Asian PearsRaw Asian Pears47.60.6NA0950.71NA13114401.200.241051
Candied fruitCandied fruit280.045NA0.266.20.17NA7.76870.931520.07826
Sweetened Dried MangoMango, dried, sweetened00.47NA0.3631.315.7NA78.44373.32540.4726
Rice FlourUnenriched White Rice Flour13.70.18NA0.48481.646213410420.601.116.2
Canned Cranberry-orange RelishCranberry-orange relish, canned310.11NA0.5611.2NANA22.5107NA90NA149
Cooked Corn And Rice PastaCooked Gluten-free Pasta from Corn And Rice Flour5.60.056NA0.6130.70.26NA92676.15110.75161
CornstarchCornstarch2.620.066NA0.623.940.07NA173.943.67120.07911
Cranberry sauce, whole, canned, OCEAN SPRAYCranberry sauce, whole, canned, OCEAN SPRAY9.50.054NA0.636.330.19NA12.766.5NA160.063186
Sweetened Dried CranberriesCranberries, dried, sweetened14.60.1NA0.636.50.29NA1379.50.978.10.1625.6
Cooked Rice NoodlesRice noodles, cooked18.50.18NA0.65140.53NA9318.521881.16342
Peach nectar, canned, with added ascorbic acidPeach nectar, canned, with added ascorbic acid600.18NA0.7500.14NA50500NA800.2873
Papaya, canned, heavy syrup, drainedPapaya, canned, heavy syrup, drained510.024NA0.714.60.024NA14.61630.97220.12105
Peach nectar, canned, with sucralose, without added ascorbic acidPeach nectar, canned, with sucralose, without added ascorbic acid61.20.18NA0.71410.11NA30.63062.041120.1894
Cooked Glutinous White RiceRice, white, glutinous, unenriched, cooked10.30.25NA0.7225.81.35NA41.251.52925.82.1395
Apples no SkinRaw Apples without skin520.32NA0.7341.70.4NA115938000.52903
Pink Grapefruit Juice with CalciumPink or Red Grapefruit Juice with Added Calcium 18720.33NA0.771150.24NA2051692025.60.511164
Cooked Regular Long-grain White RiceRice, white, long-grain, regular, unenriched, cooked without salt38.50.27NA0.77461.8NA165135293.851.9263
Cooked Medium-grain White RiceRice, white, medium-grain, cooked, unenriched11.50.15NA0.77501.45NA142112NA01.6264
Cooked Short-grain White RiceRice, white, short-grain, cooked, unenriched3.850.28NA0.7730.81.37NA127100NA01.54264
Cranberry juice blend, 100% juice, bottled, with added vitamin C and calciumCranberry juice blend, 100% juice, bottled, with added vitamin C and calcium2110.18NA0.8955.60.74NA898441.166.70.56984
Baked Yellow PlantainsPlantains, yellow, baked9.680.14NA0.91320.53NA119153906.450.68180
Rhubarb Frozen Cooked with SugarRhubarb, frozen, cooked, with sugar6250.12NA0.9151.70.31NA34.54143.884.30.34292
White GrapefruitRaw White Grapefruit1820.76NA0.911360.2NA121224221.201.061371
Valencia OrangesRaw Valencia Oranges4080.38NA0.921020.23NA1731827NA00.61881
Bottled Pomegranate JuicePomegranate juice, bottled1020.19NA0.93650.88NA10219812.7883.30.83796
Pink GrapefruitRaw Pink and Red Grapefruit2620.38NA0.951070.26NA21416071.200.831048
Dry Rice NoodlesRice noodles, dry24.70.11NA0.9616.50.68NA21041.220.7250116.4
Cooked parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, cooked77.20.28NA0.9836.61.44NA224228388.131.5286
Florida OrangesRaw Florida Oranges4670.42NA0.981090.26NA13018375.4300.87947
Dry parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, dry950.38NA0.99361.4NA20523326.62.671.3613
Cooked Corn PastaCooked Corn Gluten-free Pasta3.970.25NA0.991430.61NA3021231102.5271
Cherries, tart, dried, sweetened Cherries, tart, dried, sweetened 570.34NA1.0233NANA545650.619.50.3825
Canned Orange JuiceUnsweetened Canned Orange Juice1060.233331.061060.22NA18119571.0642.60.43933
OrangesRaw Oranges4260.48NA1.061060.27NA14919265.300.74923
Japanese PersimmonsRaw Japanese Persimmons570.81NA1.0764.32.54NA12111504.37.140.79574
Japanese PersimmonsRaw Japanese Persimmons570.81NA1.0764.32.54NA12111504.37.140.79574
Japanese PersimmonsRaw Japanese Persimmons570.81NA1.0764.32.54NA12111504.37.140.79574
Japanese PersimmonsRaw Japanese Persimmons570.81NA1.0764.32.54NA12111504.37.140.79574
Grapefruit juice, white, bottled, unsweetened, OCEAN SPRAYGrapefruit juice, white, bottled, unsweetened, OCEAN SPRAY2030.43NA1.11220.26NA2301919NA270.681230
Grapefruit juice cannedGrapefruit juice, white, canned or bottled, unsweetened2160.43NA1.11220.26NA23019051.35270.681229
LongansRaw Longans8.331.4NA1.183.30.43NA1752217NA00.42690
Fried Green PlantainsPlantains, green, fried6.470.3NA1.1940.3NA71780NA3.240.3758.4
RiceRaw Regular Long-grain White Rice38.40.3NA1.134.21.58815815820.76.851.516
Juice, apple and grape blend, with added ascorbic acidJuice, apple and grape blend, with added ascorbic acid1100.17211.1700.41NA909601700.5871
Raw Medium-grain White RiceRice, white, medium-grain, raw, unenriched12.50.15NA1.148.61.53NA150119NA1.41.618
Frozen Orange Juice ConcentrateOrange juice, frozen concentrate, unsweetened, undiluted1280.2671.11180.39NA20621251.3523.60.54205
Raw Short-grain White RiceRice, white, short-grain, raw, unenriched4.20.29NA1.1321.45NA133106NA1.41.5418.6
Bosc PearsRaw Bosc Pears74.60.78NA1.152.20.35NA10491007.460.97621
Frozen Orange Juice Concentrate with CalciumOrange juice, frozen concentrate, unsweetened, undiluted, with added calcium19660.267.31.121190.39NA106521391.36240.54206
Pears, canned, extra heavy syrup pack, solids and liquidsPears, canned, extra heavy syrup pack, solids and liquids25.80.25NA1.1320.60.16NA36330NA25.80.41383
FeijoaRaw Feijoa1390.3NA1.1573.80.69NA1561410NA24.60.49683
ApplesRaw Apples with skin57.70.2631.71.15480.34NA106102909.60.38823
Fruit juice smoothie, NAKED JUICE, MIGHTY MANGOFruit juice smoothie, NAKED JUICE, MIGHTY MANGO63.5NANA1.2NANANANA1127NA31.7NA662
JackfruitRaw Jackfruit1260.4NA1.21530.23NA1112358NA10.50.68387
Boiled Green PlantainsPlantains, green, boiled12.40.33NA1.241160.45NA99119408.260.58285
Lemon juice from concentrate, bottled, CONCORDLemon juice from concentrate, bottled, CONCORD1670.42NA1.251250.35NA1882333NA6041.881958
Light Rye FlourRye flour, light18.20.3NA1.27451.63NA18231424.62.81.8616
Canned Cranberry Sauce sweetenedCranberry sauce, canned, sweetened9.430.0825.971.36.30.23NA12.6881.2615.70.094184
CarambolaRaw StarFruit48.42.2NA1.31610.6NA19421459.6832.31.941474
Chinese restaurant steamed white RiceRice, white, steamed, Chinese restaurant16.60.16NA1.316.61.5NA10966.2NA16.62.25207
Dry Corn Gluten-free PastaPasta, gluten-free, corn, dry5.60.28NA1.31670.68NA354412114.22.514
Canned Maraschino CherriesDrained Canned Maraschino Cherries1640.43NA1.3120.036NA9.163.60.61120.79174
Bottled Apple JuiceApple juice, canned or bottled, unsweetened, without added ascorbic acid870.13NA1.354.30.8NA7610981.143.50.22959
Figs, canned, extra heavy syrup pack, solids and liquidsFigs, canned, extra heavy syrup pack, solids and liquids1210.48NA1.346.70.39NA46.7453NA4.670.51334
Plantains, yellow, fried, Latino restaurantPlantains, yellow, fried, Latino restaurant12.70.25NA1.3950.59NA9110740.8512.70.51104
Chilled Orange JuiceChilled Orange Juice from Concentrate1120.43NA1.331120.23NA17318161.0220.40.71890
Navel OrangesRaw Navel Oranges4390.4NA1.331120.3NA2351694010.20.82877
MangosRaw Mangos920.93NA1.3383.30.53NA117140058.330.75696
Juice, apple, grape and pear blend, with added ascorbic acid and calciumJuice, apple, grape and pear blend, with added ascorbic acid and calcium6920.134181.3557.70.83NA1068560.96480.58831
Dried Japanese PersimmonsPersimmons, japanese, dried45.60.81NA1.3556.62.54NA1481464NA3.650.7742
Dried Japanese PersimmonsPersimmons, japanese, dried45.60.81NA1.3556.62.54NA1481464NA3.650.7742
Dried Japanese PersimmonsPersimmons, japanese, dried45.60.81NA1.3556.62.54NA1481464NA3.650.7742
Dried Japanese PersimmonsPersimmons, japanese, dried45.60.81NA1.3556.62.54NA1481464NA3.650.7742
GrapefruitRaw Grapefruit1880.7315.61.41250.19NA12521724.701.11420
TangerinesRaw Tangerines3490.4NA1.41130.37NA18915660.94190.66803
Sweetened Dried BlueberriesBlueberries, dried, sweetened300.25NA1.428.4NANA56.83380.954.730.7723.3
Dry CouscousCouscous, dry320.33NA1.4458.51.04NA226221NA13.31.111.4
PummeloRaw Pummelo52.60.63NA1.45790.22NA2242842NA131.051172
BananasRaw Bananas280.4412.41.461521.5NA12420115.65.60.84421
DurianRaw or Frozen Durian20.40.7NA1.461021.1NA1331483NA6.80.95221
Pears, canned, heavy syrup pack, solids and liquidsPears, canned, heavy syrup pack, solids and liquids33.80.3350.71.5270.22NA47.3439033.80.54543
Pears, canned, heavy syrup, drainedPears, canned, heavy syrup, drained40.50.4150.71.527NANA544460.6833.80.54543
ClementinesRaw Clementines3190.46NA1.51060.24NA22318831.0610.60.64921
Bartlett PearsRaw Bartlett Pears71.40.62NA1.547.60.29NA87.38020.797.940.63668
Peaches, canned, extra heavy syrup pack, solids and liquidsPeaches, canned, extra heavy syrup pack, solids and liquids15.60.26NA1.5260.23NA57.3432NA41.70.47381
Microwave Cooked Apples no skinMicrowave cooked raw apples without skin44.60.41NA1.526.81.27NA71.48302.688.930.36756
Red Anjou PearsRaw Red Anjou Pears88.70.56NA1.5356.50.45NA1059920.818.061.05679
Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume waterPineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water1270.44NA1.5713710.3NA88.212940.989.80.78849
Jackfruit, canned, syrup packJackfruit, canned, syrup pack2390.27NA1.5854.30.42NA32.6522NA59.80.6409
PearsRaw Pears790.7219.31.5861.40.42NA10510180.888.770.88736
Cooked PastaPasta, cooked, unenriched, without added salt220.32NA1.6571NA18413983.53.161.6197
Java-plumRaw Java-plum158NANA1.6125NANA142658NA117NA693
Figs, canned, heavy syrup pack, solids and liquidsFigs, canned, heavy syrup pack, solids and liquids1530.6NA1.6570.48NA575631.145.70.63434
Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, extra heavy syrup, solids and liquidsFruit cocktail, (peach and pineapple and pear and grape and cherry), canned, extra heavy syrup, solids and liquids340.38NA1.628.40.81NA62.5489NA340.45434
Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, extra heavy syrup, solids and liquidsFruit salad, (peach and pear and apricot and pineapple and cherry), canned, extra heavy syrup, solids and liquids340.36NA1.628.40.81NA51455NA28.40.4435
Ruby Red grapefruit juice blend (grapefruit, grape, apple), OCEAN SPRAY, bottled, with added vitamin CRuby Red grapefruit juice blend (grapefruit, grape, apple), OCEAN SPRAY, bottled, with added vitamin C114NANA1.6NANANANA1068NA91NA1007
Strawberry GuavasRaw Strawberry Guavas152NANA1.6123NANA1962116NA268NA584
Wheat FlourUnenriched All-purpose White Wheat Flour20.60.2NA1.630.20.9458.514814746.62.750.9616.4
Medjool DatesDates, medjool1160.65NA1.62970.53NA1121256NA1.80.7938.5
Golden RaisinsGolden Seedless Raisins1060.38NA1.63580.38NA16812391.16400.6124.8
Minerals in Top 100 Fruits & Cereals with the lowest Iron content per 500 kcal
In the above table you can find and compare the amount of minerals in all fruits & cereals , sorted by least amount of Iron per 500 calories.
Top 5 fruits & cereals with least amount of iron per 500 calories are:
- Raw Asian Pears
- Candied fruit
- Sweetened Dried Mango
- Unenriched White Rice Flour
- Canned Cranberry-orange Relish