Asian PearsRaw Asian Pears11902.740.140.0120.64012784NANANA435.950
Candied fruitCandied fruit1550.110.0160.0120.020128125NANANA2.50.530.26
Sweetened Dried MangoMango, dried, sweetened1571.850.450.250.0960123104NANANA3.763.840.36
Canned Cranberry-orange RelishCranberry-orange relish, canned2810.280.034NANA0130NANANANA00.840.56
Cranberry sauce, whole, canned, OCEAN SPRAYCranberry sauce, whole, canned, OCEAN SPRAY3160.160.022NANA01289930.7540.323.82.370.63
Sweetened Dried CranberriesCranberries, dried, sweetened1621.770.140.0370.2601341184448.225.68.60.280.63
Peach nectar, canned, with added ascorbic acidPeach nectar, canned, with added ascorbic acid10005.12.240.570.45011911253.852.35.512.10.7
Papaya, canned, heavy syrup, drainedPapaya, canned, heavy syrup, drained2431.330.650.0320.2NA13612716.517933.640.340.7
Peach nectar, canned, with sucralose, without added ascorbic acidPeach nectar, canned, with sucralose, without added ascorbic acid10205.80.380.0310.051011812352.255.715.31.021.020.71
Apples no SkinRaw Apples without skin10421.350.220.0730.32013310563348.5413.52.80.73
Pink Grapefruit Juice with CalciumPink or Red Grapefruit Juice with Added Calcium 12828.72.20.79309910235.334.232.63.856.540.77
Cranberry juice blend, 100% juice, bottled, with added vitamin C and calciumCranberry juice blend, 100% juice, bottled, with added vitamin C and calcium11111.330.02200.011012110963.344.41.11.130.89
Baked Yellow PlantainsPlantains, yellow, baked3230.5200001336912.312.2447.14.90.9
Rhubarb Frozen Cooked with SugarRhubarb, frozen, cooked, with sugar4310.220.0600.110134124NANANA8.621.70.91
White GrapefruitRaw White Grapefruit15151.50.210.0760.290127111NANANA16.710.50.91
Valencia OrangesRaw Valencia Oranges10203.060.360.160.450121NANANANA25.510.60.92
Bottled Pomegranate JuicePomegranate juice, bottled9262.70.7100.460122117595800.931.40.93
Pink GrapefruitRaw Pink and Red Grapefruit11901.670.250.0950.35012782211941.8199.170.95
Florida OrangesRaw Florida Oranges10872.30.270.120.34012599NANANA267.60.98
Cherries, tart, dried, sweetened Cherries, tart, dried, sweetened 1501.10.220.140.150121101NANANA3.751.881.02
Canned Orange JuiceUnsweetened Canned Orange Juice10641.60.190.0740.290117932624433.27.231.06
OrangesRaw Oranges10641.280.160.0740.19012599NANANA25.5101.06
Japanese PersimmonsRaw Japanese Persimmons7141.360.140.0290.28013389.539.7391125.74.141.07
Japanese PersimmonsRaw Japanese Persimmons7141.360.140.0290.28013389.539.7391125.74.141.07
Japanese PersimmonsRaw Japanese Persimmons7141.360.140.0290.28013389.539.7391125.74.141.07
Japanese PersimmonsRaw Japanese Persimmons7141.360.140.0290.28013389.539.7391125.74.141.07
Grapefruit juice, white, bottled, unsweetened, OCEAN SPRAYGrapefruit juice, white, bottled, unsweetened, OCEAN SPRAY13518.65NANANA010110443.641.517.78.17.31.1
Grapefruit juice cannedGrapefruit juice, white, canned or bottled, unsweetened13518.91.10.511.8513.510210443.84217.48.17.431.1
LongansRaw Longans8330.83NANANA0126NANANANA9.17111.1
Fried Green PlantainsPlantains, green, fried162195.970.353.8NA79.65.871.070.993.85.662.431.1
Juice, apple and grape blend, with added ascorbic acidJuice, apple and grape blend, with added ascorbic acid10001.20.230.060.27012510964.637.27.421.61.1
Frozen Orange Juice ConcentrateOrange juice, frozen concentrate, unsweetened, undiluted3380.840.20.0570.16011910025.522.252.73.388.11.1
Bosc PearsRaw Bosc Pears7460.67NANANANA12076.34218.515.7232.71.1
Frozen Orange Juice Concentrate with CalciumOrange juice, frozen concentrate, unsweetened, undiluted, with added calcium3400.850.20.0580.16011510125.722.4533.48.161.12
Pears, canned, extra heavy syrup pack, solids and liquidsPears, canned, extra heavy syrup pack, solids and liquids5150.670.036NA0.150130NANANANA8.250.981.13
FeijoaRaw Feijoa8203.440.850.240.88012567.224192452.55.81.15
ApplesRaw Apples with skin9621.630.270.0870.41013310056.723.420232.51.15
Fruit juice smoothie, NAKED JUICE, MIGHTY MANGOFruit juice smoothie, NAKED JUICE, MIGHTY MANGO79400NANA011999NANANA03.331.2
JackfruitRaw Jackfruit5263.371.030.420.079012210048.4502.27.99.051.2
Boiled Green PlantainsPlantains, green, boiled4130.330.30.110.21NA1209.31.451.576.310.74.51.24
Lemon juice from concentrate, bottled, CONCORDLemon juice from concentrate, bottled, CONCORD20831.46NANANANA11229.613.8160NA8.331.25
Canned Cranberry Sauce sweetenedCranberry sauce, canned, sweetened3140.470.0220.0380.06012710030.754.70.313.462.831.3
CarambolaRaw StarFruit16135.320.310.442.53010964NANANA4516.81.3
Canned Maraschino CherriesDrained Canned Maraschino Cherries3030.640.120.0820.0850127117NANANA9.70.671.3
Bottled Apple JuiceApple juice, canned or bottled, unsweetened, without added ascorbic acid10871.40.240.0760.36012310562.328.613.72.171.11.3
Figs, canned, extra heavy syrup pack, solids and liquidsFigs, canned, extra heavy syrup pack, solids and liquids4670.470.093NA0.220130NANANANANA1.781.3
Plantains, yellow, fried, Latino restaurantPlantains, yellow, fried, Latino restaurant212163.850.464.27NA86.44610.310.525.26.7831.3
Chilled Orange JuiceChilled Orange Juice from Concentrate10201.220.140.0710.23011884.822.821.2413.066.941.33
Navel OrangesRaw Navel Oranges10201.530.170.0920.23012886.7232043.722.49.31.33
MangosRaw Mangos8333.170.770.430.1601251143916.85813.36.831.33
Juice, apple, grape and pear blend, with added ascorbic acid and calciumJuice, apple, grape and pear blend, with added ascorbic acid and calcium9621.150.20.0670.3201259656.633.75.31.921.631.35
Dried Japanese PersimmonsPersimmons, japanese, dried1821.08NANANA0134NANANANA26.52.51.35
Dried Japanese PersimmonsPersimmons, japanese, dried1821.08NANANA0134NANANANA26.52.51.35
Dried Japanese PersimmonsPersimmons, japanese, dried1821.08NANANA0134NANANANA26.52.51.35
Dried Japanese PersimmonsPersimmons, japanese, dried1821.08NANANA0134NANANANA26.52.51.35
GrapefruitRaw Grapefruit15631.560.220.0780.30126109NANANA179.841.4
TangerinesRaw Tangerines9432.920.370.170.45012610022.62057177.641.4
Sweetened Dried BlueberriesBlueberries, dried, sweetened1583.940.320.261.80126106NANANA123.941.4
PummeloRaw Pummelo13160.53NANANA0127NANANANA13101.45
BananasRaw Bananas5621.850.630.150.26012868.727.22813.414.66.121.46
DurianRaw or Frozen Durian34018NANANA092NANANANA1351.46
Pears, canned, heavy syrup pack, solids and liquidsPears, canned, heavy syrup pack, solids and liquids6760.880.04700.201301034041.29.46111.351.5
Pears, canned, heavy syrup, drainedPears, canned, heavy syrup, drained6761.20.06800.280129111NANANA18.21.621.5
ClementinesRaw Clementines10641.6NANANANA1289817.41763.4189.041.5
Bartlett PearsRaw Bartlett Pears7941.27NANANANA1197753.7203.424.63.11.5
Peaches, canned, extra heavy syrup pack, solids and liquidsPeaches, canned, extra heavy syrup pack, solids and liquids5210.160.016NA0.0730136NANANANA5.22.451.5
Microwave Cooked Apples no skinMicrowave cooked raw apples without skin8933.750.610.190.90129104NANANA252.51.5
Red Anjou PearsRaw Red Anjou Pears8061.13NANANANA1207752.3222.1242.661.53
Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume waterPineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water9800.290.020.0390.0590124122NANANA1.963.921.57
Jackfruit, canned, syrup packJackfruit, canned, syrup pack5430.76NANANA0130NANANANA4.91.961.58
PearsRaw Pears8771.230.190.0090.82013485.556.3236.23273.161.58
Java-plumRaw Java-plum8331.9NANANA0130NANANANANA61.6
Figs, canned, heavy syrup pack, solids and liquidsFigs, canned, heavy syrup pack, solids and liquids5680.570.1100.270130118NANANA12.52.161.6
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 liquids5680.40.0570.0230.150130NANANANA6.252.21.6
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 liquids5680.340.0510.0170.140129NANANANA5.71.881.6
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 C11361.140.091NANA012011753.44320.52.275.71.6
Strawberry GuavasRaw Strawberry Guavas7254.351.250.511.30126NANANANA394.21.6
Medjool DatesDates, medjool1810.27NANANANA13512057.8610.96123.271.62
Golden RaisinsGolden Seedless Raisins1660.330.110.0320.063013310957.651.505.55.451.63
ZESPRI SunGold KiwifruitRaw ZESPRI SunGold Kiwifruit7942.220.520.340.4801259846429.7118.11.67
Grapefruit juice, white, frozen concentrate, unsweetened, undilutedGrapefruit juice, white, frozen concentrate, unsweetened, undiluted3421.640.220.0820.30118117NANANA1.376.751.68
Pickled Green OlivesCanned Pickled Green Olives3455370.324.2013.21.86NANANA11.43.551.7
Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume waterGrapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water12201.60.230.0850.30119117NANANA1.26.71.7
Cherries, sweet, canned, extra heavy syrup pack, solids and liquidsCherries, sweet, canned, extra heavy syrup pack, solids and liquids4900.740.160.110.110129NANANANA7.352.91.7
AvocadosRaw Avocados313466.640.395.23026.72.060.381.160.19216.251.7
Frozen BlueberriesBlueberries, frozen, unsweetened9806.270.521.11.64011983NANANA26.54.11.76
Lemon juice from concentrate, bottled, REAL LEMONLemon juice from concentrate, bottled, REAL LEMON29412.060.790.180.32NA16646.82126020.6141.76
Lemon juice from concentrateLemon juice from concentrate, canned or bottled29412.060.790.180.3201654520.624.7020.613.21.76
Orange Pineapple Juice BlendOrange Pineapple Juice Blend9800.780.110.0490.190120104NANANA1.9641.76
CherimoyaRaw Cherimoya6674.531.551.060.19011885.84239.54.42010.51.8
Lime JuiceRaw Lime Juice20001.40.160.160.3016833.812129.688.41.8
Canned ApricotsApricots Canned in Heavy Syrup, Drained6020.660.04200.130128112NANANA16.33.861.8
PomegranatesRaw Pomegranates6027.050.7200.48011382.3NANANA24101.8
Deglet Noor DatesDates, deglet noor1770.690.0570.0050.028013311234.835.342144.341.8
Lemon JuiceRaw Lemon Juice22735.450.910.20.27015757.32522.59.776.87.951.8
Green Anjou PearsRaw Green Anjou Pears7580.76NANANANA12073.74625.22.523.53.331.8
Peaches, canned, heavy syrup pack, solids and liquidsPeaches, canned, heavy syrup pack, solids and liquids6760.680.0680.0070.310135126NANANA8.83.041.82
PlumsRaw Plums10873.040.1800.48012410833.4551715.27.61.85
Peaches, spiced, canned, heavy syrup pack, solids and liquidsPeaches, spiced, canned, heavy syrup pack, solids and liquids6670.670.0730.0070.310134125NANANA8.672.731.87
Blueberries, canned, heavy syrup, solids and liquidsBlueberries, canned, heavy syrup, solids and liquids5681.880.150.330.490125116NANANA9.13.71.88
Macronutrients in Top 100 Fruits with the lowest Iron content per 500 kcal
In the above table you can find and compare the amount of macronutrients in all fruits , sorted by least amount of Iron per 500 calories.
Top 5 fruits with least amount of iron per 500 calories are:
- Raw Asian Pears
- Candied fruit
- Sweetened Dried Mango
- Canned Cranberry-orange Relish
- Cranberry sauce, whole, canned, OCEAN SPRAY