MulberriesRaw Mulberries11.60.341.177.2NA0.58NA69.804230109121.5
RoselleRaw Roselle1430.110.293.16NANANANA0122NANANA15
KiwanoHorned melon79.50.280.176.422.080.72NA34NA60.2NANANA13
Black CurrantsRaw European Black Currants950.40.42.43.160.52NANA01437NA7.94NA12.2
ElderberriesRaw Elderberries2050.480.413.420.961.58NA410247NANANA11
Acerola JuiceRaw Acerola Juice5430.431.38.74.460.087NA304034783NA3.930.411
Frozen StrawberriesStrawberries, frozen, unsweetened28.60.310.536.61.540.4NA243058904.1431.410.7
CarissaRaw Carissa160.320.481.6NANANANA0306NANANA10.6
LemonRaw Lemons Without Peel17.20.690.341.723.281.38NA190091402.6010.3
LimesRaw Limes33.30.50.333.333.60.72NA133048503.671010
RowalRaw Rowal85.6NANANANANANANANA116NANANA9.9
Native PersimmonsRaw Native PersimmonsNANANANANANANANA0260NANANA9.84
Dried Goji BerriesGoji berries, driedNANANANANANANANANA69.3NANANA9.74
Dried LongansLongans, driedNA0.070.871.75NANANANA049NANANA9.44
GroundcherriesRaw Groundcherries3401.040.3826.4NANANANA0104NANANA9.43
Dried Fresh Chinese JujubeJujube, Chinese, fresh, driedNA0.0840.094NANANANANA0387NANANA9.06
Red CurrantsRaw Red And White Currants180.360.450.890.570.63NA71.4036600.89988.93
Lemon PeelRaw Lemon Peel320.640.854.263.41.83NA1380137202.6608.5
Frozen BoysenberriesBoysenberries, frozen, unsweetened300.530.377.672.50.56NA63003108.7788.5
Raw Sulfured Dried PeachesPeaches, dried, sulfured, uncooked2260.0040.449.151.180.14NA001000.4338.5
Raw Sulfured Dehydrated PeachesPeaches, dehydrated (low-moisture), sulfured, uncooked1090.060.177.420.80.24NA10.8016.30NANA8.48
Passion-fruit, PurpleRaw Passion-fruit, Purple33000.677.73NA0.52NA72015500.13.68.25
BlackberriesRaw Blackberries1280.230.37.53.20.35NA2910244013.62307.2
Mammy-appleRaw Mammy-apple1180.20.393.9210.98NA1370137NANANA6.86
Frozen RaspberriesRed Frozen Raspberries35.70.790.896.033.60.55NA250015706.7NA6.8
RaspberriesRaw Raspberries19.20.310.375.753.160.5333202025208.37756.63
StrawberriesRaw Strawberries15.60.380.346.031.950.732.97375091904.5334.46.4
Oranges with Peel Raw Oranges with Peel 1030.790.43.972.60.74NA2380563NANANA6.35
Frozen BlackberriesBlackberries, frozen, unsweetened470.230.369.431.180.48NA266024.209.141556.25
QuincesRaw Quinces17.50.180.261.750.710.35NA26.30132NANANA6.14
Casaba MelonsRaw Casaba Melons00.270.554.141.52.9NA143038900.8944.66.07
KumquatsRaw Kumquats1060.260.633.021.460.25NA120030901.0606.06
TamarindsRaw Tamarinds4.20.90.324.050.30.14NA29.307.3200.215.865.86
Frozen Red Sour CherriesCherries, sour, red, frozen, unsweetened4780.480.371.51.930.73NA54.3018.500.5416.35.76
Raw Sulfured Dried ApricotsApricots, dried, sulfured, uncooked3730.0310.155.371.070.3NA20.702.07096.435.5
PrunesRaw Dehydrated Prunes1300.170.244.40.621.1NA2.95000NANA5.2
SapodillaRaw Sapodilla1800.121.21.50.22NA84.3088.6NANANA4.8
SoursopRaw Soursop00.530.386.81.90.45NA106015600.613.034.55
Orange PeelRaw Orange Peel1080.620.464.642.530.91NA1550701NA1.3NA4.12
Raw Dried FigsFigs, dried, uncooked00.170.161.240.870.21NA1802.400.731.34.08
ApricotsRaw Apricots10000.310.426.252.50.56NA94010409.2734.44.06
Raw Sulfured Dried PearsPears, dried, sulfured, uncooked00.0150.282.60.290.14NA0013.400.11394
WatermelonRaw Watermelon4670.550.352.973.70.75NA50013500.831.674
Prickly PearsRaw Prickly Pears24.40.170.735.6NA0.73NA730171NANANA3.66
GooseberriesRaw Gooseberries1700.450.343.43.250.91NA680315NA4.2NA3.52
Custard-appleRaw Custard-apple9.90.40.52.480.671.1NANA095NANANA3.5
Dried Zante CurrantsCurrants, zante, dried6.90.280.242.8NA0.51NA17.208.100.195.73.24
Peaches, YellowRaw Yellow Peaches2050.310.410.31.960.32NA51.3084.609.3633.33.2
Red Sour CherriesRaw Red Sour Cherries6400.30.441.430.44NA80010000.7213.2
Sugar-applesRaw Sugar-apples00.590.64.71.21.06NA74.50193NANANA3.2
NectarinesRaw Nectarines1930.390.3112.82.10.28NA57061.408.75253.2
Sweetened Red Frozen RaspberriesRaspberries, frozen, red, sweetened14.60.0920.221.10.730.17NA12608003.531.63.16
Mamey SapoteRaw Mamey Sapote28.20.0520.475.771.62.9NA28.2093NA8.5NA3.15
Cantaloupe MelonsRaw Cantaloupe Melons24850.60.2810.81.541.06NA309054000.7436.83.1
Sweetened Frozen StrawberriesSliced Sweetened Frozen Strawberries5.20.0830.272.10.560.16NA78021601.28.853.07
Dried LitchisLitchis, dried00.0181.035.6NA0.16NA21.7033000.562.93.07
JujubeRaw Jujube12.70.130.255.7NA0.51NANA0437NANANA3.04
Passion-fruit Juice, YellowRaw Passion-fruit Juice, Yellow39200.8418.7NA0.5NA66.7015200.0833.333
LoquatsRaw Loquats8090.20.261.9NA1.06NA149010.6NANANA2.98
PapayasRaw Papayas5470.270.314.152.220.44NA430070803.530.22.9
PineappleRaw Pineapple300.790.3252.131.12NA180047800.272.9
Raw Sulfured Dried ApplesApples, dried, sulfured, uncooked000.331.90.50.26NA008.0201.16.172.9
Sweet CherriesRaw Sweet Cherries240.210.261.221.580.39NA31.7055.600.5616.72.86
Traditional PineappleTraditional Raw Pineapple33.30.870.325.222.141.18NA122NA1880NA7.782.78
Extra Sweet PineappleRaw Extra Sweet Pineapple29.40.780.324.972.131.1NA186NA55300.26.862.75
BreadfruitRaw Breadfruit00.530.154.372.20.49NA68014100.492.432.62
Red Or Green GrapesRaw Red Or Green Grapes21.70.50.511.360.360.62NA14.502301.381062.6
Frozen NanceNance, frozen, unsweetened27.40.10.1221.230.14NA54.8NA634NA8.5681.52.6
Pink Grapefruit JuiceRaw Pink Grapefruit Juice2820.510.262.562.420.56NA12804870NANA2.56
White Grapefruit JuiceRaw White Grapefruit Juice130.510.262.562.420.56NA128048702.8202.56
Green KiwifruitRaw Green Kiwifruit32.80.220.22.81.50.52NA20507600123302.54
CranberriesRaw Cranberries32.60.130.221.13.20.62NA110152014.354.32.5
FigsRaw Figs47.30.410.342.72.030.76NA40.5013.500.7431.82.5
Green PlantainsRaw Green PlantainsNA0.330.331.81.740.23NA92NA66.4NANANA2.47
BlueberriesRaw Blueberries26.30.320.363.671.10.462.6352.6085051692.46
CrabapplesRaw Crabapples130.20.130.66NANANANA052.6NANANA2.37
Honeydew MelonsRaw Honeydew Melons41.70.530.175.82.151.22NA264025000.2840.32.36
Passion-fruit Juice, PurpleRaw Passion-fruit Juice, Purple35301.314.3NA0.49NA68.6029200.0983.922.35
LitchisRaw Litchis00.0830.494.57NA0.76NA106054200.533.032.35
Sweetened Frozen Pineapple ChunksPineapple, frozen, chunks, sweetened11.60.580.171.740.610.44NA64046.500.124.072.33
Tangerine JuiceRaw Tangerine Juice1510.70.231.161.450.49NA58036001.502.33
Sweetened Frozen BlueberriesBlueberries, frozen, sweetened11.80.120.311.50.740.35NA4105.903.061042.3
Muscadine GrapesRaw Muscadine Grapes26.3NA13NANANANA17.5NA57NANANA2.3
Yellow PlantainsRaw Yellow Plantains2300.250.312.751.230.99NA90075.4001182.25
Fresh Orange juiceRaw Orange juice11110.334.442.10.44NA333055600.441.12.22
American Type GrapesRaw American Type Grapes37.30.690.432.240.180.82NA3003001.41092.16
Sweetened Frozen Peach SlicesPeaches, frozen, sliced, sweetened74.50.0690.193.470.70.096NA16050103.311.71.97
Dried PlumsRaw Dried Plums81.30.110.393.920.880.43NA8.3301.2500.91241.94
GuavasRaw Common Guavas2280.490.297.973.30.81NA3600167905.37191.9
PlumsRaw Plums1850.30.284.531.470.32NA54.3010302.8369.61.85
Lemon JuiceRaw Lemon Juice00.550.342.072.981.05NA455088003.401.8
Green Anjou PearsRaw Green Anjou Pears7.580.0760.171.140.330.2NA68NA33.3NA0.9132.61.8
Deglet Noor DatesDates, deglet noor00.0920.122.261.040.29NA33.700.7100.0894.81.8
PomegranatesRaw Pomegranates00.40.321.772.270.45NA229061.403.6991.8
CherimoyaRaw Cherimoya00.670.874.32.31.7NA153084NA1.8NA1.8
Lime JuiceRaw Lime Juice400.50.32.842.460.76NA200060004.4121.8
Frozen BlueberriesBlueberries, frozen, unsweetened19.60.310.365.11.230.58NA68.6024.504.71611.76
AvocadosRaw Avocados220.210.415.434.340.8NA253031.306.4765.61.7
ZESPRI SunGold KiwifruitRaw ZESPRI SunGold Kiwifruit7.9400.591.830.950.63NA2460.63128001148.41.67
Medjool DatesDates, medjool12.60.090.112.91.450.45NA27NA00NA4.871.62
Vitamins in Top 100 Raw Fruits with the highest Iron content per 500 kcal
In the above table you can find and compare the amount of vitamins in raw fruits , sorted by most amount of Iron per 500 calories.
Top 5 raw fruits with most amount of iron per 500 calories are:
- Raw Mulberries
- Raw Roselle
- Horned melon
- Raw European Black Currants
- Raw Elderberries