Asian PearsRaw Asian Pears7141.640.0860.0070.3907650.4NANANA25.73.570
Chinese WaterchestnutsRaw Chinese Waterchestnuts3090.310.080.0310.09907415NANANA9.284.330.19
Sweetened Dried MangoMango, dried, sweetened941.10.270.150.05707462.3NANANA2.262.30.22
Sweetened Dried CranberriesCranberries, dried, sweetened971.060.0860.0220.15080.670.726.32915.45.160.170.38
Apples no SkinRaw Apples without skin6250.810.130.0440.19079.86337.720.35.138.131.70.44
CassavaRaw Cassava1880.530.140.0320.06071.43.2NANANA3.382.550.51
White GrapefruitRaw White Grapefruit9090.910.130.0450.17076.566.5NANANA106.270.55
Valencia OrangesRaw Valencia Oranges6121.840.210.0980.27072.8NANANANA15.36.370.55
Pink GrapefruitRaw Pink and Red Grapefruit71410.150.0570.2107649.212.611.52511.45.50.57
Florida OrangesRaw Florida Oranges6521.370.160.0720.2075.359.6NANANA15.74.570.59
OrangesRaw Oranges6380.770.0960.0450.1107559.7NANANA15.360.64
Japanese PersimmonsRaw Japanese Persimmons4290.810.0860.0170.17079.753.72423.36.615.42.50.64
Japanese PersimmonsRaw Japanese Persimmons4290.810.0860.0170.17079.753.72423.36.615.42.50.64
Japanese PersimmonsRaw Japanese Persimmons4290.810.0860.0170.17079.753.72423.36.615.42.50.64
Japanese PersimmonsRaw Japanese Persimmons4290.810.0860.0170.17079.753.72423.36.615.42.50.64
LongansRaw Longans5000.5NANANA075.7NANANANA5.56.550.65
Bosc PearsRaw Bosc Pears4480.4NANANANA724625.3119.45141.60.67
FeijoaRaw Feijoa4922.070.510.140.5307540.314.511.414.431.53.50.69
ApplesRaw Apples with skin5770.980.160.0520.25079.760341412141.50.69
JackfruitRaw Jackfruit3162.020.620.250.047073.460.329301.334.745.430.73
Frozen Sweet Potato PuffsFrozen Sweet Potato Puffs, Unprepared1866.670.58NANA057.214.3NANANA3.542.530.75
CarambolaRaw StarFruit9683.20.180.261.506538.5NANANA27100.77
Frozen Potato PuffsFrozen Potato Puffs, Unprepared16914.72.40.394.9041.80.4700.270.223.883.250.79
Navel OrangesRaw Navel Oranges6120.920.10.0550.14076.85213.81226.213.55.570.8
MangosRaw Mangos5001.90.460.260.09507568.323.4103584.10.8
Dried Japanese PersimmonsPersimmons, japanese, dried1090.65NANANA080.4NANANANA161.50.81
Dried Japanese PersimmonsPersimmons, japanese, dried1090.65NANANA080.4NANANANA161.50.81
Dried Japanese PersimmonsPersimmons, japanese, dried1090.65NANANA080.4NANANANA161.50.81
Dried Japanese PersimmonsPersimmons, japanese, dried1090.65NANANA080.4NANANANA161.50.81
GrapefruitRaw Grapefruit9380.940.130.0470.18075.865.4NANANA10.35.90.84
TangerinesRaw Tangerines5661.750.220.10.27075.56013.61234.2104.60.85
Sweetened Dried BlueberriesBlueberries, dried, sweetened952.370.190.151.08075.764NANANA7.12.370.85
PummeloRaw Pummelo7890.32NANANA076NANANANA7.960.87
BananasRaw Bananas3371.10.380.0910.1607741.216.316.88.068.763.670.88
DurianRaw or Frozen Durian20411NANANA055.3NANANANA7.7630.88
ClementinesRaw Clementines6380.96NANANANA76.758.610.51038115.430.89
Bartlett PearsRaw Bartlett Pears4760.76NANANANA71.54632122.0514.81.860.9
Red Anjou PearsRaw Red Anjou Pears4840.68NANANANA72.34631.413.31.2614.51.60.92
PearsRaw Pears5260.740.120.0050.4908051.333.813.73.7416.31.90.95
Java-plumRaw Java-plum5001.15NANANA077.8NANANANANA3.60.95
Strawberry GuavasRaw Strawberry Guavas4352.60.750.310.79075.5NANANANA23.52.520.96
HickorynutsDried Hickorynuts45.729.43.20.489.408.33NANANANA2.925.80.97
Medjool DatesDates, medjool1080.16NANANANA817234.736.50.577.261.960.97
Sweetened Coconut FlakesPackaged Sweetened Coconut Meat Flakes65.818.417.400.15034240.0070.35246.52.060.99
ZESPRI SunGold KiwifruitRaw ZESPRI SunGold Kiwifruit4761.330.310.20.2907558.627.6255.86.674.861
AvocadosRaw Avocados18827.540.233.140161.240.230.690.1112.63.751.03
Frozen BlueberriesBlueberries, frozen, unsweetened5883.760.310.660.98071.649.7NANANA162.471.06
CherimoyaRaw Cherimoya4002.720.930.640.1107151.52523.72.64126.31.08
Lime JuiceRaw Lime Juice12000.840.0960.0960.18010120.37.327.25.764.85.041.08
Frozen Par Fried Breaded Onion RingsFrozen Par Fried Breaded Onion Rings, Unprepared11616.45.270.172.97035.5NANANANA2.13.661.1
PomegranatesRaw Pomegranates3614.230.4300.29067.649.4NANANA14.56.041.1
Deglet Noor DatesDates, deglet noor1060.410.0340.0030.01708067.4212125.38.52.61.1
Lemon JuiceRaw Lemon Juice13643.270.550.120.1609434.41513.55.864.14.771.1
Green Anjou PearsRaw Green Anjou Pears4550.45NANANANA71.844.227.5151.51421.1
PecansPecans nuts43.431.22.70.438.96061.720.0170.0171.74.1741.1
BrazilnutsDried Brazilnuts45.530.57.340.0161105.341.06001.063.46.51.1
PlumsRaw Plums6521.830.1100.29074.564.7203310.29.134.571.1
GuavasRaw Common Guavas4414.21.20.491.2706339.4NANANA2411.31.15
Dried PlumsRaw Dried Plums1250.480.110.0210.05508047.715.5320.198.882.731.16
Sweetened Frozen Peach SlicesPeaches, frozen, sliced, sweetened3190.410.0450.0060.2076.570.8NANANA5.7421.2
Dried BeechnutsNuts, beechnuts, dried52262.980.899.58017.4NANANANANA3.231.3
American Type GrapesRaw American Type Grapes4481.570.510.110.35076.872.8NANANA4.032.821.3
Onions FlakesDry Onions Flakes860.40.0670.0080.15071.632NANANA7.97.71.33
Fresh Orange juiceRaw Orange juice6671.330.160.0730.19069.356141227.61.334.671.33
Frozen Wedge Cut French Fried PotatoesFrozen Wedge Cut French Fried Potatoes, Unprepared185143.4NANA0410.63NANANA4.444.741.33
WalnutsEnglish Walnuts46302.84.1717.506.31.20.0410.0371.13.0771.33
Yellow PlantainsRaw Yellow Plantains2460.86000078.44321.221.40.444.23.21.35
Muscadine GrapesRaw Muscadine Grapes5262.47NANANANA73.3NA20.619.3320.54.261.37
YamRaw Yam2540.430.0940.0310.160711.27NANANA10.43.91.37
Sweetened Frozen BlueberriesBlueberries, frozen, sweetened3530.460.0390.0810.12077.569.6NANANA7.761.41.38
Sweetened Frozen Pineapple ChunksPineapple, frozen, chunks, sweetened3490.350.0240.0520.07077.473.6NANANA3.841.41.4
Tangerine JuiceRaw Tangerine Juice6981.40.170.0770.2070.569NANANA1.43.51.4
LitchisRaw Litchis45520.450.30.307569.2NANANA5.93.771.4
Passion-fruit Juice, PurpleRaw Passion-fruit Juice, Purple5880.290.02400.1708079NANANA1.182.31.4
Honeydew MelonsRaw Honeydew Melons8331.170.320.280.22075.867.724.722.320.76.674.51.4
CrabapplesRaw Crabapples3951.20.190.0590.29078.8NANANANANA1.581.42
Raw European ChestnutsNuts, chestnuts, european, raw, unpeeled1413.20.60.131.12064NANANANA11.43.41.42
Peeled European ChestnutsPeeled Raw European Chestnuts1531.90.360.0810.67067.6NANANANANA2.51.44
Pinyon Pine NutsDried Pinyon Pine Nuts47.7294.470.381209.2NANANANA5.15.51.46
Dried PilinutsNuts, pilinuts, dried41.73313NA3.1701.66NANANANANA4.51.47
TaroRaw Taro2680.540.110.0670.160711.07NANANA1141.47
BlueberriesRaw Blueberries5261.740.150.310.46076.352.42625.70.5812.63.91.47
Green PlantainsRaw Green Plantains1970.140.240.0120.049NA72.44.522.150.364.342.471.5
CranberriesRaw Cranberries6520.850.0520.140.22078284.3722.41.0423.531.5
FigsRaw Figs4051.20.2400.58077.866NANANA11.83.041.5
Dried CoconutDried Coconut Meat45.529.32600.32010.83.34NANANA7.43.131.5
Green KiwifruitRaw Green Kiwifruit4922.560.140.211.207244.221.420.20.7414.85.61.52
Pink Grapefruit JuiceRaw Pink Grapefruit Juice7690.770.110.0380.15070.8NANANANANA3.851.54
White Grapefruit JuiceRaw White Grapefruit Juice7690.770.110.0380.15070.870NANANA0.773.851.54
Macadamia NutsRaw Macadamia Nuts41.831.75.040.0860.5405.771.90.0290.0291.853.63.31.54
Frozen NanceNance, frozen, unsweetened4114.77NANANANA69.73419.414.70312.71.56
Red Or Green GrapesRaw Red Or Green Grapes4350.70.230.0480.16078.767.335.331.30.653.93.131.57
BreadfruitRaw Breadfruit2910.670.140.0520.1407932NANANA14.33.11.57
OnionsRaw Onions7500.750.320.030.098070329.6814.87.4312.88.251.58
Extra Sweet PineappleRaw Extra Sweet Pineapple5880.65NANANANA79.460.712.610388.243.11.65
Frozen Sweet PotatoFrozen Sweet Potato, Unprepared3130.560.120.0410.21069.4NANANANA5.35.341.66
Traditional PineappleTraditional Raw Pineapple6670.87NANANANA78.855.31311.730.6NA3.671.67
Sweet CherriesRaw Sweet Cherries4760.950.180.120.13076.26125.631.40.71105.051.7
Raw Sulfured Dried ApplesApples, dried, sulfured, uncooked1230.40.0640.020.095081.370.6NANANA10.71.151.73
PineappleRaw Pineapple6000.720.0540.10.14078.75912.710.4368.43.241.74
Macronutrients in Top 100 Raw Fruits, Nuts & Vegetables with the lowest Iron content per 300 kcal
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 300 calories.
Top 5 raw fruits, nuts & vegetables with least amount of iron per 300 calories are:
- Raw Asian Pears
- Raw Chinese Waterchestnuts
- Sweetened Dried Mango
- Sweetened Dried Cranberries
- Raw Apples without skin