Asian PearsRaw Asian Pears1911.040.0540.0050.24048.332NANANA16.32.270
White GrapefruitRaw White Grapefruit1500.450.0640.0230.08603833NANANA53.130.27
Chinese WaterchestnutsRaw Chinese Waterchestnuts4400.450.120.0450.15010921.8NANANA13.66.350.27
Apples no SkinRaw Apples without skin2180.590.0950.0320.140584627.414.73.75.91.220.32
CarambolaRaw StarFruit1411.50.0860.120.71030.518NANANA12.74.70.36
Pink GrapefruitRaw Pink and Red Grapefruit1910.640.0950.0360.13048.431.38.037.3167.263.50.36
Lemon JuiceRaw Lemon Juice1001.10.180.0410.054031.311.454.51.951.361.60.36
GrapefruitRaw Grapefruit1450.450.0640.0230.086036.731.7NANANA52.860.41
Lime JuiceRaw Lime Juice1130.320.0360.0360.0680387.672.772.722.181.81.90.41
Valencia OrangesRaw Valencia Oranges2221.360.160.0730.2054NANANANA11.34.70.41
Florida OrangesRaw Florida Oranges2090.950.110.050.14052.341.5NANANA113.180.41
ButterburRaw Butterbur63.50.18NANANA016.4NANANANANA1.770.45
OrangesRaw Oranges2130.540.0680.0320.082053.342.4NANANA114.260.45
PummeloRaw Pummelo1720.18NANANA043.6NANANANA4.543.450.5
ApplesRaw Apples with skin2360.770.130.0410.2062.64726.8119.4111.180.54
LongansRaw Longans2720.45NANANA068.7NANANANA55.940.59
Navel OrangesRaw Navel Oranges2220.680.0770.0410.105738.610.28.9419.49.984.130.59
ClementinesRaw Clementines2130.68NANANANA54.541.67.447.2277.73.860.64
FeijoaRaw Feijoa2771.90.470.130.490693713.410.513.3293.220.64
Bosc PearsRaw Bosc Pears3040.41NANANANA7346.425.611.29.57141.630.68
Japanese PersimmonsRaw Japanese Persimmons3180.860.0910.0180.18084.35725.224.7716.32.630.68
Japanese PersimmonsRaw Japanese Persimmons3180.860.0910.0180.18084.35725.224.7716.32.630.68
Japanese PersimmonsRaw Japanese Persimmons3180.860.0910.0180.18084.35725.224.7716.32.630.68
Japanese PersimmonsRaw Japanese Persimmons3180.860.0910.0180.18084.35725.224.7716.32.630.68
TangerinesRaw Tangerines2401.40.180.0820.22060.548119.6627.48.163.670.68
MangosRaw Mangos2721.720.420.230.0860686221.29.131.67.263.70.73
Honeydew MelonsRaw Honeydew Melons1630.640.170.150.12041.23713.41211.23.632.450.77
PlumsRaw Plums2091.270.07700.20524514237.126.353.180.77
Frozen BlueberriesBlueberries, frozen, unsweetened2312.90.240.510.76055.238.3NANANA12.21.90.82
PearsRaw Pears2590.640.10.0050.4206944.22911.83.22141.630.82
Java-plumRaw Java-plum2721.04NANANA070.6NANANANANA3.270.86
Bartlett PearsRaw Bartlett Pears2860.73NANANANA684430.711.31.95141.770.86
Red Anjou PearsRaw Red Anjou Pears2810.64NANANANA67.843.329.412.41.1813.61.50.86
CeleryRaw Celery63.50.770.1900.36013.56.081.681.80.367.263.130.91
White Gourd-flowered Raw White Gourd-flowered 63.50.0910.009NA0.041015.4NANANANA2.272.80.91
Pink Grapefruit JuiceRaw Pink Grapefruit Juice1770.450.0640.0230.086041.7NANANANANA2.270.91
White Grapefruit JuiceRaw White Grapefruit Juice1770.450.0640.0230.086041.741.3NANANA0.452.270.91
Fresh Orange juiceRaw Orange juice2040.910.110.050.13047389.68.218.80.913.180.91
Tangerine JuiceRaw Tangerine Juice1950.910.110.050.1304645NANANA0.912.270.91
WatercressRaw Watercress500.450.120.10.05405.850.91NANANA2.2710.40.91
ZESPRI SunGold KiwifruitRaw ZESPRI SunGold Kiwifruit2861.270.290.20.27071.655.826.3245.536.354.630.95
Cantaloupe MelonsRaw Cantaloupe Melons1540.860.230.210.1603735.78.5719.74.13.80.95
OnionsRaw Onions1810.450.190.0180.059042.419.25.858.944.57.750.95
Peeled CucumberRaw Peeled Cucumber45.40.730.350.0450.04509.86.263.42.8603.182.681
Strawberry GuavasRaw Strawberry Guavas3132.720.780.320.83078.7NANANANA24.52.631
CranberriesRaw Cranberries2090.590.0360.10.15054.319.43.0415.60.7316.32.11.04
EggplantRaw Eggplant1130.820.150.0590.29026.71677.171.1813.64.451.04
JackfruitRaw Jackfruit4312.90.880.360.068010586.541.7431.96.87.81.04
Sweetened Dried MangoMango, dried, sweetened14475.351.30.730.280356301NANANA11111.04
Witloof ChicoryRaw Witloof Chicory770.450.110.0270.17018NANANANA144.11.1
Passion-fruit Juice, PurpleRaw Passion-fruit Juice, Purple2310.230.01800.13061.760.8NANANA0.911.771.1
Green Anjou PearsRaw Green Anjou Pears2990.45NANANANA71.64427.5151.51421.1
WatermelonRaw Watermelon1360.680.07300.23034.22815.27.175.51.82.771.1
PapayasRaw Papayas1951.180.370.210.0504935.51718.607.72.131.13
Peaches, YellowRaw Yellow Peaches1771.130.0860.0090.38043.3386.948.8521.66.84.131.13
Jalapeno PeppersRaw Jalapeno Peppers1321.680.420.230.28029.518.7126.7012.74.131.13
Traditional PineappleTraditional Raw Pineapple2040.59NANANANA53.637.68.8821NA2.51.13
BananasRaw Bananas4041.50.510.120.21010455.52222.61111.84.941.18
Muscadine GrapesRaw Muscadine Grapes2592.13NANANANA63NA17.816.62.617.73.671.18
GuavasRaw Common Guavas3084.31.230.511.306540.5NANANA24.511.61.18
Sweet OnionsRaw Sweet Onions1450.36NANANA034.222.89.1610.33.274.13.631.18
CassavaRaw Cassava7261.270.340.0770.1501737.7NANANA8.166.171.22
CherimoyaRaw Cherimoya3403.11.060.720.13080.358.428.527313.67.121.22
TomatoesRaw Ripe Red Tomatoes81.60.910.130.0140.36017.6126.25.6705.4441.22
BlueberriesRaw Blueberries2591.50.130.260.4065.74522.5220.5113.361.27
CucumberRaw Whole Cucumber680.50.170.0230.13016.57.573.953.450.142.272.951.27
LoquatsRaw Loquats2130.910.180.0590.35055NANANANA7.71.951.27
NectarinesRaw Nectarines2001.450.110.0090.504835.86.27.12227.74.81.27
Extra Sweet PineappleRaw Extra Sweet Pineapple2310.5NANANANA61.2479.757.729.36.352.41.27
American Type GrapesRaw American Type Grapes3041.60.520.110.36077.873.7NANANA4.12.861.3
Coconut WaterCoconut Water (liquid From Coconuts)860.910.800.00901712NANANA53.271.3
PineappleRaw Pineapple2270.540.0410.0770.1059.544.79.67.85276.352.451.3
CarrotsRaw Carrots1861.10.150.0090.45043.521.52.52.6816.312.74.21.36
Maitake MushroomsRaw Maitake Mushrooms1410.860.1400.41031.69.407.9012.28.81.36
PomegranatesRaw Pomegranates3765.30.5400.3608562NANANA187.571.36
Prickly PearsRaw Prickly Pears1862.30.30.10.84043.4NANANANA16.33.31.36
TurnipsRaw Turnips1270.450.050.180.05402917.2NANANA8.164.11.36
Napa CabbageRaw Chinese Napa Cabbage72.60.910.20.260.068014.76.4NANANA5.445.441.4
GooseberriesRaw Gooseberries2002.630.170.211.23046NANANANA19.541.4
Green KiwifruitRaw Green Kiwifruit2772.360.130.191.1066.540.819.718.60.6813.65.171.4
LitchisRaw Litchis29920.450.290.307569NANANA5.93.761.4
UV Exposed Portabella MushroomsRaw Portabella Mushrooms Exposed to UV1001.60.27NANA017.611.32.229.105.99.571.4
Portabella MushroomsRaw Portabella Mushrooms1001.60.04500.67017.611.32.229.105.99.571.4
Spaghetti Winter SquashRaw Spaghetti Winter Squash1412.60.530.680.41031.312.5NANANA6.82.91.4
Red Sour CherriesRaw Red Sour Cherries2271.360.310.20.21055.238.516193.637.264.541.45
Frozen Chopped OnionsFrozen Chopped Onions, Unprepared1320.450.0770.0090.17031NANANANA8.163.61.5
Fruit ChayoteRaw Fruit Chayote860.590.130.160.095020.57.53NANANA7.73.71.54
Casaba MelonsRaw Casaba Melons1270.450.110.10.07703026NANANA4.15.031.54
Green Sweet PeppersRaw Green Sweet Peppers910.770.260.0360.24021115.15.260.57.73.91.54
RadishesRaw Radishes72.60.450.150.140.077015.48.443.224.760.457.263.11.54
Summer SquashRaw All Varieties Summer Squash72.60.820.20.250.150159.984.33.40.1455.51.6
Sweet CherriesRaw Sweet Cherries2860.910.170.120.12072.65824.4300.689.534.81.63
CrabapplesRaw Crabapples3451.360.220.0680.33090NANANANANA1.81.63
Drumstick PodsRaw Drumstick Pods1680.910.15NANA038.7NANANANA14.59.531.63
Dishcloth GourdRaw Dishcloth Gourd910.910.073NA0.39019.79.16NANANA55.441.63
Red Or Green GrapesRaw Red Or Green Grapes3130.730.240.050.1708270.23732.70.684.13.271.63
Passion-fruit Juice, YellowRaw Passion-fruit Juice, Yellow2720.820.06800.48065.564.6NANANA0.913.041.63
FigsRaw Figs3361.360.2700.6508773.8NANANA133.41.68
Sweetened Frozen Peach SlicesPeaches, frozen, sliced, sweetened4260.590.0640.0090.290109101NANANA8.162.861.68
Zucchini Summer Squash with SkinRaw Zucchini Summer Squash with Skin771.450.380.280.1401411.36.264.850.234.545.51.68
Macronutrients in Top 100 Raw Fruits, Nuts & Vegetables with the lowest Iron content per 1 lb
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 1 pound.
Top 5 raw fruits, nuts & vegetables with least amount of iron per 1 pound are:
- Raw Asian Pears
- Raw White Grapefruit
- Raw Chinese Waterchestnuts
- Raw Apples without skin
- Raw StarFruit