Asian PearsRaw Asian Pears11902.740.140.0120.64012784NANANA435.950
Chinese WaterchestnutsRaw Chinese Waterchestnuts5150.520.130.0520.16012324.7NANANA15.57.20.31
Sweetened Dried MangoMango, dried, sweetened1571.850.450.250.0960123104NANANA3.763.840.36
Sweetened Dried CranberriesCranberries, dried, sweetened1621.770.140.0370.2601341184448.225.68.60.280.63
Apples no SkinRaw Apples without skin10421.350.220.0730.32013310563348.5413.52.80.73
CassavaRaw Cassava3130.880.230.0530.101195.3NANANA5.634.250.84
White GrapefruitRaw White Grapefruit15151.50.210.0760.290127111NANANA16.710.50.91
Valencia OrangesRaw Valencia Oranges10203.060.360.160.450121NANANANA25.510.60.92
Pink GrapefruitRaw Pink and Red Grapefruit11901.670.250.0950.35012782211941.8199.170.95
Florida OrangesRaw Florida Oranges10872.30.270.120.34012599NANANA267.60.98
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
LongansRaw Longans8330.83NANANA0126NANANANA9.17111.1
Bosc PearsRaw Bosc Pears7460.67NANANANA12076.34218.515.7232.71.1
FeijoaRaw Feijoa8203.440.850.240.88012567.224192452.55.81.15
ApplesRaw Apples with skin9621.630.270.0870.41013310056.723.420232.51.15
JackfruitRaw Jackfruit5263.371.030.420.079012210048.4502.27.99.051.2
Frozen Sweet Potato PuffsFrozen Sweet Potato Puffs, Unprepared311110.96NANA09523.8NANANA5.94.221.24
CarambolaRaw StarFruit16135.320.310.442.53010964NANANA4516.81.3
Frozen Potato PuffsFrozen Potato Puffs, Unprepared28124.540.658.15069.70.7900.450.376.465.421.32
Navel OrangesRaw Navel Oranges10201.530.170.0920.23012886.7232043.722.49.31.33
MangosRaw Mangos8333.170.770.430.1601251143916.85813.36.831.33
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
ClementinesRaw Clementines10641.6NANANANA1289817.41763.4189.041.5
Bartlett PearsRaw Bartlett Pears7941.27NANANANA1197753.7203.424.63.11.5
Red Anjou PearsRaw Red Anjou Pears8061.13NANANANA1207752.3222.1242.661.53
PearsRaw Pears8771.230.190.0090.82013485.556.3236.23273.161.58
Java-plumRaw Java-plum8331.9NANANA0130NANANANANA61.6
Strawberry GuavasRaw Strawberry Guavas7254.351.250.511.30126NANANANA394.21.6
HickorynutsDried Hickorynuts76495.360.815.7014NANANANA4.879.71.6
Medjool DatesDates, medjool1810.27NANANANA13512057.8610.96123.271.62
Sweetened Coconut FlakesPackaged Sweetened Coconut Meat Flakes11030.72900.2405740.30.0110.5839.7113.431.66
ZESPRI SunGold KiwifruitRaw ZESPRI SunGold Kiwifruit7942.220.520.340.4801259846429.7118.11.67
AvocadosRaw Avocados313466.640.395.23026.72.060.381.160.19216.251.7
Frozen BlueberriesBlueberries, frozen, unsweetened9806.270.521.11.64011983NANANA26.54.11.76
CherimoyaRaw Cherimoya6674.531.551.060.19011885.84239.54.42010.51.8
Lime JuiceRaw Lime Juice20001.40.160.160.3016833.812129.688.41.8
Frozen Par Fried Breaded Onion RingsFrozen Par Fried Breaded Onion Rings, Unprepared19427.38.80.294.94059NANANANA3.56.11.8
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
PecansPecans nuts72.4524.470.71150102.870.0290.0292.826.956.641.83
BrazilnutsDried Brazilnuts765112.20.02718.508.91.77001.775.7111.84
PlumsRaw Plums10873.040.1800.48012410833.4551715.27.61.85
GuavasRaw Common Guavas735720.822.1010565.6NANANA39.718.81.9
Dried PlumsRaw Dried Plums2080.790.180.0350.092013379.426530.3114.84.541.94
Sweetened Frozen Peach SlicesPeaches, frozen, sliced, sweetened5320.690.0740.0110.340128118NANANA9.573.351.97
Dried BeechnutsNuts, beechnuts, dried8743.44.961.4816029NANANANANA5.42.14
American Type GrapesRaw American Type Grapes7462.60.850.180.590128121NANANA6.74.72.16
Onions FlakesDry Onions Flakes1430.660.110.0130.24011953.6NANANA13132.22
Fresh Orange juiceRaw Orange juice11112.220.270.120.3201169323.620462.227.782.22
Frozen Wedge Cut French Fried PotatoesFrozen Wedge Cut French Fried Potatoes, Unprepared309235.7NANA068.61.05NANANA7.47.92.22
WalnutsEnglish Walnuts76.5504.76.9429010.520.0690.0611.865.1211.62.22
Yellow PlantainsRaw Yellow Plantains4101.43000013171.835.435.60.746.975.332.25
Muscadine GrapesRaw Muscadine Grapes8774.12NANANANA122NA34.432534.27.12.3
YamRaw Yam4240.720.160.0510.2701182.1NANANA17.46.52.3
Sweetened Frozen BlueberriesBlueberries, frozen, sweetened5880.760.0650.140.20129116NANANA132.352.3
Sweetened Frozen Pineapple ChunksPineapple, frozen, chunks, sweetened5810.580.0410.0870.120129123NANANA6.42.332.33
Tangerine JuiceRaw Tangerine Juice11632.330.280.130.340117115NANANA2.335.82.33
LitchisRaw Litchis7583.330.750.490.510125115NANANA9.856.32.35
Passion-fruit Juice, PurpleRaw Passion-fruit Juice, Purple9800.490.03900.280133131NANANA1.963.822.35
Honeydew MelonsRaw Honeydew Melons13891.940.530.460.3601261134137.234.4117.52.36
CrabapplesRaw Crabapples6581.970.320.0990.480131NANANANANA2.632.37
Raw European ChestnutsNuts, chestnuts, european, raw, unpeeled2355.310.221.870107NANANANA195.72.37
Peeled European ChestnutsPeeled Raw European Chestnuts2553.20.60.141.120113NANANANANA4.162.4
Pinyon Pine NutsDried Pinyon Pine Nuts79.548.57.450.6319.8015.3NANANANA8.59.22.43
Dried PilinutsNuts, pilinuts, dried69.555.321.7NA5.302.77NANANANANA7.52.45
TaroRaw Taro4460.890.180.110.2601181.8NANANA18.36.72.46
BlueberriesRaw Blueberries8772.90.250.510.77012787.443.6430.96216.52.46
Green PlantainsRaw Green Plantains3290.230.40.020.082NA1217.533.363.60.597.244.12.47
CranberriesRaw Cranberries10871.40.0870.240.36013046.47.337.41.743952.5
FigsRaw Figs6762.030.4100.970130110NANANA19.65.072.5
Dried CoconutDried Coconut Meat75.84943.300.530185.57NANANA12.35.22.5
Green KiwifruitRaw Green Kiwifruit8204.260.240.342012073.735.733.71.2324.69.342.54
Pink Grapefruit JuiceRaw Pink Grapefruit Juice12821.30.180.0640.240118NANANANANA6.42.56
White Grapefruit JuiceRaw White Grapefruit Juice12821.30.180.0640.240118117NANANA1.36.42.56
Macadamia NutsRaw Macadamia Nuts69.652.88.40.140.909.623.20.0490.0493.165.52.57
Frozen NanceNance, frozen, unsweetened6857.95NANANANA1165732.424.5051.44.522.6
Red Or Green GrapesRaw Red Or Green Grapes7251.160.390.080.27013111259521.16.525.22.6
BreadfruitRaw Breadfruit4851.10.230.0870.23013253.4NANANA23.85.22.62
OnionsRaw Onions12501.250.530.050.160117531624.612.421.313.82.63
Extra Sweet PineappleRaw Extra Sweet Pineapple9801.08NANANANA1321012116.763.413.75.22.75
Frozen Sweet PotatoFrozen Sweet Potato, Unprepared5210.940.20.0680.350116NANANANA8.858.92.76
Traditional PineappleTraditional Raw Pineapple11111.44NANANANA1319221.619.651NA6.12.78
Sweet CherriesRaw Sweet Cherries7941.60.30.210.21012710242.652.31.216.78.42.86
Raw Sulfured Dried ApplesApples, dried, sulfured, uncooked2060.660.110.0330.160136118NANANA181.92.9
PineappleRaw Pineapple10001.20.090.170.230131992117.360145.42.9
Macronutrients in Top 100 Raw Fruits, Nuts & Vegetables with the lowest Iron content per 500 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 500 calories.
Top 5 raw fruits, nuts & vegetables with least amount of iron per 500 calories are:
- Raw Asian Pears
- Raw Chinese Waterchestnuts
- Sweetened Dried Mango
- Sweetened Dried Cranberries
- Raw Apples without skin