Asian PearsRaw Asian Pears9.520.12NA0190.14NA262880.2400.048210
Canned Cranberry-orange RelishCranberry-orange relish, canned6.180.022NA0.112.25NANA4.521.3NA18NA30
Baked Yellow PlantainsPlantains, yellow, baked1.940.028NA0.1826.50.11NA2430801.30.1436
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
CarambolaRaw StarFruit9.680.44NA0.2632.30.12NA38.74291.946.450.39295
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
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
Medjool DatesDates, medjool230.13NA0.3219.50.11NA22.4251NA0.360.167.7
Golden RaisinsGolden Seedless Raisins21.30.076NA0.3311.60.075NA33.62480.237.970.124.95
ZESPRI SunGold KiwifruitRaw ZESPRI SunGold Kiwifruit270.2400.33190.076NA39.75000.634.760.13131
Pickled Green OlivesCanned Pickled Green Olives360.083NA0.347.6NANA2.76290.6210730.02852
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
PomegranatesRaw Pomegranates120.19NA0.3614.50.14NA43.42840.63.60.4294
Deglet Noor DatesDates, deglet noor140.073NA0.3615.20.093NA222331.060.710.17.3
Green Anjou PearsRaw Green Anjou Pears16.70.12NA0.3610.60.073NA19.719201.50.15126
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
American Type GrapesRaw American Type Grapes210.06NA0.437.461.07NA152850.1530.06121
Yellow PlantainsRaw Yellow Plantains2.460.061NA0.4529.50.12NA26.23991.233.280.1653.4
Muscadine GrapesRaw Muscadine Grapes650.21NA0.4624.63.46NA42356NA1.750.19148
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
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
Green KiwifruitRaw Green Kiwifruit55.70.21NA0.51280.16NA55.75110.334.90.23136
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
Extra Sweet PineappleRaw Extra Sweet Pineapple25.50.22NA0.5523.51.6NA15.72120.21.960.24168
Traditional PineappleTraditional Raw Pineapple290.18NA0.5626.73.54NA2027802.220.18194
Sweet CherriesRaw Sweet Cherries20.60.0953.170.5717.50.111.5433.3352000.11131
PineappleRaw Pineapple260.22NA0.58241.850162180.220.24172
PapayasRaw Papayas46.50.1NA0.58490.093NA23.34231.418.60.19205
LoquatsRaw Loquats340.085NA0.627.70.31NA57.45661.282.130.11185
Canned Papaya NectarPapaya nectar, canned17.50.023NA0.65.260.023NA054.40.538.770.26149
Dark RaisinsDark Seedless Raisins20.70.09178.20.6120.094NA32.82490.28.70.125.17
Passion-fruit Juice, YellowRaw Passion-fruit Juice, Yellow6.670.083NA0.628.3NANA41.74630.17100.1140
JujubeRaw Jujube26.60.092NA0.6112.70.11NA29316NA3.80.06399
Canned Guanabana NectarGuanabana nectar, canned120.017NA0.615.10.017NA3.442.40.6813.60.034144
Dried LitchisLitchis, dried120.23NA0.61150.084NA65.34010.471.10.18.05
Cantaloupe MelonsRaw Cantaloupe Melons26.50.122.940.6235.30.12NA447851.18470.53265
Mamey SapoteRaw Mamey Sapote14.50.17NA0.638.870.16NA21366NA5.650.1552.3
NectarinesRaw Nectarines13.60.2NA0.6420.50.12NA59457000.39199
Sugar-applesRaw Sugar-apples25.50.091NA0.6422.3NANA342630.649.570.1178
Red Sour CherriesRaw Red Sour Cherries320.21NA0.64180.22NA30346060.2172
Peaches, YellowRaw Yellow Peaches15.40.1710.30.64230.16NA51.34870.2600.44228
Dried Zante CurrantsCurrants, zante, dried30.30.1NA0.6512.40.12NA342680.24150.136.07
Custard-appleRaw Custard-apple29.7NANA0.718NANA20.8378NA3.96NA70.8
GooseberriesRaw Gooseberries570.16NA0.722.70.33NA61.44501.362.270.27200
Canned Mango NectarMango nectar, canned33.30.029NA0.715.90.055NA3.92470.789.80.039170
Prickly PearsRaw Prickly Pears1370.2NA0.73207NANA58.55371.46120.29214
WatermelonRaw Watermelon23.30.1450.833.30.13NA36.73731.333.330.33305
ApricotsRaw Apricots270.16NA0.81210.16NA485400.212.10.42180
Orange PeelRaw Orange Peel1660.095NA0.8222.7NANA21.62191.033.10.2674.7
Seeded RaisinsRaisins, seeded9.460.1NA0.88100.09NA25.32790.29.460.0615.6
SoursopRaw Soursop21.20.13NA0.9132NANA414210.9121.20.15123
SapodillaRaw Sapodilla25.30.1NA0.9614.5NANA14.52330.7214.50.1294
Stewed PrunesStewed dehydrated Prunes21.20.18NA1.0418.60.092NA32.7312NA1.770.2260
PrunesRaw Dehydrated Prunes21.20.18NA1.04190.092NA33312NA1.470.221.18
Frozen Red Sour CherriesCherries, sour, red, frozen, unsweetened28.30.2NA1.1519.60.12NA34.827002.170.22190
TamarindsRaw Tamarinds310.036NA1.1738.5NANA47.32630.5411.70.04213
KumquatsRaw Kumquats87.30.13NA1.2280.19NA26.82620140.24114
Casaba MelonsRaw Casaba Melons39.30.21NA1.239.30.13NA186501.43320.25328
QuincesRaw Quinces19.30.23NA1.2314NANA303461.0570.07147
Frozen BlackberriesBlackberries, frozen, unsweetened45.30.19NA1.2534.41.9NA472190.631.560.39128
Minerals in Top 100 Whole Fruits with the lowest Iron content per 100 kcal
In the above table you can find and compare the amount of minerals in whole fruits , sorted by least amount of Iron per 100 calories.
Top 5 whole fruits with least amount of iron per 100 calories are:
- Raw Asian Pears
- Canned Cranberry-orange Relish
- Baked Yellow Plantains
- Raw White Grapefruit
- Raw Valencia Oranges