MulberriesRaw Mulberries2.330.0670.231.44NA0.12NA14084.702.02184.3
RoselleRaw Roselle28.60.0220.0570.63NANANANA024.5NANANA3.02
KiwanoHorned melon160.0570.0341.30.420.14NA6.8NA12NANANA2.57
Black CurrantsRaw European Black Currants190.0790.0790.480.630.1NANA0287NA1.6NA2.44
ElderberriesRaw Elderberries410.0960.0820.680.190.32NA8.2049.3NANANA2.2
CarissaRaw Carissa3.230.0650.0970.32NANANANA061.3NANANA2.1
LemonRaw Lemons Without Peel3.450.140.0690.340.660.28NA38018300.5202.07
LimesRaw Limes6.670.10.0670.670.720.14NA26.709700.7322
RowalRaw Rowal17NANANANANANANANA23.2NANANA2
Native PersimmonsRaw Native PersimmonsNANANANANANANANA052NANANA1.97
GroundcherriesRaw Groundcherries680.210.0755.3NANANANA020.8NANANA1.9
Red CurrantsRaw Red And White Currants3.570.0710.0890.180.110.13NA14.3073.200.1819.61.8
Lemon PeelRaw Lemon Peel6.40.130.170.850.680.37NA27.7027400.5301.7
Passion-fruit, PurpleRaw Passion-fruit, Purple6600.131.55NA0.1NA14.403100.0210.721.65
BlackberriesRaw Blackberries25.60.0470.061.50.640.07NA5804902.72461.44
Mammy-appleRaw Mammy-apple23.50.0390.0780.780.20.2NA27.5027.5NANANA1.37
RaspberriesRaw Raspberries3.850.0620.0731.150.630.116.640.4050.401.67151.33
StrawberriesRaw Strawberries3.130.0750.0691.20.390.150.5975018400.916.881.3
Oranges with Peel Raw Oranges with Peel 20.60.160.0790.790.520.15NA47.60113NANANA1.27
QuincesRaw Quinces3.50.0350.0530.350.140.07NA5.26026.3NANANA1.23
Casaba MelonsRaw Casaba Melons00.0540.110.830.30.58NA28.607800.188.931.2
KumquatsRaw Kumquats210.0520.130.60.290.051NA2406200.2101.2
TamarindsRaw Tamarinds0.840.180.0640.810.060.028NA5.8601.4600.0421.171.17
SapodillaRaw Sapodilla3.600.0240.240.30.045NA17017.7NANANA0.96
SoursopRaw Soursop00.110.0761.360.380.089NA21.2031.200.120.610.91
Orange PeelRaw Orange Peel21.60.120.0930.930.510.18NA310140NA0.26NA0.82
ApricotsRaw Apricots2000.0630.0831.250.50.11NA18.802101.856.880.81
WatermelonRaw Watermelon930.110.070.590.740.15NA1002700.170.330.8
Prickly PearsRaw Prickly Pears4.880.0340.151.12NA0.15NA14.6034NANANA0.73
GooseberriesRaw Gooseberries340.0910.0680.680.650.18NA13.6063NA0.84NA0.7
Custard-appleRaw Custard-apple20.0790.0990.50.130.22NANA019NANANA0.7
Peaches, YellowRaw Yellow Peaches410.0620.0792.070.390.064NA10.301701.876.670.64
Red Sour CherriesRaw Red Sour Cherries1280.060.080.80.290.088NA1602000.144.20.64
Sugar-applesRaw Sugar-apples00.120.120.940.240.21NA15038.6NANANA0.64
NectarinesRaw Nectarines38.60.0770.0612.560.420.057NA11.4012.301.7550.64
Mamey SapoteRaw Mamey Sapote5.650.010.0941.150.320.58NA5.65018.5NA1.7NA0.63
Cantaloupe MelonsRaw Cantaloupe Melons4970.120.0562.160.310.21NA61.8010800.157.350.62
JujubeRaw Jujube2.530.0250.0511.14NA0.1NANA087.3NANANA0.61
LoquatsRaw Loquats1620.040.0510.38NA0.21NA29.802.13NANANA0.6
PapayasRaw Papayas1090.0530.0630.830.440.088NA86014200.76.050.58
PineappleRaw Pineapple60.160.06410.430.22NA3609600.041.40.58
Sweet CherriesRaw Sweet Cherries4.760.0430.0520.240.320.078NA6.3501100.113.330.57
Traditional PineappleTraditional Raw Pineapple6.670.170.0641.040.430.24NA24.4NA37.60NA1.560.56
Extra Sweet PineappleRaw Extra Sweet Pineapple5.90.160.0650.990.430.22NA37.3NA11100.0391.370.55
BreadfruitRaw Breadfruit00.110.0290.870.440.097NA13.602800.0970.490.52
Red Or Green GrapesRaw Red Or Green Grapes4.350.10.10.270.0720.12NA2.904.6400.28210.52
Green KiwifruitRaw Green Kiwifruit6.560.0440.0410.560.30.1NA41015202.4660.51
CranberriesRaw Cranberries6.520.0260.0430.220.640.12NA2.17030.402.87110.5
FigsRaw Figs9.460.0810.0680.540.410.15NA8.102.700.156.350.5
Green PlantainsRaw Green PlantainsNA0.0660.0660.360.350.046NA18.4NA13.3NANANA0.49
BlueberriesRaw Blueberries5.260.0650.0720.730.220.0910.5310.501701340.49
CrabapplesRaw Crabapples2.630.0390.0260.13NANANANA010.5NANANA0.47
Honeydew MelonsRaw Honeydew Melons8.330.110.0331.160.430.24NA52.805000.0568.060.47
LitchisRaw Litchis00.0170.0980.91NA0.15NA21.2010800.110.610.47
Muscadine GrapesRaw Muscadine Grapes5.26NA2.63NANANANA3.5NA11.4NANANA0.46
Yellow PlantainsRaw Yellow Plantains460.0510.0620.550.250.2NA180150023.60.45
American Type GrapesRaw American Type Grapes7.460.140.0850.450.0360.16NA5.9705.9700.2821.80.43
GuavasRaw Common Guavas45.60.0990.0591.60.660.16NA72033601.073.820.38
PlumsRaw Plums370.0610.0570.910.290.063NA11020.700.57140.37
Green Anjou PearsRaw Green Anjou Pears1.50.0150.0330.230.0650.039NA13.6NA6.67NA0.186.50.36
Deglet Noor DatesDates, deglet noor00.0180.0230.450.210.059NA6.7400.1400.0180.960.36
PomegranatesRaw Pomegranates00.0810.0640.350.450.09NA45.8012.300.7219.80.36
CherimoyaRaw Cherimoya00.130.170.860.460.34NA30.7017NA0.36NA0.36
AvocadosRaw Avocados4.380.0420.0811.10.870.16NA50.606.2501.3130.34
ZESPRI SunGold KiwifruitRaw ZESPRI SunGold Kiwifruit1.600.120.370.190.13NA49.20.1325602.229.70.33
Medjool DatesDates, medjool2.530.0180.0220.580.290.09NA5.4NA00NA0.970.32
Strawberry GuavasRaw Strawberry Guavas7.250.0430.0430.87NANANANA053.6NANANA0.32
Java-plumRaw Java-plum00.010.020.43NA0.063NANA024NANANA0.32
PearsRaw Pears1.750.0210.0460.280.0860.051NA12.307.5400.217.70.32
Red Anjou PearsRaw Red Anjou Pears1.60.0190.0450.260.0850.063NA11.3NA8.4NA0.197.90.31
Bartlett PearsRaw Bartlett Pears1.60.0190.0410.260.0670.041NA9.52NA7NA0.196.030.3
ClementinesRaw ClementinesNA0.180.0641.350.320.16NA51NA10400.4300.3
DurianRaw or Frozen Durian1.360.250.140.730.160.21NA24.5013.4NANANA0.29
BananasRaw Bananas3.370.0350.0820.750.380.41022.509.7800.110.560.29
PummeloRaw Pummelo00.0890.0710.58NA0.095NANA0161NANANA0.29
TangerinesRaw Tangerines640.110.0680.710.410.15NA30050.400.3800.28
GrapefruitRaw Grapefruit1440.110.0630.780.880.13NA31.3010800.4100.28
MangosRaw Mangos900.0470.0631.10.330.2NA71.7060.701.570.27
Navel OrangesRaw Navel Oranges24.50.140.10.870.530.16NA69.4012100.3100.27
CarambolaRaw StarFruit9.680.0450.0521.21.260.055NA38.7011100.4800.26
JackfruitRaw Jackfruit5.260.110.0580.970.250.35NA25.3014.4NA0.36NA0.24
ApplesRaw Apples with skin5.770.0330.050.180.120.079NA5.7708.8500.354.230.23
FeijoaRaw Feijoa00.010.030.480.380.11NA37.7054NA0.265.740.23
Bosc PearsRaw Bosc Pears1.50.0180.0340.230.0850.031NA10.4NA4.18NA0.187.760.22
LongansRaw LongansNA0.0520.230.5NANANANA0140NANANA0.22
Japanese PersimmonsRaw Japanese Persimmons1160.0430.0290.14NA0.14NA11.4010.701.043.70.21
Japanese PersimmonsRaw Japanese Persimmons1160.0430.0290.14NA0.14NA11.4010.701.043.70.21
Japanese PersimmonsRaw Japanese Persimmons1160.0430.0290.14NA0.14NA11.4010.701.043.70.21
Japanese PersimmonsRaw Japanese Persimmons1160.0430.0290.14NA0.14NA11.4010.701.043.70.21
OrangesRaw Oranges23.40.190.0850.60.530.13NA64011300.3800.21
Florida OrangesRaw Florida Oranges240.220.0870.870.540.11NA3709800.3900.2
Pink GrapefruitRaw Pink and Red Grapefruit1380.10.0740.490.620.13NA31074.300.3100.19
Valencia OrangesRaw Valencia Oranges24.50.180.0820.560.510.13NA79.60990NANA0.18
White GrapefruitRaw White Grapefruit6.060.110.0610.820.860.13NA30.3010100.3900.18
Apples no SkinRaw Apples without skin4.170.040.0580.190.150.077NA008.3300.11.250.15
Vitamins in Top 100 Fresh Fruits with the highest Iron content per 100 kcal
In the above table you can find and compare the amount of vitamins in fresh fruits , sorted by most amount of Iron per 100 calories.
Top 5 fresh fruits with most amount of iron per 100 calories are:
- Raw Mulberries
- Raw Roselle
- Horned melon
- Raw European Black Currants
- Raw Elderberries