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Nutrient Ranking Tool

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151 Fruits Highest in Iron, Fe

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