Dried Goji BerriesGoji berries, driedNANANANANANANANANA68.6NANANA9.64
Canned Small Ripe OlivesCanned Small Ripe Olives240.00400.0520.0210.013NA001.2802.3428.9
Dried LongansLongans, driedNA0.0570.711.4NANANANA039.7NANANA7.65
Dried Fresh Chinese JujubeJujube, Chinese, fresh, driedNA0.0670.075NANANANANA0308NANANA7.2
PrunesRaw Dehydrated Prunes1250.170.234.250.591.06NA2.83000NANA5
Canned Jumbo OlivesCanned Ripe Jumbo Olives240.00400.0310.0210.017NA002.1302.3424.7
TamarindsRaw Tamarinds2.830.610.222.750.20.094NA2004.9600.143.973.97
Seeded RaisinsRaisins, seeded00.160.261.580.0640.27NA4.2507.650NANA3.67
Native PersimmonsRaw Native PersimmonsNANANANANANANANA094NANANA3.54
RowalRaw Rowal27NANANANANANANANA36.6NANANA3.1
Dried Zante CurrantsCurrants, zante, dried5.670.230.22.3NA0.42NA1406.6600.164.682.66
MulberriesRaw Mulberries1.40.0410.140.88NA0.071NA8.5051.601.23112.62
Dark RaisinsDark Seedless Raisins00.150.181.1NA0.25NA7.103.2600.174.962.54
Dried LitchisLitchis, dried00.0140.814.4NA0.13NA17025900.442.272.4
ElderberriesRaw Elderberries42.50.0990.0850.710.20.33NA8.5051NANANA2.27
Passion-fruit, PurpleRaw Passion-fruit, Purple9100.182.13NA0.14NA20042.500.0280.992.27
Black CurrantsRaw European Black Currants170.0710.0710.430.560.094NANA0257NA1.4NA2.2
RoselleRaw Roselle200.0160.040.44NANANANA017NANANA2.1
CarissaRaw Carissa2.830.0570.0850.28NANANANA054NANANA1.86
Canned Prune JuicePrune juice, canned00.0230.0991.10.150.31NA005.800.174.81.67
Stewed PrunesStewed dehydrated Prunes370.0650.0431.40.150.27NA0000NANA1.66
KiwanoHorned melon9.920.0350.0210.80.260.089NA4.25NA7.5NANANA1.6
Deglet Noor DatesDates, deglet noor00.0740.0941.80.830.23NA2700.5700.0713.831.45
Red CurrantsRaw Red And White Currants2.830.0570.0710.140.0910.099NA11.305800.1415.61.4
GroundcherriesRaw Groundcherries510.160.0573.97NANANANA015.6NANANA1.4
Golden RaisinsGolden Seedless Raisins00.0110.271.6NA0.46NA4.2504.5400.174.961.4
Dried PlumsRaw Dried Plums55.30.0720.262.670.60.29NA5.6700.8500.6184.31.3
Medjool DatesDates, medjool9.920.0710.0852.31.140.35NA21.3NA00NA3.831.28
KumquatsRaw Kumquats21.30.0520.130.610.290.051NA24062.200.2101.2
Frozen BoysenberriesBoysenberries, frozen, unsweetened4.250.0750.0521.10.350.079NA89.304.401.23111.2
Frozen BlackberriesBlackberries, frozen, unsweetened8.50.0410.0651.70.210.086NA4804.401.66281.13
Orange PeelRaw Orange Peel29.80.170.131.280.690.25NA42.50193NA0.35NA1.13
Oranges with Peel Raw Oranges with Peel 18.40.140.0710.710.470.13NA42.50101NANANA1.13
SapodillaRaw Sapodilla4.2500.0280.280.360.052NA20021NANANA1.13
Mamey SapoteRaw Mamey Sapote9.920.0180.162.030.561.02NA9.92032.6NA3NA1.1
Frozen RaspberriesRed Frozen Raspberries5.670.130.140.960.570.088NA39.702501.06NA1.08
Green PlantainsRaw Green PlantainsNA0.140.140.780.750.099NA39.7NA28.6NANANA1.06
Frozen StrawberriesStrawberries, frozen, unsweetened2.830.0310.0520.650.150.04NA24058.400.413.11.06
Dried Japanese PersimmonsPersimmons, japanese, dried54NA0.0410.26NANANANA000NANA1.05
Dried Japanese PersimmonsPersimmons, japanese, dried54NA0.0410.26NANANANA000NANA1.05
Dried Japanese PersimmonsPersimmons, japanese, dried54NA0.0410.26NANANANA000NANA1.05
Dried Japanese PersimmonsPersimmons, japanese, dried54NA0.0410.26NANANANA000NANA1.05
Custard-appleRaw Custard-apple2.830.110.140.710.190.31NANA027.2NANANA1
Mammy-appleRaw Mammy-apple170.0280.0570.570.150.14NA20020NANANA0.99
QuincesRaw Quinces2.830.0280.0430.280.110.057NA4.25021.3NANANA0.99
RaspberriesRaw Raspberries2.830.0450.0540.850.470.0784.8629.803701.23110.98
BlackberriesRaw Blackberries15.60.0280.0370.920.390.043NA35.4029.801.66280.88
LemonRaw Lemons Without Peel1.40.0570.0280.140.270.11NA15.607500.2100.85
LimesRaw Limes2.830.0430.0280.280.310.061NA11.3041.200.310.850.85
SoursopRaw Soursop00.0990.0711.280.360.084NA2002900.110.570.85
Sugar-applesRaw Sugar-apples00.160.161.250.320.28NA20051.5NANANA0.85
AvocadosRaw Avocados9.920.0950.182.461.970.36NA11501402.9329.80.78
Yellow PlantainsRaw Yellow Plantains79.40.0880.110.950.430.34NA3102600410.78
BreadfruitRaw Breadfruit00.160.0431.280.650.14NA2004100.140.710.77
Frozen Red Sour CherriesCherries, sour, red, frozen, unsweetened62.40.0620.0480.190.250.095NA7.102.400.0712.130.75
Pickled Green OlivesCanned Pickled Green Olives28.30.030.010.340.0330.044NA4.250005.420.69
JujubeRaw Jujube2.830.0280.0571.28NA0.11NANA098NANANA0.68
DurianRaw or Frozen Durian2.830.530.281.520.330.45NA51028NANANA0.61
StrawberriesRaw Strawberries1.40.0340.0310.550.180.0670.2734083.300.413.10.58
ApricotsRaw Apricots1360.0430.0570.850.340.077NA12.801401.264.680.55
Frozen NanceNance, frozen, unsweetened5.670.0210.0260.410.260.03NA11.3NA131NA1.77170.54
FigsRaw Figs9.920.0850.0710.570.430.16NA8.502.8300.166.660.52
Sweet CherriesRaw Sweet Cherries4.250.0380.0470.220.280.069NA5.6709.9200.0992.980.51
CrabapplesRaw Crabapples2.830.0430.0280.14NANANANA011.3NANANA0.51
Red Or Green GrapesRaw Red Or Green Grapes4.250.0980.0990.270.0710.12NA2.8304.5400.2720.70.51
Canned Guanabana NectarGuanabana nectar, canned00.0040.0160.170.0990.01NA8.5015.700.01400.51
Canned Mango NectarMango nectar, canned49.60.0040.0040.110.0990.021NA9.92021.500.31.130.51
Passion-fruit Juice, YellowRaw Passion-fruit Juice, Yellow66.600.143.18NA0.085NA11.3025.800.0140.570.51
Casaba MelonsRaw Casaba Melons00.0210.0440.330.120.23NA11.303100.0713.540.48
Canned Papaya NectarPapaya nectar, canned25.50.0090.0060.210.0770.013NA2.8304.2500.341.130.48
Red Sour CherriesRaw Red Sour Cherries910.0430.0570.570.20.062NA11.301400.0992.980.45
GooseberriesRaw Gooseberries21.30.0570.0430.430.410.11NA8.5039.3NA0.52NA0.44
Green KiwifruitRaw Green Kiwifruit5.670.0380.0350.480.260.089NA35.4013102.07570.44
LitchisRaw Litchis00.0160.0920.85NA0.14NA20010100.0990.570.44
PomegranatesRaw Pomegranates00.0950.0750.420.530.11NA54014.500.8523.20.43
Prickly PearsRaw Prickly Pears2.830.020.0850.65NA0.085NA8.5020NANANA0.43
American Type GrapesRaw American Type Grapes7.10.130.0810.430.0340.16NA5.6705.6700.2720.70.41
PineappleRaw Pineapple4.250.110.0450.710.30.16NA25.5067.800.0280.990.41
BlueberriesRaw Blueberries4.250.0520.0580.590.180.0740.438.5013.700.8127.40.4
LoquatsRaw Loquats1080.0270.0340.26NA0.14NA2001.4NANANA0.4
NectarinesRaw Nectarines240.0480.0381.60.260.035NA7.107.6501.13.10.4
Extra Sweet PineappleRaw Extra Sweet Pineapple4.250.110.0470.720.310.16NA27NA8000.0280.990.4
Baked Yellow PlantainsPlantains, yellow, baked63.80.130.180.970.750.3NA75023.20018.30.4
CherimoyaRaw Cherimoya00.140.190.910.490.36NA32.6018NA0.38NA0.38
BananasRaw Bananas4.250.0440.10.940.470.52028.3012.300.140.710.37
Muscadine GrapesRaw Muscadine Grapes4.25NA2.13NANANANA2.83NA9.2NANANA0.37
GuavasRaw Common Guavas440.0950.0571.540.640.16NA69.5032401.033.70.37
PapayasRaw Papayas66.60.0330.0380.510.270.054NA52.4086.300.433.70.35
Peaches, YellowRaw Yellow Peaches22.70.0340.0441.140.220.035NA5.6709.3601.033.70.35
Traditional PineappleTraditional Raw Pineapple4.250.110.0410.670.270.15NA15.6NA240NA0.990.35
Passion-fruit Juice, PurpleRaw Passion-fruit Juice, Purple5100.192.07NA0.071NA9.92042.200.0140.570.34
Green Anjou PearsRaw Green Anjou Pears1.40.0140.0310.210.0610.037NA12.8NA6.24NA0.176.10.34
WatermelonRaw Watermelon39.70.0470.030.250.310.064NA4.25011.500.0710.140.34
CranberriesRaw Cranberries4.250.0170.0280.140.420.081NA1.402001.877.10.33
JackfruitRaw Jackfruit7.10.150.0781.30.330.47NA34019.4NA0.48NA0.33
Strawberry GuavasRaw Strawberry Guavas7.10.0430.0430.85NANANANA052.4NANANA0.31
ZESPRI SunGold KiwifruitRaw ZESPRI SunGold Kiwifruit1.400.10.330.170.11NA440.11229028.650.3
Cantaloupe MelonsRaw Cantaloupe Melons2400.0580.0271.040.150.1NA29.805200.0713.540.3
Canned Cranberry-orange RelishCranberry-orange relish, canned5.670.0430.0280.14NANANANA025.5NANANA0.28
Java-plumRaw Java-plum00.0090.0170.37NA0.054NANA020.3NANANA0.27
Vitamins in Top 100 Whole Fruits with the highest Iron content per 5 oz
In the above table you can find and compare the amount of vitamins in whole fruits , sorted by most amount of Iron per 5 ounces.
Top 5 whole fruits with most amount of iron per 5 ounces are:
- Dried Goji Berries
- Canned Small Ripe Olives
- Dried Longans
- Dried Fresh Chinese Jujube
- Raw Dehydrated Prunes