Asian PearsRaw Asian Pears9.520.12NA0190.14NA262880.2400.048210
Chinese WaterchestnutsRaw Chinese Waterchestnuts11.30.34NA0.06222.70.34NA656020.7214.40.5275.7
Sweetened Dried MangoMango, dried, sweetened00.094NA0.0726.273.13NA15.787.50.6650.80.0945.2
Sweetened Dried CranberriesCranberries, dried, sweetened2.920.02NA0.131.30.058NA2.6160.191.620.0325.13
Apples no SkinRaw Apples without skin10.40.065NA0.158.330.079NA23188000.1181
CassavaRaw Cassava100.063NA0.17130.24NA171690.448.750.2137.3
White GrapefruitRaw White Grapefruit36.40.15NA0.1827.30.039NA24.24484.2400.21274
Valencia OrangesRaw Valencia Oranges81.60.076NA0.1820.40.047NA34.7365NA00.12176
Pink GrapefruitRaw Pink and Red Grapefruit52.40.076NA0.1921.40.052NA433210.2400.17210
Florida OrangesRaw Florida Oranges930.085NA0.221.70.052NA263671.100.17189
OrangesRaw Oranges850.096NA0.2121.30.053NA29.83851.0600.15185
Japanese PersimmonsRaw Japanese Persimmons11.40.16NA0.21130.51NA24.32300.861.430.16115
Japanese PersimmonsRaw Japanese Persimmons11.40.16NA0.21130.51NA24.32300.861.430.16115
Japanese PersimmonsRaw Japanese Persimmons11.40.16NA0.21130.51NA24.32300.861.430.16115
Japanese PersimmonsRaw Japanese Persimmons11.40.16NA0.21130.51NA24.32300.861.430.16115
LongansRaw Longans1.670.28NA0.2216.70.087NA35443NA00.083138
Bosc PearsRaw Bosc Pears150.16NA0.2210.40.07NA2118201.50.19124
FeijoaRaw Feijoa280.059NA0.2314.80.14NA31282NA4.90.098137
ApplesRaw Apples with skin11.50.0526.350.239.60.067NA2120601.920.077165
JackfruitRaw Jackfruit25.30.08NA0.2430.50.045NA22472NA2.10.1477.3
Frozen Sweet Potato PuffsFrozen Sweet Potato Puffs, Unprepared35.4NANA0.25NANANANA154NA155NA39
CarambolaRaw StarFruit9.680.44NA0.2632.30.12NA38.74291.946.450.39295
Frozen Potato PuffsFrozen Potato Puffs, Unprepared7.30.042NA0.2690.062NA361390.172400.1535.3
Navel OrangesRaw Navel Oranges87.80.08NA0.2722.40.059NA4733902.040.16175
MangosRaw Mangos18.30.19NA0.2716.70.11NA23.328011.670.15139
Dried Japanese PersimmonsPersimmons, japanese, dried9.120.16NA0.2711.30.51NA29.6293NA0.730.158.4
Dried Japanese PersimmonsPersimmons, japanese, dried9.120.16NA0.2711.30.51NA29.6293NA0.730.158.4
Dried Japanese PersimmonsPersimmons, japanese, dried9.120.16NA0.2711.30.51NA29.6293NA0.730.158.4
Dried Japanese PersimmonsPersimmons, japanese, dried9.120.16NA0.2711.30.51NA29.6293NA0.730.158.4
GrapefruitRaw Grapefruit37.50.153.130.28250.038NA254340.9400.22284
TangerinesRaw Tangerines700.079NA0.2822.60.074NA37.73130.193.770.13161
Sweetened Dried BlueberriesBlueberries, dried, sweetened60.05NA0.285.68NANA11.467.50.190.950.154.67
PummeloRaw Pummelo10.50.13NA0.2915.80.045NA44.7568NA2.630.21234
BananasRaw Bananas5.60.0882.470.2930.30.3NA24.74021.121.120.1784
DurianRaw or Frozen Durian4.10.14NA0.2920.40.22NA26.5297NA1.360.1944.2
ClementinesRaw Clementines640.091NA0.321.30.049NA44.73770.212.130.13184
Bartlett PearsRaw Bartlett Pears14.30.12NA0.39.520.059NA17.51600.161.60.13134
Red Anjou PearsRaw Red Anjou Pears17.70.11NA0.3111.30.09NA211980.161.60.21136
PearsRaw Pears15.80.143.860.3212.30.084NA212040.181.750.18147
Java-plumRaw Java-plum31.7NANA0.3225NANA28.3132NA23.3NA139
Strawberry GuavasRaw Strawberry Guavas30.4NANA0.3224.6NANA39423NA53.6NA117
HickorynutsDried Hickorynuts9.30.11NA0.3226.30.7NA5166.41.230.150.660.4
Medjool DatesDates, medjool230.13NA0.3219.50.11NA22.4251NA0.360.167.7
Sweetened Coconut FlakesPackaged Sweetened Coconut Meat Flakes2.40.065NA0.33110.21NA22793.5362.50.163.4
ZESPRI SunGold KiwifruitRaw ZESPRI SunGold Kiwifruit270.2400.33190.076NA39.75000.634.760.13131
AvocadosRaw Avocados7.50.124.380.34180.089NA32.53030.254.380.445.8
Frozen BlueberriesBlueberries, frozen, unsweetened15.70.065NA0.359.80.29NA21.61060.21.960.14170
CherimoyaRaw Cherimoya13.30.092NA0.3622.70.12NA34.7383NA9.330.21106
Lime JuiceRaw Lime Juice560.11NA0.36320.072NA564680.480.32363
Frozen Par Fried Breaded Onion RingsFrozen Par Fried Breaded Onion Rings, Unprepared180.02921.30.365.430.12NA1973.60.93950.1420
PomegranatesRaw Pomegranates120.19NA0.3614.50.14NA43.42840.63.60.4294
Deglet Noor DatesDates, deglet noor140.073NA0.3615.20.093NA222331.060.710.17.3
Lemon JuiceRaw Lemon Juice27.30.073NA0.3627.30.055NA36.44680.454.550.23420
Green Anjou PearsRaw Green Anjou Pears16.70.12NA0.3610.60.073NA19.719201.50.15126
PecansPecans nuts100.171.450.3717.50.652.264059.30.5500.660.51
BrazilnutsDried Brazilnuts24.30.26NA0.37570.19NA1101002910.460.620.52
PlumsRaw Plums130.124.350.3715.20.11NA34.8341000.22190
GuavasRaw Common Guavas26.50.34NA0.3832.40.22NA596130.882.940.34119
Dried PlumsRaw Dried Plums180.121.670.39170.12NA28.83050.130.830.1813
Sweetened Frozen Peach SlicesPeaches, frozen, sliced, sweetened3.20.026NA0.395.30.031NA11.71380.436.40.05379.5
Dried BeechnutsNuts, beechnuts, dried0.170.12NA0.4300.23NA0177NA6.60.0631.15
American Type GrapesRaw American Type Grapes210.06NA0.437.461.07NA152850.1530.06121
Onions FlakesDry Onions Flakes73.60.12NA0.4426.40.4NA874651.4360.541.13
Fresh Orange juiceRaw Orange juice24.40.098NA0.4424.40.031NA37.84440.222.220.11196
Frozen Wedge Cut French Fried PotatoesFrozen Wedge Cut French Fried Potatoes, Unprepared8.64NANA0.44NANANANA235NA235NA40.8
WalnutsEnglish Walnuts150.24NA0.44240.523.25367.40.750.310.470.62
Yellow PlantainsRaw Yellow Plantains2.460.061NA0.4529.50.12NA26.23991.233.280.1653.4
Muscadine GrapesRaw Muscadine Grapes650.21NA0.4624.63.46NA42356NA1.750.19148
YamRaw Yam14.40.15NA0.4617.80.34NA46.66920.597.630.259
Sweetened Frozen BlueberriesBlueberries, frozen, sweetened7.060.046NA0.462.350.31NA8.2470.60.241.180.07191
Sweetened Frozen Pineapple ChunksPineapple, frozen, chunks, sweetened10.50.12NA0.4711.61.23NA4.651160.122.330.1389.7
Tangerine JuiceRaw Tangerine Juice420.058NA0.4718.60.086NA32.64140.232.330.07207
LitchisRaw Litchis7.580.22NA0.47150.083NA472590.911.50.11124
Passion-fruit Juice, PurpleRaw Passion-fruit Juice, Purple7.840.1NA0.4733.3NANA25.55450.211.80.098168
Honeydew MelonsRaw Honeydew Melons16.70.067NA0.4727.80.075NA30.66331.94500.25250
CrabapplesRaw Crabapples23.70.088NA0.479.20.15NA19.7255NA1.3NA104
Raw European ChestnutsNuts, chestnuts, european, raw, unpeeled12.70.21NA0.47150.45NA43.7243NA1.40.2423
Peeled European ChestnutsPeeled Raw European Chestnuts9.70.21NA0.4815.30.17NA19.4247NA1.020.2526.5
Pinyon Pine NutsDried Pinyon Pine Nuts1.270.16NA0.4937.20.69NA5.56100NA11.40.680.94
Dried PilinutsNuts, pilinuts, dried200.13NA0.49420.32NA8070.5NA0.420.410.39
TaroRaw Taro38.40.15NA0.4929.50.34NA755280.639.820.2163
BlueberriesRaw Blueberries10.50.1NA0.4910.50.59NA211350.181.750.28148
Green PlantainsRaw Green Plantains1.30.076NA0.49270.072NA20.4284NA1.30.1240
CranberriesRaw Cranberries17.40.12NA0.5130.58NA241740.224.350.2190
FigsRaw Figs47.30.095NA0.5230.17NA193140.271.350.2107
Dried CoconutDried Coconut Meat3.940.12NA0.513.60.42NA31.282.32.85.60.30.45
Green KiwifruitRaw Green Kiwifruit55.70.21NA0.51280.16NA55.75110.334.90.23136
Pink Grapefruit JuiceRaw Pink Grapefruit Juice230.085NA0.5130.80.051NA38.5415NA2.560.13231
White Grapefruit JuiceRaw White Grapefruit Juice230.085NA0.5130.80.051NA38.54150.262.560.13231
Macadamia NutsRaw Macadamia Nuts120.11NA0.51180.58NA2651.30.50.70.180.19
Frozen NanceNance, frozen, unsweetened630.056NA0.5227.40.34NA13.73340.554.10.12110
Red Or Green GrapesRaw Red Or Green Grapes14.50.1811.30.52100.1NA292770.142.90.1117
BreadfruitRaw Breadfruit16.50.082NA0.5224.30.058NA294760.581.940.1268.6
OnionsRaw Onions57.50.0982.750.53250.32NA72.53651.25100.43223
Extra Sweet PineappleRaw Extra Sweet Pineapple25.50.22NA0.5523.51.6NA15.72120.21.960.24168
Frozen Sweet PotatoFrozen Sweet Potato, Unprepared38.50.18NA0.55230.69NA473800.636.250.3278
Traditional PineappleTraditional Raw Pineapple290.18NA0.5626.73.54NA2027802.220.18194
Sweet CherriesRaw Sweet Cherries20.60.0953.170.5717.50.111.5433.3352000.11131
Raw Sulfured Dried ApplesApples, dried, sulfured, uncooked5.760.079NA0.586.60.037NA15.61850.53360.08213
PineappleRaw Pineapple260.22NA0.58241.850162180.220.24172
Minerals in Top 100 Raw Fruits, Nuts & Vegetables with the lowest Iron content per 100 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 100 calories.
Top 5 raw fruits, nuts & vegetables with least amount of iron per 100 calories are:
- Raw Asian Pears
- Raw Chinese Waterchestnuts
- Sweetened Dried Mango
- Sweetened Dried Cranberries
- Raw Apples without skin