Canned Small Ripe OlivesCanned Small Ripe Olives73.30.01300.160.0650.039NA003.8807.16.0327
MulberriesRaw Mulberries11.60.341.177.2NA0.58NA69.804230109121.5
Canned Jumbo OlivesCanned Ripe Jumbo Olives1050.01900.140.0930.074NA009.260108.6420.5
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
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
Frozen BoysenberriesBoysenberries, frozen, unsweetened300.530.377.672.50.56NA63003108.7788.5
Canned Prune JuicePrune juice, canned00.110.495.530.751.54NA002900.85248.3
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
PrunesRaw Dehydrated Prunes1300.170.244.40.621.1NA2.95000NANA5.2
Stewed PrunesStewed dehydrated Prunes1150.20.134.360.480.85NA0000NANA5.18
SapodillaRaw Sapodilla1800.121.21.50.22NA84.3088.6NANANA4.8
SoursopRaw Soursop00.530.386.81.90.45NA106015600.613.034.55
Seeded RaisinsRaisins, seeded00.190.311.90.0760.32NA5.0709.120NANA4.38
Orange PeelRaw Orange Peel1080.620.464.642.530.91NA1550701NA1.3NA4.12
ApricotsRaw Apricots10000.310.426.252.50.56NA94010409.2734.44.06
WatermelonRaw Watermelon4670.550.352.973.70.75NA50013500.831.674
Prickly PearsRaw Prickly Pears24.40.170.735.6NA0.73NA730171NANANA3.66
Canned Mango NectarMango nectar, canned3430.0290.0290.780.690.15NA68.6014902.067.843.53
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
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
Dried LitchisLitchis, dried00.0181.035.6NA0.16NA21.7033000.562.93.07
Canned Guanabana NectarGuanabana nectar, canned00.0250.09310.590.059NA5109400.08503.05
JujubeRaw Jujube12.70.130.255.7NA0.51NANA0437NANANA3.04
Passion-fruit Juice, YellowRaw Passion-fruit Juice, Yellow39200.8418.7NA0.5NA66.7015200.0833.333
Dark RaisinsDark Seedless Raisins00.180.211.3NA0.29NA8.3603.8500.25.853
Canned Papaya NectarPapaya nectar, canned1580.0530.0351.30.470.079NA17.5026.302.173
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
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
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
Muscadine GrapesRaw Muscadine Grapes26.3NA13NANANANA17.5NA57NANANA2.3
Yellow PlantainsRaw Yellow Plantains2300.250.312.751.230.99NA90075.4001182.25
American Type GrapesRaw American Type Grapes37.30.690.432.240.180.82NA3003001.41092.16
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
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
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
Pickled Green OlivesCanned Pickled Green Olives690.0720.0240.820.0790.11NA10.3000134.831.7
ZESPRI SunGold KiwifruitRaw ZESPRI SunGold Kiwifruit7.9400.591.830.950.63NA2460.63128001148.41.67
Golden RaisinsGolden Seedless Raisins00.0130.321.9NA0.54NA505.300.25.81.63
Medjool DatesDates, medjool12.60.090.112.91.450.45NA27NA00NA4.871.62
Strawberry GuavasRaw Strawberry Guavas36.20.220.224.35NANANANA0268NANANA1.6
Java-plumRaw Java-plum00.050.12.17NA0.32NANA0119NANANA1.6
PearsRaw Pears8.770.110.231.40.430.25NA61.4037.701.0538.61.58
Red Anjou PearsRaw Red Anjou Pears8.060.0970.231.30.430.31NA56.5NA42NA0.9739.51.53
Bartlett PearsRaw Bartlett Pears7.940.0950.211.30.330.21NA47.6NA35NA0.95301.5
ClementinesRaw ClementinesNA0.910.326.771.60.8NA255NA51902.1301.5
DurianRaw or Frozen Durian6.81.270.683.650.781.07NA122067NANANA1.46
BananasRaw Bananas170.170.413.741.882.06011204900.562.81.46
Vitamins in Top 100 Whole Fruits with the highest Iron content per 500 kcal
In the above table you can find and compare the amount of vitamins in whole fruits , sorted by most amount of Iron per 500 calories.
Top 5 whole fruits with most amount of iron per 500 calories are:
- Canned Small Ripe Olives
- Raw Mulberries
- Canned Ripe Jumbo Olives
- Raw Roselle
- Horned melon