Asian PearsRaw Asian Pears1670.910.0480.0040.21042.328NANANA14.320
White GrapefruitRaw White Grapefruit1310.40.0560.020.075033.429NANANA4.372.740.24
Chinese WaterchestnutsRaw Chinese Waterchestnuts3850.40.10.040.1309519NANANA125.560.24
Apples no SkinRaw Apples without skin1910.520.0830.0280.12050.64024133.255.161.070.28
CarambolaRaw StarFruit1231.30.0750.110.62026.715.8NANANA114.130.32
Pink GrapefruitRaw Pink and Red Grapefruit1670.560.0830.0320.12042.327.37.036.4146.353.060.32
Lemon JuiceRaw Lemon Juice87.30.950.160.0360.048027.4104.373.931.71.21.40.32
GrapefruitRaw Grapefruit1270.40.0560.020.07503227.7NANANA4.372.50.36
Lime JuiceRaw Lime Juice990.280.0320.0320.06033.46.72.422.41.91.61.670.36
Valencia OrangesRaw Valencia Oranges1941.20.140.0640.17047NANANANA9.924.130.36
Florida OrangesRaw Florida Oranges1830.830.0990.0440.1204636.3NANANA9.532.780.36
ButterburRaw Butterbur55.60.16NANANA014.3NANANANANA1.550.4
OrangesRaw Oranges1870.480.060.0280.071046.637NANANA9.533.730.4
PummeloRaw Pummelo1510.16NANANA038NANANANA3.9730.44
ApplesRaw Apples with skin2060.670.110.0360.1705541.223.49.648.29.531.030.48
LongansRaw Longans2380.4NANANA060NANANANA4.375.20.52
Navel OrangesRaw Navel Oranges1940.60.0670.0360.091049.833.78.937.8178.733.60.52
ClementinesRaw Clementines1870.6NANANANA47.736.46.56.323.76.753.370.56
FeijoaRaw Feijoa2421.670.410.120.42060.432.511.79.211.625.42.80.56
Bosc PearsRaw Bosc Pears2660.36NANANANA6440.622.49.848.3712.31.430.6
Japanese PersimmonsRaw Japanese Persimmons2780.750.0790.0160.15073.849.72221.66.114.32.30.6
Japanese PersimmonsRaw Japanese Persimmons2780.750.0790.0160.15073.849.72221.66.114.32.30.6
Japanese PersimmonsRaw Japanese Persimmons2780.750.0790.0160.15073.849.72221.66.114.32.30.6
Japanese PersimmonsRaw Japanese Persimmons2780.750.0790.0160.15073.849.72221.66.114.32.30.6
TangerinesRaw Tangerines2101.230.150.0710.19053429.538.45247.143.20.6
MangosRaw Mangos2381.50.370.20.075059.554.218.67.9827.76.353.250.64
Honeydew MelonsRaw Honeydew Melons1430.560.150.130.103632.211.710.69.843.182.140.67
PlumsRaw Plums1831.10.06700.17045.339.412206.235.562.780.67
Frozen BlueberriesBlueberries, frozen, unsweetened2022.540.210.440.66048.333.5NANANA10.71.670.71
PearsRaw Pears2260.560.0870.0040.37060.438.725.510.32.812.31.430.71
Java-plumRaw Java-plum2380.91NANANA061.8NANANANANA2.860.75
Bartlett PearsRaw Bartlett Pears2500.64NANANANA59.638.5279.921.712.31.550.75
Red Anjou PearsRaw Red Anjou Pears2460.56NANANANA59.33825.7111.03121.30.75
CeleryRaw Celery55.60.670.1700.31011.85.31.471.60.326.352.740.79
White Gourd-flowered Raw White Gourd-flowered 55.60.0790.008NA0.036013.5NANANANA22.460.79
Pink Grapefruit JuiceRaw Pink Grapefruit Juice1550.40.0560.020.075036.5NANANANANA20.79
White Grapefruit JuiceRaw White Grapefruit Juice1550.40.0560.020.075036.536NANANA0.420.79
Fresh Orange juiceRaw Orange juice1790.790.0950.0440.12041.333.38.47.216.40.792.780.79
Tangerine JuiceRaw Tangerine Juice1710.790.0950.0440.1204039.3NANANA0.7920.79
WatercressRaw Watercress43.70.40.110.0910.04805.10.79NANANA29.130.79
ZESPRI SunGold KiwifruitRaw ZESPRI SunGold Kiwifruit2501.10.260.170.24062.74923214.845.564.050.83
Cantaloupe MelonsRaw Cantaloupe Melons1350.750.20.180.14032.4317.426.117.33.573.330.83
OnionsRaw Onions1590.40.170.0160.052037175.17.83.936.754.370.83
Peeled CucumberRaw Peeled Cucumber39.70.640.310.040.0408.575.482.982.502.782.340.87
Strawberry GuavasRaw Strawberry Guavas2742.40.680.280.72069NANANANA21.42.30.87
CranberriesRaw Cranberries1830.520.0320.0870.13047.5172.6613.70.6414.31.830.91
EggplantRaw Eggplant990.710.130.0520.25023.3146.16.271.03123.90.91
JackfruitRaw Jackfruit3772.540.770.310.0609275.736.537.61.675.956.830.91
Sweetened Dried MangoMango, dried, sweetened12664.71.140.640.240312263NANANA9.539.720.91
Witloof ChicoryRaw Witloof Chicory67.50.40.0950.0240.15016NANANANA12.33.570.95
Passion-fruit Juice, PurpleRaw Passion-fruit Juice, Purple2020.20.01600.1205453NANANA0.791.550.95
Green Anjou PearsRaw Green Anjou Pears2620.4NANANANA62.738.62413.21.312.31.750.95
WatermelonRaw Watermelon1190.60.06400.203024.613.36.274.81.62.420.95
PapayasRaw Papayas1711.030.320.190.044043311516.206.751.870.99
Peaches, YellowRaw Yellow Peaches1550.990.0750.0080.3303833.36.077.74195.953.60.99
Jalapeno PeppersRaw Jalapeno Peppers1151.470.370.20.25025.816.410.45.870113.60.99
Traditional PineappleTraditional Raw Pineapple1790.52NANANANA47337.7718.2NA2.20.99
BananasRaw Bananas3531.30.440.110.1809148.519.219.89.510.34.331.03
Muscadine GrapesRaw Muscadine Grapes2261.87NANANANA55.3NA15.614.62.2615.53.21.03
GuavasRaw Common Guavas2703.771.080.441.1405735.4NANANA21.4101.03
Sweet OnionsRaw Sweet Onions1270.32NANANA0302088.972.863.573.181.03
CassavaRaw Cassava6351.10.290.0670.1301516.75NANANA7.145.41.07
CherimoyaRaw Cherimoya2982.70.920.630.11070.3512523.52.6126.231.07
TomatoesRaw Ripe Red Tomatoes71.40.790.110.0120.32015.410.45.444.9604.763.51.07
BlueberriesRaw Blueberries2261.30.110.230.35057.539.519.719.40.449.532.941.1
CucumberRaw Whole Cucumber59.50.440.150.020.11014.46.633.4530.1222.581.1
LoquatsRaw Loquats1870.790.160.0520.31048NANANANA6.751.71.1
NectarinesRaw Nectarines1751.270.0990.0080.4404231.35.446.2319.36.754.21.1
Extra Sweet PineappleRaw Extra Sweet Pineapple2020.44NANANANA53.6418.536.7525.75.562.11.1
American Type GrapesRaw American Type Grapes2661.40.450.0950.3106864.5NANANA3.572.51.15
Coconut WaterCoconut Water (liquid From Coconuts)75.40.790.700.008014.710.4NANANA4.372.861.15
PineappleRaw Pineapple1980.480.0360.0670.091052398.46.8723.85.562.141.15
CarrotsRaw Carrots1630.950.130.0080.4038192.22.3414.2113.71.2
Maitake MushroomsRaw Maitake Mushrooms1230.750.1200.36027.78.206.9010.77.71.2
PomegranatesRaw Pomegranates3294.640.4800.31074.254.3NANANA166.631.2
Prickly PearsRaw Prickly Pears1632.020.270.0910.74038NANANANA14.32.91.2
TurnipsRaw Turnips1110.40.0440.160.048025.515NANANA7.143.571.2
Napa CabbageRaw Chinese Napa Cabbage63.50.790.170.230.060135.6NANANA4.764.761.23
GooseberriesRaw Gooseberries1752.30.150.181.08040.4NANANANA173.51.23
Green KiwifruitRaw Green Kiwifruit2422.060.120.170.9805835.717.316.30.6124.521.23
LitchisRaw Litchis2621.750.390.260.27065.660.4NANANA5.163.31.23
UV Exposed Portabella MushroomsRaw Portabella Mushrooms Exposed to UV87.31.40.24NANA015.49.921.947.9805.168.371.23
Portabella MushroomsRaw Portabella Mushrooms87.31.40.0400.59015.49.921.947.9805.168.371.23
Spaghetti Winter SquashRaw Spaghetti Winter Squash1232.260.460.590.36027.411NANANA5.952.541.23
Red Sour CherriesRaw Red Sour Cherries1981.20.270.170.18048.333.71416.63.186.353.971.27
Frozen Chopped OnionsFrozen Chopped Onions, Unprepared1150.40.0670.0080.15027NANANANA7.143.141.3
Fruit ChayoteRaw Fruit Chayote75.40.520.110.140.0830186.6NANANA6.753.251.35
Casaba MelonsRaw Casaba Melons1110.40.0990.0870.06702622.6NANANA3.574.41.35
Green Sweet PeppersRaw Green Sweet Peppers79.40.670.230.0320.21018.49.534.454.60.446.753.41.35
RadishesRaw Radishes63.50.40.130.120.067013.57.42.84.170.46.352.71.35
Summer SquashRaw All Varieties Summer Squash63.50.710.170.220.13013.38.733.772.980.124.374.81.4
Sweet CherriesRaw Sweet Cherries2500.790.150.10.11063.55121.3260.68.334.21.43
CrabapplesRaw Crabapples3021.20.190.060.29079NANANANANA1.61.43
Drumstick PodsRaw Drumstick Pods1470.790.13NANA034NANANANA12.78.331.43
Dishcloth GourdRaw Dishcloth Gourd79.40.790.064NA0.35017.38NANANA4.374.761.43
Red Or Green GrapesRaw Red Or Green Grapes2740.640.210.0440.1507261.432.328.60.63.572.861.43
Passion-fruit Juice, YellowRaw Passion-fruit Juice, Yellow2380.710.0600.42057.456.6NANANA0.792.661.43
FigsRaw Figs2941.20.2400.5707664.5NANANA11.52.981.47
Sweetened Frozen Peach SlicesPeaches, frozen, sliced, sweetened3730.520.0560.0080.2509588NANANA7.142.51.47
Zucchini Summer Squash with SkinRaw Zucchini Summer Squash with Skin67.51.270.330.240.12012.39.925.484.250.23.974.81.47
Macronutrients in Top 100 Raw Fruits, Nuts & Vegetables with the lowest Iron content per 14 oz
In the above table you can find and compare the amount of macronutrients in raw fruits, nuts & vegetables , sorted by least amount of Iron per 14 ounces.
Top 5 raw fruits, nuts & vegetables with least amount of iron per 14 ounces are:
- Raw Asian Pears
- Raw White Grapefruit
- Raw Chinese Waterchestnuts
- Raw Apples without skin
- Raw StarFruit