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151 Fruits Highest in Iron

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18mg Iron = 100% DV
  1. 5.9mg (33% DV) in 1 fruit without refuse
  2. 5.1mg (28% DV) in 100 grams
  3. 5mg (28% DV) in 1 cup
  4. 3.8mg (21% DV) in 1 cup
  5. 3.4mg (19% DV) in 1 cup, pulp
  6. 3mg (17% DV) in 1 cup
  7. 2.6mg (14% DV) in 1 cup
  8. 2.3mg (13% DV) in 1 cup
  9. 2mg (11% DV) in 1 cup slices
  10. 1.9mg (11% DV) in 1 cup, pulp
  11. 1.9mg (11% DV) in 5 tbsp
  12. 1.8mg (10% DV) in 1/2 cup
  13. 1.8mg (10% DV) in 1oz
  14. 1.7mg (10% DV) in 1 cup
  15. 1.7mg (9% DV) in 1 cup, thawed
  16. 1.6mg (9% DV) in 1/4 cup
  17. 1.5mg (8% DV) in 1 cup, pulp
  18. 1.4mg (8% DV) in 1 cup, pureed
  19. 1.4mg (8% DV) in 1 cup
  20. 1.4mg (8% DV) in 1 cup 1 Inch pieces
  21. 1.4mg (8% DV) in 1 cup, pulp
  22. 1.3mg (7% DV) in 1 cup, sections
  23. 1.3mg (7% DV) in 16 oz glass
  24. 1.2mg (7% DV) in 1 cup
  25. 1.2mg (6% DV) in 1 oz (about 2 halves)
  26. 1.1mg (6% DV) in 1 cup, unthawed
  27. 1.1mg (6% DV) in 1 cup
  28. 1.1mg (6% DV) in 1 avocado, NS as to Florida or California
  29. 1mg (6% DV) in 1 cup
  30. 1mg (6% DV) in 1 cup, chopped or diced
  31. 1mg (5% DV) in 1oz
  32. 1mg (5% DV) in 1 cup, unthawed
  33. 0.9mg (5% DV) in 1 cup, unthawed
  34. 0.9mg (5% DV) in 1 oz handful
  35. 0.9mg (5% DV) in 1 cup
  36. 0.9mg (5% DV) in 1 cup
  37. 0.9mg (5% DV) in 1 cup, sliced
  38. 0.8mg (5% DV) in 1 cup
  39. 0.8mg (5% DV) in 1 cup, without refuse
  40. 0.8mg (5% DV) in 1 cup, unthawed
  41. 0.8mg (5% DV) in 1 cup, frozen
  42. 0.8mg (4% DV) in 1 oz handful
  43. 0.7mg (4% DV) in 100 grams
  44. 0.7mg (4% DV) in 1 cup, sliced
  45. 0.6mg (4% DV) in 1 fruit without refuse
  46. 0.6mg (4% DV) in 1 cup
  47. 0.6mg (3% DV) in 1 cup, halves
  48. 0.6mg (3% DV) in 1 oz (2 halves)
  49. 0.6mg (3% DV) in 16 oz glass
  50. 0.6mg (3% DV) in 1 cup
  51. 0.6mg (3% DV) in 1 cup
  52. 0.6mg (3% DV) in 1 cup, halves
  53. 0.6mg (3% DV) in 1 cup, cubes
  54. 0.6mg (3% DV) in 1 cup, sliced
  55. 0.6mg (3% DV) in 1 cup, without pits
  56. 0.5mg (3% DV) in 1 cup
  57. 0.5mg (3% DV) in 1 cup
  58. 0.5mg (3% DV) in 1 cup
  59. 0.5mg (3% DV) in 1 oz handful
  60. 0.5mg (3% DV) in 1 cup, unthawed
  61. 0.5mg (3% DV) in 1 super colossal
  62. 0.5mg (3% DV) in 1 cup, without pits
  63. 0.5mg (3% DV) in 1 cup
  64. 0.5mg (3% DV) in 1 cup
  65. 0.5mg (3% DV) in 1 cup
  66. 0.5mg (3% DV) in 1 cup
  67. 0.5mg (3% DV) in 50 raisins
  68. 0.5mg (3% DV) in 3 figs
  69. 0.5mg (3% DV) in 8 fl oz
  70. 0.5mg (3% DV) in 100 grams
  71. 0.5mg (3% DV) in 1 cup, chunks
  72. 0.5mg (3% DV) in 1 cup
  73. 0.4mg (2% DV) in 1 cup, pieces
  74. 0.4mg (2% DV) in 1 cup
  75. 0.4mg (2% DV) in 1 cup, cubed
  76. 0.4mg (2% DV) in 1 cup
  77. 0.4mg (2% DV) in 1 cup, chunks
  78. 0.4mg (2% DV) in 1 fruit (2 Inch dia)
  79. 0.4mg (2% DV) in 1 cup slices
  80. 0.4mg (2% DV) in 1 oz (5 rings)
  81. 0.4mg (2% DV) in 1 cup slices
  82. 0.4mg (2% DV) in 3 olives
  83. 0.4mg (2% DV) in 1 cup, pureed
  84. 0.4mg (2% DV) in 1 cup, sliced
  85. 0.4mg (2% DV) in 1 cup slices
  86. 0.4mg (2% DV) in 1 cup, sliced
  87. 0.4mg (2% DV) in 1 cup, balls
  88. 0.4mg (2% DV) in 1 cup, balls
  89. 0.4mg (2% DV) in 1 cup 1 Inch pieces
  90. 0.4mg (2% DV) in 1/4 cup
  91. 0.3mg (2% DV) in 1 cup
  92. 0.3mg (2% DV) in 1 cup, pureed
  93. 0.3mg (2% DV) in 1 cup, sliced
  94. 0.3mg (2% DV) in 1 oz
  95. 0.3mg (2% DV) in 1 cup
  96. 0.3mg (2% DV) in 1 cup
  97. 0.3mg (2% DV) in 1 cup
  98. 0.3mg (2% DV) in 1 fruit without refuse
  99. 0.3mg (2% DV) in 1 cup, sections
  100. 0.3mg (2% DV) in 1 cup, diced (approx 20 pieces per cup)
  101. 0.3mg (2% DV) in 1 cup, sliced
  102. 0.3mg (2% DV) in 1 cup, unthawed
  103. 0.3mg (2% DV) in 3 prunes
  104. 0.3mg (2% DV) in 1 cup sections, with juice
  105. 0.3mg (1% DV) in 1 cup, diced
  106. 0.3mg (1% DV) in 1 cup
  107. 0.3mg (1% DV) in 1 cup, sliced
  108. 0.3mg (1% DV) in 1 cup pieces
  109. 0.3mg (1% DV) in 1 cup
  110. 0.3mg (1% DV) in 1 cup, chopped
  111. 0.3mg (1% DV) in 1 cup, slices
  112. 0.3mg (1% DV) in 1 fruit (2-1/2 Inch dia)
  113. 0.3mg (1% DV) in 1 medium
  114. 0.2mg (1% DV) in 1 cup
  115. 0.2mg (1% DV) in 1 small
  116. 0.2mg (1% DV) in 1 large (2-1/2 Inch dia)
  117. 0.2mg (1% DV) in 1 medium
  118. 0.2mg (1% DV) in 1 medium
  119. 0.2mg (1% DV) in 1 cup
  120. 0.2mg (1% DV) in 1 date, pitted
  121. 0.2mg (1% DV) in 1 cup sections, without membranes
  122. 0.2mg (1% DV) in 3 dates
  123. 0.2mg (1% DV) in 1 cup, sliced
  124. 0.2mg (1% DV) in 1 cup, sections
  125. 0.2mg (1% DV) in 1 cup sections, with juice
  126. 0.2mg (1% DV) in 1 medium
  127. 0.2mg (1% DV) in 1 cup
  128. 0.2mg (1% DV) in 1 medium
  129. 0.2mg (1% DV) in 1 cup sections, with juice
  130. 0.2mg (1% DV) in 1 cup sections, with juice
  131. 0.2mg (1% DV) in 1 cup sections, with juice
  132. 0.2mg (1% DV) in 1 cup, sections
  133. 0.2mg (1% DV) in 1 cup sections, without membranes
  134. 0.2mg (1% DV) in 1 fruit without refuse
  135. 0.2mg (1% DV) in 1 cup sections, without membranes
  136. 0.2mg (1% DV) in 1/4 cup
  137. 0.2mg (1% DV) in 10 grapes
  138. 0.2mg (1% DV) in 1 cup, quartered or chopped
  139. 0.1mg (1% DV) in 1 cup sections, with juice
  140. 0.1mg (1% DV) in 1 cup
  141. 0.1mg (1% DV) in 1 cup sections, with juice
  142. 0.1mg (1% DV) in 1 fruit
  143. 0.1mg (1% DV) in 1 fruit
  144. 0.1mg in 1 cup, sliced
  145. 0.1mg in 1 cup slices
  146. 0.1mg in 5 olives
  147. 0.1mg in 100 grams
  148. 0.1mg in 1 oz
  149. 0mg in 1 fruit
  150. 0mg in 1 cherry (NLEA serving)
  151. 0mg in 1 fruit without refuse

Data Source: USDA National Nutrient Database for Standard Reference, Release 28.