Asian PearsRaw Asian Pears28.60.36NA0570.43NA78.68640.7100.14630
Candied fruitCandied fruit16.80.027NA0.163.730.1NA4.66520.56910.04715.6
Chinese WaterchestnutsRaw Chinese Waterchestnuts341NA0.19681.02NA19518062.1643.31.55227
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
Canned Cranberry-orange RelishCranberry-orange relish, canned18.50.067NA0.346.74NANA13.564NA54NA89.7
Cooked Corn And Rice PastaCooked Gluten-free Pasta from Corn And Rice Flour3.350.034NA0.3718.40.16NA55.340.23.76.70.4597
CornstarchCornstarch1.570.039NA0.372.360.042NA10.22.362.27.10.0476.55
Cranberry sauce, whole, canned, OCEAN SPRAYCranberry sauce, whole, canned, OCEAN SPRAY5.70.032NA0.383.80.11NA7.640NA9.50.038111
Sweetened Dried CranberriesCranberries, dried, sweetened8.770.061NA0.383.90.18NA7.847.70.584.870.09715.4
Cooked Rice NoodlesRice noodles, cooked110.11NA0.398.330.32NA55.61112.552.80.69205
Peach nectar, canned, with added ascorbic acidPeach nectar, canned, with added ascorbic acid360.11NA0.42300.084NA30300NA480.12524
Papaya, canned, heavy syrup, drainedPapaya, canned, heavy syrup, drained30.60.015NA0.428.740.015NA8.74980.58130.07363
Peach nectar, canned, with sucralose, without added ascorbic acidPeach nectar, canned, with sucralose, without added ascorbic acid36.70.11NA0.4324.50.067NA18.41841.2267.30.061537
Cooked Glutinous White RiceRice, white, glutinous, unenriched, cooked6.20.15NA0.4315.50.81NA24.73117.315.51.27237
Apples no SkinRaw Apples without skin31.30.19NA0.44250.24NA68.8563000.31542
Pink Grapefruit Juice with CalciumPink or Red Grapefruit Juice with Added Calcium 11230.2NA0.4669.20.15NA1231015015.40.31698
Cooked Regular Long-grain White RiceRice, white, long-grain, regular, unenriched, cooked without salt230.16NA0.4627.71.1NA9980.817.32.31.13158
Cooked Medium-grain White RiceRice, white, medium-grain, cooked, unenriched6.920.088NA0.46300.87NA85.467NA00.97158
Cooked Short-grain White RiceRice, white, short-grain, cooked, unenriched2.30.17NA0.4618.50.82NA7660NA00.92158
CassavaRaw Cassava300.19NA0.5139.40.72NA50.65081.326.30.64112
Cranberry juice blend, 100% juice, bottled, with added vitamin C and calciumCranberry juice blend, 100% juice, bottled, with added vitamin C and calcium1270.11NA0.5333.30.45NA53.35070.67400.33591
Baked Yellow PlantainsPlantains, yellow, baked5.80.085NA0.5479.40.32NA71.692303.870.41108
Rhubarb Frozen Cooked with SugarRhubarb, frozen, cooked, with sugar3750.07NA0.54310.19NA20.72482.332.60.21175
White GrapefruitRaw White Grapefruit1090.45NA0.55820.12NA72.7134512.700.64823
Valencia OrangesRaw Valencia Oranges2450.23NA0.5561.20.14NA1041096NA00.37529
Bottled Pomegranate JuicePomegranate juice, bottled610.12NA0.56390.53NA6111891.67500.5478
Pink GrapefruitRaw Pink and Red Grapefruit1570.23NA0.5764.30.16NA1299640.7100.5629
Dry Rice NoodlesRice noodles, dry150.064NA0.589.90.41NA12624.712.41500.619.8
Cooked parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, cooked46.30.17NA0.59220.86NA13413722.74.880.9172
Florida OrangesRaw Florida Oranges2800.25NA0.5965.20.16NA78.311023.2600.52568
Dry parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, dry570.23NA0.5921.70.83NA123140161.60.827.9
Cooked Corn PastaCooked Corn Gluten-free Pasta2.40.15NA0.685.70.36NA181746.6701.5163
Cherries, tart, dried, sweetened Cherries, tart, dried, sweetened 34.20.21NA0.6120NANA32.43390.3611.70.2315
Hash Brown PotatoesHome prepared Hash Brown Potatoes160.3300.6239.60.28NA79.26520.573870.5353.5
Frozen Crosscut French Fried Sweet PotatoesFrozen Crosscut French Fried Sweet Potatoes, Unprepared56NANA0.63NANANANA350NA307NA87
Canned Orange JuiceUnsweetened Canned Orange Juice640.142000.64640.13NA10911740.6425.50.26560
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
Grapefruit juice, white, bottled, unsweetened, OCEAN SPRAYGrapefruit juice, white, bottled, unsweetened, OCEAN SPRAY1220.26NA0.65730.15NA1381151NA16.20.41738
Grapefruit juice cannedGrapefruit juice, white, canned or bottled, unsweetened1300.26NA0.65730.15NA13811430.8116.20.41738
LongansRaw Longans50.85NA0.65500.26NA1051330NA00.25414
Fried Green PlantainsPlantains, green, fried3.90.18NA0.6556.30.18NA42.7468NA1.940.2235
RiceRaw Regular Long-grain White Rice230.18NA0.6620.50.8952.8959512.44.10.99.55
Sauteed Yellow OnionsOnions, yellow, sauteed48.80.041NA0.66220.25NA80.5324NA29.30.51195
Juice, apple and grape blend, with added ascorbic acidJuice, apple and grape blend, with added ascorbic acid660.064330.66420.25NA545760.6420.3522
Raw Medium-grain White RiceRice, white, medium-grain, raw, unenriched7.50.092NA0.67290.92NA9071.7NA0.830.9710.7
Frozen Orange Juice ConcentrateOrange juice, frozen concentrate, unsweetened, undiluted770.12400.67710.24NA12412750.81140.32123
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
Frozen Orange Juice Concentrate with CalciumOrange juice, frozen concentrate, unsweetened, undiluted, with added calcium11800.1240.40.6771.40.24NA63912840.8214.30.33124
Pears, canned, extra heavy syrup pack, solids and liquidsPears, canned, extra heavy syrup pack, solids and liquids15.50.15NA0.6812.40.099NA21.6198NA15.50.25230
FeijoaRaw Feijoa83.60.18NA0.6944.30.41NA93846NA14.80.3410
ApplesRaw Apples with skin34.60.16190.69290.2NA63.561705.770.23494
Fruit juice smoothie, NAKED JUICE, MIGHTY MANGOFruit juice smoothie, NAKED JUICE, MIGHTY MANGO38NANA0.71NANANANA676NA19NA397
JackfruitRaw Jackfruit75.80.24NA0.73920.14NA66.31415NA6.30.41232
Pan Fried Frozen Hash Brown PotatoesPan Fried In Canola Oil Frozen Hash Brown Potatoes23.30.16NA0.7438.40.25NA1086790.6820.50.5276.6
Boiled Green PlantainsPlantains, green, boiled7.440.2NA0.7469.40.27NA59.571704.960.35171
Frozen Sweet Potato PuffsFrozen Sweet Potato Puffs, Unprepared106NANA0.75NANANANA462NA466NA117
Lemon juice from concentrate, bottled, CONCORDLemon juice from concentrate, bottled, CONCORD1000.25NA0.75750.21NA1131400NA3631.131175
Light Rye FlourRye flour, light110.18NA0.76270.98NA10918814.81.71.19.58
Canned Cranberry Sauce sweetenedCranberry sauce, canned, sweetened5.660.0493.60.773.770.14NA7.55530.759.430.057110
CarambolaRaw StarFruit291.33NA0.77970.36NA11612875.819.41.16884
Chinese restaurant steamed white RiceRice, white, steamed, Chinese restaurant9.930.095NA0.779.930.89NA65.639.7NA9.931.35124
Sauteed Green Sweet PeppersPeppers, sweet, green, sauteed20.70.044NA0.7820.70.16NA38.83471.55440.16214
Dry Corn Gluten-free PastaPasta, gluten-free, corn, dry3.360.17NA0.781000.41NA2132476.642.521.58.4
Canned Maraschino CherriesDrained Canned Maraschino Cherries980.26NA0.787.270.022NA5.45380.367.270.47104
Bottled Apple JuiceApple juice, canned or bottled, unsweetened, without added ascorbic acid520.078NA0.7832.60.48NA45.76590.65260.13575
Figs, canned, extra heavy syrup pack, solids and liquidsFigs, canned, extra heavy syrup pack, solids and liquids730.29NA0.79280.23NA28272NA2.80.31200
Plantains, yellow, fried, Latino restaurantPlantains, yellow, fried, Latino restaurant7.630.15NA0.7957.20.36NA54.76440.517.630.3162.3
Frozen Potato PuffsFrozen Potato Puffs, Unprepared220.13NA0.79270.19NA1084160.517210.44106
Chilled Orange JuiceChilled Orange Juice from Concentrate67.30.26NA0.867.30.14NA10410900.6112.20.43534
Navel OrangesRaw Navel Oranges2630.24NA0.867.30.18NA141101606.120.49526
MangosRaw Mangos550.56NA0.8500.32NA70840350.45417
Juice, apple, grape and pear blend, with added ascorbic acid and calciumJuice, apple, grape and pear blend, with added ascorbic acid and calcium4150.0752510.8134.60.5NA63.55130.58290.35499
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
Sweet Cucumber PicklesPickles, cucumber, sweet (includes bread and butter pickles)2010.092NA0.82230.21NA59.3330015070.4251
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
Dry CouscousCouscous, dry190.2NA0.86350.62NA136132NA7.980.666.83
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
Frozen French Fried Yellow Fleshed Potatoes Unprepared Frozen French Fried Yellow Fleshed Potatoes16.7NANA0.89NANANANA828NA556NA120
Pears, canned, heavy syrup pack, solids and liquidsPears, canned, heavy syrup pack, solids and liquids20.30.230.40.8916.20.13NA28.4264020.30.32326
Pears, canned, heavy syrup, drainedPears, canned, heavy syrup, drained24.30.2530.40.8916.2NANA32.42680.4120.30.32326
ClementinesRaw Clementines1910.27NA0.89640.15NA13411300.646.40.38553
Bartlett PearsRaw Bartlett Pears430.37NA0.928.60.18NA52.44810.484.760.38401
Peaches, canned, extra heavy syrup pack, solids and liquidsPeaches, canned, extra heavy syrup pack, solids and liquids9.380.16NA0.9115.60.14NA34.4259NA250.28229
Oven-heated Frozen Potato PuffsPotato puffs, frozen, oven-heated220.129.840.9126.60.2NA1314480.637230.4793
Microwave Cooked Apples no skinMicrowave cooked raw apples without skin26.80.25NA0.91160.76NA434981.65.360.21453
Pan-fried Refrigerated Hash Brown PotatoesRefrigerated Hash Brown Potatoes, Pan-fried In Canola Oil12.40.13NA0.9239.70.28NA151873NA950.7862.7
Red Anjou PearsRaw Red Anjou Pears53.20.34NA0.92340.27NA635950.484.840.63408
Minerals in Top 100 Fruits, Vegetables & Cereals with the lowest Iron content per 300 kcal
In the above table you can find and compare the amount of minerals in all fruits, vegetables & cereals , sorted by least amount of Iron per 300 calories.
Top 5 fruits, vegetables & cereals with least amount of iron per 300 calories are:
- Raw Asian Pears
- Candied fruit
- Raw Chinese Waterchestnuts
- Sweetened Dried Mango
- Unenriched White Rice Flour