Asian PearsRaw Asian Pears28.60.36NA0570.43NA78.68640.7100.14630
Chinese WaterchestnutsRaw Chinese Waterchestnuts341NA0.19681.02NA19518062.1643.31.55227
Sweetened Dried MangoMango, dried, sweetened00.28NA0.22199.4NA472621.971520.2815.6
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
CassavaRaw Cassava300.19NA0.5139.40.72NA50.65081.326.30.64112
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
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
Frozen Sweet Potato PuffsFrozen Sweet Potato Puffs, Unprepared106NANA0.75NANANANA462NA466NA117
CarambolaRaw StarFruit291.33NA0.77970.36NA11612875.819.41.16884
Frozen Potato PuffsFrozen Potato Puffs, Unprepared220.13NA0.79270.19NA1084160.517210.44106
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
HickorynutsDried Hickorynuts280.34NA0.97792.1NA1531993.70.461.971.2
Medjool DatesDates, medjool69.30.39NA0.9758.50.32NA67754NA1.10.4823
Sweetened Coconut FlakesPackaged Sweetened Coconut Meat Flakes7.240.19NA0.9933.60.63NA65.823810.61880.4710
ZESPRI SunGold KiwifruitRaw ZESPRI SunGold Kiwifruit810.7201570.23NA11915001.914.30.38393
AvocadosRaw Avocados22.50.36131.0354.40.27NA989090.75131.2137
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
Frozen Par Fried Breaded Onion RingsFrozen Par Fried Breaded Onion Rings, Unprepared53.50.086641.116.30.35NA572212.82860.4259.6
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
PecansPecans nuts30.40.524.341.152.51.956.771201781.6501.971.53
BrazilnutsDried Brazilnuts730.79NA1.11710.56NA3303008731.371.851.56
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
Dried BeechnutsNuts, beechnuts, dried0.520.35NA1.300.7NA0530NA19.80.193.44
American Type GrapesRaw American Type Grapes62.70.18NA1.322.43.2NA44.88550.458.960.18364
Onions FlakesDry Onions Flakes2210.36NA1.33791.2NA26013944.3181.623.38
Fresh Orange juiceRaw Orange juice73.30.29NA1.3373.30.093NA11313330.676.670.33589
Frozen Wedge Cut French Fried PotatoesFrozen Wedge Cut French Fried Potatoes, Unprepared26NANA1.33NANANANA706NA704NA122
WalnutsEnglish Walnuts450.73NA1.3372.51.579.631592022.250.921.41.87
Yellow PlantainsRaw Yellow Plantains7.380.18NA1.3588.50.35NA78.711983.79.840.47160
Muscadine GrapesRaw Muscadine Grapes1950.63NA1.3773.710.4NA1261068NA5.260.58444
YamRaw Yam43.20.45NA1.3753.41NA14020751.78230.61177
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
Raw European ChestnutsNuts, chestnuts, european, raw, unpeeled380.63NA1.42451.34NA131730NA4.230.7368.5
Peeled European ChestnutsPeeled Raw European Chestnuts290.64NA1.44460.51NA58741NA3.060.7579.6
Pinyon Pine NutsDried Pinyon Pine Nuts3.80.49NA1.461122.07NA16.7300NA34.32.042.8
Dried PilinutsNuts, pilinuts, dried60.50.4NA1.471260.97NA240212NA1.251.241.16
TaroRaw Taro1150.46NA1.4788.41.03NA22515831.8829.50.62189
BlueberriesRaw Blueberries31.60.3NA1.4731.61.77NA634050.535.260.84443
Green PlantainsRaw Green Plantains3.950.23NA1.5810.22NA61851NA3.950.36121
CranberriesRaw Cranberries520.37NA1.5391.74NA71.75220.65130.59569
FigsRaw Figs1420.28NA1.5690.52NA56.89410.814.050.61321
Dried CoconutDried Coconut Meat120.36NA1.5411.25NA942478.4170.911.36
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
Macadamia NutsRaw Macadamia Nuts35.50.32NA1.5454.31.73NA78.61541.52.10.540.57
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
OnionsRaw Onions1730.298.251.58750.97NA21810953.75301.28668
Extra Sweet PineappleRaw Extra Sweet Pineapple76.50.66NA1.6570.64.8NA476350.595.90.71504
Frozen Sweet PotatoFrozen Sweet Potato, Unprepared1160.55NA1.6668.82.08NA14111411.8818.80.97234
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
Minerals in Top 100 Raw Fruits, Nuts & Vegetables with the lowest Iron content per 300 kcal
In the above table you can find and compare the amount of minerals in raw fruits, nuts & vegetables , sorted by least amount of Iron per 300 calories.
Top 5 raw fruits, nuts & vegetables with least amount of iron per 300 calories are:
- Raw Asian Pears
- Raw Chinese Waterchestnuts
- Sweetened Dried Mango
- Sweetened Dried Cranberries
- Raw Apples without skin