Iron in Fruits and Fruit Juices

Iron in Fruits and Fruit Juices

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Food Serving Iron (mg)
Abiyuch 1 cup 3.67
Acerola Juice 1 cup 1.2
Apple Juice 1 cup 0.92
Apples, with Skin 1 cup, slices 0.13
Applesauce, Sweetened 1 cup 0.89
Applesauce, Unsweetened 1 cup 0.29
Apricot Nectar, Condensed 1 cup 0.95
Apricots 1 cup, halves 0.6
Apricots, Dried 1 cup, halves 3.46
Avocados, California 1 cup, pureed 1.4
Avocados, Florida 1 cup, pureed 0.39
Bananas 1 cup, mashed 0.59
Blackberries 1 cup 0.89
Blueberries 1 cup 0.41
Boysenberries, Frozen 1 cup, unthawed 1.12
Breadfruit 1 cup 1.19
Cantaloupe 1 cup, cubes 0.34
Carambola 1 cup, cubes 0.11
Carissa 1 cup, slices 1.97
Casaba Melon 1 cup, cubes 0.58
Cherimoya 1 cup, diced 0.47
Cherries, Sour, Red 1 cup 0.5
Cherries, Sweet 1 cup 0.5
Clementines 1 fruit 0.1
Crabapples 1 cup, slices 0.4
Cranberries 1 cup, whole 0.25
Currants, European Black 1 cup 1.72
Currants, Red & White 1 cup 1.12
Currants, Zante, Dried 1 cup 4.69
Dates, Deglet Noor 1 cup, chopped 1.5
Dates, Mediumjool 1 date, pitted 0.21
Durian 1 cup, diced 1.04
Elderberries 1 cup 2.32
Figs 1 fig 0.19
Figs, Dried 1 fig 0.16
Gooseberries 1 cup 0.47
Grape Juice 1 cup 0.61
Grapefruit Juice, Pink 1 cup 0.49
Grapefruit Juice, White 1 cup 0.49
Grapefruit, White 1 cup 0.14
Grapes, American Type (Slip Skin) 1 cup 0.27
Grapes, Red or Green 1 cup 0.54
Groundcherries, (Cape-Gooseberries or Poha) 1 cup 1.4
Guanabana Nectar, Condensed 1 cup 0.9
Guava Nectar, Condensed 1 cup 3.14
Honeydew Melon 1 cup, diced 0.29
Jackfruit 1 cup, sliced 0.99
Java-Plum, (Jambolan) 1 cup 0.26
Kiwi Fruit, (Chinese Gooseberries), Fresh 1 cup 0.55
Kumquats 1 fruit 0.16
Lemon Juice 1 cup 0.07
Lemon Juice, Bottled 1 cup 0.32
Lime Juice 1 cup 0.22
Lime Juice, Bottled 1 cup 0.57
Litchis 1 cup 0.59
Loganberries, Frozen 1 cup, unthawed 0.94
Longans 1 fruit 0
Loquats 1 cup, cubed 0.42
Mammy-Apple, (Mamey) 1 fruit 5.92
Mango Nectar, Condensed 1 cup 0.9
Mangos 1 cup, sliced 0.21
Mulberries 1 cup 2.59
1 cup, slices 1.97
Nectarines 1 cup, slices 0.4
Oheloberries 1 cup 0.13
Olives, Ripe 1 tbsp 0.28
Orange Juice 1 cup 0.5
Oranges 1 cup, sections 0.18
Papaya Nectar, Canned 1 cup 0.85
Papayas 1 cup, cubes 0.14
Passion-Fruit Juice, Purple 1 cup 0.59
Passion-Fruit Juice, Yellow 1 cup 0.89
Passion-Fruit, (Granadilla), Purple 1 cup 3.78
Peach Nectar, Condensed 1 cup 0.47
Peaches 1 cup, slices 0.38
Peaches, Dried 1 cup, halves 6.5
Pear Nectar, Condensed 1 cup 0.65
Pears 1 medium 0.3
Pears, Dried 1 cup, halves 3.78
Persimmons, Japanese 1 fruit 0.25
Persimmons, Native 1 fruit 0.63
Pineapple 1 cup, chunks 0.48
Pineapple Juice, Condensed 1 cup 0.78
Pitanga, (Surinam-Cherry) 1 cup 0.35
Plantains 1 cup, sliced 0.89
Plums 1 cup, sliced 0.28
Plums, Dried (Prunes) 1 cup, pitted 1.62
Pomegranates 1 pomegranate 0.46
Prickly Pears 1 cup 0.45
Pummelo 1 cup, sections 0.21
Quinces 1 fruit 0.64
Raisins, Golden Seedless 1 cup 2.6
Raspberries 1 cup 0.85
Rhubarb 1 cup, diced 0.27
Roselle 1 cup 0.84
Rowal 1 cup 5.16
Sapodilla 1 cup, pulp 1.93
Starfruit 1 cup, cubes 0.11
Strawberries 1 cup, halves 0.62
Tamarind Nectar, Condensed 1 cup 1.88
Tamarinds 1 cup, pulp 3.36
Tangerine Juice, Condensed 1 cup 0.5
Tangerines, (Mandarin Oranges) 1 cup, sections 0.29
Watermelon 1 cup, diced 0.36