Asian PearsRaw Asian Pears7141.640.0860.0070.3907650.4NANANA25.73.570
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
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
CarambolaRaw StarFruit9683.20.180.261.506538.5NANANA27100.77
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
Medjool DatesDates, medjool1080.16NANANANA817234.736.50.577.261.960.97
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
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
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
American Type GrapesRaw American Type Grapes4481.570.510.110.35076.872.8NANANA4.032.821.3
Fresh Orange juiceRaw Orange juice6671.330.160.0730.19069.356141227.61.334.671.33
Yellow PlantainsRaw Yellow Plantains2460.86000078.44321.221.40.444.23.21.35
Muscadine GrapesRaw Muscadine Grapes5262.47NANANANA73.3NA20.619.3320.54.261.37
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
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
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
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
Extra Sweet PineappleRaw Extra Sweet Pineapple5880.65NANANANA79.460.712.610388.243.11.65
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
PapayasRaw Papayas6981.80.570.330.077075.554.62628.50123.281.74
LoquatsRaw Loquats6381.280.260.0830.49077.5NANANANA112.741.8
Passion-fruit Juice, YellowRaw Passion-fruit Juice, Yellow5000.90.07500.53072.371.3NANANA13.351.8
JujubeRaw Jujube3800.76NANANA077NANANANANA4.561.82
Dried LitchisLitchis, dried1081.30.290.190.2076.671.6NANANA54.11.84
Sweetened Frozen StrawberriesSliced Sweetened Frozen Strawberries3130.410.0220.0840.1208175NANANA5.941.661.84
Cantaloupe MelonsRaw Cantaloupe Melons8821.680.450.410.3107269.416.513.638.47.947.41.85
Mamey SapoteRaw Mamey Sapote2421.10.410.20.027077.748.718.519.49.9133.51.9
Sweetened Red Frozen RaspberriesRaspberries, frozen, red, sweetened2910.470.0150.0870.1707663.4NANANA132.041.9
NectarinesRaw Nectarines6822.20.170.0140.7607253.89.3410.733.211.67.231.9
Sugar-applesRaw Sugar-apples3190.930.1500.13075.4NANANANA146.571.9
Red Sour CherriesRaw Red Sour Cherries6001.80.410.260.280735121254.89.661.92
Peaches, YellowRaw Yellow Peaches7691.920.150.0150.65073.464.511.81536.611.571.92
Dried Zante CurrantsCurrants, zante, dried1030.230.0880.0120.036079.664.433.63104.553.551.94
Custard-appleRaw Custard-apple2971.80.69NANA075NANANANA7.135.052.1
GooseberriesRaw Gooseberries6823.950.260.311.85069.4NANANANA29.362.1
Prickly PearsRaw Prickly Pears7323.730.490.171.36070NANANANA26.35.342.2
WatermelonRaw Watermelon10001.50.1600.5075.56233.6161246.12.4
Raw Sulfured Dried PearsPears, dried, sulfured, uncooked1150.720.040.0020.1708071.2NANANA8.62.142.4
ApricotsRaw Apricots6252.440.1700.48069.557.85.881536.712.58.752.44
Raw Dried FigsFigs, dried, uncooked1201.120.1700.4207757.727.6300.084123.982.45
Orange PeelRaw Orange Peel3090.620.0740.0340.09077.3NANANANA32.84.642.47
SoursopRaw Soursop4551.360.2300.31076.561.5NANANA154.552.73
Macronutrients in Top 100 Raw Fruits with the lowest Iron content per 300 kcal
In the above table you can find and compare the amount of macronutrients in raw fruits , sorted by least amount of Iron per 300 calories.
Top 5 raw fruits with least amount of iron per 300 calories are:
- Raw Asian Pears
- Sweetened Dried Mango
- Sweetened Dried Cranberries
- Raw Apples without skin
- Raw White Grapefruit