Asian PearsRaw Asian Pears28.60.36NA0570.43NA78.68640.7100.14630
Sweetened Dried MangoMango, dried, sweetened00.28NA0.22199.4NA472621.971520.2815.6
Rice FlourUnenriched White Rice Flour8.20.11NA0.2928.70.9837.380.362.312.400.669.75
CornstarchCornstarch1.570.039NA0.372.360.042NA10.22.362.27.10.0476.55
Sweetened Dried CranberriesCranberries, dried, sweetened8.770.061NA0.383.90.18NA7.847.70.584.870.09715.4
Apples no SkinRaw Apples without skin31.30.19NA0.44250.24NA68.8563000.31542
White GrapefruitRaw White Grapefruit1090.45NA0.55820.12NA72.7134512.700.64823
Valencia OrangesRaw Valencia Oranges2450.23NA0.5561.20.14NA1041096NA00.37529
Pink GrapefruitRaw Pink and Red Grapefruit1570.23NA0.5764.30.16NA1299640.7100.5629
Florida OrangesRaw Florida Oranges2800.25NA0.5965.20.16NA78.311023.2600.52568
OrangesRaw Oranges2550.29NA0.64640.16NA89.411553.200.45554
Japanese PersimmonsRaw Japanese Persimmons34.30.48NA0.6438.61.52NA736902.574.30.47344
Japanese PersimmonsRaw Japanese Persimmons34.30.48NA0.6438.61.52NA736902.574.30.47344
Japanese PersimmonsRaw Japanese Persimmons34.30.48NA0.6438.61.52NA736902.574.30.47344
Japanese PersimmonsRaw Japanese Persimmons34.30.48NA0.6438.61.52NA736902.574.30.47344
LongansRaw Longans50.85NA0.65500.26NA1051330NA00.25414
RiceRaw Regular Long-grain White Rice230.18NA0.6620.50.8952.8959512.44.10.99.55
Raw Medium-grain White RiceRice, white, medium-grain, raw, unenriched7.50.092NA0.67290.92NA9071.7NA0.830.9710.7
Raw Short-grain White RiceRice, white, short-grain, raw, unenriched2.50.18NA0.6719.30.87NA79.663.7NA0.840.9211
Bosc PearsRaw Bosc Pears44.80.47NA0.6731.30.21NA62.754604.480.58372
FeijoaRaw Feijoa83.60.18NA0.6944.30.41NA93846NA14.80.3410
ApplesRaw Apples with skin34.60.16190.69290.2NA63.561705.770.23494
JackfruitRaw Jackfruit75.80.24NA0.73920.14NA66.31415NA6.30.41232
Light Rye FlourRye flour, light110.18NA0.76270.98NA10918814.81.71.19.58
CarambolaRaw StarFruit291.33NA0.77970.36NA11612875.819.41.16884
Navel OrangesRaw Navel Oranges2630.24NA0.867.30.18NA141101606.120.49526
MangosRaw Mangos550.56NA0.8500.32NA70840350.45417
Dried Japanese PersimmonsPersimmons, japanese, dried27.40.48NA0.81341.52NA88.7878NA2.20.4625
Dried Japanese PersimmonsPersimmons, japanese, dried27.40.48NA0.81341.52NA88.7878NA2.20.4625
Dried Japanese PersimmonsPersimmons, japanese, dried27.40.48NA0.81341.52NA88.7878NA2.20.4625
Dried Japanese PersimmonsPersimmons, japanese, dried27.40.48NA0.81341.52NA88.7878NA2.20.4625
GrapefruitRaw Grapefruit1130.449.380.84750.11NA7513032.800.66852
TangerinesRaw Tangerines2090.24NA0.85680.22NA1139400.5711.30.4482
Sweetened Dried BlueberriesBlueberries, dried, sweetened180.15NA0.8517NANA342030.572.840.4614
PummeloRaw Pummelo31.60.38NA0.8747.40.13NA1341705NA7.90.63703
BananasRaw Bananas170.267.40.88910.91NA7412073.373.370.51253
DurianRaw or Frozen Durian12.20.42NA0.8861.20.66NA79.6890NA4.10.57133
ClementinesRaw Clementines1910.27NA0.89640.15NA13411300.646.40.38553
Bartlett PearsRaw Bartlett Pears430.37NA0.928.60.18NA52.44810.484.760.38401
Red Anjou PearsRaw Red Anjou Pears53.20.34NA0.92340.27NA635950.484.840.63408
PearsRaw Pears47.40.4311.60.95370.25NA636110.535.260.53442
Java-plumRaw Java-plum95NANA0.9575NANA85395NA70NA416
Strawberry GuavasRaw Strawberry Guavas91NANA0.9674NANA1171270NA161NA351
Wheat FlourUnenriched All-purpose White Wheat Flour12.40.12NA0.96180.56358988281.650.589.82
Medjool DatesDates, medjool69.30.39NA0.9758.50.32NA67754NA1.10.4823
ZESPRI SunGold KiwifruitRaw ZESPRI SunGold Kiwifruit810.7201570.23NA11915001.914.30.38393
SemolinaSemolina, unenriched140.16NA1.03390.52NA113155NA0.830.8810.6
AvocadosRaw Avocados22.50.36131.0354.40.27NA989090.75131.2137
Long-grain Brown RiceRaw Long-grain Brown Rice7.360.25NA1.05952.3352.2254204144.11.749.65
Frozen BlueberriesBlueberries, frozen, unsweetened470.19NA1.0629.40.86NA64.73180.595.90.41509
CherimoyaRaw Cherimoya400.28NA1.08680.37NA1041148NA280.64318
Lime JuiceRaw Lime Juice1680.32NA1.08960.22NA16814041.2240.961089
PomegranatesRaw Pomegranates360.57NA1.143.40.43NA1308531.8111.27282
Deglet Noor DatesDates, deglet noor41.50.22NA1.145.70.28NA666983.22.130.3122
Lemon JuiceRaw Lemon Juice820.22NA1.1820.16NA10914051.3613.60.681259
Green Anjou PearsRaw Green Anjou Pears500.35NA1.1320.22NA5957704.550.45379
PlumsRaw Plums390.37131.145.70.34NA1041024000.65569
GuavasRaw Common Guavas79.41NA1.15970.66NA17618402.658.821356
Dried PlumsRaw Dried Plums53.80.3551.1651.30.37NA86.39150.382.50.5538.7
Sweetened Frozen Peach SlicesPeaches, frozen, sliced, sweetened9.570.077NA1.2160.093NA354151.28190.16239
Raw Unenriched Glutinous White RiceRice, white, glutinous, unenriched, uncooked8.90.14NA1.318.60.79NA57.662.412.25.680.978.5
American Type GrapesRaw American Type Grapes62.70.18NA1.322.43.2NA44.88550.458.960.18364
Fresh Orange juiceRaw Orange juice73.30.29NA1.3373.30.093NA11313330.676.670.33589
Yellow PlantainsRaw Yellow Plantains7.380.18NA1.3588.50.35NA78.711983.79.840.47160
Muscadine GrapesRaw Muscadine Grapes1950.63NA1.3773.710.4NA1261068NA5.260.58444
Sweetened Frozen BlueberriesBlueberries, frozen, sweetened210.14NA1.387.060.92NA24.72120.713.530.21273
Sweetened Frozen Pineapple ChunksPineapple, frozen, chunks, sweetened31.40.35NA1.4353.7NA143490.356.980.38269
Tangerine JuiceRaw Tangerine Juice1260.17NA1.4560.26NA9812420.76.980.21620
LitchisRaw Litchis22.70.67NA1.445.50.25NA1417772.734.550.32372
Passion-fruit Juice, PurpleRaw Passion-fruit Juice, Purple23.50.31NA1.4100NANA76.516350.5935.30.29504
Honeydew MelonsRaw Honeydew Melons500.2NA1.483.30.23NA9219005.831500.75749
CrabapplesRaw Crabapples710.26NA1.4227.60.45NA59.2766NA3.95NA312
BlueberriesRaw Blueberries31.60.3NA1.4731.61.77NA634050.535.260.84443
Green PlantainsRaw Green Plantains3.950.23NA1.5810.22NA61851NA3.950.36121
Brown RiceRaw Medium-grain Brown Rice27.30.23NA1.51193.1NA219222NA3.31.6710.3
CranberriesRaw Cranberries520.37NA1.5391.74NA71.75220.65130.59569
FigsRaw Figs1420.28NA1.5690.52NA56.89410.814.050.61321
Green KiwifruitRaw Green Kiwifruit1670.64NA1.5283.60.48NA16715340.9814.80.69409
Pink Grapefruit JuiceRaw Pink Grapefruit Juice69.20.25NA1.54920.15NA1151246NA7.70.38692
White Grapefruit JuiceRaw White Grapefruit Juice69.20.25NA1.54920.15NA11512460.777.70.38692
Frozen NanceNance, frozen, unsweetened1890.17NA1.56821NA4110031.6412.30.37331
Red Or Green GrapesRaw Red Or Green Grapes43.50.55341.5730.40.31NA878300.438.70.3350
BreadfruitRaw Breadfruit49.50.24NA1.57730.17NA87.414271.755.830.35206
Brown Rice FlourRice flour, brown9.10.19NA1.64933.346.427923986.62.029.9
Extra Sweet PineappleRaw Extra Sweet Pineapple76.50.66NA1.6570.64.8NA476350.595.90.71504
Wild RiceRaw Wild Rice17.60.44NA1.651491.1NA3643592.355.956.52
Traditional PineappleTraditional Raw Pineapple86.70.54NA1.678010.6NA6083306.670.53582
Sweet CherriesRaw Sweet Cherries620.299.521.752.40.334.61001057000.33392
Raw Sulfured Dried ApplesApples, dried, sulfured, uncooked17.30.24NA1.7319.80.11NA475561.61070.2539.2
PineappleRaw Pineapple780.66NA1.74725.560486540.660.72516
PapayasRaw Papayas1400.31NA1.741470.28NA69.812704.2560.56614
LoquatsRaw Loquats1020.26NA1.8830.94NA17216983.836.40.32554
Passion-fruit Juice, YellowRaw Passion-fruit Juice, Yellow200.25NA1.885NANA12513900.5300.3421
JujubeRaw Jujube79.70.28NA1.82380.32NA87.3949NA11.40.19296
Dried LitchisLitchis, dried35.70.68NA1.8445.50.25NA19612021.43.250.324
Sweetened Frozen StrawberriesSliced Sweetened Frozen Strawberries34.40.063NA1.84220.78NA40.63062.29.380.19229
Cantaloupe MelonsRaw Cantaloupe Melons79.40.368.821.851060.36NA13223563.531411.6795
Mamey SapoteRaw Mamey Sapote43.50.52NA1.926.60.49NA631098NA170.46157
Sweetened Red Frozen RaspberriesRaspberries, frozen, red, sweetened43.70.31NA1.9381.9NA49.53320.872.90.52212
NectarinesRaw Nectarines410.59NA1.961.40.37NA1771370001.16597
Minerals in Top 100 Raw Fruits & Cereals with the lowest Iron content per 300 kcal
In the above table you can find and compare the amount of minerals in raw fruits & cereals , sorted by least amount of Iron per 300 calories.
Top 5 raw fruits & cereals with least amount of iron per 300 calories are:
- Raw Asian Pears
- Sweetened Dried Mango
- Unenriched White Rice Flour
- Cornstarch
- Sweetened Dried Cranberries