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 fruits with the highest iron is Tamarinds, raw 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 Tamarinds, raw, the RDA iron percentage is 20 %. Our proprietary nutritional density score gives a nutritional value out of 100 based on 9 different vitamins, minerals and macro nutrients. Tamarinds, raw has a nutritional value score of 15 out of 100.Comparing the iron content and the nutritional density in 100g for Tamarinds, raw; 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 high in iron.





Other important and iron related nutrients are Calories, Protein, Fat and Carbohydrate. For this 100g serving for Tamarinds, raw, which is the top of the fruits list for iron content in your diet, the amount of Calories is 239 kcal (12% RDA), the amount of Protein is 2.8 g (5% RDA), the amount of Fat is 0.6 g (1% RDA) and the amount of Carbohydrate is 62.5 g (48% 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 Tamarinds, raw from the list of fruits.

iron and nutrition facts in fruits per 100g

Top Ten - Highest iron Content per 100g

Below is a simplified list for iron in fruits for the top 10 fruits. A more comprehensive list for the top 100 can be found at the bottom of the page along with different servings.

1. Tamarinds, raw 2.8mg (20%RDA)
2. Prune puree 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)

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 Tamarinds, raw, in 100g contains 2.8 mg of iron. As a percentage of the RDA this is 20 %. Therefore, Tamarinds, raw 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 Tamarinds, raw 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 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

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 high content of iron in foods.


List of Fruits High in iron Content per 100g

1. 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%)
2. 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%)
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. 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%)
23. 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%)
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. 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%)
35. 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%)
36. 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%)
37. 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%)
38. 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%)
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. 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%)
48. 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%)
49. 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%)
50. 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%)
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. 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%)
70. 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%)
71. 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%)
72. 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%)
73. 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%)
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. 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%)
78. 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%)
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. 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%)
81. 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%)
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. 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%)
84. 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%)
85. 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%)
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. 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%)
90. 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%)
91. 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%)
92. 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%)
93. 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%)
94. 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%)
95. 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%)
96. 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%)
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 Nutrition Facts - Top 201 Foods

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

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

Seafood

salmon, cod, sardines, shrimp, tuna, fish, tuna salad, halibut, sea bass, scallops

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

Nuts and Seeds

chia seeds, sunflower seeds, pecans, pumpkin seeds, hazelnuts, nuts, almonds, sesame seeds, walnuts, cashews, peanuts

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

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

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

Spreads, Sauces and Herbs

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

Sweets, Desserts and Snacks

popcorn, chips, nachos, a granola bar, saltine crackers, cheesecake, jello, ice cream, doughnuts, chocolate

Breakfast Cereal

granola, cheerios, oatmeal

Miscellaneous

spirulina, honey, sugar, brown sugar, tofu, olive oil, garlic, tempeh, oats