Asian PearsRaw Asian Pears47.60.6NA0950.71NA13114401.200.241051
Chinese WaterchestnutsRaw Chinese Waterchestnuts56.71.7NA0.311131.7NA32530103.6722.58379
Sweetened Dried MangoMango, dried, sweetened00.47NA0.3631.315.7NA78.44373.32540.4726
Sweetened Dried CranberriesCranberries, dried, sweetened14.60.1NA0.636.50.29NA1379.50.978.10.1625.6
Apples no SkinRaw Apples without skin520.32NA0.7341.70.4NA115938000.52903
CassavaRaw Cassava500.31NA0.8465.61.2NA84.48472.243.81.06187
White GrapefruitRaw White Grapefruit1820.76NA0.911360.2NA121224221.201.061371
Valencia OrangesRaw Valencia Oranges4080.38NA0.921020.23NA1731827NA00.61881
Pink GrapefruitRaw Pink and Red Grapefruit2620.38NA0.951070.26NA21416071.200.831048
Florida OrangesRaw Florida Oranges4670.42NA0.981090.26NA13018375.4300.87947
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
LongansRaw Longans8.331.4NA1.183.30.43NA1752217NA00.42690
Bosc PearsRaw Bosc Pears74.60.78NA1.152.20.35NA10491007.460.97621
FeijoaRaw Feijoa1390.3NA1.1573.80.69NA1561410NA24.60.49683
ApplesRaw Apples with skin57.70.2631.71.15480.34NA106102909.60.38823
JackfruitRaw Jackfruit1260.4NA1.21530.23NA1112358NA10.50.68387
Frozen Sweet Potato PuffsFrozen Sweet Potato Puffs, Unprepared177NANA1.24NANANANA770NA776NA196
CarambolaRaw StarFruit48.42.2NA1.31610.6NA19421459.6832.31.941474
Frozen Potato PuffsFrozen Potato Puffs, Unprepared36.50.21NA1.32450.31NA1806940.8412020.73176
Navel OrangesRaw Navel Oranges4390.4NA1.331120.3NA2351694010.20.82877
MangosRaw Mangos920.93NA1.3383.30.53NA117140058.330.75696
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
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
ClementinesRaw Clementines3190.46NA1.51060.24NA22318831.0610.60.64921
Bartlett PearsRaw Bartlett Pears71.40.62NA1.547.60.29NA87.38020.797.940.63668
Red Anjou PearsRaw Red Anjou Pears88.70.56NA1.5356.50.45NA1059920.818.061.05679
PearsRaw Pears790.7219.31.5861.40.42NA10510180.888.770.88736
Java-plumRaw Java-plum158NANA1.6125NANA142658NA117NA693
Strawberry GuavasRaw Strawberry Guavas152NANA1.6123NANA1962116NA268NA584
HickorynutsDried Hickorynuts46.40.56NA1.61323.5NA2563326.160.763.32
Medjool DatesDates, medjool1160.65NA1.62970.53NA1121256NA1.80.7938.5
Sweetened Coconut FlakesPackaged Sweetened Coconut Meat Flakes120.32NA1.66561.05NA11039617.73130.7817
ZESPRI SunGold KiwifruitRaw ZESPRI SunGold Kiwifruit1351.201.67950.38NA19825003.17240.63654
AvocadosRaw Avocados37.50.59221.7910.44NA16315161.25222229
Frozen BlueberriesBlueberries, frozen, unsweetened78.40.32NA1.76491.44NA1085290.989.80.69849
CherimoyaRaw Cherimoya66.70.46NA1.81130.62NA1731913NA46.71.07529
Lime JuiceRaw Lime Juice2800.54NA1.81600.36NA28023402401.61816
Frozen Par Fried Breaded Onion RingsFrozen Par Fried Breaded Onion Rings, Unprepared890.141071.8270.58NA953684.654770.799
PomegranatesRaw Pomegranates60.20.95NA1.872.30.72NA21714223182.1469
Deglet Noor DatesDates, deglet noor690.37NA1.876.20.46NA11011635.33.550.5136.4
Lemon JuiceRaw Lemon Juice1360.36NA1.81360.27NA18223412.2722.71.142098
Green Anjou PearsRaw Green Anjou Pears83.30.58NA1.8530.36NA9896207.580.76631
PecansPecans nuts50.70.877.241.8387.63.2611.32002972.7503.282.55
BrazilnutsDried Brazilnuts1211.32NA1.842850.93NA55050014542.283.12.6
PlumsRaw Plums65.20.6221.71.85760.57NA1741707001.1948
GuavasRaw Common Guavas1321.7NA1.91621.1NA29430664.414.71.7594
Dried PlumsRaw Dried Plums89.60.598.331.9485.40.62NA14415250.634.170.9264.4
Sweetened Frozen Peach SlicesPeaches, frozen, sliced, sweetened160.13NA1.9726.60.15NA58.56912.13320.27398
Dried BeechnutsNuts, beechnuts, dried0.870.58NA2.1401.16NA0883NA330.315.73
American Type GrapesRaw American Type Grapes1040.3NA2.1637.35.36NA74.614250.75150.3607
Onions FlakesDry Onions Flakes3680.6NA2.221322NA43423247.16302.75.63
Fresh Orange juiceRaw Orange juice1220.49NA2.221220.16NA18922221.1110.56981
Frozen Wedge Cut French Fried PotatoesFrozen Wedge Cut French Fried Potatoes, Unprepared43.2NANA2.22NANANANA1176NA1173NA204
WalnutsEnglish Walnuts751.2NA2.221212.6162653373.751.532.363.1
Yellow PlantainsRaw Yellow Plantains12.30.3NA2.251480.59NA13119966.1516.40.78267
Muscadine GrapesRaw Muscadine Grapes3251.04NA2.312317.3NA2111781NA8.770.96739
YamRaw Yam720.75NA2.3891.7NA23334582.97381295
Sweetened Frozen BlueberriesBlueberries, frozen, sweetened35.30.23NA2.311.81.54NA413531.185.90.35455
Sweetened Frozen Pineapple ChunksPineapple, frozen, chunks, sweetened52.30.58NA2.33586.17NA23.35810.5811.60.64448
Tangerine JuiceRaw Tangerine Juice2090.29NA2.33930.43NA16320701.1611.60.351034
LitchisRaw Litchis381.12NA2.3575.80.42NA23512954.557.580.53619
Passion-fruit Juice, PurpleRaw Passion-fruit Juice, Purple39.20.52NA2.35167NANA12727250.98590.49839
Honeydew MelonsRaw Honeydew Melons83.30.33NA2.361390.38NA15331679.722501.251248
CrabapplesRaw Crabapples1180.44NA2.37460.76NA991276NA6.58NA519
Raw European ChestnutsNuts, chestnuts, european, raw, unpeeled63.41.05NA2.37752.23NA2181216NA7.041.22114
Peeled European ChestnutsPeeled Raw European Chestnuts48.51.07NA2.476.50.86NA971235NA5.11.25133
Pinyon Pine NutsDried Pinyon Pine Nuts6.360.82NA2.431863.44NA28499NA57.23.44.7
Dried PilinutsNuts, pilinuts, dried1010.67NA2.452101.6NA400353NA2.12.071.93
TaroRaw Taro1920.77NA2.461471.7NA37526383.13491.03315
BlueberriesRaw Blueberries52.60.5NA2.4652.62.95NA1056750.888.771.4739
Green PlantainsRaw Green Plantains6.580.38NA2.471350.36NA1021418NA6.580.59201
CranberriesRaw Cranberries870.61NA2.565.22.9NA1208701.121.70.98949
FigsRaw Figs2360.47NA2.51150.86NA9515681.356.761535
Dried CoconutDried Coconut Meat19.70.6NA2.5682.08NA15641114281.522.27
Green KiwifruitRaw Green Kiwifruit2791.07NA2.541390.8NA27925571.6424.61.15681
Pink Grapefruit JuiceRaw Pink Grapefruit Juice1150.42NA2.561540.26NA1922077NA130.641154
White Grapefruit JuiceRaw White Grapefruit Juice1150.42NA2.561540.26NA19220771.3130.641154
Macadamia NutsRaw Macadamia Nuts590.53NA2.57912.88NA1312562.53.50.910.95
Frozen NanceNance, frozen, unsweetened3150.28NA2.61371.7NA68.516712.7420.50.62552
Red Or Green GrapesRaw Red Or Green Grapes72.50.9256.52.650.70.51NA14513840.7214.50.51584
BreadfruitRaw Breadfruit82.50.41NA2.621210.29NA14623792.99.70.58343
OnionsRaw Onions2880.4913.82.631251.6NA36318256.25502.131114
Extra Sweet PineappleRaw Extra Sweet Pineapple1271.1NA2.751188NA78.410590.989.81.18840
Frozen Sweet PotatoFrozen Sweet Potato, Unprepared1930.92NA2.761153.46NA23419013.1331.31.6390
Traditional PineappleTraditional Raw Pineapple1440.9NA2.7813317.7NA10013890110.89969
Sweet CherriesRaw Sweet Cherries1030.48162.8687.30.567.71671762000.56653
Raw Sulfured Dried ApplesApples, dried, sulfured, uncooked290.39NA2.9330.19NA789262.671790.4165.3
PineappleRaw Pineapple1301.1NA2.91209.2708010901101.2860
Minerals in Top 100 Raw Fruits, Nuts & Vegetables with the lowest Iron content per 500 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 500 calories.
Top 5 raw fruits, nuts & vegetables with least amount of iron per 500 calories are:
- Raw Asian Pears
- Raw Chinese Waterchestnuts
- Sweetened Dried Mango
- Sweetened Dried Cranberries
- Raw Apples without skin