Nutrient Ranking Tool
Use the ranking tool to sort foods by nutrient values. Filter by food group and serving size.
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Fruits Highest in Iron

151 results
Name
Iron
Data source
1
Dried Jujube (Jujube, Chinese, fresh, dried) 100 grams
5.1mg (28% DV)
Standard Release (Common)
2
Rowal (Rowal, raw) 1 cup
5mg (28% DV)
Standard Release (Common)
3
Passion Fruit (Granadilla) (Passion-fruit, (granadilla), purple, raw) 1 cup
3.8mg (21% DV)
Standard Release (Common)
4
Raw Tamarind (Tamarinds, raw) 1 cup, pulp
3.4mg (19% DV)
Standard Release (Common)
5
Canned Prune Juice (Prune juice, canned) 1 cup
3mg (17% DV)
Standard Release (Common)
6
Mulberries (Mulberries, raw) 1 cup
2.6mg (14% DV)
Standard Release (Common)
7
Elderberries (Elderberries, raw) 1 cup
2.3mg (13% DV)
Standard Release (Common)
8
Carissa (Carissa, (natal-plum), raw) 1 cup slices
2mg (11% DV)
Standard Release (Common)
9
Sapodilla (Sapodilla, raw) 1 cup, pulp
1.9mg (11% DV)
Standard Release (Common)
10
Goji berries, dried 5 tbsp
1.9mg (11% DV)
Standard Release (Common)
11
Abiyuch (Abiyuch, raw) 1/2 cup
1.8mg (10% DV)
Standard Release (Common)
12
Low-Moisture Dried Apricots (Apricots, dehydrated (low-moisture), sulfured, uncooked) 1oz
1.8mg (10% DV)
Standard Release (Common)
13
European Black Currants (Currants, european black, raw) 1 cup
1.7mg (10% DV)
Standard Release (Common)
14
Frozen Strawberries (Strawberries, frozen, unsweetened (Includes foods for USDA's Food Distribution Program)) 1 cup, thawed
1.7mg (9% DV)
Standard Release (Common)
15
Dried Peaches (Low-Moisture) (Peaches, dehydrated (low-moisture), sulfured, uncooked) 1/4 cup
1.6mg (9% DV)
Standard Release (Common)
16
Sugar Apples (Sweetsop) (Sugar-apples, (sweetsop), raw) 1 cup, pulp
1.5mg (8% DV)
Standard Release (Common)
17
Mammy Apple (Mammy-apple, (mamey), raw) 1/4 fruit
1.5mg (8% DV)
Standard Release (Common)
18
California Avocados (Avocados, raw, California) 1 cup, pureed
1.4mg (8% DV)
Standard Release (Common)
19
Groundcherries (Groundcherries, (cape-gooseberries or poha), raw) 1 cup
1.4mg (8% DV)
Standard Release (Common)
20
Mamey Sapote (Sapote, mamey, raw) 1 cup 1 inch pieces
1.4mg (8% DV)
Standard Release (Common)
21
Soursop (Soursop, raw) 1 cup, pulp
1.4mg (8% DV)
Standard Release (Common)
22
Lemons (Without Peel) (Lemons, raw, without peel) 1 cup, sections
1.3mg (7% DV)
Standard Release (Common)
23
Grape Juice (Grape juice, canned or bottled, unsweetened, without added ascorbic acid) 16 oz glass
1.3mg (7% DV)
Standard Release (Common)
24
Breadfruit (Breadfruit, raw) 1 cup
1.2mg (7% DV)
Standard Release (Common)
25
Dried Peaches (Peaches, dried, sulfured, uncooked) 1 oz (about 2 halves)
1.2mg (6% DV)
Standard Release (Common)
26
Frozen Boysenberries (Boysenberries, frozen, unsweetened) 1 cup, unthawed
1.1mg (6% DV)
Standard Release (Common)
27
Red And White Currants (Currants, red and white, raw) 1 cup
1.1mg (6% DV)
Standard Release (Common)
28
Avocados (Avocados, raw, all commercial varieties) 1 avocado, ns as to florida or california
1.1mg (6% DV)
Standard Release (Common)
29
Frozen Raspberries (Raspberries, frozen, red, unsweetened) 1 cup, unthawed
1.1mg (6% DV)
Standard Release (Common)
30
Fried Yellow Plantains (Plantains, yellow, fried, Latino restaurant) 1 cup
1mg (6% DV)
Standard Release (Common)
31
Durian (Durian, raw or frozen) 1 cup, chopped or diced
1mg (6% DV)
Standard Release (Common)
32
Prunes (Low-Moisture) (Prunes, dehydrated (low-moisture), uncooked) 1oz
1mg (5% DV)
Standard Release (Common)
33
Frozen Loganberries (Loganberries, frozen) 1 cup, unthawed
0.9mg (5% DV)
Standard Release (Common)
34
Blackberries (Blackberries, raw) 1 cup
0.9mg (5% DV)
Standard Release (Common)
35
Yellow Passion Fruit Juice (Passion-fruit juice, yellow, raw) 1 cup
0.9mg (5% DV)
Standard Release (Common)
36
Raspberries (Raspberries, raw) 1 cup
0.8mg (5% DV)
Standard Release (Common)
37
Roselle (Roselle, raw) 1 cup, without refuse
0.8mg (5% DV)
Standard Release (Common)
38
Frozen Sour Red Cherries (Cherries, sour, red, frozen, unsweetened (Includes foods for USDA's Food Distribution Program)) 1 cup, unthawed
0.8mg (5% DV)
Standard Release (Common)
39
Raw Plantains (Plantains, yellow, raw) 1 cup, sliced
0.8mg (5% DV)
Standard Release (Common)
40
Wild Blueberries (Frozen) (Blueberries, wild, frozen (Includes foods for USDA's Food Distribution Program)) 1 cup, frozen
0.8mg (5% DV)
Standard Release (Common)
41
Dried Apricots (Apricots, dried, sulfured, uncooked) 1 oz handful
0.8mg (4% DV)
Standard Release (Common)
42
Olives (Olives, ripe, canned (small-extra large)) 3 olives
0.8mg (4% DV)
Standard Release (Common)
43
Custard Apple (Custard-apple, (bullock's-heart), raw) 100 grams
0.7mg (4% DV)
Standard Release (Common)
44
Strawberries (Strawberries, raw) 1 cup, sliced
0.7mg (4% DV)
Standard Release (Common)
45
Quinces (Quinces, raw) 1 fruit without refuse
0.6mg (4% DV)
Standard Release (Common)
46
Grape Juice (With Added Vitamin C) (Grape juice, canned or bottled, unsweetened, with added ascorbic acid) 1 cup
0.6mg (4% DV)
Standard Release (Common)
47
Apricots (Apricots, raw) 1 cup, halves
0.6mg (3% DV)
Standard Release (Common)
48
Dried Pears (Pears, dried, sulfured, uncooked) 1 oz (2 halves)
0.6mg (3% DV)
Standard Release (Common)
49
Apple juice, canned or bottled, unsweetened, without added ascorbic acid 16 oz glass
0.6mg (3% DV)
Standard Release (Common)
50
Purple Passion Fruit Juice (Passion-fruit juice, purple, raw) 1 cup
0.6mg (3% DV)
Standard Release (Common)
51
Lychee (Litchi, Li Zhi) (Litchis, raw) 1 cup
0.6mg (3% DV)
Standard Release (Common)
52
Pears Canned In Syrup (Pears, canned, extra heavy syrup pack, solids and liquids) 1 cup, halves
0.6mg (3% DV)
Standard Release (Common)
53
Casaba Melon (Melons, casaba, raw) 1 cup, cubes
0.6mg (3% DV)
Standard Release (Common)
54
Kiwifruit (Kiwifruit, green, raw) 1 cup, sliced
0.6mg (3% DV)
Standard Release (Common)
55
Sweet Cherries (Cherries, sweet, raw) 1 cup, without pits
0.6mg (3% DV)
Standard Release (Common)
56
Red Or Green Grapes (European) (Grapes, red or green (European type, such as Thompson seedless), raw) 1 cup
0.5mg (3% DV)
Standard Release (Common)
57
Strawberry Guavas (Guavas, strawberry, raw) 1 cup
0.5mg (3% DV)
Standard Release (Common)
58
Zante Currants (Currants, zante, dried) 1 oz handful
0.5mg (3% DV)
Standard Release (Common)
59
Pomegranates (Pomegranates, raw) 1 cup
0.5mg (3% DV)
Standard Release (Common)
60
Melon Balls (Melon balls, frozen) 1 cup, unthawed
0.5mg (3% DV)
Standard Release (Common)
61
Jumbo Olives (Olives, ripe, canned (jumbo-super colossal)) 1 super colossal
0.5mg (3% DV)
Standard Release (Common)
62
Sour Red Cherries (Cherries, sour, red, raw) 1 cup, without pits
0.5mg (3% DV)
Standard Release (Common)
63
Orange Juice (Orange juice, raw (Includes foods for USDA's Food Distribution Program)) 1 cup
0.5mg (3% DV)
Standard Release (Common)
64
Pink Grapefruit Juice (Grapefruit juice, pink, raw) 1 cup
0.5mg (3% DV)
Standard Release (Common)
65
Tangerine Juice (Tangerine juice, raw) 1 cup
0.5mg (3% DV)
Standard Release (Common)
66
White Grapefruit Juice (Grapefruit juice, white, raw) 1 cup
0.5mg (3% DV)
Standard Release (Common)
67
Dried Figs (Figs, dried, uncooked) 3 figs
0.5mg (3% DV)
Standard Release (Common)
68
Jujube (Jujube, raw) 100 grams
0.5mg (3% DV)
Standard Release (Common)
69
Pineapple (Pineapple, raw, all varieties) 1 cup, chunks
0.5mg (3% DV)
Standard Release (Common)
70
Raisins (Raisins, dark, seedless (Includes foods for USDA's Food Distribution Program)) 50 raisins
0.5mg (3% DV)
Standard Release (Common)
71
Gooseberries (Gooseberries, raw) 1 cup
0.5mg (3% DV)
Standard Release (Common)
72
Cherimoya (Cherimoya, raw) 1 cup, pieces
0.4mg (2% DV)
Standard Release (Common)
73
Guavas (Guavas, common, raw) 1 cup
0.4mg (2% DV)
Standard Release (Common)
74
Loquats (Biwa, Chinese Plum, Akidini) (Loquats, raw) 1 cup, cubed
0.4mg (2% DV)
Standard Release (Common)
75
Blueberries (Blueberries, raw) 1 cup
0.4mg (2% DV)
Standard Release (Common)
76
Pineapple (Traditional Varieties) (Pineapple, raw, traditional varieties) 1 cup, chunks
0.4mg (2% DV)
Standard Release (Common)
77
Limes (Limes, raw) 1 fruit (2 inch dia)
0.4mg (2% DV)
Standard Release (Common)
78
Nectarines (Nectarines, raw) 1 cup slices
0.4mg (2% DV)
Standard Release (Common)
79
Dried Apples (Apples, dried, sulfured, uncooked) 1 oz (5 rings)
0.4mg (2% DV)
Standard Release (Common)
80
Crabapples (Crabapples, raw) 1 cup slices
0.4mg (2% DV)
Standard Release (Common)
81
Florida Avocados (Avocados, raw, Florida) 1 cup, pureed
0.4mg (2% DV)
Standard Release (Common)
82
Bananas (Bananas, raw) 1 cup, sliced
0.4mg (2% DV)
Standard Release (Common)
83
Yellow Peaches (Peaches, yellow, raw) 1 cup slices
0.4mg (2% DV)
Standard Release (Common)
84
Jackfruit (Jackfruit, raw) 1 cup, sliced
0.4mg (2% DV)
Standard Release (Common)
85
Cantaloupe Melons (Melons, cantaloupe, raw) 1 cup, balls
0.4mg (2% DV)
Standard Release (Common)
86
Watermelon (Watermelon, raw) 1 cup, balls
0.4mg (2% DV)
Standard Release (Common)
87
Papaya (Papayas, raw) 1 cup 1 inch pieces
0.4mg (2% DV)
Standard Release (Common)
88
Dried Blueberries (Sweetened) (Blueberries, dried, sweetened) 1/4 cup
0.4mg (2% DV)
Standard Release (Common)
89
Pitanga (Pitanga, (surinam-cherry), raw) 1 cup
0.3mg (2% DV)
Standard Release (Common)
90
Feijoa (Feijoa, raw) 1 cup, pureed
0.3mg (2% DV)
Standard Release (Common)
91
Green Anjou Pear (Pears, raw, green anjou (Includes foods for USDA's Food Distribution Program)) 1 cup, sliced
0.3mg (2% DV)
Standard Release (Common)
92
Dried Bananas (Banana Powder) (Bananas, dehydrated, or banana powder) 1 oz
0.3mg (2% DV)
Standard Release (Common)
93
Orange Juice From Concentrate (Orange juice, chilled, includes from concentrate) 1 cup
0.3mg (2% DV)
Standard Release (Common)
94
Orange Juice With Added Calcium And Vitamin D (Orange juice, chilled, includes from concentrate, with added calcium and vitamin D) 1 cup
0.3mg (2% DV)
Standard Release (Common)
95
Orange Juice With Added Calcium (Orange juice, chilled, includes from concentrate, with added calcium) 1 cup
0.3mg (2% DV)
Standard Release (Common)
96
Prickly Pears (Prickly pears, raw) 1 fruit without refuse
0.3mg (2% DV)
Standard Release (Common)
97
Tangerines (Tangerines, (mandarin oranges), raw) 1 cup, sections
0.3mg (2% DV)
Standard Release (Common)
98
Honeydew Melon (Melons, honeydew, raw) 1 cup, diced (approx 20 pieces per cup)
0.3mg (2% DV)
Standard Release (Common)
99
Plums (Plums, raw) 1 cup, sliced
0.3mg (2% DV)
Standard Release (Common)
100
Blueberries (Frozen) (Blueberries, frozen, unsweetened (Includes foods for USDA's Food Distribution Program)) 1 cup, unthawed
0.3mg (2% DV)
Standard Release (Common)
101
Prunes (Dried Plums) (Plums, dried (prunes), uncooked) 3 prunes
0.3mg (2% DV)
Standard Release (Common)
102
Golden Seedless Raisins (Raisins, golden, seedless) 1 oz handful
0.3mg (2% DV)
Standard Release (Common)
103
Florida Grapefruit (Grapefruit, raw, pink and red, Florida) 1 cup sections, with juice
0.3mg (2% DV)
Standard Release (Common)
104
Rhubarb (Rhubarb, raw) 1 cup, diced
0.3mg (1% DV)
Standard Release (Common)
105
Grapes (Grapes, american type (slip skin), raw) 1 cup
0.3mg (1% DV)
Standard Release (Common)
106
Bartlett Pears (Pears, raw, bartlett (Includes foods for USDA's Food Distribution Program)) 1 cup, sliced
0.3mg (1% DV)
Standard Release (Common)
107
Mangos (Mangos, raw) 1 cup pieces
0.3mg (1% DV)
Standard Release (Common)
108
Java Plum (Java-plum, (jambolan), raw) 1 cup
0.3mg (1% DV)
Standard Release (Common)
109
Cranberries (Cranberries, raw) 1 cup, chopped
0.3mg (1% DV)
Standard Release (Common)
110
Pears (Pears, raw) 1 cup, slices
0.3mg (1% DV)
Standard Release (Common)
111
Fuyu Persimmon (Persimmons, japanese, raw) 1 fruit (2-1/2 inch dia)
0.3mg (1% DV)
Standard Release (Common)
112
Granny Smith Apples (Apples, raw, granny smith, with skin (Includes foods for USDA's Food Distribution Program)) 1 medium
0.3mg (1% DV)
Standard Release (Common)
113
Canned Orange Juice (Orange juice, canned, unsweetened) 1 cup
0.2mg (1% DV)
Standard Release (Common)
114
Red Anjou Pears (Pears, raw, red anjou) 1 small
0.2mg (1% DV)
Standard Release (Common)
115
Figs (Figs, raw) 1 large (2-1/2 inch dia)
0.2mg (1% DV)
Standard Release (Common)
116
Red Delicious Apples (Apples, raw, red delicious, with skin (Includes foods for USDA's Food Distribution Program)) 1 medium
0.2mg (1% DV)
Standard Release (Common)
117
Dried Sweetened Mango (Mango, dried, sweetened) 100 grams
0.2mg (1% DV)
Standard Release (Common)
118
Golden Delicious Apples (Apples, raw, golden delicious, with skin) 1 medium
0.2mg (1% DV)
Standard Release (Common)
119
Lime Juice (Lime juice, raw) 1 cup
0.2mg (1% DV)
Standard Release (Common)
120
Medjool Dates (Dates, medjool) 1 date, pitted
0.2mg (1% DV)
Standard Release (Common)
121
Navel Oranges (Oranges, raw, navels (Includes foods for USDA's Food Distribution Program)) 1 cup sections, without membranes
0.2mg (1% DV)
Standard Release (Common)
122
Dates (Deglet Noor) (Dates, deglet noor) 3 dates
0.2mg (1% DV)
Standard Release (Common)
123
Bosc Pear (Pears, raw, bosc (Includes foods for USDA's Food Distribution Program)) 1 cup, sliced
0.2mg (1% DV)
Standard Release (Common)
124
Pomelo (Pummelo) (Pummelo, raw) 1 cup, sections
0.2mg (1% DV)
Standard Release (Common)
125
Grapefruit (Grapefruit, raw, pink and red and white, all areas) 1 cup sections, with juice
0.2mg (1% DV)
Standard Release (Common)
126
Gala Apples (Apples, raw, gala, with skin (Includes foods for USDA's Food Distribution Program)) 1 medium
0.2mg (1% DV)
Standard Release (Common)
127
Acerola, (west indian cherry), raw 1 cup
0.2mg (1% DV)
Standard Release (Common)
128
Fuji Apples (Apples, raw, fuji, with skin (Includes foods for USDA's Food Distribution Program)) 1 medium
0.2mg (1% DV)
Standard Release (Common)
129
Pink Grapefruit (Grapefruit, raw, pink and red, all areas) 1 cup sections, with juice
0.2mg (1% DV)
Standard Release (Common)
130
California Grapefruit (Grapefruit, raw, pink and red, California and Arizona) 1 cup sections, with juice
0.2mg (1% DV)
Standard Release (Common)
131
White California Grapefruit (Grapefruit, raw, white, California) 1 cup sections, with juice
0.2mg (1% DV)
Standard Release (Common)
132
Oranges (Oranges, raw, all commercial varieties) 1 cup, sections
0.2mg (1% DV)
Standard Release (Common)
133
Florida Oranges (Oranges, raw, Florida) 1 cup sections, without membranes
0.2mg (1% DV)
Standard Release (Common)
134
Kumquats (Kumquats, raw) 1 fruit without refuse
0.2mg (1% DV)
Standard Release (Common)
135
California Valencia Oranges (Oranges, raw, California, valencias) 1 cup sections, without membranes
0.2mg (1% DV)
Standard Release (Common)
136
Dried Cranberries (Sweetened) (Cranberries, dried, sweetened (Includes foods for USDA's Food Distribution Program)) 1/4 cup
0.2mg (1% DV)
Standard Release (Common)
137
Muscadine Grapes (Grapes, muscadine, raw) 10 grapes
0.2mg (1% DV)
Standard Release (Common)
138
Apples (Apples, raw, with skin (Includes foods for USDA's Food Distribution Program)) 1 cup, quartered or chopped
0.2mg (1% DV)
Standard Release (Common)
139
Grapefruit Juice (Grapefruit juice, pink or red, with added calcium) 8 fl oz
0.1mg (1% DV)
Standard Release (Common)
140
White Grapefruit (Grapefruit, raw, white, all areas) 1 cup sections, with juice
0.1mg (1% DV)
Standard Release (Common)
141
Oheloberries (Oheloberries, raw) 1 cup
0.1mg (1% DV)
Standard Release (Common)
142
White Florida Grapefruit (Grapefruit, raw, white, Florida) 1 cup sections, with juice
0.1mg (1% DV)
Standard Release (Common)
143
Clementines (Clementines, raw) 1 fruit
0.1mg (1% DV)
Standard Release (Common)
144
Dried Longans (Longans, dried) 1 fruit
0.1mg (1% DV)
Standard Release (Common)
145
Starfruit (Carambola) (Carambola, (starfruit), raw) 1 cup, sliced
0.1mg (0% DV)
Standard Release (Common)
146
Apples (Without Skin) (Apples, raw, without skin) 1 cup slices
0.1mg (0% DV)
Standard Release (Common)
147
Green Olives (Olives, pickled, canned or bottled, green) 5 olives
0.1mg (0% DV)
Standard Release (Common)
148
Rose Apples (Rose-apples, raw) 100 grams
0.1mg (0% DV)
Standard Release (Common)
149
Dried Lychees (Litchis, Li Zhi) (Litchis, dried) 1 fruit
0mg (0% DV)
Standard Release (Common)
150
Longans (Dragon's Eye) (Longans, raw) 1 fruit without refuse
0mg (0% DV)
Standard Release (Common)
151
Asian Pears (Pears, asian, raw) 1 fruit 2-1/4 inch high x 2-1/2 inch dia
0mg (0% DV)
Standard Release (Common)