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151 Fruits Highest in Iron

Ranked by a Common Serving Size
18mg Iron = 100% DV
  1. Mammy Apple
    5.9mg (33% DV) in 1 fruit without refuse
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  2. Dried Jujube
    5.1mg (28% DV) in 100 grams
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  3. Rowal
    5mg (28% DV) in 1 cup
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  4. Passion Fruit (Granadilla)
    3.8mg (21% DV) in 1 cup
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  5. Tamarinds
    3.4mg (19% DV) in 1 cup, pulp
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  6. Shredded Coconut Meat (Sweetened)
    3mg (17% DV) in 1 cup
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  7. Mulberries
    2.6mg (14% DV) in 1 cup
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  8. Elderberries
    2.3mg (13% DV) in 1 cup
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  9. Carissa
    2mg (11% DV) in 1 cup slices
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  10. Sapodilla
    1.9mg (11% DV) in 1 cup, pulp
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  11. Goji Berries Dried
    1.9mg (11% DV) in 5 tbsp
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  12. Abiyuch
    1.8mg (10% DV) in 1/2 cup
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  13. Low-Moisture Dried Apricots
    1.8mg (10% DV) in 1oz
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  14. European Black Currants
    1.7mg (10% DV) in 1 cup
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  15. Frozen Strawberries
    1.7mg (9% DV) in 1 cup, thawed
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  16. Dried Peaches (Low-moisture)
    1.6mg (9% DV) in 1/4 cup
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  17. Sugar Apples
    1.5mg (8% DV) in 1 cup, pulp
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  18. California Avocados
    1.4mg (8% DV) in 1 cup, pureed
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  19. Groundcherries
    1.4mg (8% DV) in 1 cup
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  20. Mamey Sapote
    1.4mg (8% DV) in 1 cup 1 Inch pieces
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  21. Soursop
    1.4mg (8% DV) in 1 cup, pulp
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  22. Lemons
    1.3mg (7% DV) in 1 cup, sections
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  23. Grape Juice
    1.3mg (7% DV) in 16 oz glass
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  24. Breadfruit
    1.2mg (7% DV) in 1 cup
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  25. Dried Peaches
    1.2mg (6% DV) in 1 oz (about 2 halves)
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  26. Boysenberries (Frozen)
    1.1mg (6% DV) in 1 cup, unthawed
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  27. Red And White Currants
    1.1mg (6% DV) in 1 cup
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  28. Avocados
    1.1mg (6% DV) in 1 avocado, NS as to Florida or California
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  29. Fried Yellow Plantains
    1mg (6% DV) in 1 cup
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  30. Durian
    1mg (6% DV) in 1 cup, chopped or diced
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  31. Prunes (Low-moisture)
    1mg (5% DV) in 1oz
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  32. Frozen Raspberries
    1mg (5% DV) in 1 cup, unthawed
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  33. Loganberries (Frozen)
    0.9mg (5% DV) in 1 cup, unthawed
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  34. Zante Currants
    0.9mg (5% DV) in 1 oz handful
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  35. Blackberries
    0.9mg (5% DV) in 1 cup
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  36. Yellow Passion Fruit Juice
    0.9mg (5% DV) in 1 cup
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  37. Plantains
    0.9mg (5% DV) in 1 cup, sliced
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  38. Raspberries
    0.8mg (5% DV) in 1 cup
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  39. Roselle
    0.8mg (5% DV) in 1 cup, without refuse
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  40. Sour Red Cherries (Frozen)
    0.8mg (5% DV) in 1 cup, unthawed
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  41. Wild Blueberries (Frozen)
    0.8mg (5% DV) in 1 cup, frozen
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  42. Dried Apricots
    0.8mg (4% DV) in 1 oz handful
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  43. Custard-apple
    0.7mg (4% DV) in 100 grams
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  44. Strawberries
    0.7mg (4% DV) in 1 cup, sliced
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  45. Quinces
    0.6mg (4% DV) in 1 fruit without refuse
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  46. Grape Juice (With Added Vitamin C)
    0.6mg (4% DV) in 1 cup
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  47. Apricots
    0.6mg (3% DV) in 1 cup, halves
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  48. Dried Pears
    0.6mg (3% DV) in 1 oz (2 halves)
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  49. Apple Juice
    0.6mg (3% DV) in 16 oz glass
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  50. Purple Passion Fruit Juice
    0.6mg (3% DV) in 1 cup
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  51. Litchis
    0.6mg (3% DV) in 1 cup
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  52. Pears Canned in Syrup
    0.6mg (3% DV) in 1 cup, halves
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  53. Casaba Melon
    0.6mg (3% DV) in 1 cup, cubes
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  54. Kiwifruit
    0.6mg (3% DV) in 1 cup, sliced
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  55. Cherries (Sweet)
    0.6mg (3% DV) in 1 cup, without pits
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  56. Red Or Green Grapes (European)
    0.5mg (3% DV) in 1 cup
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  57. Strawberry Guavas
    0.5mg (3% DV) in 1 cup
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  58. Pomegranates
    0.5mg (3% DV) in 1 cup
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  59. Golden Seedless Raisins
    0.5mg (3% DV) in 1 oz handful
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  60. Melon Balls
    0.5mg (3% DV) in 1 cup, unthawed
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  61. Jumbo Olives
    0.5mg (3% DV) in 1 super colossal
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  62. Sour Red Cherries
    0.5mg (3% DV) in 1 cup, without pits
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  63. Orange Juice
    0.5mg (3% DV) in 1 cup
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  64. White Grapefruit Juice
    0.5mg (3% DV) in 1 cup
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  65. Tangerine Juice
    0.5mg (3% DV) in 1 cup
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  66. Pink Grapefruit Juice
    0.5mg (3% DV) in 1 cup
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  67. Raisins
    0.5mg (3% DV) in 50 raisins
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  68. Dried Figs
    0.5mg (3% DV) in 3 figs
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  69. Grapefruit Juice
    0.5mg (3% DV) in 8 fl oz
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  70. Jujube
    0.5mg (3% DV) in 100 grams
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  71. Pineapple
    0.5mg (3% DV) in 1 cup, chunks
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  72. Gooseberries
    0.5mg (3% DV) in 1 cup
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  73. Cherimoya
    0.4mg (2% DV) in 1 cup, pieces
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  74. Guavas
    0.4mg (2% DV) in 1 cup
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  75. Loquats
    0.4mg (2% DV) in 1 cup, cubed
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  76. Blueberries
    0.4mg (2% DV) in 1 cup
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  77. Pineapple (Traditional)
    0.4mg (2% DV) in 1 cup, chunks
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  78. Limes
    0.4mg (2% DV) in 1 fruit (2 Inch dia)
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  79. Nectarines
    0.4mg (2% DV) in 1 cup slices
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  80. Dried Apples
    0.4mg (2% DV) in 1 oz (5 rings)
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  81. Crabapples
    0.4mg (2% DV) in 1 cup slices
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  82. Olives
    0.4mg (2% DV) in 3 olives
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  83. Florida Avocados
    0.4mg (2% DV) in 1 cup, pureed
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  84. Bananas
    0.4mg (2% DV) in 1 cup, sliced
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  85. Yellow Peaches
    0.4mg (2% DV) in 1 cup slices
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  86. Jackfruit
    0.4mg (2% DV) in 1 cup, sliced
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  87. Cantaloupe Melons
    0.4mg (2% DV) in 1 cup, balls
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  88. Watermelon
    0.4mg (2% DV) in 1 cup, balls
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  89. Papaya
    0.4mg (2% DV) in 1 cup 1 Inch pieces
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  90. Dried Sweetened Blueberries
    0.4mg (2% DV) in 1/4 cup
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  91. Pitanga
    0.3mg (2% DV) in 1 cup
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  92. Feijoa
    0.3mg (2% DV) in 1 cup, pureed
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  93. Green Anjou Pear
    0.3mg (2% DV) in 1 cup, sliced
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  94. Dried Bananas
    0.3mg (2% DV) in 1 oz
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  95. Orange Juice from Concentrate
    0.3mg (2% DV) in 1 cup
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  96. Orange Juice With Added Calcium And Vitamin D
    0.3mg (2% DV) in 1 cup
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  97. Orange Juice with added Calcium
    0.3mg (2% DV) in 1 cup
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  98. Prickly Pears
    0.3mg (2% DV) in 1 fruit without refuse
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  99. Tangerines
    0.3mg (2% DV) in 1 cup, sections
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  100. Honeydew Melon
    0.3mg (2% DV) in 1 cup, diced (approx 20 pieces per cup)
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  101. Plums
    0.3mg (2% DV) in 1 cup, sliced
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  102. Blueberries (Frozen)
    0.3mg (2% DV) in 1 cup, unthawed
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  103. Prunes (Dried Plums)
    0.3mg (2% DV) in 3 prunes
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  104. Florida Grapefruit
    0.3mg (2% DV) in 1 cup sections, with juice
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  105. Rhubarb
    0.3mg (1% DV) in 1 cup, diced
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  106. Grapes
    0.3mg (1% DV) in 1 cup
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  107. Bartlett Pears
    0.3mg (1% DV) in 1 cup, sliced
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  108. Mangos
    0.3mg (1% DV) in 1 cup pieces
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  109. Java Plum
    0.3mg (1% DV) in 1 cup
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  110. Cranberries
    0.3mg (1% DV) in 1 cup, chopped
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  111. Pears
    0.3mg (1% DV) in 1 cup, slices
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  112. Fuyu Persimmon
    0.3mg (1% DV) in 1 fruit (2-1/2 Inch dia)
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  113. Granny Smith Apples
    0.3mg (1% DV) in 1 medium
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  114. Canned Orange Juice
    0.2mg (1% DV) in 1 cup
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  115. Red Anjou Pears
    0.2mg (1% DV) in 1 small
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  116. Figs
    0.2mg (1% DV) in 1 large (2-1/2 Inch dia)
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  117. Red Delicious Apples
    0.2mg (1% DV) in 1 medium
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  118. Golden Delicious Apples
    0.2mg (1% DV) in 1 medium
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  119. Lime Juice
    0.2mg (1% DV) in 1 cup
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  120. Medjool Dates
    0.2mg (1% DV) in 1 date, pitted
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  121. Navel Oranges
    0.2mg (1% DV) in 1 cup sections, without membranes
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  122. Dates (Deglet Noor)
    0.2mg (1% DV) in 3 dates
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  123. Bosc Pear
    0.2mg (1% DV) in 1 cup, sliced
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  124. Pummelo
    0.2mg (1% DV) in 1 cup, sections
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  125. Grapefruit
    0.2mg (1% DV) in 1 cup sections, with juice
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  126. Gala Apples
    0.2mg (1% DV) in 1 medium
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  127. Acerola Cherries (West Indian Cherry)
    0.2mg (1% DV) in 1 cup
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  128. Fuji Apples
    0.2mg (1% DV) in 1 medium
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  129. Pink Grapefruit
    0.2mg (1% DV) in 1 cup sections, with juice
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  130. California Grapefruit
    0.2mg (1% DV) in 1 cup sections, with juice
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  131. White California Grapefruit
    0.2mg (1% DV) in 1 cup sections, with juice
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  132. Oranges
    0.2mg (1% DV) in 1 cup, sections
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  133. Florida Oranges
    0.2mg (1% DV) in 1 cup sections, without membranes
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  134. Kumquats
    0.2mg (1% DV) in 1 fruit without refuse
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  135. California Valencia Oranges
    0.2mg (1% DV) in 1 cup sections, without membranes
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  136. Dried Sweetened Cranberries
    0.2mg (1% DV) in 1/4 cup
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  137. Muscadine Grapes
    0.2mg (1% DV) in 10 grapes
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  138. Apples
    0.2mg (1% DV) in 1 cup, quartered or chopped
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  139. White Grapefruit
    0.1mg (1% DV) in 1 cup sections, with juice
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  140. Oheloberries
    0.1mg (1% DV) in 1 cup
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  141. White Florida Grapefruit
    0.1mg (1% DV) in 1 cup sections, with juice
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  142. Clementines
    0.1mg (1% DV) in 1 fruit
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  143. Dried Longans
    0.1mg (1% DV) in 1 fruit
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  144. Starfruit (Carambola)
    0.1mg in 1 cup, sliced
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  145. Apples (Without Skin)
    0.1mg in 1 cup slices
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  146. Green Olives
    0.1mg in 5 olives
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  147. Rose Apples
    0.1mg in 100 grams
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  148. Dried Sweetened Mango
    0.1mg in 1 oz
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  149. Dried Litchis
    0mg in 1 fruit
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  150. Maraschino Cherries (Canned)
    0mg in 1 cherry (NLEA serving)
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  151. Longans
    0mg in 1 fruit without refuse
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