Fruits with Iron

 


Iron (mg)
Iron-Rich Fruits (100 g)

1.5
Apricots, dried, sulfured, stewed, with added sugar

1.5
Roselle, raw

1.4
Apples, dried, sulfured, uncooked

1.4
Cherries, sour, red, canned, water pack, solids and liquids (includes USDA commodity red tart cherries, canned)

1.3
Cherries, sour, red, canned, light syrup pack, solids and liquids

1.3
Peaches, dried, sulfured, stewed, without added sugar

1.3
Carissa, (natal-plum), raw

1.3
Cherries, sour, red, canned, heavy syrup pack, solids and liquids

1.3
Cherries, sour, red, canned, extra heavy syrup pack, solids and liquids

1.2
Peaches, dried, sulfured, stewed, with added sugar

1.2
Prune juice, canned

1.2
Prunes, dehydrated (low-moisture), stewed

1.2
Bananas, dehydrated, or banana powder

1.1
Horned melon (Kiwano)

1.0
Plums, dried (prunes), stewed, with added sugar

1.0
Dates, deglet noor

1.0
Pears, dried, sulfured, stewed, without added sugar

1.0
Currants, red and white, raw

1.0
Groundcherries, (cape-gooseberries or poha), raw

1.0
Grapes, canned, Thompson seedless, water pack, solids and liquids

1.0
Pears, dried, sulfured, stewed, with added sugar

0.9
Apricots, dried, sulfured, stewed, without added sugar

0.9
Grapes, canned, Thompson seedless, heavy syrup pack, solids and liquids

0.9
Plums, dried (prunes), uncooked

0.9
Apple juice, frozen concentrate, unsweetened, undiluted, with added ascorbic acid

0.9
Apple juice, frozen concentrate, unsweetened, undiluted, without added ascorbic acid

0.9
Blueberries, dried, sweetened

0.9
Apricots, frozen, sweetened

0.9
Dates, medjool

0.9
Pineapple juice, frozen concentrate, unsweetened, undiluted

0.9
Figs, dried, stewed

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