038.502.2676.61.1
LoquatsRaw Loquats3020.0750.0950.71NA0.4NA55.603.97NANANA1.1
NectarinesRaw Nectarines67.50.130.114.470.730.099NA20021.403.068.731.1
Extra Sweet PineappleRaw Extra Sweet Pineapple120.320.1320.860.45NA75.4NA22400.0792.781.1
Baked Yellow PlantainsPlantains, yellow, baked1790.360.522.72.10.83NA21006500511.1
CherimoyaRaw Cherimoya00.40.522.561.371.02NA91050NA1.07NA1.07
BananasRaw Bananas120.120.292.641.331.46079.4034.500.421.03
Muscadine GrapesRaw Muscadine Grapes12NA5.95NANANANA7.94NA25.8NANANA1.03
GuavasRaw Common Guavas1230.270.164.31.80.44NA194090602.910.31.03
PapayasRaw Papayas1870.0910.111.40.760.15NA147024201.210.30.99
Peaches, YellowRaw Yellow Peaches63.50.0950.123.20.610.099NA1602602.910.30.99
Traditional PineappleTraditional Raw Pineapple120.310.121.870.770.42NA43.7NA670NA2.780.99
Passion-fruit Juice, PurpleRaw Passion-fruit Juice, Purple14300.525.8NA0.2NA27.8011800.041.60.95
Green Anjou PearsRaw Green Anjou Pears3.970.040.0870.60.170.1NA35.7NA17.5NA0.48170.95
WatermelonRaw Watermelon1110.130.0830.710.880.18NA1203200.20.40.95
CranberriesRaw Cranberries120.0480.0790.41.170.23NA3.97055.605.24200.91
JackfruitRaw Jackfruit200.420.223.650.931.3NA95054.4NA1.35NA0.91
Strawberry GuavasRaw Strawberry Guavas200.120.122.4NANANANA0147NANANA0.87
ZESPRI SunGold KiwifruitRaw ZESPRI SunGold Kiwifruit3.9700.290.920.480.31NA1230.3264005.5624.20.83
Cantaloupe MelonsRaw Cantaloupe Melons6710.160.0752.90.420.29NA83.3014600.29.920.83
Canned Cranberry-orange RelishCranberry-orange relish, canned160.120.0790.4NANANANA071.4NANANA0.79
Java-plumRaw Java-plum00.0240.0481.03NA0.15NANA056.8NANANA0.75
Vitamins in Top 100 Whole Fruits with the highest Iron content per 14 oz
In the above table you can find and compare the amount of vitamins in whole fruits , sorted by most amount of Iron per 14 ounces.
Top 5 whole fruits with most amount of iron per 14 ounces are:
- Dried Goji Berries
- Canned Small Ripe Olives
- Dried Longans
- Dried Fresh Chinese Jujube
- Raw Dehydrated Prunes