Asian PearsRaw Asian Pears2380.550.0290.0020.13025.416.8NANANA8.571.20
Candied fruitCandied fruit310.0220.0030.0020.004025.725NANANA0.50.110.053
Chinese WaterchestnutsRaw Chinese Waterchestnuts1030.10.0270.010.033024.74.95NANANA3.11.440.062
Sweetened Dried MangoMango, dried, sweetened31.30.370.090.050.019024.620.8NANANA0.750.770.072
Rice FlourUnenriched White Rice Flour27.30.390.110.0180.0860220.033NANANA0.661.630.096
Canned Cranberry-orange RelishCranberry-orange relish, canned560.0560.007NANA026NANANANA00.170.11
Cooked Corn And Rice PastaCooked Gluten-free Pasta from Corn And Rice Flour560.560.0840.0070.18021.300000.781.80.12
CornstarchCornstarch26.20.0130.00200.0070240NANANA0.240.0680.12
Cranberry sauce, whole, canned, OCEAN SPRAYCranberry sauce, whole, canned, OCEAN SPRAY63.30.0320.004NANA025.6206.14110.0630.760.470.13
Sweetened Dried CranberriesCranberries, dried, sweetened32.50.350.0290.0070.05202723.68.779.645.131.720.0550.13
Cooked Rice NoodlesRice noodles, cooked930.190.0210.0040.018022.20.028NANANA0.931.660.13
Peach nectar, canned, with added ascorbic acidPeach nectar, canned, with added ascorbic acid2001.020.450.110.0902422.310.810.51.10.20.420.14
Papaya, canned, heavy syrup, drainedPapaya, canned, heavy syrup, drained48.50.270.130.0060.04NA2725.33.33.418.60.730.0680.14
Peach nectar, canned, with sucralose, without added ascorbic acidPeach nectar, canned, with sucralose, without added ascorbic acid2041.160.0760.0060.01023.724.710.4113.060.20.20.14
Cooked Glutinous White RiceRice, white, glutinous, unenriched, cooked1030.20.040.0030.068021.70.052NANANA1.032.10.14
Apples no SkinRaw Apples without skin2080.270.0440.0150.065026.62112.66.771.72.70.560.15
Pink Grapefruit Juice with CalciumPink or Red Grapefruit Juice with Added Calcium 2561.740.440.160.602020.47.056.856.50.771.30.15
Cooked Regular Long-grain White RiceRice, white, long-grain, regular, unenriched, cooked without salt770.220.0590.010.048021.70.038NANANA0.312.070.15
Cooked Medium-grain White RiceRice, white, medium-grain, cooked, unenriched770.160.0440.0080.035022NANANANANA1.830.15
Cooked Short-grain White RiceRice, white, short-grain, cooked, unenriched770.150.0390.0070.032022NANANANANA1.80.15
CassavaRaw Cassava62.50.180.0460.0110.02023.81.06NANANA1.130.850.17
Cranberry juice blend, 100% juice, bottled, with added vitamin C and calciumCranberry juice blend, 100% juice, bottled, with added vitamin C and calcium2220.270.00400.002024.221.812.78.90.220.220.60.18
Baked Yellow PlantainsPlantains, yellow, baked64.50.1000026.713.82.462.458.841.40.980.18
Rhubarb Frozen Cooked with SugarRhubarb, frozen, cooked, with sugar86.20.0430.01200.02202724.7NANANA1.720.340.18
White GrapefruitRaw White Grapefruit3030.30.0420.0150.058025.522NANANA3.332.10.18
Valencia OrangesRaw Valencia Oranges2040.610.0710.0330.09024.3NANANANA5.12.120.18
Bottled Pomegranate JuicePomegranate juice, bottled1850.540.1400.093024.323.411.811.600.190.280.19
Pink GrapefruitRaw Pink and Red Grapefruit2380.330.050.0190.069025.416.44.23.838.363.81.830.19
Dry Rice NoodlesRice noodles, dry27.50.150.0420.0070.0340220.033NANANA0.441.630.19
Cooked parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, cooked81.30.30.060.0140.060210.0890.0160.0080.0650.732.370.2
Florida OrangesRaw Florida Oranges2170.460.0540.0240.06702520NANANA5.21.520.2
Dry parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, dry26.70.280.0790.0050.082021.60.0880.0050.0290.0560.4820.2
Cooked Corn PastaCooked Corn Gluten-free Pasta79.40.580.0810.0080.25022NANANANA3.82.10.2
Cherries, tart, dried, sweetened Cherries, tart, dried, sweetened 300.220.0440.0280.03102420NANANA0.750.380.2
Hash Brown PotatoesHome prepared Hash Brown Potatoes37.74.720.710.131.65013.20.560.20.240.121.21.130.21
Frozen Crosscut French Fried Sweet PotatoesFrozen Crosscut French Fried Sweet Potatoes, Unprepared485.30.44NANA012.23.1NANANA1.630.810.21
Canned Orange JuiceUnsweetened Canned Orange Juice2130.320.0380.0150.057023.418.65.174.838.640.641.450.21
OrangesRaw Oranges2130.260.0320.0150.03802520NANANA5.120.21
Japanese PersimmonsRaw Japanese Persimmons1430.270.0290.0060.056026.6187.947.772.25.140.830.21
Japanese PersimmonsRaw Japanese Persimmons1430.270.0290.0060.056026.6187.947.772.25.140.830.21
Japanese PersimmonsRaw Japanese Persimmons1430.270.0290.0060.056026.6187.947.772.25.140.830.21
Japanese PersimmonsRaw Japanese Persimmons1430.270.0290.0060.056026.6187.947.772.25.140.830.21
Grapefruit juice, white, bottled, unsweetened, OCEAN SPRAYGrapefruit juice, white, bottled, unsweetened, OCEAN SPRAY2701.73NANANA020.320.88.738.33.541.621.460.22
Grapefruit juice cannedGrapefruit juice, white, canned or bottled, unsweetened2701.80.220.10.372.720.420.88.768.383.51.621.50.22
LongansRaw Longans1670.17NANANA025.2NANANANA1.832.20.22
Fried Green PlantainsPlantains, green, fried32.43.821.20.070.76NA161.170.210.20.761.130.490.22
RiceRaw Regular Long-grain White Rice27.40.180.0490.0080.040220.033NANANA0.361.950.22
Sauteed Yellow OnionsOnions, yellow, sauteed81.38.81.20.543.9NA6.4NA1.21.70.661.40.770.22
Juice, apple and grape blend, with added ascorbic acidJuice, apple and grape blend, with added ascorbic acid2000.240.0460.0120.05402522137.441.480.40.320.22
Raw Medium-grain White RiceRice, white, medium-grain, raw, unenriched27.80.160.0440.0080.036022NANANANANA1.840.22
Frozen Orange Juice ConcentrateOrange juice, frozen concentrate, unsweetened, undiluted67.60.170.040.0110.031023.8205.14.4510.50.681.620.22
Raw Short-grain White RiceRice, white, short-grain, raw, unenriched280.150.0390.0070.032022NANANANANA1.80.22
Bosc PearsRaw Bosc Pears1490.13NANANANA2415.38.43.73.154.630.540.22
Frozen Orange Juice Concentrate with CalciumOrange juice, frozen concentrate, unsweetened, undiluted, with added calcium680.170.040.0120.031023205.144.4810.60.681.630.22
Pears, canned, extra heavy syrup pack, solids and liquidsPears, canned, extra heavy syrup pack, solids and liquids1030.130.007NA0.03026NANANANA1.650.20.23
FeijoaRaw Feijoa1640.690.170.0480.1802513.44.843.84.810.51.160.23
ApplesRaw Apples with skin1920.330.0540.0170.083026.62011.34.6744.60.50.23
Fruit juice smoothie, NAKED JUICE, MIGHTY MANGOFruit juice smoothie, NAKED JUICE, MIGHTY MANGO15900NANA02420NANANA00.670.24
JackfruitRaw Jackfruit1050.670.210.0830.016024.5209.679.980.441.581.80.24
Pan Fried Frozen Hash Brown PotatoesPan Fried In Canola Oil Frozen Hash Brown Potatoes45.75.30.430.21.060130.1200.1201.461.20.25
Boiled Green PlantainsPlantains, green, boiled82.60.0660.060.0210.043NA241.860.290.311.262.150.90.25
Frozen Sweet Potato PuffsFrozen Sweet Potato Puffs, Unprepared622.220.19NANA0194.75NANANA1.20.840.25
Lemon juice from concentrate, bottled, CONCORDLemon juice from concentrate, bottled, CONCORD4170.29NANANANA22.45.92.753.170NA1.670.25
Light Rye FlourRye flour, light280.370.0420.0230.14021.50.260.0250.0390.162.242.750.25
Canned Cranberry Sauce sweetenedCranberry sauce, canned, sweetened630.0940.0040.0080.012025.4206.13110.0630.690.570.26
CarambolaRaw StarFruit3231.060.0610.0870.51021.713NANANA9.033.350.26
Chinese restaurant steamed white RiceRice, white, steamed, Chinese restaurant66.20.18NANANANA22.4NANANANA0.62.10.26
Sauteed Green Sweet PeppersPeppers, sweet, green, sauteed86.210.21.370.664.4203.641.870.930.9401.550.670.26
Dry Corn Gluten-free PastaPasta, gluten-free, corn, dry280.580.0810.0080.25022.2NANANANA3.12.10.26
Canned Maraschino CherriesDrained Canned Maraschino Cherries60.60.130.0240.0160.017025.423.5NANANA1.940.130.26
Bottled Apple JuiceApple juice, canned or bottled, unsweetened, without added ascorbic acid2170.280.0480.0150.072024.62112.55.72.740.430.220.26
Figs, canned, extra heavy syrup pack, solids and liquidsFigs, canned, extra heavy syrup pack, solids and liquids930.0930.019NA0.044026NANANANANA0.360.26
Plantains, yellow, fried, Latino restaurantPlantains, yellow, fried, Latino restaurant42.43.20.770.0930.85NA17.39.222.062.15.041.360.60.26
Frozen Potato PuffsFrozen Potato Puffs, Unprepared564.90.80.131.630140.1600.090.0731.31.10.26
Chilled Orange JuiceChilled Orange Juice from Concentrate2040.240.0290.0140.047023.6174.554.248.20.611.40.27
Navel OrangesRaw Navel Oranges2040.310.0350.0180.047025.617.34.64.028.734.51.860.27
MangosRaw Mangos1670.630.150.0850.03202522.87.83.3511.62.671.370.27
Juice, apple, grape and pear blend, with added ascorbic acid and calciumJuice, apple, grape and pear blend, with added ascorbic acid and calcium1920.230.040.0130.0630251911.36.731.060.380.330.27
Dried Japanese PersimmonsPersimmons, japanese, dried36.50.22NANANA026.8NANANANA5.30.50.27
Dried Japanese PersimmonsPersimmons, japanese, dried36.50.22NANANA026.8NANANANA5.30.50.27
Dried Japanese PersimmonsPersimmons, japanese, dried36.50.22NANANA026.8NANANANA5.30.50.27
Dried Japanese PersimmonsPersimmons, japanese, dried36.50.22NANANA026.8NANANANA5.30.50.27
Sweet Cucumber PicklesPickles, cucumber, sweet (includes bread and butter pickles)1100.450.0740.0660.051023.2209.71001.10.640.27
GrapefruitRaw Grapefruit3130.310.0440.0160.059025.322NANANA3.441.970.28
TangerinesRaw Tangerines1890.580.0740.0340.091025204.53411.43.41.530.28
Sweetened Dried BlueberriesBlueberries, dried, sweetened31.50.790.0630.0510.36025.221.3NANANA2.370.790.28
Dry CouscousCouscous, dry26.60.170.0310.0030.064020.6NANANANA1.333.40.29
PummeloRaw Pummelo2630.11NANANA025.3NANANANA2.6320.29
BananasRaw Bananas1120.370.130.030.052025.713.75.455.62.72.921.220.29
DurianRaw or Frozen Durian683.63NANANA018.4NANANANA2.610.29
Frozen French Fried Yellow Fleshed Potatoes Unprepared Frozen French Fried Yellow Fleshed Potatoes61.73.60.88NANA015.40.23NANANA1.361.520.3
Pears, canned, heavy syrup pack, solids and liquidsPears, canned, heavy syrup pack, solids and liquids1350.180.00900.04102620.57.978.241.92.160.270.3
Pears, canned, heavy syrup, drainedPears, canned, heavy syrup, drained1350.240.01400.055025.822NANANA3.650.320.3
ClementinesRaw Clementines2130.32NANANANA25.619.53.53.412.73.61.80.3
Bartlett PearsRaw Bartlett Pears1590.25NANANANA2415.410.73.970.684.920.620.3
Peaches, canned, extra heavy syrup pack, solids and liquidsPeaches, canned, extra heavy syrup pack, solids and liquids1040.0310.003NA0.015027NANANANA1.040.490.3
Oven-heated Frozen Potato PuffsPotato puffs, frozen, oven-heated524.70.860.111.1014.20.1400.0990.0421.041.10.3
Microwave Cooked Apples no skinMicrowave cooked raw apples without skin1790.750.120.0380.18025.720.7NANANA50.50.3
Pan-fried Refrigerated Hash Brown PotatoesRefrigerated Hash Brown Potatoes, Pan-fried In Canola Oil41.34.260.330.330.850140.480.190.2501.51.340.31
Red Anjou PearsRaw Red Anjou Pears1610.23NANANANA2415.410.54.40.424.840.530.31
Macronutrients in Top 100 Fruits, Vegetables & Cereals with the lowest Iron content per 100 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 100 calories.
Top 5 fruits, vegetables & cereals with least amount of iron per 100 calories are:
- Raw Asian Pears
- Candied fruit
- Raw Chinese Waterchestnuts
- Sweetened Dried Mango
- Unenriched White Rice Flour