151 Fruits Highest in Iron, Fe
Ranked by a Common Serving Size
18mg Iron, Fe = 100% DV
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Dried Jujube
(Jujube Chinese Fresh Dried)
5.1mg
(28% DV)
in 100 grams
Database: Standard Release (Common)
(Source)
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Rowal
(Rowal Raw)
5mg
(28% DV)
in 1 cup
Database: Standard Release (Common)
(Source)
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Tamarinds
(Tamarinds Raw)
3.4mg
(19% DV)
in 1 cup, pulp
Database: Standard Release (Common)
(Source)
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Mulberries
(Mulberries Raw)
2.6mg
(14% DV)
in 1 cup
Database: Standard Release (Common)
(Source)
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Elderberries
(Elderberries Raw)
2.3mg
(13% DV)
in 1 cup
Database: Standard Release (Common)
(Source)
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Carissa
(Carissa (Natal-Plum) Raw)
2mg
(11% DV)
in 1 cup slices
Database: Standard Release (Common)
(Source)
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Sapodilla
(Sapodilla Raw)
1.9mg
(11% DV)
in 1 cup, pulp
Database: Standard Release (Common)
(Source)
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Abiyuch
(Abiyuch Raw)
1.8mg
(10% DV)
in 1/2 cup
Database: Standard Release (Common)
(Source)
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Frozen Strawberries
(Strawberries Frozen Unsweetened (Includes Foods For Usda's Food Distribution Program))
1.7mg
(9% DV)
in 1 cup, thawed
Database: Standard Release (Common)
(Source)
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Mammy Apple
(Mammy-Apple (Mamey) Raw)
1.5mg
(8% DV)
in 1/4 fruit
Database: Standard Release (Common)
(Source)
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Sugar Apples
(Sugar-Apples (Sweetsop) Raw)
1.5mg
(8% DV)
in 1 cup, pulp
Database: Standard Release (Common)
(Source)
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Mamey Sapote
(Sapote Mamey Raw)
1.4mg
(8% DV)
in 1 cup 1 inch pieces
Database: Standard Release (Common)
(Source)
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Soursop
(Soursop Raw)
1.4mg
(8% DV)
in 1 cup, pulp
Database: Standard Release (Common)
(Source)
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Groundcherries
(Groundcherries (Cape-Gooseberries Or Poha) Raw)
1.4mg
(8% DV)
in 1 cup
Database: Standard Release (Common)
(Source)
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Lemons
(Lemons Raw Without Peel)
1.3mg
(7% DV)
in 1 cup, sections
Database: Standard Release (Common)
(Source)
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Grape Juice
(Grape Juice Canned Or Bottled Unsweetened Without Added Ascorbic Acid)
1.3mg
(7% DV)
in 16 oz glass
Database: Standard Release (Common)
(Source)
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Breadfruit
(Breadfruit Raw)
1.2mg
(7% DV)
in 1 cup
Database: Standard Release (Common)
(Source)
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Dried Peaches
(Peaches Dried Sulfured Uncooked)
1.2mg
(6% DV)
in 1 oz (about 2 halves)
Database: Standard Release (Common)
(Source)
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Frozen Raspberries
(Raspberries Frozen Red Unsweetened)
1.1mg
(6% DV)
in 1 cup, unthawed
Database: Standard Release (Common)
(Source)
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Avocados
(Avocados Raw All Commercial Varieties)
1.1mg
(6% DV)
in 1 avocado, ns as to florida or california
Database: Standard Release (Common)
(Source)
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Durian
(Durian Raw Or Frozen)
1mg
(6% DV)
in 1 cup, chopped or diced
Database: Standard Release (Common)
(Source)
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Raspberries
(Raspberries Raw)
0.8mg
(5% DV)
in 1 cup
Database: Standard Release (Common)
(Source)
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Dried Apricots
(Apricots Dried Sulfured Uncooked)
0.8mg
(4% DV)
in 1 oz handful
Database: Standard Release (Common)
(Source)
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Wild Blueberries (Frozen)
(Blueberries Wild Frozen (Includes Foods For Usda's Food Distribution Program))
0.8mg
(5% DV)
in 1 cup, frozen
Database: Standard Release (Common)
(Source)
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Olives
(Olives Ripe Canned (Small-Extra Large))
0.8mg
(4% DV)
in 3 olives
Database: Standard Release (Common)
(Source)
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Plantains
(Plantains Yellow Raw)
0.8mg
(5% DV)
in 1 cup, sliced
Database: Standard Release (Common)
(Source)
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Sour Red Cherries (Frozen)
(Cherries Sour Red Frozen Unsweetened (Includes Foods For Usda's Food Distribution Program))
0.8mg
(5% DV)
in 1 cup, unthawed
Database: Standard Release (Common)
(Source)
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Roselle
(Roselle Raw)
0.8mg
(5% DV)
in 1 cup, without refuse
Database: Standard Release (Common)
(Source)
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Strawberries
(Strawberries Raw)
0.7mg
(4% DV)
in 1 cup, sliced
Database: Standard Release (Common)
(Source)
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Custard-Apple
(Custard-Apple (Bullock's-Heart) Raw)
0.7mg
(4% DV)
in 100 grams
Database: Standard Release (Common)
(Source)
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Apple Juice
(Apple Juice Canned Or Bottled Unsweetened Without Added Ascorbic Acid)
0.6mg
(3% DV)
in 16 oz glass
Database: Standard Release (Common)
(Source)
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Litchis
(Litchis Raw)
0.6mg
(3% DV)
in 1 cup
Database: Standard Release (Common)
(Source)
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Casaba Melon
(Melons Casaba Raw)
0.6mg
(3% DV)
in 1 cup, cubes
Database: Standard Release (Common)
(Source)
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Pears Canned In Syrup
(Pears Canned Extra Heavy Syrup Pack Solids And Liquids)
0.6mg
(3% DV)
in 1 cup, halves
Database: Standard Release (Common)
(Source)
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Dried Pears
(Pears Dried Sulfured Uncooked)
0.6mg
(3% DV)
in 1 oz (2 halves)
Database: Standard Release (Common)
(Source)
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Apricots
(Apricots Raw)
0.6mg
(3% DV)
in 1 cup, halves
Database: Standard Release (Common)
(Source)
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Kiwifruit
(Kiwifruit Green Raw)
0.6mg
(3% DV)
in 1 cup, sliced
Database: Standard Release (Common)
(Source)
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Quinces
(Quinces Raw)
0.6mg
(4% DV)
in 1 fruit without refuse
Database: Standard Release (Common)
(Source)
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Dried Figs
(Figs Dried Uncooked)
0.5mg
(3% DV)
in 3 figs
Database: Standard Release (Common)
(Source)
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Jumbo Olives
(Olives Ripe Canned (Jumbo-Super Colossal))
0.5mg
(3% DV)
in 1 super colossal
Database: Standard Release (Common)
(Source)
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Orange Juice
(Orange Juice Raw (Includes Foods For Usda's Food Distribution Program))
0.5mg
(3% DV)
in 1 cup
Database: Standard Release (Common)
(Source)
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Pineapple
(Pineapple Raw All Varieties)
0.5mg
(3% DV)
in 1 cup, chunks
Database: Standard Release (Common)
(Source)
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Melon Balls
(Melon Balls Frozen)
0.5mg
(3% DV)
in 1 cup, unthawed
Database: Standard Release (Common)
(Source)
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Zante Currants
(Currants Zante Dried)
0.5mg
(3% DV)
in 1 oz handful
Database: Standard Release (Common)
(Source)
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Jujube
(Jujube Raw)
0.5mg
(3% DV)
in 100 grams
Database: Standard Release (Common)
(Source)
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Raisins
(Raisins Dark Seedless (Includes Foods For Usda's Food Distribution Program))
0.5mg
(3% DV)
in 50 raisins
Database: Standard Release (Common)
(Source)
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Watermelon
(Watermelon Raw)
0.4mg
(2% DV)
in 1 cup, balls
Database: Standard Release (Common)
(Source)
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Jackfruit
(Jackfruit Raw)
0.4mg
(2% DV)
in 1 cup, sliced
Database: Standard Release (Common)
(Source)
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Bananas
(Bananas Raw)
0.4mg
(2% DV)
in 1 cup, sliced
Database: Standard Release (Common)
(Source)
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Cherimoya
(Cherimoya Raw)
0.4mg
(2% DV)
in 1 cup, pieces
Database: Standard Release (Common)
(Source)
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Dried Apples
(Apples Dried Sulfured Uncooked)
0.4mg
(2% DV)
in 1 oz (5 rings)
Database: Standard Release (Common)
(Source)
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Loquats
(Loquats Raw)
0.4mg
(2% DV)
in 1 cup, cubed
Database: Standard Release (Common)
(Source)
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Nectarines
(Nectarines Raw)
0.4mg
(2% DV)
in 1 cup slices
Database: Standard Release (Common)
(Source)
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Blueberries
(Blueberries Raw)
0.4mg
(2% DV)
in 1 cup
Database: Standard Release (Common)
(Source)
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Papaya
(Papayas Raw)
0.4mg
(2% DV)
in 1 cup 1 inch pieces
Database: Standard Release (Common)
(Source)
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Yellow Peaches
(Peaches Yellow Raw)
0.4mg
(2% DV)
in 1 cup slices
Database: Standard Release (Common)
(Source)
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Crabapples
(Crabapples Raw)
0.4mg
(2% DV)
in 1 cup slices
Database: Standard Release (Common)
(Source)
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Limes
(Limes Raw)
0.4mg
(2% DV)
in 1 fruit (2 inch dia)
Database: Standard Release (Common)
(Source)
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Guavas
(Guavas Common Raw)
0.4mg
(2% DV)
in 1 cup
Database: Standard Release (Common)
(Source)
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Granny Smith Apples
(Apples Raw Granny Smith With Skin (Includes Foods For Usda's Food Distribution Program))
0.3mg
(1% DV)
in 1 medium
Database: Standard Release (Common)
(Source)
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Prickly Pears
(Prickly Pears Raw)
0.3mg
(2% DV)
in 1 fruit without refuse
Database: Standard Release (Common)
(Source)
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Rhubarb
(Rhubarb Raw)
0.3mg
(1% DV)
in 1 cup, diced
Database: Standard Release (Common)
(Source)
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Florida Grapefruit
(Grapefruit Raw Pink And Red Florida)
0.3mg
(2% DV)
in 1 cup sections, with juice
Database: Standard Release (Common)
(Source)
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Grapes
(Grapes American Type (Slip Skin) Raw)
0.3mg
(1% DV)
in 1 cup
Database: Standard Release (Common)
(Source)
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Bartlett Pears
(Pears Raw Bartlett (Includes Foods For Usda's Food Distribution Program))
0.3mg
(1% DV)
in 1 cup, sliced
Database: Standard Release (Common)
(Source)
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Green Anjou Pear
(Pears Raw Green Anjou (Includes Foods For Usda's Food Distribution Program))
0.3mg
(2% DV)
in 1 cup, sliced
Database: Standard Release (Common)
(Source)
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Dried Bananas
(Bananas Dehydrated Or Banana Powder)
0.3mg
(2% DV)
in 1 oz
Database: Standard Release (Common)
(Source)
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Blueberries (Frozen)
(Blueberries Frozen Unsweetened (Includes Foods For Usda's Food Distribution Program))
0.3mg
(2% DV)
in 1 cup, unthawed
Database: Standard Release (Common)
(Source)
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Tangerines
(Tangerines (Mandarin Oranges) Raw)
0.3mg
(2% DV)
in 1 cup, sections
Database: Standard Release (Common)
(Source)
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Pears
(Pears Raw)
0.3mg
(1% DV)
in 1 cup, slices
Database: Standard Release (Common)
(Source)
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Pitanga
(Pitanga (Surinam-Cherry) Raw)
0.3mg
(2% DV)
in 1 cup
Database: Standard Release (Common)
(Source)
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Mangos
(Mangos Raw)
0.3mg
(1% DV)
in 1 cup pieces
Database: Standard Release (Common)
(Source)
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Honeydew Melon
(Melons Honeydew Raw)
0.3mg
(2% DV)
in 1 cup, diced (approx 20 pieces per cup)
Database: Standard Release (Common)
(Source)
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Cranberries
(Cranberries Raw)
0.3mg
(1% DV)
in 1 cup, chopped
Database: Standard Release (Common)
(Source)
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Fuyu Persimmon
(Persimmons Japanese Raw)
0.3mg
(1% DV)
in 1 fruit (2-1/2 inch dia)
Database: Standard Release (Common)
(Source)
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Java Plum
(Java-Plum (Jambolan) Raw)
0.3mg
(1% DV)
in 1 cup
Database: Standard Release (Common)
(Source)
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Plums
(Plums Raw)
0.3mg
(2% DV)
in 1 cup, sliced
Database: Standard Release (Common)
(Source)
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Feijoa
(Feijoa Raw)
0.3mg
(2% DV)
in 1 cup, pureed
Database: Standard Release (Common)
(Source)
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Red Delicious Apples
(Apples Raw Red Delicious With Skin (Includes Foods For Usda's Food Distribution Program))
0.2mg
(1% DV)
in 1 medium
Database: Standard Release (Common)
(Source)
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Gala Apples
(Apples Raw Gala With Skin (Includes Foods For Usda's Food Distribution Program))
0.2mg
(1% DV)
in 1 medium
Database: Standard Release (Common)
(Source)
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Pummelo
(Pummelo Raw)
0.2mg
(1% DV)
in 1 cup, sections
Database: Standard Release (Common)
(Source)
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Pink Grapefruit
(Grapefruit Raw Pink And Red All Areas)
0.2mg
(1% DV)
in 1 cup sections, with juice
Database: Standard Release (Common)
(Source)
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California Grapefruit
(Grapefruit Raw Pink And Red California And Arizona)
0.2mg
(1% DV)
in 1 cup sections, with juice
Database: Standard Release (Common)
(Source)
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Bosc Pear
(Pears Raw Bosc (Includes Foods For Usda's Food Distribution Program))
0.2mg
(1% DV)
in 1 cup, sliced
Database: Standard Release (Common)
(Source)
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Fuji Apples
(Apples Raw Fuji With Skin (Includes Foods For Usda's Food Distribution Program))
0.2mg
(1% DV)
in 1 medium
Database: Standard Release (Common)
(Source)
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Oranges
(Oranges Raw All Commercial Varieties)
0.2mg
(1% DV)
in 1 cup, sections
Database: Standard Release (Common)
(Source)
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Apples
(Apples Raw With Skin (Includes Foods For Usda's Food Distribution Program))
0.2mg
(1% DV)
in 1 cup, quartered or chopped
Database: Standard Release (Common)
(Source)
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Navel Oranges
(Oranges Raw Navels (Includes Foods For Usda's Food Distribution Program))
0.2mg
(1% DV)
in 1 cup sections, without membranes
Database: Standard Release (Common)
(Source)
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Florida Oranges
(Oranges Raw Florida)
0.2mg
(1% DV)
in 1 cup sections, without membranes
Database: Standard Release (Common)
(Source)
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Kumquats
(Kumquats Raw)
0.2mg
(1% DV)
in 1 fruit without refuse
Database: Standard Release (Common)
(Source)
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Lime Juice
(Lime Juice Raw)
0.2mg
(1% DV)
in 1 cup
Database: Standard Release (Common)
(Source)
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Figs
(Figs Raw)
0.2mg
(1% DV)
in 1 large (2-1/2 inch dia)
Database: Standard Release (Common)
(Source)
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Grapefruit
(Grapefruit Raw Pink And Red And White All Areas)
0.2mg
(1% DV)
in 1 cup sections, with juice
Database: Standard Release (Common)
(Source)
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Medjool Dates
(Dates Medjool)
0.2mg
(1% DV)
in 1 date, pitted
Database: Standard Release (Common)
(Source)
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Clementines
(Clementines Raw)
0.1mg
(1% DV)
in 1 fruit
Database: Standard Release (Common)
(Source)
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White Grapefruit
(Grapefruit Raw White All Areas)
0.1mg
(1% DV)
in 1 cup sections, with juice
Database: Standard Release (Common)
(Source)
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Green Olives
(Olives Pickled Canned Or Bottled Green)
0.1mg
in 5 olives
Database: Standard Release (Common)
(Source)
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Grapefruit Juice
(Grapefruit Juice Pink Or Red With Added Calcium)
0.1mg
(1% DV)
in 8 fl oz
Database: Standard Release (Common)
(Source)
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