Nutrient Ranking Tool
151 Fruits Highest in Iron, Fe
Ranked by a Common Serving Size
18mg Iron, Fe = 100% DV
-
-
Rowal
5mg
(28% DV)
in 1 cup
-
-
-
-
-
-
Carissa
2mg
(11% DV)
in 1 cup slices
-
-
-
-
-
-
-
-
-
-
-
Soursop
1.4mg
(8% DV)
in 1 cup, pulp
-
-
-
Lemons
1.3mg
(7% DV)
in 1 cup, sections
-
-
-
-
-
Avocados
1.1mg
(6% DV)
in 1 avocado, ns as to florida or california
-
-
-
-
Durian
1mg
(6% DV)
in 1 cup, chopped or diced
-
-
-
-
-
-
Roselle
0.8mg
(5% DV)
in 1 cup, without refuse
-
Olives
0.8mg
(4% DV)
in 3 olives
-
-
-
-
-
-
-
-
Quinces
0.6mg
(4% DV)
in 1 fruit without refuse
-
-
-
-
-
-
-
-
-
-
-
Jujube
0.5mg
(3% DV)
in 100 grams
-
Raisins
0.5mg
(3% DV)
in 50 raisins
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
Limes
0.4mg
(2% DV)
in 1 fruit (2 inch dia)
-
-
-
-
Loquats
0.4mg
(2% DV)
in 1 cup, cubed
-
-
Papaya
0.4mg
(2% DV)
in 1 cup 1 inch pieces
-
-
-
-
-
-
-
Bananas
0.4mg
(2% DV)
in 1 cup, sliced
-
-
-
-
Rhubarb
0.3mg
(1% DV)
in 1 cup, diced
-
-
-
-
-
-
Feijoa
0.3mg
(2% DV)
in 1 cup, pureed
-
-
-
-
-
Pears
0.3mg
(1% DV)
in 1 cup, slices
-
-
Mangos
0.3mg
(1% DV)
in 1 cup pieces
-
Honeydew Melon
0.3mg
(2% DV)
in 1 cup, diced (approx 20 pieces per cup)
-
-
-
Plums
0.3mg
(2% DV)
in 1 cup, sliced
-
-
-
-
-
-
Pummelo
0.2mg
(1% DV)
in 1 cup, sections
-
-
-
-
Kumquats
0.2mg
(1% DV)
in 1 fruit without refuse
-
-
-
-
-
-
-
Oranges
0.2mg
(1% DV)
in 1 cup, sections
-
-
-
-
-
-
Apples
0.2mg
(1% DV)
in 1 cup, quartered or chopped
-
-
-
Figs
0.2mg
(1% DV)
in 1 large (2-1/2 inch dia)
-
Grapefruit
0.2mg
(1% DV)
in 1 cup sections, with juice
-
-
-
-
-
-
-
-
-
-
-
-
-
-
feedback
Was this webpage helpful?