Spices

Oils

Fruits

Vegetables

Nuts

Legumes

Cereals

Asian PearsRaw Asian Pears1670.910.0480.0040.21042.328NANANA14.320

White GrapefruitRaw White Grapefruit1310.40.0560.020.075033.429NANANA4.372.740.24

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

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

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

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

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

Strawberry GuavasRaw Strawberry Guavas2742.40.680.280.72069NANANANA21.42.30.87

CranberriesRaw Cranberries1830.520.0320.0870.13047.5172.6613.70.6414.31.830.91

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

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

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

CherimoyaRaw Cherimoya2982.70.920.630.11070.3512523.52.6126.231.07

BlueberriesRaw Blueberries2261.30.110.230.35057.539.519.719.40.449.532.941.1

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

PineappleRaw Pineapple1980.480.0360.0670.091052398.46.8723.85.562.141.15

PomegranatesRaw Pomegranates3294.640.4800.31074.254.3NANANA166.631.2

Prickly PearsRaw Prickly Pears1632.020.270.0910.74038NANANANA14.32.91.2

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

Red Sour CherriesRaw Red Sour Cherries1981.20.270.170.18048.333.71416.63.186.353.971.27

Casaba MelonsRaw Casaba Melons1110.40.0990.0870.06702622.6NANANA3.574.41.35

Sweet CherriesRaw Sweet Cherries2500.790.150.10.11063.55121.3260.68.334.21.43

CrabapplesRaw Crabapples3021.20.190.060.29079NANANANANA1.61.43

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

Frozen NanceNance, frozen, unsweetened2904.6NANANANA67.43318.814.2029.82.61.5

ApricotsRaw Apricots1911.550.1100.3104436.73.739.423.37.945.561.55

Sweetened Frozen BlueberriesBlueberries, frozen, sweetened3370.520.0440.0910.1308778.3NANANA8.731.61.55

Sweetened Dried CranberriesCranberries, dried, sweetened12224.330.350.0910.63032928810711862.7210.671.55

Sweetened Frozen Pineapple ChunksPineapple, frozen, chunks, sweetened3410.40.0280.060.07908883.7NANANA4.371.61.6

StrawberriesRaw Strawberries1271.20.060.260.36030.519.49.77.91.877.942.661.63

DurianRaw or Frozen Durian58321NANANA0108NANANANA155.831.7

JujubeRaw Jujube3140.79NANANA080.3NANANANANA4.761.9

Acerola JuiceRaw Acerola Juice911.20.270.170.1801918NANANA1.21.62

Frozen Red Sour CherriesCherries, sour, red, frozen, unsweetened1831.750.40.260.27043.735.8NANANA6.353.652.1

BreadfruitRaw Breadfruit4090.910.190.0710.19010843.7NANANA19.44.252.14

AvocadosRaw Avocados635588.440.56.640342.60.481.470.2426.67.942.2

Yellow PlantainsRaw Yellow Plantains4841.4000012769.534.334.50.716.755.162.2

Sweetened Frozen StrawberriesSliced Sweetened Frozen Strawberries3810.520.0280.110.15010395NANANA7.542.12.34

LemonRaw Lemons Without Peel1151.20.150.10.250379.92NANANA114.372.4

LimesRaw Limes1190.790.0870.0750.140426.7NANANA112.782.4

SoursopRaw Soursop2621.20.200.2706753.7NANANA133.972.4

Sugar-applesRaw Sugar-apples3731.150.1900.16094NANANANA17.58.182.4

BlackberriesRaw Blackberries1711.940.0560.370.7403819.49.539.170.28215.52.46

Sweetened Red Frozen RaspberriesRaspberries, frozen, red, sweetened4090.640.020.120.23010486.4NANANA17.52.782.58

RaspberriesRaw Raspberries2062.580.0750.50.99047.417.59.337.40.7925.84.762.74

Mammy-appleRaw Mammy-apple20220.5400.31049.6NANANANA1222.78

QuincesRaw Quinces2260.40.0400.19060.7NANANANA7.541.62.78

Custard-appleRaw Custard-apple4012.40.92NANA0100NANANANA9.536.752.8

Dried Japanese PersimmonsPersimmons, japanese, dried10872.34NANANA0291NANANANA57.55.482.94

Green PlantainsRaw Green Plantains6030.280.480.0240.099NA1469.14.054.330.718.734.962.98

Frozen StrawberriesStrawberries, frozen, unsweetened1390.440.0240.0910.12036.2188.681.478.331.72.98

Macronutrients in Top 100 Raw Fruits with the lowest Iron content per 14 oz

In the above table you can find and compare the amount of macronutrients in raw fruits , sorted by least amount of Iron per 14 ounces.

Top 5 raw fruits with least amount of iron per 14 ounces are:

Raw Asian Pears
Raw White Grapefruit
Raw Apples without skin
Raw StarFruit
Raw Pink and Red Grapefruit