Asian PearsRaw Asian Pears7141.640.0860.0070.3907650.4NANANA25.73.570
Candied fruitCandied fruit930.0650.0090.0070.01207775NANANA1.50.320.16
Chinese WaterchestnutsRaw Chinese Waterchestnuts3090.310.080.0310.09907415NANANA9.284.330.19
Sweetened Dried MangoMango, dried, sweetened941.10.270.150.05707462.3NANANA2.262.30.22
Canned Cranberry-orange RelishCranberry-orange relish, canned1690.170.02NANA078NANANANA00.510.34
Cranberry sauce, whole, canned, OCEAN SPRAYCranberry sauce, whole, canned, OCEAN SPRAY1900.0950.013NANA076.759.418.432.50.192.281.420.38
Sweetened Dried CranberriesCranberries, dried, sweetened971.060.0860.0220.15080.670.726.32915.45.160.170.38
Peach nectar, canned, with added ascorbic acidPeach nectar, canned, with added ascorbic acid6003.061.340.340.27071.66732.331.43.30.61.260.42
Papaya, canned, heavy syrup, drainedPapaya, canned, heavy syrup, drained1460.80.390.0190.12NA81.3769.8710.3562.20.20.42
Peach nectar, canned, with sucralose, without added ascorbic acidPeach nectar, canned, with sucralose, without added ascorbic acid6123.50.230.0180.0310717431.333.49.20.610.610.43
Apples no SkinRaw Apples without skin6250.810.130.0440.19079.86337.720.35.138.131.70.44
Pink Grapefruit Juice with CalciumPink or Red Grapefruit Juice with Added Calcium 7695.231.330.481.8059.561.22120.519.52.33.920.46
CassavaRaw Cassava1880.530.140.0320.06071.43.2NANANA3.382.550.51
Cranberry juice blend, 100% juice, bottled, with added vitamin C and calciumCranberry juice blend, 100% juice, bottled, with added vitamin C and calcium6670.80.01300.007072.765.33826.70.670.671.80.53
Baked Yellow PlantainsPlantains, yellow, baked1940.3100008041.37.47.3426.54.262.940.54
Rhubarb Frozen Cooked with SugarRhubarb, frozen, cooked, with sugar2590.130.03600.065080.774.2NANANA5.1710.54
White GrapefruitRaw White Grapefruit9090.910.130.0450.17076.566.5NANANA106.270.55
Valencia OrangesRaw Valencia Oranges6121.840.210.0980.27072.8NANANANA15.36.370.55
Bottled Pomegranate JuicePomegranate juice, bottled5561.60.4300.2807370.335.43500.560.830.56
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
Cherries, tart, dried, sweetened Cherries, tart, dried, sweetened 900.660.130.0830.092072.560.5NANANA2.251.130.61
Hash Brown PotatoesHome prepared Hash Brown Potatoes113142.130.384.94039.71.70.590.720.373.623.40.62
Frozen Crosscut French Fried Sweet PotatoesFrozen Crosscut French Fried Sweet Potatoes, Unprepared144161.33NANA036.69.27NANANA4.92.440.63
Canned Orange JuiceUnsweetened Canned Orange Juice6380.960.110.0450.17070.35615.514.5261.94.340.64
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
Grapefruit juice, white, bottled, unsweetened, OCEAN SPRAYGrapefruit juice, white, bottled, unsweetened, OCEAN SPRAY8115.2NANANA06162.4262510.64.864.380.65
Grapefruit juice cannedGrapefruit juice, white, canned or bottled, unsweetened8115.350.660.311.18.16162.426.32510.54.864.460.65
LongansRaw Longans5000.5NANANA075.7NANANANA5.56.550.65
Fried Green PlantainsPlantains, green, fried9711.53.60.212.28NA47.73.520.640.592.33.41.460.65
Sauteed Yellow OnionsOnions, yellow, sauteed24426.33.61.611.7NA19NA3.65.121.984.152.30.66
Juice, apple and grape blend, with added ascorbic acidJuice, apple and grape blend, with added ascorbic acid6000.720.140.0360.16074.865.538.822.34.441.20.960.66
Frozen Orange Juice ConcentrateOrange juice, frozen concentrate, unsweetened, undiluted2030.510.120.0340.093071.36015.313.331.62.034.860.67
Bosc PearsRaw Bosc Pears4480.4NANANANA724625.3119.45141.60.67
Frozen Orange Juice Concentrate with CalciumOrange juice, frozen concentrate, unsweetened, undiluted, with added calcium2040.510.120.0350.09406960.615.413.4322.044.90.67
Pears, canned, extra heavy syrup pack, solids and liquidsPears, canned, extra heavy syrup pack, solids and liquids3090.40.022NA0.09078NANANANA4.950.590.68
FeijoaRaw Feijoa4922.070.510.140.5307540.314.511.414.431.53.50.69
ApplesRaw Apples with skin5770.980.160.0520.25079.760341412141.50.69
Fruit juice smoothie, NAKED JUICE, MIGHTY MANGOFruit juice smoothie, NAKED JUICE, MIGHTY MANGO47600NANA071.459.5NANANA020.71
JackfruitRaw Jackfruit3162.020.620.250.047073.460.329301.334.745.430.73
Pan Fried Frozen Hash Brown PotatoesPan Fried In Canola Oil Frozen Hash Brown Potatoes137161.280.613.180390.3700.3604.43.630.74
Boiled Green PlantainsPlantains, green, boiled2480.20.180.0640.13NA72.35.580.870.943.776.452.70.74
Frozen Sweet Potato PuffsFrozen Sweet Potato Puffs, Unprepared1866.670.58NANA057.214.3NANANA3.542.530.75
Lemon juice from concentrate, bottled, CONCORDLemon juice from concentrate, bottled, CONCORD12500.88NANANANA6717.88.259.50NA50.75
Canned Cranberry Sauce sweetenedCranberry sauce, canned, sweetened1890.280.0130.0230.036076.26018.4330.192.081.70.77
CarambolaRaw StarFruit9683.20.180.261.506538.5NANANA27100.77
Sauteed Green Sweet PeppersPeppers, sweet, green, sauteed25930.64.1213.30115.62.82.804.6620.78
Canned Maraschino CherriesDrained Canned Maraschino Cherries1820.380.0710.0490.051076.370.5NANANA5.80.40.78
Bottled Apple JuiceApple juice, canned or bottled, unsweetened, without added ascorbic acid6520.850.140.0460.22073.762.737.4178.21.30.650.78
Figs, canned, extra heavy syrup pack, solids and liquidsFigs, canned, extra heavy syrup pack, solids and liquids2800.280.056NA0.13078NANANANANA1.070.79
Plantains, yellow, fried, Latino restaurantPlantains, yellow, fried, Latino restaurant1279.552.30.282.56NA5227.76.186.3154.071.80.79
Frozen Potato PuffsFrozen Potato Puffs, Unprepared16914.72.40.394.9041.80.4700.270.223.883.250.79
Chilled Orange JuiceChilled Orange Juice from Concentrate6120.730.0860.0430.14070.75113.712.724.61.844.160.8
Navel OrangesRaw Navel Oranges6120.920.10.0550.14076.85213.81226.213.55.570.8
MangosRaw Mangos5001.90.460.260.09507568.323.4103584.10.8
Juice, apple, grape and pear blend, with added ascorbic acid and calciumJuice, apple, grape and pear blend, with added ascorbic acid and calcium5770.690.120.040.19074.857.434203.171.150.980.81
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
Dried Japanese PersimmonsPersimmons, japanese, dried1090.65NANANA080.4NANANANA161.50.81
Sweet Cucumber PicklesPickles, cucumber, sweet (includes bread and butter pickles)3301.350.220.20.15069.760.22930.203.31.90.82
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
Frozen French Fried Yellow Fleshed Potatoes Unprepared Frozen French Fried Yellow Fleshed Potatoes185112.64NANA046.30.69NANANA4.074.570.89
Pears, canned, heavy syrup pack, solids and liquidsPears, canned, heavy syrup pack, solids and liquids4050.530.02800.12077.761.62424.75.686.50.810.89
Pears, canned, heavy syrup, drainedPears, canned, heavy syrup, drained4050.730.04100.17077.466.6NANANA110.970.89
ClementinesRaw Clementines6380.96NANANANA76.758.610.51038115.430.89
Bartlett PearsRaw Bartlett Pears4760.76NANANANA71.54632122.0514.81.860.9
Peaches, canned, extra heavy syrup pack, solids and liquidsPeaches, canned, extra heavy syrup pack, solids and liquids3130.0940.009NA0.044081.4NANANANA3.131.470.91
Oven-heated Frozen Potato PuffsPotato puffs, frozen, oven-heated156142.60.323.35042.60.4200.30.133.133.330.91
Microwave Cooked Apples no skinMicrowave cooked raw apples without skin5362.250.360.110.5407762NANANA151.50.91
Pan-fried Refrigerated Hash Brown PotatoesRefrigerated Hash Brown Potatoes, Pan-fried In Canola Oil12412.810.982.560421.440.560.7604.4640.92
Red Anjou PearsRaw Red Anjou Pears4840.68NANANANA72.34631.413.31.2614.51.60.92
Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume waterPineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water5880.180.0120.0240.035074.573.4NANANA1.182.350.94
Jackfruit, canned, syrup packJackfruit, canned, syrup pack3260.46NANANA078NANANANA2.931.170.95
PearsRaw Pears5260.740.120.0050.4908051.333.813.73.7416.31.90.95
Java-plumRaw Java-plum5001.15NANANA077.8NANANANANA3.60.95
Figs, canned, heavy syrup pack, solids and liquidsFigs, canned, heavy syrup pack, solids and liquids3410.340.06800.1607870.6NANANA7.51.30.95
Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, extra heavy syrup, solids and liquidsFruit cocktail, (peach and pineapple and pear and grape and cherry), canned, extra heavy syrup, solids and liquids3410.240.0340.0140.092078NANANANA3.751.330.95
Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, extra heavy syrup, solids and liquidsFruit salad, (peach and pear and apricot and pineapple and cherry), canned, extra heavy syrup, solids and liquids3410.20.0310.010.082077.6NANANANA3.41.130.95
Ruby Red grapefruit juice blend (grapefruit, grape, apple), OCEAN SPRAY, bottled, with added vitamin CRuby Red grapefruit juice blend (grapefruit, grape, apple), OCEAN SPRAY, bottled, with added vitamin C6820.680.055NANA071.870.2322612.31.363.40.95
Strawberry GuavasRaw Strawberry Guavas4352.60.750.310.79075.5NANANANA23.52.520.96
Stir-Fried Soybeans SproutsStir-Fried Sprouted Soybeans240172.361.138.5022.6NANANANA1.9231.40.96
Medjool DatesDates, medjool1080.16NANANANA817234.736.50.577.261.960.97
Golden RaisinsGolden Seedless Raisins1000.20.0650.0190.038079.865.534.63103.33.270.98
ZESPRI SunGold KiwifruitRaw ZESPRI SunGold Kiwifruit4761.330.310.20.2907558.627.6255.86.674.861
Grapefruit juice, white, frozen concentrate, unsweetened, undilutedGrapefruit juice, white, frozen concentrate, unsweetened, undiluted2050.990.130.0490.1807170NANANA0.824.051
Pickled Green OlivesCanned Pickled Green Olives20731.74.20.192.507.941.1NANANA6.832.131
Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume waterGrapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water7320.950.140.0510.1807170.5NANANA0.734.021.02
Dry Mashed Potatoes FlakesDehydrated Mashed Potatoes Flakes84.70.350.140.0230.079068.82.850.830.750.845.67.071.03
Cherries, sweet, canned, extra heavy syrup pack, solids and liquidsCherries, sweet, canned, extra heavy syrup pack, solids and liquids2940.440.0970.0650.068077NANANANA4.41.741.03
AvocadosRaw Avocados18827.540.233.140161.240.230.690.1112.63.751.03
Macronutrients in Top 100 Fruits & Vegetables with the lowest Iron content per 300 kcal
In the above table you can find and compare the amount of macronutrients in all fruits & vegetables , sorted by least amount of Iron per 300 calories.
Top 5 fruits & vegetables with least amount of iron per 300 calories are:
- Raw Asian Pears
- Candied fruit
- Raw Chinese Waterchestnuts
- Sweetened Dried Mango
- Canned Cranberry-orange Relish