Welcome to the list of the top 100 fruits highest in iron content. Where the amount of iron ranges from 2.8 mg to 0.14 mg per 100g. The top fruit is Prune puree with the highest iron content, which in 100g contains 2.8 mg of iron.

The total recommended daily allowance or RDA for iron is 14 mg. For the 100g serving of Prune puree, which contains 2.8 mg of iron, the corresponding RDA iron percentage is 20 %, which is the highest item from the list of fruits high in iron.

Our proprietary nutritional density score gives a nutritional value out of 100 based on 9 different vitamins, minerals and macro nutrients. Prune puree has a nutritional value score of 15 out of 100.Comparing the iron content and the nutritional density in 100g for Prune puree; We class this as a high iron content item compared with all foods in our database.In terms of overall nutritional value we class this as an item with a medium nutritional density value from our list of fruits.



Other important and iron related nutrients are Calories, Protein, Fat and Carbohydrate. For this 100g serving for Prune puree, which is the top of the fruits list for iron content in your diet, the amount of Calories is 257 kcal (13% RDA), the amount of Protein is 2.1 g (4% RDA), the amount of Fat is 0.2 g and the amount of Carbohydrate is 65.1 g (50% RDA). The nutritional content and facts for 100g, which includes Calories, Protein, Fat and Carbohydrate is shown in the bar chart below as percentages of the recommended daily allowance along with the iron content in Prune puree from the list of fruits.

iron and nutrition facts in fruits per 100g

Top Twenty List - Highest iron Content per 100g

Below is a basic list for iron in fruits for the top 20 fruits. A more comprehensive list for the top items can be found at the bottom of the page along with different servings.

1. Prune puree 2.8mg (20%RDA)
2. Tamarinds, raw 2.8mg (20%RDA)
3. Raisins, seeded 2.59mg (19%RDA)
4. Persimmons, native, raw 2.5mg (18%RDA)
5. Rowal, raw 2.2mg (16%RDA)
6. Raisins, seedless 1.88mg (13%RDA)
7. Mulberries, raw 1.85mg (13%RDA)
8. Raisins, golden seedless 1.79mg (13%RDA)
9. Abiyuch, raw 1.61mg (12%RDA)
10. Elderberries, raw 1.6mg (11%RDA)
11. Passion-fruit, (granadilla), purple, raw 1.6mg (11%RDA)
12. Currants, european black, raw 1.54mg (11%RDA)
13. Roselle, raw 1.48mg (11%RDA)
14. Carissa, (natal-plum), raw 1.31mg (9%RDA)
15. Horned melon (Kiwano) 1.13mg (8%RDA)
16. Dates, deglet noor 1.02mg (7%RDA)
17. Currants, red and white, raw 1mg (7%RDA)
18. Groundcherries, (cape-gooseberries or poha), raw 1mg (7%RDA)
19. Dates, medjool 0.9mg (6%RDA)
20. Kumquats, raw 0.86mg (6%RDA)

Comparing iron in fruits vs spinach

The amount of iron in spinach is 2.7 per 100g.As iron percentage of the RDA this is 19 %. Comparing with Prune puree, in 100g contains 2.8 mg of iron. As a percentage of the RDA this is 20 %. Therefore, Prune puree has 0.1 mg more iron than spinach. In terms of iron percentage this is 4 % more iron. Spinach has an overall nutritional value score of 68 out of 100, whereas Prune puree has a nutritional value score of 15 out of 100.

Highest Amount of iron per Serving

Please remember that the above gives an accurate value in 100g for high iron foods in your diet. You should also take into account portion sizes when you are considering the iron nutritional content.

The food with the highest iron content per typical serving is Mammy-apple, (mamey), raw which contains 5.92 mg in 1 fruit without refuse (or 846 g). The percentage of the recommended daily value for this serving is 42 %. For this serving the Calories content is 431.46 kcal (22% RDA), the Protein content is 4.23 g (8% RDA), the Fat content is 4.23 g (7% RDA) and the Carbohydrate content is 105.75 g (81% RDA).

Milligrams of iron in fruits (per 100g)

The list below gives the total iron content in the top 100 items from the general description 'fruits' each of which show the iron amount as well as Calories, Protein, Fat and Carbohydrate. The top 50 food items are shown in the graph below, to give a quick and easy dietary comparison for the different items, where each item is listed at the bottom of the page with a nutritional summary.

fruits iron per 100g

The level of iron can be affected by the method of storage for example canned or frozen and also by the method of preparation for example either raw, cooked or fried. The total food items which are raw is 86 items. The highest amount of iron from the 86 raw items is in Tamarinds, raw where the content is 2.8 mg per 100g. The number of food items which are cooked are 4 items. The highest amount of iron from the 4 cooked items is in Plantains, cooked where the amount is 0.58 mg per 100g. Comparing raw and cooked fruits shows that cooking can change the levels of iron by 2.22 mg in a 100g serving.

A list of fruits which are found in our database include a banana, an apple, an orange, a peach, apricots, butternut squash, lemon, grapes. These can be selected at the bottom of the page to give more information based around iron content. We have selected an apple,an orange,grapes,tomatoes,pineappple, to highlight the range of iron content in these common fruits, show below in the bar charts. You can click on an individual bar chart to take you to the complete analysis of each item.

Nutritional Information Summary

From the list below you can find a full nutrition facts breakdown for all foods containing iron which can be scaled for different servings and quantities. We have also sorted our complete nutritional information and vitamin database of over 7000 foods, to give a list of foods with a high iron content.


List of Fruits High in iron Content per 100g

1. Prune puree - Iron
2.8 mg of Iron per 100g (20% RDA)
Nutritional Value = 15 / 100    Food Category - Fruits and Fruit Juices
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
2.8 mg(20%) 257(13%)65.1(50%)0.2(0%)2.1(4%)
Typical Serving Amount : 2 tbsp (or 36g):
1.01 mg(7%)92.52 kcal(5%)23.44 g(18%)0.07 g(0%)0.76 g(1%)
2. Tamarinds, raw - Iron
2.8 mg of Iron per 100g (20% RDA)
Nutritional Value = 15 / 100    Food Category - Fruits and Fruit Juices
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
2.8 mg(20%) 239(12%)62.5(48%)0.6(1%)2.8(5%)
Typical Serving Amount : 1 cup, pulp (or 120g):
3.36 mg(24%)286.8 kcal(14%)75 g(58%)0.72 g(1%)3.36 g(6%)
Other Serving Size : 1 fruit (3 x 1) (or 2g):
0.06 mg(0%)4.78 kcal(0%)1.25 g(1%)0.01 g(0%)0.06 g(0%)
3. Raisins, seeded - Iron
2.59 mg of Iron per 100g (19% RDA)
Nutritional Value = 15 / 100    Food Category - Fruits and Fruit Juices
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
2.59 mg(19%) 296(15%)78.47(60%)0.54(1%)2.52(5%)
Typical Serving Amount : 1 cup, packed (or 165g):
4.27 mg(31%)488.4 kcal(24%)129.48 g(100%)0.89 g(1%)4.16 g(7%)
Other Serving Size : 1 cup (not packed) (or 145g):
3.76 mg(27%)429.2 kcal(21%)113.78 g(88%)0.78 g(1%)3.65 g(7%)
4. Persimmons, native, raw - Iron
2.5 mg of Iron per 100g (18% RDA)
Nutritional Value = 16 / 100    Food Category - Fruits and Fruit Juices
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
2.5 mg(18%) 127(6%)33.5(26%)0.4(1%)0.8(1%)
Typical Serving Amount : 1 fruit without refuse (or 25g):
0.63 mg(5%)31.75 kcal(2%)8.38 g(6%)0.1 g(0%)0.2 g(0%)
5. Rowal, raw - Iron
2.2 mg of Iron per 100g (16% RDA)
Nutritional Value = 17 / 100    Food Category - Fruits and Fruit Juices
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
2.2 mg(16%) 111(6%)23.9(18%)2(3%)2.3(4%)
Typical Serving Amount : .5 cup (or 114g):
2.51 mg(18%)126.54 kcal(6%)27.25 g(21%)2.28 g(4%)2.62 g(5%)
6. Raisins, seedless - Iron
1.88 mg of Iron per 100g (13% RDA)
Nutritional Value = 14 / 100    Food Category - Fruits and Fruit Juices
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
1.88 mg(13%) 299(15%)79.18(61%)0.46(1%)3.07(5%)
Typical Serving Amount : 1 cup, packed (or 165g):
3.1 mg(22%)493.35 kcal(25%)130.65 g(101%)0.76 g(1%)5.07 g(9%)
Other Serving Size : 1 cup (not packed) (or 145g):
2.73 mg(20%)433.55 kcal(22%)114.81 g(88%)0.67 g(1%)4.45 g(8%)
Other Serving Size : 1 miniature box (.5 oz) (or 14g):
0.26 mg(2%)41.86 kcal(2%)11.09 g(9%)0.06 g(0%)0.43 g(1%)
Other Serving Size : 1 small box (1.5 oz) (or 43g):
0.81 mg(6%)128.57 kcal(6%)34.05 g(26%)0.2 g(0%)1.32 g(2%)
Other Serving Size : 50 raisins (or 26g):
0.49 mg(4%)77.74 kcal(4%)20.59 g(16%)0.12 g(0%)0.8 g(1%)
Other Serving Size : 1 oz (60 raisins) (or 28.35g):
0.53 mg(4%)84.77 kcal(4%)22.45 g(17%)0.13 g(0%)0.87 g(2%)
7. Mulberries, raw - Iron
1.85 mg of Iron per 100g (13% RDA)
Nutritional Value = 25 / 100    Food Category - Fruits and Fruit Juices
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
1.85 mg(13%) 43(2%)9.8(8%)0.39(1%)1.44(3%)
Typical Serving Amount : 1 cup (or 140g):
2.59 mg(19%)60.2 kcal(3%)13.72 g(11%)0.55 g(1%)2.02 g(4%)
Other Serving Size : 10 fruit (or 15g):
0.28 mg(2%)6.45 kcal(0%)1.47 g(1%)0.06 g(0%)0.22 g(0%)
8. Raisins, golden seedless - Iron
1.79 mg of Iron per 100g (13% RDA)
Nutritional Value = 14 / 100    Food Category - Fruits and Fruit Juices
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
1.79 mg(13%) 302(15%)79.52(61%)0.46(1%)3.39(6%)
Typical Serving Amount : 1 cup, packed (or 165g):
2.95 mg(21%)498.3 kcal(25%)131.21 g(101%)0.76 g(1%)5.59 g(10%)
Other Serving Size : 1 cup (not packed) (or 145g):
2.6 mg(19%)437.9 kcal(22%)115.3 g(89%)0.67 g(1%)4.92 g(9%)
9. Abiyuch, raw - Iron
1.61 mg of Iron per 100g (12% RDA)
Nutritional Value = 22 / 100    Food Category - Fruits and Fruit Juices
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
1.61 mg(12%) 69(3%)17.6(14%)0.1(0%)1.5(3%)
Typical Serving Amount : .5 cup (or 114g):
1.84 mg(13%)78.66 kcal(4%)20.06 g(15%)0.11 g(0%)1.71 g(3%)
10. Elderberries, raw - Iron
1.6 mg of Iron per 100g (11% RDA)
Nutritional Value = 21 / 100    Food Category - Fruits and Fruit Juices
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
1.6 mg(11%) 73(4%)18.4(14%)0.5(1%)0.66(1%)
Typical Serving Amount : 1 cup (or 145g):
2.32 mg(17%)105.85 kcal(5%)26.68 g(21%)0.73 g(1%)0.96 g(2%)
11. Passion-fruit, (granadilla), purple, raw - Iron
1.6 mg of Iron per 100g (11% RDA)
Nutritional Value = 21 / 100    Food Category - Fruits and Fruit Juices
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
1.6 mg(11%) 97(5%)23.38(18%)0.7(1%)2.2(4%)
Typical Serving Amount : 1 cup (or 236g):
3.78 mg(27%)228.92 kcal(11%)55.18 g(42%)1.65 g(3%)5.19 g(9%)
Other Serving Size : 1 fruit without refuse (or 18g):
0.29 mg(2%)17.46 kcal(1%)4.21 g(3%)0.13 g(0%)0.4 g(1%)
12. Currants, european black, raw - Iron
1.54 mg of Iron per 100g (11% RDA)
Nutritional Value = 24 / 100    Food Category - Fruits and Fruit Juices
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
1.54 mg(11%) 63(3%)15.38(12%)0.41(1%)1.4(3%)
Typical Serving Amount : 1 cup (or 112g):
1.72 mg(12%)70.56 kcal(4%)17.23 g(13%)0.46 g(1%)1.57 g(3%)
13. Roselle, raw - Iron
1.48 mg of Iron per 100g (11% RDA)
Nutritional Value = 19 / 100    Food Category - Fruits and Fruit Juices
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
1.48 mg(11%) 49(2%)11.31(9%)0.64(1%)0.96(2%)
Typical Serving Amount : 1 cup, without refuse (or 57g):
0.84 mg(6%)27.93 kcal(1%)6.45 g(5%)0.36 g(1%)0.55 g(1%)
14. Carissa, (natal-plum), raw - Iron
1.31 mg of Iron per 100g (9% RDA)
Nutritional Value = 18 / 100    Food Category - Fruits and Fruit Juices
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
1.31 mg(9%) 62(3%)13.63(10%)1.3(2%)0.5(1%)
Typical Serving Amount : 1 cup slices (or 150g):
1.97 mg(14%)93 kcal(5%)20.45 g(16%)1.95 g(3%)0.75 g(1%)
Other Serving Size : 1 fruit without skin and seeds (or 20g):
0.26 mg(2%)12.4 kcal(1%)2.73 g(2%)0.26 g(0%)0.1 g(0%)
15. Horned melon (Kiwano) - Iron
1.13 mg of Iron per 100g (8% RDA)
Nutritional Value = 16 / 100    Food Category - Fruits and Fruit Juices
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
1.13 mg(8%) 44(2%)7.56(6%)1.26(2%)1.78(3%)
Typical Serving Amount : 1 cup (or 233g):
2.63 mg(19%)102.52 kcal(5%)17.61 g(14%)2.94 g(5%)4.15 g(7%)
Other Serving Size : 1 fruit (4-2/3 long x 2-3/4 dia) (or 209g):
2.36 mg(17%)91.96 kcal(5%)15.8 g(12%)2.63 g(4%)3.72 g(7%)
16. Dates, deglet noor - Iron
1.02 mg of Iron per 100g (7% RDA)
Nutritional Value = 14 / 100    Food Category - Fruits and Fruit Juices
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
1.02 mg(7%) 282(14%)75.03(58%)0.39(1%)2.45(4%)
Typical Serving Amount : 1 cup, chopped (or 147g):
1.5 mg(11%)414.54 kcal(21%)110.29 g(85%)0.57 g(1%)3.6 g(6%)
Other Serving Size : 1 date, pitted (or 7.1g):
0.07 mg(1%)20.02 kcal(1%)5.33 g(4%)0.03 g(0%)0.17 g(0%)
17. Currants, red and white, raw - Iron
1 mg of Iron per 100g (7% RDA)
Nutritional Value = 24 / 100    Food Category - Fruits and Fruit Juices
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
1 mg(7%) 56(3%)13.8(11%)0.2(0%)1.4(3%)
Typical Serving Amount : 1 cup (or 112g):
1.12 mg(8%)62.72 kcal(3%)15.46 g(12%)0.22 g(0%)1.57 g(3%)
18. Groundcherries, (cape-gooseberries or poha), raw - Iron
1 mg of Iron per 100g (7% RDA)
Nutritional Value = 16 / 100    Food Category - Fruits and Fruit Juices
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
1 mg(7%) 53(3%)11.2(9%)0.7(1%)1.9(3%)
Typical Serving Amount : 1 cup (or 140g):
1.4 mg(10%)74.2 kcal(4%)15.68 g(12%)0.98 g(2%)2.66 g(5%)
19. Dates, medjool - Iron
0.9 mg of Iron per 100g (6% RDA)
Nutritional Value = 14 / 100    Food Category - Fruits and Fruit Juices
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
0.9 mg(6%) 277(14%)74.97(58%)0.15(0%)1.81(3%)
Typical Serving Amount : 1 date, pitted (or 24g):
0.22 mg(2%)66.48 kcal(3%)17.99 g(14%)0.04 g(0%)0.43 g(1%)
20. Kumquats, raw - Iron
0.86 mg of Iron per 100g (6% RDA)
Nutritional Value = 23 / 100    Food Category - Fruits and Fruit Juices
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
0.86 mg(6%) 71(4%)15.9(12%)0.86(1%)1.88(3%)
Typical Serving Amount : 1 fruit without refuse (or 19g):
0.16 mg(1%)13.49 kcal(1%)3.02 g(2%)0.16 g(0%)0.36 g(1%)
21. Lemon peel, raw - Iron
0.8 mg of Iron per 100g (6% RDA)
Nutritional Value = 33 / 100    Food Category - Fruits and Fruit Juices
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
0.8 mg(6%) 47(2%)16(12%)0.3(0%)1.5(3%)
Typical Serving Amount : 1 tbsp (or 6g):
0.05 mg(0%)2.82 kcal(0%)0.96 g(1%)0.02 g(0%)0.09 g(0%)
Other Serving Size : 1 tsp (or 2g):
0.02 mg(0%)0.94 kcal(0%)0.32 g(0%)0.01 g(0%)0.03 g(0%)
22. Oranges, raw, with peel - Iron
0.8 mg of Iron per 100g (6% RDA)
Nutritional Value = 24 / 100    Food Category - Fruits and Fruit Juices
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
0.8 mg(6%) 63(3%)15.5(12%)0.3(0%)1.3(2%)
Typical Serving Amount : 1 cup (or 170g):
1.36 mg(10%)107.1 kcal(5%)26.35 g(20%)0.51 g(1%)2.21 g(4%)
Other Serving Size : 1 fruit without seeds (or 159g):
1.27 mg(9%)100.17 kcal(5%)24.65 g(19%)0.48 g(1%)2.07 g(4%)
23. Sapodilla, raw - Iron
0.8 mg of Iron per 100g (6% RDA)
Nutritional Value = 17 / 100    Food Category - Fruits and Fruit Juices
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
0.8 mg(6%) 83(4%)19.96(15%)1.1(2%)0.44(1%)
Typical Serving Amount : 1 cup, pulp (or 241g):
1.93 mg(14%)200.03 kcal(10%)48.1 g(37%)2.65 g(4%)1.06 g(2%)
Other Serving Size : 1 sapodilla (or 170g):
1.36 mg(10%)141.1 kcal(7%)33.93 g(26%)1.87 g(3%)0.75 g(1%)
24. Orange peel, raw - Iron
0.8 mg of Iron per 100g (6% RDA)
Nutritional Value = 24 / 100    Food Category - Fruits and Fruit Juices
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
0.8 mg(6%) 97(5%)25(19%)0.2(0%)1.5(3%)
Typical Serving Amount : 1 tbsp (or 6g):
0.05 mg(0%)5.82 kcal(0%)1.5 g(1%)0.01 g(0%)0.09 g(0%)
Other Serving Size : 1 tsp (or 2g):
0.02 mg(0%)1.94 kcal(0%)0.5 g(0%)0 g(0%)0.03 g(0%)
25. Sapote, mamey, raw - Iron
0.78 mg of Iron per 100g (6% RDA)
Nutritional Value = 17 / 100    Food Category - Fruits and Fruit Juices
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
0.78 mg(6%) 124(6%)32.1(25%)0.46(1%)1.45(3%)
Typical Serving Amount : 1 cup 1 pieces (or 175g):
1.37 mg(10%)217 kcal(11%)56.18 g(43%)0.81 g(1%)2.54 g(5%)
Other Serving Size : 1 fruit without refuse (or 558g):
4.35 mg(31%)691.92 kcal(35%)179.12 g(138%)2.57 g(4%)8.09 g(14%)
26. Custard-apple, (bullock's-heart), raw - Iron
0.71 mg of Iron per 100g (5% RDA)
Nutritional Value = 16 / 100    Food Category - Fruits and Fruit Juices
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
0.71 mg(5%) 101(5%)25.2(19%)0.6(1%)1.7(3%)
27. Mammy-apple, (mamey), raw - Iron
0.7 mg of Iron per 100g (5% RDA)
Nutritional Value = 18 / 100    Food Category - Fruits and Fruit Juices
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
0.7 mg(5%) 51(3%)12.5(10%)0.5(1%)0.5(1%)
Typical Serving Amount : 1 fruit without refuse (or 846g):
5.92 mg(42%)431.46 kcal(22%)105.75 g(81%)4.23 g(7%)4.23 g(8%)
28. Quinces, raw - Iron
0.7 mg of Iron per 100g (5% RDA)
Nutritional Value = 17 / 100    Food Category - Fruits and Fruit Juices
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
0.7 mg(5%) 57(3%)15.3(12%)0.1(0%)0.4(1%)
Typical Serving Amount : 1 fruit without refuse (or 92g):
0.64 mg(5%)52.44 kcal(3%)14.08 g(11%)0.09 g(0%)0.37 g(1%)
29. Raspberries, raw - Iron
0.69 mg of Iron per 100g (5% RDA)
Nutritional Value = 23 / 100    Food Category - Fruits and Fruit Juices
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
0.69 mg(5%) 52(3%)11.94(9%)0.65(1%)1.2(2%)
Typical Serving Amount : 1 cup (or 123g):
0.85 mg(6%)63.96 kcal(3%)14.69 g(11%)0.8 g(1%)1.48 g(3%)
Other Serving Size : 1 pint as purchased, yields (or 312g):
2.15 mg(15%)162.24 kcal(8%)37.25 g(29%)2.03 g(3%)3.74 g(7%)
Other Serving Size : 10 raspberries (or 19g):
0.13 mg(1%)9.88 kcal(0%)2.27 g(2%)0.12 g(0%)0.23 g(0%)
30. Plantains, green, fried - Iron
0.67 mg of Iron per 100g (5% RDA)
Nutritional Value = 14 / 100    Food Category - Fruits and Fruit Juices
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
0.67 mg(5%) 309(15%)49.17(38%)11.81(18%)1.5(3%)
Typical Serving Amount : 1 cup (or 118g):
0.79 mg(6%)364.62 kcal(18%)58.02 g(45%)13.94 g(21%)1.77 g(3%)
Other Serving Size : 10 slices (1/4 thick) (or 53g):
0.36 mg(3%)163.77 kcal(8%)26.06 g(20%)6.26 g(10%)0.8 g(1%)
31. Blackberries, raw - Iron
0.62 mg of Iron per 100g (4% RDA)
Nutritional Value = 24 / 100    Food Category - Fruits and Fruit Juices
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
0.62 mg(4%) 43(2%)9.61(7%)0.49(1%)1.39(2%)
Typical Serving Amount : 1 cup (or 144g):
0.89 mg(6%)61.92 kcal(3%)13.84 g(11%)0.71 g(1%)2 g(4%)
32. Plantains, yellow, fried, Latino restaurant - Iron
0.62 mg of Iron per 100g (4% RDA)
Nutritional Value = 15 / 100    Food Category - Fruits and Fruit Juices
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
0.62 mg(4%) 236(12%)40.77(31%)7.51(12%)1.42(3%)
Typical Serving Amount : 1 cup (or 169g):
1.05 mg(8%)398.84 kcal(20%)68.9 g(53%)12.69 g(20%)2.4 g(4%)
33. Avocados, raw, California - Iron
0.61 mg of Iron per 100g (4% RDA)
Nutritional Value = 16 / 100    Food Category - Fruits and Fruit Juices
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
0.61 mg(4%) 167(8%)8.64(7%)15.41(24%)1.96(4%)
Typical Serving Amount : 1 cup, pureed (or 230g):
1.4 mg(10%)384.1 kcal(19%)19.87 g(15%)35.44 g(55%)4.51 g(8%)
Other Serving Size : 1 fruit, without skin and seed (or 136g):
0.83 mg(6%)227.12 kcal(11%)11.75 g(9%)20.96 g(32%)2.67 g(5%)
Other Serving Size : 1 NLEA serving (or 30g):
0.18 mg(1%)50.1 kcal(3%)2.59 g(2%)4.62 g(7%)0.59 g(1%)
34. Lemons, raw, without peel - Iron
0.6 mg of Iron per 100g (4% RDA)
Nutritional Value = 35 / 100    Food Category - Fruits and Fruit Juices
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
0.6 mg(4%) 29(1%)9.32(7%)0.3(0%)1.1(2%)
Typical Serving Amount : 1 cup, sections (or 212g):
1.27 mg(9%)61.48 kcal(3%)19.76 g(15%)0.64 g(1%)2.33 g(4%)
Other Serving Size : 1 fruit (2-1/8 dia) (or 58g):
0.35 mg(3%)16.82 kcal(1%)5.41 g(4%)0.17 g(0%)0.64 g(1%)
Other Serving Size : 1 fruit (2-3/8 dia) (or 84g):
0.5 mg(4%)24.36 kcal(1%)7.83 g(6%)0.25 g(0%)0.92 g(2%)
Other Serving Size : 1 wedge or slice (1/8 of one 2-1/8 dia lemon) (or 7g):
0.04 mg(0%)2.03 kcal(0%)0.65 g(1%)0.02 g(0%)0.08 g(0%)
Other Serving Size : 1 NLEA serving (or 58g):
0.35 mg(3%)16.82 kcal(1%)5.41 g(4%)0.17 g(0%)0.64 g(1%)
35. Limes, raw - Iron
0.6 mg of Iron per 100g (4% RDA)
Nutritional Value = 27 / 100    Food Category - Fruits and Fruit Juices
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
0.6 mg(4%) 30(2%)10.54(8%)0.2(0%)0.7(1%)
Typical Serving Amount : 1 fruit (2 dia) (or 67g):
0.4 mg(3%)20.1 kcal(1%)7.06 g(5%)0.13 g(0%)0.47 g(1%)
Other Serving Size : 1 NLEA serving (or 67g):
0.4 mg(3%)20.1 kcal(1%)7.06 g(5%)0.13 g(0%)0.47 g(1%)
36. Plantains, raw - Iron
0.6 mg of Iron per 100g (4% RDA)
Nutritional Value = 17 / 100    Food Category - Fruits and Fruit Juices
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
0.6 mg(4%) 122(6%)31.89(25%)0.37(1%)1.3(2%)
Typical Serving Amount : 1 cup, sliced (or 148g):
0.89 mg(6%)180.56 kcal(9%)47.2 g(36%)0.55 g(1%)1.92 g(3%)
Other Serving Size : 1 medium (or 179g):
1.07 mg(8%)218.38 kcal(11%)57.08 g(44%)0.66 g(1%)2.33 g(4%)
37. Soursop, raw - Iron
0.6 mg of Iron per 100g (4% RDA)
Nutritional Value = 18 / 100    Food Category - Fruits and Fruit Juices
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
0.6 mg(4%) 66(3%)16.84(13%)0.3(0%)1(2%)
Typical Serving Amount : 1 cup, pulp (or 225g):
1.35 mg(10%)148.5 kcal(7%)37.89 g(29%)0.68 g(1%)2.25 g(4%)
Other Serving Size : 1 fruit (7 x 5-1/4 dia) (or 625g):
3.75 mg(27%)412.5 kcal(21%)105.25 g(81%)1.88 g(3%)6.25 g(11%)
38. Sugar-apples, (sweetsop), raw - Iron
0.6 mg of Iron per 100g (4% RDA)
Nutritional Value = 18 / 100    Food Category - Fruits and Fruit Juices
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
0.6 mg(4%) 94(5%)23.64(18%)0.29(0%)2.06(4%)
Typical Serving Amount : 1 cup, pulp (or 250g):
1.5 mg(11%)235 kcal(12%)59.1 g(45%)0.73 g(1%)5.15 g(9%)
Other Serving Size : 1 fruit (2-7/8 dia) (or 155g):
0.93 mg(7%)145.7 kcal(7%)36.64 g(28%)0.45 g(1%)3.19 g(6%)
39. Plantains, cooked - Iron
0.58 mg of Iron per 100g (4% RDA)
Nutritional Value = 16 / 100    Food Category - Fruits and Fruit Juices
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
0.58 mg(4%) 116(6%)31.15(24%)0.18(0%)0.79(1%)
Typical Serving Amount : 1 cup, mashed (or 200g):
1.16 mg(8%)232 kcal(12%)62.3 g(48%)0.36 g(1%)1.58 g(3%)
Other Serving Size : 1 cup slices (or 154g):
0.89 mg(6%)178.64 kcal(9%)47.97 g(37%)0.28 g(0%)1.22 g(2%)
40. Avocados, raw, all commercial varieties - Iron
0.55 mg of Iron per 100g (4% RDA)
Nutritional Value = 16 / 100    Food Category - Fruits and Fruit Juices
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
0.55 mg(4%) 160(8%)8.53(7%)14.66(23%)2(4%)
Typical Serving Amount : 1 cup, cubes (or 150g):
0.83 mg(6%)240 kcal(12%)12.8 g(10%)21.99 g(34%)3 g(5%)
Other Serving Size : 1 cup, pureed (or 230g):
1.27 mg(9%)368 kcal(18%)19.62 g(15%)33.72 g(52%)4.6 g(8%)
Other Serving Size : 1 cup, sliced (or 146g):
0.8 mg(6%)233.6 kcal(12%)12.45 g(10%)21.4 g(33%)2.92 g(5%)
Other Serving Size : 1 avocado, NS as to Florida or California (or 201g):
1.11 mg(8%)321.6 kcal(16%)17.15 g(13%)29.47 g(45%)4.02 g(7%)
41. Breadfruit, raw - Iron
0.54 mg of Iron per 100g (4% RDA)
Nutritional Value = 17 / 100    Food Category - Fruits and Fruit Juices
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
0.54 mg(4%) 103(5%)27.12(21%)0.23(0%)1.07(2%)
Typical Serving Amount : 1 cup (or 220g):
1.19 mg(9%)226.6 kcal(11%)59.66 g(46%)0.51 g(1%)2.35 g(4%)
Other Serving Size : .25 fruit, small (or 96g):
0.52 mg(4%)98.88 kcal(5%)26.04 g(20%)0.22 g(0%)1.03 g(2%)
42. Acerola juice, raw - Iron
0.5 mg of Iron per 100g (4% RDA)
Nutritional Value = 42 / 100    Food Category - Fruits and Fruit Juices
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
0.5 mg(4%) 23(1%)4.8(4%)0.3(0%)0.4(1%)
Typical Serving Amount : 1 cup (or 242g):
1.21 mg(9%)55.66 kcal(3%)11.62 g(9%)0.73 g(1%)0.97 g(2%)
Other Serving Size : 1 fl oz (or 30.2g):
0.15 mg(1%)6.95 kcal(0%)1.45 g(1%)0.09 g(0%)0.12 g(0%)
43. Jujube, raw - Iron
0.48 mg of Iron per 100g (3% RDA)
Nutritional Value = 19 / 100    Food Category - Fruits and Fruit Juices
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
0.48 mg(3%) 79(4%)20.23(16%)0.2(0%)1.2(2%)
44. Strawberries, raw - Iron
0.41 mg of Iron per 100g (3% RDA)
Nutritional Value = 34 / 100    Food Category - Fruits and Fruit Juices
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
0.41 mg(3%) 32(2%)7.68(6%)0.3(0%)0.67(1%)
Typical Serving Amount : 1 cup, halves (or 152g):
0.62 mg(4%)48.64 kcal(2%)11.67 g(9%)0.46 g(1%)1.02 g(2%)
Other Serving Size : 1 cup, pureed (or 232g):
0.95 mg(7%)74.24 kcal(4%)17.82 g(14%)0.7 g(1%)1.55 g(3%)
Other Serving Size : 1 cup, sliced (or 166g):
0.68 mg(5%)53.12 kcal(3%)12.75 g(10%)0.5 g(1%)1.11 g(2%)
Other Serving Size : 1 cup, whole (or 144g):
0.59 mg(4%)46.08 kcal(2%)11.06 g(9%)0.43 g(1%)0.96 g(2%)
Other Serving Size : 1 extra large (1-5/8 dia) (or 27g):
0.11 mg(1%)8.64 kcal(0%)2.07 g(2%)0.08 g(0%)0.18 g(0%)
Other Serving Size : 1 large (1-3/8 dia) (or 18g):
0.07 mg(1%)5.76 kcal(0%)1.38 g(1%)0.05 g(0%)0.12 g(0%)
Other Serving Size : 1 medium (1-1/4 dia) (or 12g):
0.05 mg(0%)3.84 kcal(0%)0.92 g(1%)0.04 g(0%)0.08 g(0%)
Other Serving Size : 1 pint as purchased, yields (or 357g):
1.46 mg(10%)114.24 kcal(6%)27.42 g(21%)1.07 g(2%)2.39 g(4%)
Other Serving Size : 1 small (1 dia) (or 7g):
0.03 mg(0%)2.24 kcal(0%)0.54 g(0%)0.02 g(0%)0.05 g(0%)
Other Serving Size : 1 NLEA serving (or 147g):
0.6 mg(4%)47.04 kcal(2%)11.29 g(9%)0.44 g(1%)0.98 g(2%)
45. Apricots, raw - Iron
0.39 mg of Iron per 100g (3% RDA)
Nutritional Value = 22 / 100    Food Category - Fruits and Fruit Juices
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
0.39 mg(3%) 48(2%)11.12(9%)0.39(1%)1.4(3%)
Typical Serving Amount : 1 cup, halves (or 155g):
0.6 mg(4%)74.4 kcal(4%)17.24 g(13%)0.6 g(1%)2.17 g(4%)
Other Serving Size : 1 cup, sliced (or 165g):
0.64 mg(5%)79.2 kcal(4%)18.35 g(14%)0.64 g(1%)2.31 g(4%)
Other Serving Size : 1 apricot (or 35g):
0.14 mg(1%)16.8 kcal(1%)3.89 g(3%)0.14 g(0%)0.49 g(1%)
46. Figs, raw - Iron
0.37 mg of Iron per 100g (3% RDA)
Nutritional Value = 15 / 100    Food Category - Fruits and Fruit Juices
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
0.37 mg(3%) 74(4%)19.18(15%)0.3(0%)0.75(1%)
Typical Serving Amount : 1 large (2-1/2 dia) (or 64g):
0.24 mg(2%)47.36 kcal(2%)12.28 g(9%)0.19 g(0%)0.48 g(1%)
Other Serving Size : 1 medium (2-1/4 dia) (or 50g):
0.19 mg(1%)37 kcal(2%)9.59 g(7%)0.15 g(0%)0.38 g(1%)
Other Serving Size : 1 small (1-1/2 dia) (or 40g):
0.15 mg(1%)29.6 kcal(1%)7.67 g(6%)0.12 g(0%)0.3 g(1%)
47. Passion-fruit juice, yellow, raw - Iron
0.36 mg of Iron per 100g (3% RDA)
Nutritional Value = 19 / 100    Food Category - Fruits and Fruit Juices
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
0.36 mg(3%) 60(3%)14.45(11%)0.18(0%)0.67(1%)
Typical Serving Amount : 1 cup (or 247g):
0.89 mg(6%)148.2 kcal(7%)35.69 g(27%)0.44 g(1%)1.65 g(3%)
Other Serving Size : 1 fl oz (or 30.9g):
0.11 mg(1%)18.54 kcal(1%)4.47 g(3%)0.06 g(0%)0.21 g(0%)
48. Cherries, sweet, raw - Iron
0.36 mg of Iron per 100g (3% RDA)
Nutritional Value = 16 / 100    Food Category - Fruits and Fruit Juices
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
0.36 mg(3%) 63(3%)16.01(12%)0.2(0%)1.06(2%)
Typical Serving Amount : 1 cup, with pits, yields (or 138g):
0.5 mg(4%)86.94 kcal(4%)22.09 g(17%)0.28 g(0%)1.46 g(3%)
Other Serving Size : 1 cup, without pits (or 154g):
0.55 mg(4%)97.02 kcal(5%)24.66 g(19%)0.31 g(0%)1.63 g(3%)
Other Serving Size : 1 cherry (or 8.2g):
0.03 mg(0%)5.17 kcal(0%)1.31 g(1%)0.02 g(0%)0.09 g(0%)
Other Serving Size : 1 NLEA serving (or 140g):
0.5 mg(4%)88.2 kcal(4%)22.41 g(17%)0.28 g(0%)1.48 g(3%)
49. Crabapples, raw - Iron
0.36 mg of Iron per 100g (3% RDA)
Nutritional Value = 15 / 100    Food Category - Fruits and Fruit Juices
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
0.36 mg(3%) 76(4%)19.95(15%)0.3(0%)0.4(1%)
Typical Serving Amount : 1 cup slices (or 110g):
0.4 mg(3%)83.6 kcal(4%)21.95 g(17%)0.33 g(1%)0.44 g(1%)
50. Grapes, red or green (European type, such as Thompson seedless), raw - Iron
0.36 mg of Iron per 100g (3% RDA)
Nutritional Value = 15 / 100    Food Category - Fruits and Fruit Juices
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
0.36 mg(3%) 69(3%)18.1(14%)0.16(0%)0.72(1%)
Typical Serving Amount : 1 cup (or 151g):
0.54 mg(4%)104.19 kcal(5%)27.33 g(21%)0.24 g(0%)1.09 g(2%)
Other Serving Size : 10 grapes (or 49g):
0.18 mg(1%)33.81 kcal(2%)8.87 g(7%)0.08 g(0%)0.35 g(1%)
Other Serving Size : 1 NLEA serving (or 126g):
0.45 mg(3%)86.94 kcal(4%)22.81 g(18%)0.2 g(0%)0.91 g(2%)
51. Melons, casaba, raw - Iron
0.34 mg of Iron per 100g (2% RDA)
Nutritional Value = 21 / 100    Food Category - Fruits and Fruit Juices
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
0.34 mg(2%) 28(1%)6.58(5%)0.1(0%)1.11(2%)
Typical Serving Amount : 1 cup, cubes (or 170g):
0.58 mg(4%)47.6 kcal(2%)11.19 g(9%)0.17 g(0%)1.89 g(3%)
Other Serving Size : 1 melon (or 1640g):
5.58 mg(40%)459.2 kcal(23%)107.91 g(83%)1.64 g(3%)18.2 g(33%)
Other Serving Size : .1 fruit (or 164g):
0.56 mg(4%)45.92 kcal(2%)10.79 g(8%)0.16 g(0%)1.82 g(3%)
52. Cherries, sour, red, raw - Iron
0.32 mg of Iron per 100g (2% RDA)
Nutritional Value = 20 / 100    Food Category - Fruits and Fruit Juices
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
0.32 mg(2%) 50(3%)12.18(9%)0.3(0%)1(2%)
Typical Serving Amount : 1 cup, without pits (or 155g):
0.5 mg(4%)77.5 kcal(4%)18.88 g(15%)0.47 g(1%)1.55 g(3%)
Other Serving Size : 1 cup, with pits, yields (or 103g):
0.33 mg(2%)51.5 kcal(3%)12.55 g(10%)0.31 g(0%)1.03 g(2%)
53. Litchis, raw - Iron
0.31 mg of Iron per 100g (2% RDA)
Nutritional Value = 21 / 100    Food Category - Fruits and Fruit Juices
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
0.31 mg(2%) 66(3%)16.53(13%)0.44(1%)0.83(1%)
Typical Serving Amount : 1 cup (or 190g):
0.59 mg(4%)125.4 kcal(6%)31.41 g(24%)0.84 g(1%)1.58 g(3%)
Other Serving Size : 1 fruit without refuse (or 9.6g):
0.03 mg(0%)6.34 kcal(0%)1.59 g(1%)0.04 g(0%)0.08 g(0%)
54. Gooseberries, raw - Iron
0.31 mg of Iron per 100g (2% RDA)
Nutritional Value = 24 / 100    Food Category - Fruits and Fruit Juices
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
0.31 mg(2%) 44(2%)10.18(8%)0.58(1%)0.88(2%)
Typical Serving Amount : 1 cup (or 150g):
0.47 mg(3%)66 kcal(3%)15.27 g(12%)0.87 g(1%)1.32 g(2%)
55. Kiwifruit, green, raw - Iron
0.31 mg of Iron per 100g (2% RDA)
Nutritional Value = 26 / 100    Food Category - Fruits and Fruit Juices
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
0.31 mg(2%) 61(3%)14.66(11%)0.52(1%)1.14(2%)
Typical Serving Amount : 1 cup, sliced (or 180g):
0.56 mg(4%)109.8 kcal(5%)26.39 g(20%)0.94 g(1%)2.05 g(4%)
Other Serving Size : 1 fruit (2 dia) (or 69g):
0.21 mg(2%)42.09 kcal(2%)10.12 g(8%)0.36 g(1%)0.79 g(1%)
Other Serving Size : 1 NLEA serving (or 148g):
0.46 mg(3%)90.28 kcal(5%)21.7 g(17%)0.77 g(1%)1.69 g(3%)
56. Pomegranates, raw - Iron
0.3 mg of Iron per 100g (2% RDA)
Nutritional Value = 16 / 100    Food Category - Fruits and Fruit Juices
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
0.3 mg(2%) 83(4%)18.7(14%)1.17(2%)1.67(3%)
Typical Serving Amount : 1 pomegranate (4 dia) (or 282g):
0.85 mg(6%)234.06 kcal(12%)52.73 g(41%)3.3 g(5%)4.71 g(8%)
Other Serving Size : .5 cup arils (seed/juice sacs) (or 87g):
0.26 mg(2%)72.21 kcal(4%)16.27 g(13%)1.02 g(2%)1.45 g(3%)
57. Prickly pears, raw - Iron
0.3 mg of Iron per 100g (2% RDA)
Nutritional Value = 22 / 100    Food Category - Fruits and Fruit Juices
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
0.3 mg(2%) 41(2%)9.57(7%)0.51(1%)0.73(1%)
Typical Serving Amount : 1 cup (or 149g):
0.45 mg(3%)61.09 kcal(3%)14.26 g(11%)0.76 g(1%)1.09 g(2%)
Other Serving Size : 1 fruit without refuse (or 103g):
0.31 mg(2%)42.23 kcal(2%)9.86 g(8%)0.53 g(1%)0.75 g(1%)
58. Pineapple, raw, all varieties - Iron
0.29 mg of Iron per 100g (2% RDA)
Nutritional Value = 23 / 100    Food Category - Fruits and Fruit Juices
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
0.29 mg(2%) 50(3%)13.12(10%)0.12(0%)0.54(1%)
Typical Serving Amount : 1 cup, chunks (or 165g):
0.48 mg(3%)82.5 kcal(4%)21.65 g(17%)0.2 g(0%)0.89 g(2%)
Other Serving Size : 1 fruit (or 905g):
2.62 mg(19%)452.5 kcal(23%)118.74 g(91%)1.09 g(2%)4.89 g(9%)
Other Serving Size : 1 slice (4-2/3 dia x 3/4 thick) (or 166g):
0.48 mg(3%)83 kcal(4%)21.78 g(17%)0.2 g(0%)0.9 g(2%)
Other Serving Size : 1 slice (3-1/2 dia x 3/4 thick) (or 84g):
0.24 mg(2%)42 kcal(2%)11.02 g(8%)0.1 g(0%)0.45 g(1%)
Other Serving Size : 1 slice, thin (3-1/2 dia x 1/2 thick) (or 56g):
0.16 mg(1%)28 kcal(1%)7.35 g(6%)0.07 g(0%)0.3 g(1%)
59. Grapes, american type (slip skin), raw - Iron
0.29 mg of Iron per 100g (2% RDA)
Nutritional Value = 15 / 100    Food Category - Fruits and Fruit Juices
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
0.29 mg(2%) 67(3%)17.15(13%)0.35(1%)0.63(1%)
Typical Serving Amount : 1 cup (or 92g):
0.27 mg(2%)61.64 kcal(3%)15.78 g(12%)0.32 g(0%)0.58 g(1%)
Other Serving Size : 1 grape (or 2.4g):
0.01 mg(0%)1.61 kcal(0%)0.41 g(0%)0.01 g(0%)0.02 g(0%)
60. Kiwifruit, gold, raw - Iron
0.29 mg of Iron per 100g (2% RDA)
Nutritional Value = 25 / 100    Food Category - Fruits and Fruit Juices
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
0.29 mg(2%) 60(3%)14.23(11%)0.56(1%)1.23(2%)
Typical Serving Amount : 1 cup, sliced (or 186g):
0.54 mg(4%)111.6 kcal(6%)26.47 g(20%)1.04 g(2%)2.29 g(4%)
Other Serving Size : 1 fruit (or 86g):
0.25 mg(2%)51.6 kcal(3%)12.24 g(9%)0.48 g(1%)1.06 g(2%)
61. Pineapple, raw, extra sweet variety - Iron
0.28 mg of Iron per 100g (2% RDA)
Nutritional Value = 25 / 100    Food Category - Fruits and Fruit Juices
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
0.28 mg(2%) 51(3%)13.5(10%)0.11(0%)0.53(1%)
Typical Serving Amount : 1 cup, chunks (or 165g):
0.46 mg(3%)84.15 kcal(4%)22.28 g(17%)0.18 g(0%)0.87 g(2%)
Other Serving Size : 1 slice (4-2/3 dia x 3/4 thick) (or 166g):
0.46 mg(3%)84.66 kcal(4%)22.41 g(17%)0.18 g(0%)0.88 g(2%)
Other Serving Size : 1 fruit (or 905g):
2.53 mg(18%)461.55 kcal(23%)122.18 g(94%)1 g(2%)4.8 g(9%)
Other Serving Size : 1 NLEA serving (or 112g):
0.31 mg(2%)57.12 kcal(3%)15.12 g(12%)0.12 g(0%)0.59 g(1%)
62. Loquats, raw - Iron
0.28 mg of Iron per 100g (2% RDA)
Nutritional Value = 19 / 100    Food Category - Fruits and Fruit Juices
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
0.28 mg(2%) 47(2%)12.14(9%)0.2(0%)0.43(1%)
Typical Serving Amount : 1 cup, cubed (or 149g):
0.42 mg(3%)70.03 kcal(4%)18.09 g(14%)0.3 g(0%)0.64 g(1%)
Other Serving Size : 1 large (or 20g):
0.06 mg(0%)9.4 kcal(0%)2.43 g(2%)0.04 g(0%)0.09 g(0%)
Other Serving Size : 1 medium (or 16g):
0.04 mg(0%)7.52 kcal(0%)1.94 g(1%)0.03 g(0%)0.07 g(0%)
Other Serving Size : 1 small (or 13.6g):
0.04 mg(0%)6.39 kcal(0%)1.65 g(1%)0.03 g(0%)0.06 g(0%)
63. Blueberries, raw - Iron
0.28 mg of Iron per 100g (2% RDA)
Nutritional Value = 16 / 100    Food Category - Fruits and Fruit Juices
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
0.28 mg(2%) 57(3%)14.49(11%)0.33(1%)0.74(1%)
Typical Serving Amount : 1 cup (or 148g):
0.41 mg(3%)84.36 kcal(4%)21.45 g(17%)0.49 g(1%)1.1 g(2%)
Other Serving Size : 50 berries (or 68g):
0.19 mg(1%)38.76 kcal(2%)9.85 g(8%)0.22 g(0%)0.5 g(1%)
64. Nectarines, raw - Iron
0.28 mg of Iron per 100g (2% RDA)
Nutritional Value = 18 / 100    Food Category - Fruits and Fruit Juices
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
0.28 mg(2%) 44(2%)10.55(8%)0.32(0%)1.06(2%)
Typical Serving Amount : 1 cup slices (or 143g):
0.4 mg(3%)62.92 kcal(3%)15.09 g(12%)0.46 g(1%)1.52 g(3%)
Other Serving Size : 1 small (2-1/3 dia) (or 129g):
0.36 mg(3%)56.76 kcal(3%)13.61 g(10%)0.41 g(1%)1.37 g(2%)
Other Serving Size : 1 medium (2-1/2 dia) (or 142g):
0.4 mg(3%)62.48 kcal(3%)14.98 g(12%)0.45 g(1%)1.51 g(3%)
Other Serving Size : 1 large (2-3/4 dia) (or 156g):
0.44 mg(3%)68.64 kcal(3%)16.46 g(13%)0.5 g(1%)1.65 g(3%)
Other Serving Size : 1 NLEA serving (or 140g):
0.39 mg(3%)61.6 kcal(3%)14.77 g(11%)0.45 g(1%)1.48 g(3%)
65. Cherimoya, raw - Iron
0.27 mg of Iron per 100g (2% RDA)
Nutritional Value = 17 / 100    Food Category - Fruits and Fruit Juices
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
0.27 mg(2%) 75(4%)17.71(14%)0.68(1%)1.57(3%)
Typical Serving Amount : 1 fruit without skin and seeds (or 235g):
0.63 mg(5%)176.25 kcal(9%)41.62 g(32%)1.6 g(2%)3.69 g(7%)
Other Serving Size : 1 cup, pieces (or 160g):
0.43 mg(3%)120 kcal(6%)28.34 g(22%)1.09 g(2%)2.51 g(4%)
66. Grapes, muscadine, raw - Iron
0.26 mg of Iron per 100g (2% RDA)
Nutritional Value = 16 / 100    Food Category - Fruits and Fruit Juices
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
0.26 mg(2%) 57(3%)13.93(11%)0.47(1%)0.81(1%)
Typical Serving Amount : 1 grape (or 6g):
0.02 mg(0%)3.42 kcal(0%)0.84 g(1%)0.03 g(0%)0.05 g(0%)
67. Guavas, common, raw - Iron
0.26 mg of Iron per 100g (2% RDA)
Nutritional Value = 26 / 100    Food Category - Fruits and Fruit Juices
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
0.26 mg(2%) 68(3%)14.32(11%)0.95(1%)2.55(5%)
Typical Serving Amount : 1 cup (or 165g):
0.43 mg(3%)112.2 kcal(6%)23.63 g(18%)1.57 g(2%)4.21 g(8%)
Other Serving Size : 1 fruit, without refuse (or 55g):
0.14 mg(1%)37.4 kcal(2%)7.88 g(6%)0.52 g(1%)1.4 g(3%)
68. Bananas, raw - Iron
0.26 mg of Iron per 100g (2% RDA)
Nutritional Value = 16 / 100    Food Category - Fruits and Fruit Juices
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
0.26 mg(2%) 89(4%)22.84(18%)0.33(1%)1.09(2%)
Typical Serving Amount : 1 cup, mashed (or 225g):
0.59 mg(4%)200.25 kcal(10%)51.39 g(40%)0.74 g(1%)2.45 g(4%)
Other Serving Size : 1 cup, sliced (or 150g):
0.39 mg(3%)133.5 kcal(7%)34.26 g(26%)0.5 g(1%)1.64 g(3%)
Other Serving Size : 1 extra small (less than 6 long) (or 81g):
0.21 mg(2%)72.09 kcal(4%)18.5 g(14%)0.27 g(0%)0.88 g(2%)
Other Serving Size : 1 small (6 to 6-7/8 long) (or 101g):
0.26 mg(2%)89.89 kcal(4%)23.07 g(18%)0.33 g(1%)1.1 g(2%)
Other Serving Size : 1 medium (7 to 7-7/8 long) (or 118g):
0.31 mg(2%)105.02 kcal(5%)26.95 g(21%)0.39 g(1%)1.29 g(2%)
Other Serving Size : 1 large (8 to 8-7/8 long) (or 136g):
0.35 mg(3%)121.04 kcal(6%)31.06 g(24%)0.45 g(1%)1.48 g(3%)
Other Serving Size : 1 extra large (9 or longer) (or 152g):
0.4 mg(3%)135.28 kcal(7%)34.72 g(27%)0.5 g(1%)1.66 g(3%)
Other Serving Size : 1 NLEA serving (or 126g):
0.33 mg(2%)112.14 kcal(6%)28.78 g(22%)0.42 g(1%)1.37 g(2%)
69. Cranberry juice, unsweetened - Iron
0.25 mg of Iron per 100g (2% RDA)
Nutritional Value = 16 / 100    Food Category - Fruits and Fruit Juices
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
0.25 mg(2%) 46(2%)12.2(9%)0.13(0%)0.39(1%)
Typical Serving Amount : 1 cup (or 253g):
0.63 mg(5%)116.38 kcal(6%)30.87 g(24%)0.33 g(1%)0.99 g(2%)
Other Serving Size : 1 fl oz (or 31.6g):
0.08 mg(1%)14.54 kcal(1%)3.86 g(3%)0.04 g(0%)0.12 g(0%)
70. Peaches, raw - Iron
0.25 mg of Iron per 100g (2% RDA)
Nutritional Value = 18 / 100    Food Category - Fruits and Fruit Juices
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
0.25 mg(2%) 39(2%)9.54(7%)0.25(0%)0.91(2%)
Typical Serving Amount : 1 cup slices (or 154g):
0.39 mg(3%)60.06 kcal(3%)14.69 g(11%)0.39 g(1%)1.4 g(3%)
Other Serving Size : 1 small (2-1/2 dia) (or 130g):
0.33 mg(2%)50.7 kcal(3%)12.4 g(10%)0.33 g(1%)1.18 g(2%)
Other Serving Size : 1 medium (2-2/3 dia) (or 150g):
0.38 mg(3%)58.5 kcal(3%)14.31 g(11%)0.38 g(1%)1.37 g(2%)
Other Serving Size : 1 large (2-3/4 dia) (or 175g):
0.44 mg(3%)68.25 kcal(3%)16.7 g(13%)0.44 g(1%)1.59 g(3%)
Other Serving Size : 1 extra large (3 dia) (or 224g):
0.56 mg(4%)87.36 kcal(4%)21.37 g(16%)0.56 g(1%)2.04 g(4%)
Other Serving Size : 1 NLEA serving (or 147g):
0.37 mg(3%)57.33 kcal(3%)14.02 g(11%)0.37 g(1%)1.34 g(2%)
71. Pineapple, raw, traditional varieties - Iron
0.25 mg of Iron per 100g (2% RDA)
Nutritional Value = 16 / 100    Food Category - Fruits and Fruit Juices
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
0.25 mg(2%) 45(2%)11.82(9%)0.13(0%)0.55(1%)
Typical Serving Amount : 1 cup, chunks (or 165g):
0.41 mg(3%)74.25 kcal(4%)19.5 g(15%)0.21 g(0%)0.91 g(2%)
Other Serving Size : 1 slice (4-2/3 dia x 3/4 thick) (or 175g):
0.44 mg(3%)78.75 kcal(4%)20.69 g(16%)0.23 g(0%)0.96 g(2%)
Other Serving Size : 1 fruit (or 1002g):
2.51 mg(18%)450.9 kcal(23%)118.44 g(91%)1.3 g(2%)5.51 g(10%)
Other Serving Size : 1 NLEA serving (or 112g):
0.28 mg(2%)50.4 kcal(3%)13.24 g(10%)0.15 g(0%)0.62 g(1%)
72. Cranberries, raw - Iron
0.25 mg of Iron per 100g (2% RDA)
Nutritional Value = 20 / 100    Food Category - Fruits and Fruit Juices
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
0.25 mg(2%) 46(2%)12.2(9%)0.13(0%)0.39(1%)
Typical Serving Amount : 1 cup, chopped (or 110g):
0.28 mg(2%)50.6 kcal(3%)13.42 g(10%)0.14 g(0%)0.43 g(1%)
Other Serving Size : 1 cup, whole (or 100g):
0.25 mg(2%)46 kcal(2%)12.2 g(9%)0.13 g(0%)0.39 g(1%)
73. Papayas, raw - Iron
0.25 mg of Iron per 100g (2% RDA)
Nutritional Value = 31 / 100    Food Category - Fruits and Fruit Juices
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
0.25 mg(2%) 43(2%)10.82(8%)0.26(0%)0.47(1%)
Typical Serving Amount : 1 cup 1 pieces (or 145g):
0.36 mg(3%)62.35 kcal(3%)15.69 g(12%)0.38 g(1%)0.68 g(1%)
Other Serving Size : 1 cup, mashed (or 230g):
0.58 mg(4%)98.9 kcal(5%)24.89 g(19%)0.6 g(1%)1.08 g(2%)
Other Serving Size : 1 fruit, small (or 157g):
0.39 mg(3%)67.51 kcal(3%)16.99 g(13%)0.41 g(1%)0.74 g(1%)
Other Serving Size : 1 fruit, large (or 781g):
1.95 mg(14%)335.83 kcal(17%)84.5 g(65%)2.03 g(3%)3.67 g(7%)
74. Watermelon, raw - Iron
0.24 mg of Iron per 100g (2% RDA)
Nutritional Value = 19 / 100    Food Category - Fruits and Fruit Juices
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
0.24 mg(2%) 30(2%)7.55(6%)0.15(0%)0.61(1%)
Typical Serving Amount : 1 cup, balls (or 154g):
0.37 mg(3%)46.2 kcal(2%)11.63 g(9%)0.23 g(0%)0.94 g(2%)
Other Serving Size : 1 cup, diced (or 152g):
0.36 mg(3%)45.6 kcal(2%)11.48 g(9%)0.23 g(0%)0.93 g(2%)
Other Serving Size : 1 melon (15 long x 7-1/2 dia) (or 4518g):
10.84 mg(77%)1355.4 kcal(68%)341.11 g(262%)6.78 g(10%)27.56 g(49%)
Other Serving Size : 1 wedge (approx 1/16 of melon) (or 286g):
0.69 mg(5%)85.8 kcal(4%)21.59 g(17%)0.43 g(1%)1.74 g(3%)
Other Serving Size : 10 watermelon balls (or 122g):
0.29 mg(2%)36.6 kcal(2%)9.21 g(7%)0.18 g(0%)0.74 g(1%)
Other Serving Size : 1 NLEA serving (or 280g):
0.67 mg(5%)84 kcal(4%)21.14 g(16%)0.42 g(1%)1.71 g(3%)
75. Passion-fruit juice, purple, raw - Iron
0.24 mg of Iron per 100g (2% RDA)
Nutritional Value = 21 / 100    Food Category - Fruits and Fruit Juices
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
0.24 mg(2%) 51(3%)13.6(10%)0.05(0%)0.39(1%)
Typical Serving Amount : 1 cup (or 247g):
0.59 mg(4%)125.97 kcal(6%)33.59 g(26%)0.12 g(0%)0.96 g(2%)
Other Serving Size : 1 fl oz (or 30.9g):
0.07 mg(1%)15.76 kcal(1%)4.2 g(3%)0.02 g(0%)0.12 g(0%)
76. Jackfruit, raw - Iron
0.23 mg of Iron per 100g (2% RDA)
Nutritional Value = 16 / 100    Food Category - Fruits and Fruit Juices
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
0.23 mg(2%) 95(5%)23.25(18%)0.64(1%)1.72(3%)
Typical Serving Amount : 1 cup, sliced (or 165g):
0.38 mg(3%)156.75 kcal(8%)38.36 g(30%)1.06 g(2%)2.84 g(5%)
Other Serving Size : 1 cup 1 pieces (or 151g):
0.35 mg(3%)143.45 kcal(7%)35.11 g(27%)0.97 g(1%)2.6 g(5%)
77. Rhubarb, raw - Iron
0.22 mg of Iron per 100g (2% RDA)
Nutritional Value = 25 / 100    Food Category - Fruits and Fruit Juices
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
0.22 mg(2%) 21(1%)4.54(3%)0.2(0%)0.9(2%)
Typical Serving Amount : 1 cup, diced (or 122g):
0.27 mg(2%)25.62 kcal(1%)5.54 g(4%)0.24 g(0%)1.1 g(2%)
Other Serving Size : 1 stalk (or 51g):
0.11 mg(1%)10.71 kcal(1%)2.32 g(2%)0.1 g(0%)0.46 g(1%)
78. Guavas, strawberry, raw - Iron
0.22 mg of Iron per 100g (2% RDA)
Nutritional Value = 20 / 100    Food Category - Fruits and Fruit Juices
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
0.22 mg(2%) 69(3%)17.36(13%)0.6(1%)0.58(1%)
Typical Serving Amount : 1 cup (or 244g):
0.54 mg(4%)168.36 kcal(8%)42.36 g(33%)1.46 g(2%)1.42 g(3%)
Other Serving Size : 1 fruit without refuse (or 6g):
0.01 mg(0%)4.14 kcal(0%)1.04 g(1%)0.04 g(0%)0.03 g(0%)
79. Melons, cantaloupe, raw - Iron
0.21 mg of Iron per 100g (2% RDA)
Nutritional Value = 36 / 100    Food Category - Fruits and Fruit Juices
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
0.21 mg(2%) 34(2%)8.16(6%)0.19(0%)0.84(2%)
Typical Serving Amount : 1 cup, balls (or 177g):
0.37 mg(3%)60.18 kcal(3%)14.44 g(11%)0.34 g(1%)1.49 g(3%)
Other Serving Size : 1 cup, cubes (or 160g):
0.34 mg(2%)54.4 kcal(3%)13.06 g(10%)0.3 g(0%)1.34 g(2%)
Other Serving Size : 1 cup, diced (or 156g):
0.33 mg(2%)53.04 kcal(3%)12.73 g(10%)0.3 g(0%)1.31 g(2%)
Other Serving Size : 1 melon, large (about 6-1/2 dia) (or 814g):
1.71 mg(12%)276.76 kcal(14%)66.42 g(51%)1.55 g(2%)6.84 g(12%)
Other Serving Size : 1 wedge, large (1/8 of large melon) (or 102g):
0.21 mg(2%)34.68 kcal(2%)8.32 g(6%)0.19 g(0%)0.86 g(2%)
Other Serving Size : 1 melon, medium (about 5 dia) (or 552g):
1.16 mg(8%)187.68 kcal(9%)45.04 g(35%)1.05 g(2%)4.64 g(8%)
Other Serving Size : 1 wedge, medium (1/8 of medium melon) (or 69g):
0.14 mg(1%)23.46 kcal(1%)5.63 g(4%)0.13 g(0%)0.58 g(1%)
Other Serving Size : 1 melon, small (about 4-1/4 dia) (or 441g):
0.93 mg(7%)149.94 kcal(7%)35.99 g(28%)0.84 g(1%)3.7 g(7%)
Other Serving Size : 1 wedge, small (1/8 of small melon) (or 55g):
0.12 mg(1%)18.7 kcal(1%)4.49 g(3%)0.1 g(0%)0.46 g(1%)
Other Serving Size : 10 cantaloupe balls (or 138g):
0.29 mg(2%)46.92 kcal(2%)11.26 g(9%)0.26 g(0%)1.16 g(2%)
Other Serving Size : 1 NLEA serving (or 134g):
0.28 mg(2%)45.56 kcal(2%)10.93 g(8%)0.25 g(0%)1.13 g(2%)
80. Acerola, (west indian cherry), raw - Iron
0.2 mg of Iron per 100g (1% RDA)
Nutritional Value = 32 / 100    Food Category - Fruits and Fruit Juices
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
0.2 mg(1%) 32(2%)7.69(6%)0.3(0%)0.4(1%)
Typical Serving Amount : 1 cup (or 98g):
0.2 mg(1%)31.36 kcal(2%)7.54 g(6%)0.29 g(0%)0.39 g(1%)
Other Serving Size : 1 fruit without refuse (or 4.8g):
0.01 mg(0%)1.54 kcal(0%)0.37 g(0%)0.01 g(0%)0.02 g(0%)
81. Grapefruit juice, white, raw - Iron
0.2 mg of Iron per 100g (1% RDA)
Nutritional Value = 23 / 100    Food Category - Fruits and Fruit Juices
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
0.2 mg(1%) 39(2%)9.2(7%)0.1(0%)0.5(1%)
Typical Serving Amount : 1 cup (or 247g):
0.49 mg(4%)96.33 kcal(5%)22.72 g(17%)0.25 g(0%)1.24 g(2%)
Other Serving Size : 1 fl oz (or 30.9g):
0.06 mg(0%)12.05 kcal(1%)2.84 g(2%)0.03 g(0%)0.15 g(0%)
Other Serving Size : 1 fruit yields (or 196g):
0.39 mg(3%)76.44 kcal(4%)18.03 g(14%)0.2 g(0%)0.98 g(2%)
82. Orange juice, raw - Iron
0.2 mg of Iron per 100g (1% RDA)
Nutritional Value = 25 / 100    Food Category - Fruits and Fruit Juices
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
0.2 mg(1%) 45(2%)10.4(8%)0.2(0%)0.7(1%)
Typical Serving Amount : 1 cup (or 248g):
0.5 mg(4%)111.6 kcal(6%)25.79 g(20%)0.5 g(1%)1.74 g(3%)
Other Serving Size : 1 fl oz (or 31g):
0.06 mg(0%)13.95 kcal(1%)3.22 g(2%)0.06 g(0%)0.22 g(0%)
Other Serving Size : 1 fruit yields (or 86g):
0.17 mg(1%)38.7 kcal(2%)8.94 g(7%)0.17 g(0%)0.6 g(1%)
83. Pitanga, (surinam-cherry), raw - Iron
0.2 mg of Iron per 100g (1% RDA)
Nutritional Value = 23 / 100    Food Category - Fruits and Fruit Juices
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
0.2 mg(1%) 33(2%)7.49(6%)0.4(1%)0.8(1%)
Typical Serving Amount : 1 cup (or 173g):
0.35 mg(3%)57.09 kcal(3%)12.96 g(10%)0.69 g(1%)1.38 g(2%)
Other Serving Size : 1 fruit without refuse (or 7g):
0.01 mg(0%)2.31 kcal(0%)0.52 g(0%)0.03 g(0%)0.06 g(0%)
84. Tangerine juice, raw - Iron
0.2 mg of Iron per 100g (1% RDA)
Nutritional Value = 22 / 100    Food Category - Fruits and Fruit Juices
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
0.2 mg(1%) 43(2%)10.1(8%)0.2(0%)0.5(1%)
Typical Serving Amount : 1 cup (or 247g):
0.49 mg(4%)106.21 kcal(5%)24.95 g(19%)0.49 g(1%)1.24 g(2%)
Other Serving Size : 1 fl oz (or 30.9g):
0.06 mg(0%)13.29 kcal(1%)3.12 g(2%)0.06 g(0%)0.15 g(0%)
85. Grapefruit juice, pink, raw - Iron
0.2 mg of Iron per 100g (1% RDA)
Nutritional Value = 21 / 100    Food Category - Fruits and Fruit Juices
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
0.2 mg(1%) 39(2%)9.2(7%)0.1(0%)0.5(1%)
Typical Serving Amount : 1 cup (or 247g):
0.49 mg(4%)96.33 kcal(5%)22.72 g(17%)0.25 g(0%)1.24 g(2%)
Other Serving Size : 1 fruit yields (or 196g):
0.39 mg(3%)76.44 kcal(4%)18.03 g(14%)0.2 g(0%)0.98 g(2%)
86. Apples, raw, without skin, cooked, boiled - Iron
0.19 mg of Iron per 100g (1% RDA)
Nutritional Value = 14 / 100    Food Category - Fruits and Fruit Juices
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
0.19 mg(1%) 53(3%)13.64(10%)0.36(1%)0.26(0%)
Typical Serving Amount : 1 cup slices (or 171g):
0.32 mg(2%)90.63 kcal(5%)23.32 g(18%)0.62 g(1%)0.44 g(1%)
87. Java-plum, (jambolan), raw - Iron
0.19 mg of Iron per 100g (1% RDA)
Nutritional Value = 15 / 100    Food Category - Fruits and Fruit Juices
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
0.19 mg(1%) 60(3%)15.56(12%)0.23(0%)0.72(1%)
Typical Serving Amount : 1 cup (or 135g):
0.26 mg(2%)81 kcal(4%)21.01 g(16%)0.31 g(0%)0.97 g(2%)
Other Serving Size : 3 fruit (or 9g):
0.02 mg(0%)5.4 kcal(0%)1.4 g(1%)0.02 g(0%)0.06 g(0%)
88. Pears, raw, bartlett - Iron
0.19 mg of Iron per 100g (1% RDA)
Nutritional Value = 16 / 100    Food Category - Fruits and Fruit Juices
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
0.19 mg(1%) 63(3%)15.01(12%)0.16(0%)0.39(1%)
Typical Serving Amount : 1 small (or 152g):
0.29 mg(2%)95.76 kcal(5%)22.82 g(18%)0.24 g(0%)0.59 g(1%)
Other Serving Size : 1 medium (or 177g):
0.34 mg(2%)111.51 kcal(6%)26.57 g(20%)0.28 g(0%)0.69 g(1%)
Other Serving Size : 1 large (or 227g):
0.43 mg(3%)143.01 kcal(7%)34.07 g(26%)0.36 g(1%)0.89 g(2%)
Other Serving Size : 1 cup, sliced (or 140g):
0.27 mg(2%)88.2 kcal(4%)21.01 g(16%)0.22 g(0%)0.55 g(1%)
89. Pears, raw - Iron
0.18 mg of Iron per 100g (1% RDA)
Nutritional Value = 16 / 100    Food Category - Fruits and Fruit Juices
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
0.18 mg(1%) 57(3%)15.23(12%)0.14(0%)0.36(1%)
Typical Serving Amount : 1 small (or 148g):
0.27 mg(2%)84.36 kcal(4%)22.54 g(17%)0.21 g(0%)0.53 g(1%)
Other Serving Size : 1 medium (or 178g):
0.32 mg(2%)101.46 kcal(5%)27.11 g(21%)0.25 g(0%)0.64 g(1%)
Other Serving Size : 1 large (or 230g):
0.41 mg(3%)131.1 kcal(7%)35.03 g(27%)0.32 g(0%)0.83 g(1%)
Other Serving Size : 1 cup, slices (or 140g):
0.25 mg(2%)79.8 kcal(4%)21.32 g(16%)0.2 g(0%)0.5 g(1%)
Other Serving Size : 1 cup, cubes (or 161g):
0.29 mg(2%)91.77 kcal(5%)24.52 g(19%)0.23 g(0%)0.58 g(1%)
Other Serving Size : 1 NLEA serving (or 166g):
0.3 mg(2%)94.62 kcal(5%)25.28 g(19%)0.23 g(0%)0.6 g(1%)
90. Guava sauce, cooked - Iron
0.18 mg of Iron per 100g (1% RDA)
Nutritional Value = 33 / 100    Food Category - Fruits and Fruit Juices
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
0.18 mg(1%) 36(2%)9.48(7%)0.14(0%)0.32(1%)
Typical Serving Amount : 1 cup (or 238g):
0.43 mg(3%)85.68 kcal(4%)22.56 g(17%)0.33 g(1%)0.76 g(1%)
91. Orange Pineapple Juice Blend - Iron
0.18 mg of Iron per 100g (1% RDA)
Nutritional Value = 21 / 100    Food Category - Fruits and Fruit Juices
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
0.18 mg(1%) 51(3%)12.2(9%)0.08(0%)0.41(1%)
Typical Serving Amount : 8 fl oz (or 246g):
0.44 mg(3%)125.46 kcal(6%)30.01 g(23%)0.2 g(0%)1.01 g(2%)
92. Candied fruit - Iron
0.17 mg of Iron per 100g (1% RDA)
Nutritional Value = 13 / 100    Food Category - Fruits and Fruit Juices
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
0.17 mg(1%) 322(16%)82.74(64%)0.07(0%)0.34(1%)
93. Apples, raw, without skin, cooked, microwave - Iron
0.17 mg of Iron per 100g (1% RDA)
Nutritional Value = 15 / 100    Food Category - Fruits and Fruit Juices
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
0.17 mg(1%) 56(3%)14.41(11%)0.42(1%)0.28(1%)
Typical Serving Amount : 1 cup slices (or 170g):
0.29 mg(2%)95.2 kcal(5%)24.5 g(19%)0.71 g(1%)0.48 g(1%)
94. Plums, raw - Iron
0.17 mg of Iron per 100g (1% RDA)
Nutritional Value = 18 / 100    Food Category - Fruits and Fruit Juices
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
0.17 mg(1%) 46(2%)11.42(9%)0.28(0%)0.7(1%)
Typical Serving Amount : 1 cup, sliced (or 165g):
0.28 mg(2%)75.9 kcal(4%)18.84 g(14%)0.46 g(1%)1.16 g(2%)
Other Serving Size : 1 fruit (2-1/8 dia) (or 66g):
0.11 mg(1%)30.36 kcal(2%)7.54 g(6%)0.18 g(0%)0.46 g(1%)
Other Serving Size : 1 NLEA serving (or 151g):
0.26 mg(2%)69.46 kcal(3%)17.24 g(13%)0.42 g(1%)1.06 g(2%)
95. Avocados, raw, Florida - Iron
0.17 mg of Iron per 100g (1% RDA)
Nutritional Value = 17 / 100    Food Category - Fruits and Fruit Juices
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
0.17 mg(1%) 120(6%)7.82(6%)10.06(15%)2.23(4%)
Typical Serving Amount : 1 cup, pureed (or 230g):
0.39 mg(3%)276 kcal(14%)17.99 g(14%)23.14 g(36%)5.13 g(9%)
Other Serving Size : 1 fruit without skin and seeds (or 304g):
0.52 mg(4%)364.8 kcal(18%)23.77 g(18%)30.58 g(47%)6.78 g(12%)
96. Melons, honeydew, raw - Iron
0.17 mg of Iron per 100g (1% RDA)
Nutritional Value = 20 / 100    Food Category - Fruits and Fruit Juices
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
0.17 mg(1%) 36(2%)9.09(7%)0.14(0%)0.54(1%)
Typical Serving Amount : 1 cup, balls (or 177g):
0.3 mg(2%)63.72 kcal(3%)16.09 g(12%)0.25 g(0%)0.96 g(2%)
Other Serving Size : 1 cup, diced (approx 20 pieces per cup) (or 170g):
0.29 mg(2%)61.2 kcal(3%)15.45 g(12%)0.24 g(0%)0.92 g(2%)
Other Serving Size : 1 melon (5-1/4 dia) (or 1000g):
1.7 mg(12%)360 kcal(18%)90.9 g(70%)1.4 g(2%)5.4 g(10%)
Other Serving Size : 1 melon (6 - 7 dia) (or 1280g):
2.18 mg(16%)460.8 kcal(23%)116.35 g(90%)1.79 g(3%)6.91 g(12%)
Other Serving Size : 1 wedge (1/8 of 5-1/4 dia melon) (or 125g):
0.21 mg(2%)45 kcal(2%)11.36 g(9%)0.18 g(0%)0.68 g(1%)
Other Serving Size : 1 wedge (1/8 of 6 to 7 dia melon) (or 160g):
0.27 mg(2%)57.6 kcal(3%)14.54 g(11%)0.22 g(0%)0.86 g(2%)
Other Serving Size : 10 honeydew balls (or 138g):
0.23 mg(2%)49.68 kcal(2%)12.54 g(10%)0.19 g(0%)0.75 g(1%)
Other Serving Size : 1 NLEA serving (or 134g):
0.23 mg(2%)48.24 kcal(2%)12.18 g(9%)0.19 g(0%)0.72 g(1%)
97. Mangos, raw - Iron
0.16 mg of Iron per 100g (1% RDA)
Nutritional Value = 22 / 100    Food Category - Fruits and Fruit Juices
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
0.16 mg(1%) 60(3%)14.98(12%)0.38(1%)0.82(1%)
Typical Serving Amount : 1 cup pieces (or 165g):
0.26 mg(2%)99 kcal(5%)24.72 g(19%)0.63 g(1%)1.35 g(2%)
Other Serving Size : 1 fruit without refuse (or 336g):
0.54 mg(4%)201.6 kcal(10%)50.33 g(39%)1.28 g(2%)2.76 g(5%)
98. Persimmons, japanese, raw - Iron
0.15 mg of Iron per 100g (1% RDA)
Nutritional Value = 19 / 100    Food Category - Fruits and Fruit Juices
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
0.15 mg(1%) 70(4%)18.59(14%)0.19(0%)0.58(1%)
Typical Serving Amount : 1 fruit (2-1/2 dia) (or 168g):
0.25 mg(2%)117.6 kcal(6%)31.23 g(24%)0.32 g(0%)0.97 g(2%)
99. Tangerines, (mandarin oranges), raw - Iron
0.15 mg of Iron per 100g (1% RDA)
Nutritional Value = 21 / 100    Food Category - Fruits and Fruit Juices
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
0.15 mg(1%) 53(3%)13.34(10%)0.31(0%)0.81(1%)
Typical Serving Amount : 1 cup, sections (or 195g):
0.29 mg(2%)103.35 kcal(5%)26.01 g(20%)0.6 g(1%)1.58 g(3%)
Other Serving Size : 1 small (2-1/4 dia) (or 76g):
0.11 mg(1%)40.28 kcal(2%)10.14 g(8%)0.24 g(0%)0.62 g(1%)
Other Serving Size : 1 medium (2-1/2 dia) (or 88g):
0.13 mg(1%)46.64 kcal(2%)11.74 g(9%)0.27 g(0%)0.71 g(1%)
Other Serving Size : 1 large (2-3/4 dia) (or 120g):
0.18 mg(1%)63.6 kcal(3%)16.01 g(12%)0.37 g(1%)0.97 g(2%)
Other Serving Size : 1 NLEA serving (or 109g):
0.16 mg(1%)57.77 kcal(3%)14.54 g(11%)0.34 g(1%)0.88 g(2%)
100. Clementines, raw - Iron
0.14 mg of Iron per 100g (1% RDA)
Nutritional Value = 23 / 100    Food Category - Fruits and Fruit Juices
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
0.14 mg(1%) 47(2%)12.02(9%)0.15(0%)0.85(2%)
Typical Serving Amount : 1 fruit (or 74g):
0.1 mg(1%)34.78 kcal(2%)8.89 g(7%)0.11 g(0%)0.63 g(1%)






iron and Nutritional Values - Top 221 Foods

Vegetables

leeks, turnip greens, swiss chard, mustard greens, yams, fennel, artichokes, broccoli, cauliflower, kale, green beans, brussel sprouts, cabbage, sweet potato, a potato, carrots, lettuce, iceberg lettuce, spinach, shiitake mushrooms, celery, salad, mushrooms, potatoes, baked potato, onions, asparagus, pumpkin, radishes, taro, turnips, okra, rhubarb, sweet corn, cowpeas, seaweed, broadbeans

Fruits

a banana, an apple, an orange, a peach, apricots, butternut squash, lemon, grapes, watermelon, strawberries, green grapes, kiwi, blueberries, zucchini, figs, honeydew, eggplant, dates, olives, a pear, coconut, cranberries, pomegranate, a mango, pineapple, cherries, cantaloupe, grapefruit, tangerine, nectarines, raisins, plums, tomatoes, chili peppers, chilis, peppers, avocado, cucumber, summer squash, winter squash, papaya, prunes, fruit salad, persimmons

Seafood

salmon, cod, sardines, shrimp, tuna, fish, tuna salad, halibut, sea bass, scallops, crab, lobster, oysters, herring, haddock, halibut, mackerel, pike, pollock, trout

Drinks

coffee, apple juice, cranberry juice, red wine, skim milk, white wine, wine, milk, beer, alcohol, coke, soy milk, whole milk, prune juice, tea, a shake, coconut milk, orange juice, energy drinks, soft drinks, grapefruit juice, lemon juice, lemonade

Nuts and Seeds

chia seeds, sunflower seeds, pecans, pumpkin seeds, hazelnuts, nuts, almonds, sesame seeds, walnuts, cashews, peanuts, chestnuts, coconut meat, ginkgo nuts, mixed nuts, macadamia nuts

Beans and Lentils

soybeans, pinto beans, kidney beans, lentils, black beans, lima beans, navy beans, beets, beans, garbanzo beans, baked beans

Meat

beef, steak, deer, bacon, chicken, fried chicken, turkey, turkey breast, chicken breast, meatloaf, ham, lamb, sausages, chicken light meat, chicken dark meat, chicken leg, fried chicken, roasted chicken, chicken thigh, chicken wings, duck, goose, pheasant, quail, pigeon, turkey light meat, turkey dark meat, turkey breast, turkey leg, turkey wing, emu, ostrich, frankfurter, pate, pork sausage, salami, bratwurst, pork loin, ground pork, lamb shank, veal, bison, beef liver, beef ribs

Fast Foods

french fries, pizza, a slice of pizza, hot dog, hamburger, a cheeseburger, a big mac

Dairy and Cheese

ricotta, yogurt, cottage cheese, an egg, egg whites, goats cheese, cheddar, cheddar cheese, cheese, hard boiled egg, feta cheese, mozzarella, low fat yogurt

Bread, Rice, Grains and Pasta

rye, millet, flaxseed, barley, buckwheat, whole wheat bread, a bagel, white bread, bread, quinoa, corn, spaghetti, rice, pasta, brown rice, white rice, cooked egg, mexican cheese, fruit yogurt

Spreads, Sauces and Herbs

hummus, mayonnaise, butter, peanut butter, soy sauce, thyme, basil, rosemary, pepper, coriander, dill, parsley, spices, chili sauce

Sweets, Desserts and Snacks

popcorn, chips, nachos, a granola bar, saltine crackers, cheesecake, jello, ice cream, doughnuts, chocolate, puddings, frozen yogurt, a snickers bar, croissants, danish pastry, english muffins, blueberry muffins, pie, pop tarts, coffeecake, crackers, potato chips, rice cakes, tortilla chips, fudge, puddings, syrups, dark chocolate, sundae, pretzels, pop tarts

Breakfast Cereal

granola, cheerios, oatmeal, kelloggs cereals, general mills cereals

Miscellaneous

spirulina, honey, sugar, brown sugar, tofu, olive oil, garlic, tempeh, oats, salad dressing, tomato soup, mushroom soup, chicken soup, vegetable soup, infant formula, cooking oil, shortening, fish oil, soybean oil, soy protein, gravy, raisins, currants, balsam pear, succotash, macaroni, egg noodles, japanese noodles, macaroni and cheese, burrito