Asian PearsRaw Asian Pears11902.740.140.0120.64012784NANANA435.950
Candied fruitCandied fruit1550.110.0160.0120.020128125NANANA2.50.530.26
Chinese WaterchestnutsRaw Chinese Waterchestnuts5150.520.130.0520.16012324.7NANANA15.57.20.31
Sweetened Dried MangoMango, dried, sweetened1571.850.450.250.0960123104NANANA3.763.840.36
Rice FlourUnenriched White Rice Flour1371.940.530.0920.4301090.16NANANA3.288.130.48
Canned Cranberry-orange RelishCranberry-orange relish, canned2810.280.034NANA0130NANANANA00.840.56
Cooked Corn And Rice PastaCooked Gluten-free Pasta from Corn And Rice Flour2792.80.420.0360.88010600003.98.940.61
CornstarchCornstarch1310.0660.01200.03301200NANANA1.20.340.62
Cranberry sauce, whole, canned, OCEAN SPRAYCranberry sauce, whole, canned, OCEAN SPRAY3160.160.022NANA01289930.7540.323.82.370.63
Sweetened Dried CranberriesCranberries, dried, sweetened1621.770.140.0370.2601341184448.225.68.60.280.63
Cooked Rice NoodlesRice noodles, cooked4630.930.110.0190.08801110.14NANANA4.638.30.65
Peach nectar, canned, with added ascorbic acidPeach nectar, canned, with added ascorbic acid10005.12.240.570.45011911253.852.35.512.10.7
Papaya, canned, heavy syrup, drainedPapaya, canned, heavy syrup, drained2431.330.650.0320.2NA13612716.517933.640.340.7
Peach nectar, canned, with sucralose, without added ascorbic acidPeach nectar, canned, with sucralose, without added ascorbic acid10205.80.380.0310.051011812352.255.715.31.021.020.71
Cooked Glutinous White RiceRice, white, glutinous, unenriched, cooked5150.980.20.0150.3401090.26NANANA5.1510.40.72
Apples no SkinRaw Apples without skin10421.350.220.0730.32013310563348.5413.52.80.73
Pink Grapefruit Juice with CalciumPink or Red Grapefruit Juice with Added Calcium 12828.72.20.79309910235.334.232.63.856.540.77
Cooked Regular Long-grain White RiceRice, white, long-grain, regular, unenriched, cooked without salt3851.080.30.050.2401080.19NANANA1.5410.30.77
Cooked Medium-grain White RiceRice, white, medium-grain, cooked, unenriched3850.810.220.0380.180110NANANANANA9.150.77
Cooked Short-grain White RiceRice, white, short-grain, cooked, unenriched3850.730.20.0350.160111NANANANANA9.080.77
CassavaRaw Cassava3130.880.230.0530.101195.3NANANA5.634.250.84
Cranberry juice blend, 100% juice, bottled, with added vitamin C and calciumCranberry juice blend, 100% juice, bottled, with added vitamin C and calcium11111.330.02200.011012110963.344.41.11.130.89
Baked Yellow PlantainsPlantains, yellow, baked3230.5200001336912.312.2447.14.90.9
Rhubarb Frozen Cooked with SugarRhubarb, frozen, cooked, with sugar4310.220.0600.110134124NANANA8.621.70.91
White GrapefruitRaw White Grapefruit15151.50.210.0760.290127111NANANA16.710.50.91
Valencia OrangesRaw Valencia Oranges10203.060.360.160.450121NANANANA25.510.60.92
Bottled Pomegranate JuicePomegranate juice, bottled9262.70.7100.460122117595800.931.40.93
Pink GrapefruitRaw Pink and Red Grapefruit11901.670.250.0950.35012782211941.8199.170.95
Dry Rice NoodlesRice noodles, dry1370.770.210.0360.1701100.16NANANA2.28.170.96
Cooked parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, cooked4071.50.30.0690.301060.450.0810.0410.333.66120.98
Florida OrangesRaw Florida Oranges10872.30.270.120.34012599NANANA267.60.98
Dry parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, dry1341.380.390.0230.4101080.440.0270.150.282.4100.99
Cooked Corn PastaCooked Corn Gluten-free Pasta3972.90.40.041.250111NANANANA1910.40.99
Cherries, tart, dried, sweetened Cherries, tart, dried, sweetened 1501.10.220.140.150121101NANANA3.751.881.02
Hash Brown PotatoesHome prepared Hash Brown Potatoes18923.63.550.648.23066.22.80.981.20.626.045.661.04
Frozen Crosscut French Fried Sweet PotatoesFrozen Crosscut French Fried Sweet Potatoes, Unprepared23926.62.22NANA06115.5NANANA8.134.071.05
Canned Orange JuiceUnsweetened Canned Orange Juice10641.60.190.0740.290117932624433.27.231.06
OrangesRaw Oranges10641.280.160.0740.19012599NANANA25.5101.06
Japanese PersimmonsRaw Japanese Persimmons7141.360.140.0290.28013389.539.7391125.74.141.07
Japanese PersimmonsRaw Japanese Persimmons7141.360.140.0290.28013389.539.7391125.74.141.07
Japanese PersimmonsRaw Japanese Persimmons7141.360.140.0290.28013389.539.7391125.74.141.07
Japanese PersimmonsRaw Japanese Persimmons7141.360.140.0290.28013389.539.7391125.74.141.07
Grapefruit juice, white, bottled, unsweetened, OCEAN SPRAYGrapefruit juice, white, bottled, unsweetened, OCEAN SPRAY13518.65NANANA010110443.641.517.78.17.31.1
Grapefruit juice cannedGrapefruit juice, white, canned or bottled, unsweetened13518.91.10.511.8513.510210443.84217.48.17.431.1
LongansRaw Longans8330.83NANANA0126NANANANA9.17111.1
Fried Green PlantainsPlantains, green, fried162195.970.353.8NA79.65.871.070.993.85.662.431.1
RiceRaw Regular Long-grain White Rice1370.90.250.0420.201100.16NANANA1.89.771.1
Sauteed Yellow OnionsOnions, yellow, sauteed4074462.719.6NA32NA68.543.36.93.861.1
Juice, apple and grape blend, with added ascorbic acidJuice, apple and grape blend, with added ascorbic acid10001.20.230.060.27012510964.637.27.421.61.1
Raw Medium-grain White RiceRice, white, medium-grain, raw, unenriched1390.810.220.0380.180110NANANANANA9.21.1
Frozen Orange Juice ConcentrateOrange juice, frozen concentrate, unsweetened, undiluted3380.840.20.0570.16011910025.522.252.73.388.11.1
Raw Short-grain White RiceRice, white, short-grain, raw, unenriched1400.730.20.0340.160111NANANANANA9.081.1
Bosc PearsRaw Bosc Pears7460.67NANANANA12076.34218.515.7232.71.1
Frozen Orange Juice Concentrate with CalciumOrange juice, frozen concentrate, unsweetened, undiluted, with added calcium3400.850.20.0580.16011510125.722.4533.48.161.12
Pears, canned, extra heavy syrup pack, solids and liquidsPears, canned, extra heavy syrup pack, solids and liquids5150.670.036NA0.150130NANANANA8.250.981.13
FeijoaRaw Feijoa8203.440.850.240.88012567.224192452.55.81.15
ApplesRaw Apples with skin9621.630.270.0870.41013310056.723.420232.51.15
Fruit juice smoothie, NAKED JUICE, MIGHTY MANGOFruit juice smoothie, NAKED JUICE, MIGHTY MANGO79400NANA011999NANANA03.331.2
JackfruitRaw Jackfruit5263.371.030.420.079012210048.4502.27.99.051.2
Pan Fried Frozen Hash Brown PotatoesPan Fried In Canola Oil Frozen Hash Brown Potatoes22826.52.1315.30650.6200.5907.36.051.23
Boiled Green PlantainsPlantains, green, boiled4130.330.30.110.21NA1209.31.451.576.310.74.51.24
Frozen Sweet Potato PuffsFrozen Sweet Potato Puffs, Unprepared311110.96NANA09523.8NANANA5.94.221.24
Lemon juice from concentrate, bottled, CONCORDLemon juice from concentrate, bottled, CONCORD20831.46NANANANA11229.613.8160NA8.331.25
Light Rye FlourRye flour, light1401.860.210.120.701071.30.130.20.811.213.81.27
Canned Cranberry Sauce sweetenedCranberry sauce, canned, sweetened3140.470.0220.0380.06012710030.754.70.313.462.831.3
CarambolaRaw StarFruit16135.320.310.442.53010964NANANA4516.81.3
Chinese restaurant steamed white RiceRice, white, steamed, Chinese restaurant3310.89NANANANA112NANANANA310.61.3
Sauteed Green Sweet PeppersPeppers, sweet, green, sauteed431516.853.3220189.354.664.707.763.361.3
Dry Corn Gluten-free PastaPasta, gluten-free, corn, dry1402.90.410.0391.250111NANANANA15.410.41.3
Canned Maraschino CherriesDrained Canned Maraschino Cherries3030.640.120.0820.0850127117NANANA9.70.671.3
Bottled Apple JuiceApple juice, canned or bottled, unsweetened, without added ascorbic acid10871.40.240.0760.36012310562.328.613.72.171.11.3
Figs, canned, extra heavy syrup pack, solids and liquidsFigs, canned, extra heavy syrup pack, solids and liquids4670.470.093NA0.220130NANANANANA1.781.3
Plantains, yellow, fried, Latino restaurantPlantains, yellow, fried, Latino restaurant212163.850.464.27NA86.44610.310.525.26.7831.3
Frozen Potato PuffsFrozen Potato Puffs, Unprepared28124.540.658.15069.70.7900.450.376.465.421.32
Chilled Orange JuiceChilled Orange Juice from Concentrate10201.220.140.0710.23011884.822.821.2413.066.941.33
Navel OrangesRaw Navel Oranges10201.530.170.0920.23012886.7232043.722.49.31.33
MangosRaw Mangos8333.170.770.430.1601251143916.85813.36.831.33
Juice, apple, grape and pear blend, with added ascorbic acid and calciumJuice, apple, grape and pear blend, with added ascorbic acid and calcium9621.150.20.0670.3201259656.633.75.31.921.631.35
Dried Japanese PersimmonsPersimmons, japanese, dried1821.08NANANA0134NANANANA26.52.51.35
Dried Japanese PersimmonsPersimmons, japanese, dried1821.08NANANA0134NANANANA26.52.51.35
Dried Japanese PersimmonsPersimmons, japanese, dried1821.08NANANA0134NANANANA26.52.51.35
Dried Japanese PersimmonsPersimmons, japanese, dried1821.08NANANA0134NANANANA26.52.51.35
Sweet Cucumber PicklesPickles, cucumber, sweet (includes bread and butter pickles)5492.250.370.330.25011610048.450.405.53.21.37
GrapefruitRaw Grapefruit15631.560.220.0780.30126109NANANA179.841.4
TangerinesRaw Tangerines9432.920.370.170.45012610022.62057177.641.4
Sweetened Dried BlueberriesBlueberries, dried, sweetened1583.940.320.261.80126106NANANA123.941.4
Dry CouscousCouscous, dry1330.850.160.0160.320103NANANANA6.65171.44
PummeloRaw Pummelo13160.53NANANA0127NANANANA13101.45
BananasRaw Bananas5621.850.630.150.26012868.727.22813.414.66.121.46
DurianRaw or Frozen Durian34018NANANA092NANANANA1351.46
Frozen French Fried Yellow Fleshed Potatoes Unprepared Frozen French Fried Yellow Fleshed Potatoes309184.4NANA0771.14NANANA6.87.621.5
Pears, canned, heavy syrup pack, solids and liquidsPears, canned, heavy syrup pack, solids and liquids6760.880.04700.201301034041.29.46111.351.5
Pears, canned, heavy syrup, drainedPears, canned, heavy syrup, drained6761.20.06800.280129111NANANA18.21.621.5
ClementinesRaw Clementines10641.6NANANANA1289817.41763.4189.041.5
Bartlett PearsRaw Bartlett Pears7941.27NANANANA1197753.7203.424.63.11.5
Peaches, canned, extra heavy syrup pack, solids and liquidsPeaches, canned, extra heavy syrup pack, solids and liquids5210.160.016NA0.0730136NANANANA5.22.451.5
Oven-heated Frozen Potato PuffsPotato puffs, frozen, oven-heated26023.64.30.545.60710.700.490.215.25.551.5
Microwave Cooked Apples no skinMicrowave cooked raw apples without skin8933.750.610.190.90129104NANANA252.51.5
Pan-fried Refrigerated Hash Brown PotatoesRefrigerated Hash Brown Potatoes, Pan-fried In Canola Oil20721.31.661.634.26070.22.40.931.2607.446.71.53
Red Anjou PearsRaw Red Anjou Pears8061.13NANANANA1207752.3222.1242.661.53
Macronutrients in Top 100 Fruits, Vegetables & Cereals with the lowest Iron content per 500 kcal
In the above table you can find and compare the amount of macronutrients in all fruits, vegetables & cereals , sorted by least amount of Iron per 500 calories.
Top 5 fruits, vegetables & cereals with least amount of iron per 500 calories are:
- Raw Asian Pears
- Candied fruit
- Raw Chinese Waterchestnuts
- Sweetened Dried Mango
- Unenriched White Rice Flour