Iron in Fruits and Berries

List of fruits and berries with a high iron content.

№ The amount of Percent Daily Value (DV) per 100 g
1 Goji berries 6.8mg 68%
2 Ripe olives 3.32mg 33.2%
3 Tamarinds 2.8mg 28%
4 Dried apricots 2.66mg 26.6%
5 Persimmons 2.5mg 25%
6 Mulberries 1.85mg 18.5%
7 Golden raisins 1.79mg 17.9%
8 Elderberry 1.6mg 16%
9 Passion fruit 1.6mg 16%
10 Black currant 1.54mg 15.4%
11 Roselle 1.48mg 14.8%
12 Carissa 1.31mg 13.1%
13 Dried bananas 1.15mg 11.5%
14 Horned melon 1.13mg 11.3%
15 Dates (deglet noor) 1.02mg 10.2%
16 Red and white currants 1mg 10%
17 Dates (medjool) 0.9mg 9%
18 Kumquat 0.86mg 8.6%
19 Sapodilla 0.8mg 8%
20 Mamey sapote 0.78mg 7.8%
21 Custard-apple 0.71mg 7.1%
22 Quince 0.7mg 7%
23 Mammy-apple 0.7mg 7%
24 Raspberries 0.69mg 6.9%
25 Loganberries 0.64mg 6.4%
26 Blackberry 0.62mg 6.2%
27 Lime 0.6mg 6%
28 Lemons 0.6mg 6%
29 Plantains 0.6mg 6%
30 Soursop 0.6mg 6%
31 Avocado 0.55mg 5.5%
32 Breadfruit 0.54mg 5.4%
33 Green olives 0.49mg 4.9%
34 Jujube 0.48mg 4.8%
35 Durian 0.43mg 4.3%
36 Strawberry 0.41mg 4.1%
37 Prunes 0.41mg 4.1%
38 Apricots 0.39mg 3.9%
39 Figs 0.37mg 3.7%
40 Grapes (red or green) 0.36mg 3.6%
41 Naranjilla 0.35mg 3.5%
42 Rambutan 0.35mg 3.5%
43 Cherry 0.32mg 3.2%
44 Kiwifruit 0.31mg 3.1%
45 Gooseberries 0.31mg 3.1%
46 Litchis 0.31mg 3.1%
47 Pomegranates 0.3mg 3%
48 Prickly pears 0.3mg 3%
49 Pineapple 0.29mg 2.9%
50 Blueberries 0.28mg 2.8%
51 Loquats 0.28mg 2.8%
52 Cherimoya 0.27mg 2.7%
53 Bananas 0.26mg 2.6%
54 Grapes (muscadine) 0.26mg 2.6%
55 Guava 0.26mg 2.6%
56 Papayas 0.25mg 2.5%
57 Peaches 0.25mg 2.5%
58 Watermelon 0.24mg 2.4%
59 Jackfruit 0.23mg 2.3%
60 Cranberries 0.23mg 2.3%
61 Cantaloupe melon 0.21mg 2.1%
62 Acerola 0.2mg 2%
63 Surinam cherry 0.2mg 2%
64 Java plum 0.19mg 1.9%
65 Pear 0.18mg 1.8%
66 Plums 0.17mg 1.7%
67 Mango 0.16mg 1.6%
68 Tangerines 0.15mg 1.5%
69 Clementines 0.14mg 1.4%
70 Feijoa 0.14mg 1.4%
71 Longans 0.13mg 1.3%
72 Apple 0.12mg 1.2%
73 Pummelo 0.11mg 1.1%
74 Oranges 0.1mg 1%
75 Grapefruit 0.08mg 0.8%
76 Carambola 0.08mg 0.8%
77 Rose-apples 0.07mg 0.7%