Dried Goji BerriesGoji berries, driedNANANANANANANANANA96NANANA13.5
Canned Small Ripe OlivesCanned Small Ripe Olives33.70.00600.0730.030.018NA001.803.272.7812.5
Dried LongansLongans, driedNA0.0790.992NANANANA055.6NANANA10.7
Dried Fresh Chinese JujubeJujube, Chinese, fresh, driedNA0.0930.11NANANANANA0432NANANA10
PrunesRaw Dehydrated Prunes1750.230.335.940.831.48NA3.97000NANA7
Canned Jumbo OlivesCanned Ripe Jumbo Olives33.70.00600.0440.030.024NA002.9803.272.786.6
TamarindsRaw Tamarinds3.970.850.33.850.280.13NA27.806.9500.25.565.56
Seeded RaisinsRaisins, seeded00.220.362.20.0890.37NA5.95010.70NANA5.14
Native PersimmonsRaw Native PersimmonsNANANANANANANANA0131NANANA4.96
RowalRaw Rowal37.7NANANANANANANANA51NANANA4.37
Dried Zante CurrantsCurrants, zante, dried7.940.320.283.2NA0.59NA2009.3300.226.553.73
MulberriesRaw Mulberries20.0580.21.23NA0.099NA12072.201.7315.53.67
Dark RaisinsDark Seedless Raisins00.210.251.52NA0.35NA9.9204.5600.246.953.55
Dried LitchisLitchis, dried00.021.136.15NA0.18NA24036300.623.183.37
ElderberriesRaw Elderberries59.50.140.120.990.280.46NA12071.4NANANA3.18
Passion-fruit, PurpleRaw Passion-fruit, Purple12700.262.98NA0.2NA27.8059.500.041.43.18
Black CurrantsRaw European Black Currants240.0990.0990.60.790.13NANA0359NA2NA3.06
RoselleRaw Roselle27.80.0220.0560.62NANANANA024NANANA2.94
CarissaRaw Carissa3.970.0790.120.4NANANANA075.4NANANA2.6
Canned Prune JuicePrune juice, canned00.0320.141.560.210.43NA008.1400.246.752.34
Stewed PrunesStewed dehydrated Prunes51.60.0910.061.950.210.38NA0000NANA2.32
KiwanoHorned melon140.050.031.120.360.13NA5.95NA10.5NANANA2.24
Deglet Noor DatesDates, deglet noor00.10.132.531.170.33NA37.700.7900.0995.362.02
Red CurrantsRaw Red And White Currants3.970.0790.0990.20.130.14NA16081.400.2222
GroundcherriesRaw Groundcherries71.40.220.0795.56NANANANA022NANANA2
Golden RaisinsGolden Seedless Raisins00.0160.382.27NA0.64NA5.9506.3500.246.951.94
Dried PlumsRaw Dried Plums77.40.10.373.730.840.41NA7.9401.200.851181.85
Medjool DatesDates, medjool140.0990.123.21.60.49NA29.8NA00NA5.361.8
KumquatsRaw Kumquats29.80.0730.180.850.410.071NA33.708700.301.7
Frozen BoysenberriesBoysenberries, frozen, unsweetened5.950.110.0731.520.50.11NA12506.1501.7315.51.7
Frozen BlackberriesBlackberries, frozen, unsweetened120.0580.0912.40.30.12NA67.506.1502.3239.31.6
Orange PeelRaw Orange Peel41.70.240.181.80.970.35NA59.50270NA0.5NA1.6
Oranges with Peel Raw Oranges with Peel 25.80.20.0990.990.650.18NA59.50141NANANA1.6
SapodillaRaw Sapodilla5.9500.040.40.50.073NA27.8029NANANA1.6
Mamey SapoteRaw Mamey Sapote140.0260.232.840.791.43NA14045.6NA4.2NA1.55
Frozen RaspberriesRed Frozen Raspberries7.940.180.21.340.80.12NA55.603501.5NA1.5
Green PlantainsRaw Green PlantainsNA0.20.21.11.050.14NA55.6NA40NANANA1.5
Frozen StrawberriesStrawberries, frozen, unsweetened3.970.0440.0730.920.210.056NA33.7081.800.584.371.5
Dried Japanese PersimmonsPersimmons, japanese, dried75.4NA0.0580.36NANANANA000NANA1.47
Dried Japanese PersimmonsPersimmons, japanese, dried75.4NA0.0580.36NANANANA000NANA1.47
Dried Japanese PersimmonsPersimmons, japanese, dried75.4NA0.0580.36NANANANA000NANA1.47
Dried Japanese PersimmonsPersimmons, japanese, dried75.4NA0.0580.36NANANANA000NANA1.47
Custard-appleRaw Custard-apple3.970.160.20.990.270.44NANA038NANANA1.4
Mammy-appleRaw Mammy-apple240.040.0790.790.20.2NA27.8027.8NANANA1.4
QuincesRaw Quinces3.970.040.060.40.160.079NA5.95029.8NANANA1.4
RaspberriesRaw Raspberries3.970.0640.0751.20.650.116.841.705201.7315.51.37
BlackberriesRaw Blackberries220.040.0521.30.550.06NA49.6041.702.3239.31.23
LemonRaw Lemons Without Peel20.0790.040.20.380.16NA22010500.301.2
LimesRaw Limes3.970.060.040.40.430.085NA16057.700.441.21.2
SoursopRaw Soursop00.140.0991.80.50.12NA27.804100.160.791.2
Sugar-applesRaw Sugar-apples00.220.221.750.450.4NA27.8072NANANA1.2
AvocadosRaw Avocados140.130.263.452.760.51NA16102004.141.71.1
Yellow PlantainsRaw Yellow Plantains1110.120.151.330.60.48NA43.7036.500571.1
BreadfruitRaw Breadfruit00.220.061.80.910.2NA27.8057.500.20.991.07
Frozen Red Sour CherriesCherries, sour, red, frozen, unsweetened87.30.0870.0670.270.350.13NA9.9203.3700.0992.981.05
Pickled Green OlivesCanned Pickled Green Olives39.70.0420.0140.470.0460.062NA5.950007.562.780.97
JujubeRaw Jujube3.970.040.0791.8NA0.16NANA0137NANANA0.95
DurianRaw or Frozen Durian3.970.740.42.130.460.63NA71.4039NANANA0.85
StrawberriesRaw Strawberries20.0480.0440.770.250.0930.3847.6011700.584.370.81
ApricotsRaw Apricots1910.060.0791.20.480.11NA1802001.776.550.77
Frozen NanceNance, frozen, unsweetened7.940.030.0360.580.360.042NA16NA184NA2.523.60.75
FigsRaw Figs140.120.0990.790.60.22NA1203.9700.229.330.73
Sweet CherriesRaw Sweet Cherries5.950.0540.0650.310.390.097NA7.9401400.144.170.71
CrabapplesRaw Crabapples3.970.060.040.2NANANANA016NANANA0.71
Red Or Green GrapesRaw Red Or Green Grapes5.950.140.140.370.0990.17NA3.9706.3500.38290.71
Canned Guanabana NectarGuanabana nectar, canned00.0060.0220.240.140.014NA1202200.0200.71
Canned Mango NectarMango nectar, canned69.50.0060.0060.160.140.03NA1403000.421.60.71
Passion-fruit Juice, YellowRaw Passion-fruit Juice, Yellow9300.24.45NA0.12NA1603600.020.790.71
Casaba MelonsRaw Casaba Melons00.030.0620.460.170.32NA16043.300.0994.960.67
Canned Papaya NectarPapaya nectar, canned35.70.0120.0080.30.110.018NA3.9705.9500.481.60.67
Red Sour CherriesRaw Red Sour Cherries1270.060.0790.790.280.087NA1602000.144.170.64
GooseberriesRaw Gooseberries29.80.0790.060.60.570.16NA12055NA0.73NA0.62
Green KiwifruitRaw Green Kiwifruit7.940.0540.050.680.360.13NA49.6018402.9800.62
LitchisRaw Litchis00.0220.131.2NA0.2NA27.8014200.140.790.62
PomegranatesRaw Pomegranates00.130.110.580.750.15NA75.4020.201.232.50.6
Prickly PearsRaw Prickly Pears3.970.0280.120.91NA0.12NA12027.8NANANA0.6
American Type GrapesRaw American Type Grapes9.920.180.110.60.0480.22NA7.9407.9400.38290.58
PineappleRaw Pineapple5.950.160.0640.990.420.22NA35.709500.041.40.58
BlueberriesRaw Blueberries5.950.0730.0810.830.250.10.612019.201.1338.30.56
LoquatsRaw Loquats1510.0380.0480.36NA0.2NA27.802NANANA0.56
NectarinesRaw Nectarines33.70.0670.0542.230.370.05NA9.92010.701.534.370.56
Extra Sweet PineappleRaw Extra Sweet Pineapple5.950.160.06510.430.23NA37.7NA11200.041.40.56
Baked Yellow PlantainsPlantains, yellow, baked89.30.180.261.361.050.42NA105032.50025.60.56
CherimoyaRaw Cherimoya00.20.261.280.680.51NA45.6025NA0.54NA0.54
BananasRaw Bananas5.950.0620.141.30.660.73039.7017.300.20.990.52
Muscadine GrapesRaw Muscadine Grapes5.95NA2.98NANANANA3.97NA13NANANA0.52
GuavasRaw Common Guavas61.50.130.0792.150.890.22NA97045301.455.160.52
PapayasRaw Papayas930.0460.0540.710.380.075NA73.4012100.65.160.5
Peaches, YellowRaw Yellow Peaches31.80.0480.0621.60.30.05NA7.9401301.455.160.5
Traditional PineappleTraditional Raw Pineapple5.950.150.0580.930.380.21NA22NA33.50NA1.40.5
Passion-fruit Juice, PurpleRaw Passion-fruit Juice, Purple71.400.262.9NA0.099NA1405900.020.790.48
Green Anjou PearsRaw Green Anjou Pears20.020.0440.30.0850.052NA18NA8.73NA0.248.530.48
WatermelonRaw Watermelon55.60.0650.0420.350.440.089NA5.9501600.0990.20.48
CranberriesRaw Cranberries5.950.0240.040.20.590.11NA2027.802.69.920.46
JackfruitRaw Jackfruit9.920.210.111.830.470.65NA47.6027NA0.67NA0.46
Strawberry GuavasRaw Strawberry Guavas9.920.060.061.2NANANANA073.4NANANA0.44
ZESPRI SunGold KiwifruitRaw ZESPRI SunGold Kiwifruit200.150.460.240.16NA61.50.1632002.78120.42
Cantaloupe MelonsRaw Cantaloupe Melons3350.0810.0381.460.210.14NA41.707300.0994.960.42
Canned Cranberry-orange RelishCranberry-orange relish, canned7.940.060.040.2NANANANA035.7NANANA0.4
Java-plumRaw Java-plum00.0120.0240.52NA0.075NANA028.4NANANA0.38
Vitamins in Top 100 Whole Fruits with the highest Iron content per 7 oz
In the above table you can find and compare the amount of vitamins in whole fruits , sorted by most amount of Iron per 7 ounces.
Top 5 whole fruits with most amount of iron per 7 ounces are:
- Dried Goji Berries
- Canned Small Ripe Olives
- Dried Longans
- Dried Fresh Chinese Jujube
- Raw Dehydrated Prunes