Asian PearsRaw Asian Pears11902.740.140.0120.64012784NANANA435.950
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
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
CarambolaRaw StarFruit16135.320.310.442.53010964NANANA4516.81.3
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
Medjool DatesDates, medjool1810.27NANANANA13512057.8610.96123.271.62
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
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
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
American Type GrapesRaw American Type Grapes7462.60.850.180.590128121NANANA6.74.72.16
Fresh Orange juiceRaw Orange juice11112.220.270.120.3201169323.620462.227.782.22
Yellow PlantainsRaw Yellow Plantains4101.43000013171.835.435.60.746.975.332.25
Muscadine GrapesRaw Muscadine Grapes8774.12NANANANA122NA34.432534.27.12.3
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
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
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
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
Extra Sweet PineappleRaw Extra Sweet Pineapple9801.08NANANANA1321012116.763.413.75.22.75
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
PapayasRaw Papayas11633.020.940.550.1301269143.447.6019.85.472.9
LoquatsRaw Loquats10642.130.430.140.820129NANANANA184.572.98
Passion-fruit Juice, YellowRaw Passion-fruit Juice, Yellow8331.50.1300.880120119NANANA1.675.63
JujubeRaw Jujube6331.27NANANA0128NANANANANA7.63.04
Dried LitchisLitchis, dried1812.170.490.320.330128119NANANA8.36.863.07
Sweetened Frozen StrawberriesSliced Sweetened Frozen Strawberries5210.680.0360.140.190135125NANANA9.92.763.07
Cantaloupe MelonsRaw Cantaloupe Melons14712.80.750.680.51012011627.522.66413.212.43.1
Mamey SapoteRaw Mamey Sapote4031.850.680.330.044012981.23132.316.521.85.853.15
Sweetened Red Frozen RaspberriesRaspberries, frozen, red, sweetened4850.780.0240.150.290127106NANANA21.43.43.16
NectarinesRaw Nectarines11363.640.280.0231.26012089.715.61855.319.3123.2
Sugar-applesRaw Sugar-apples5321.540.2600.210126NANANANA23.4113.2
Red Sour CherriesRaw Red Sour Cherries100030.680.440.460122853541.8816103.2
Peaches, YellowRaw Yellow Peaches12823.20.240.0261.08012210819.6256119.211.73.2
Dried Zante CurrantsCurrants, zante, dried1720.380.150.0210.0601331075651.407.65.93.24
Custard-appleRaw Custard-apple4952.971.14NANA0125NANANANA128.43.5
GooseberriesRaw Gooseberries11366.60.430.523.080116NANANANA49103.52
Prickly PearsRaw Prickly Pears12206.20.820.282.270117NANANANA448.93.66
WatermelonRaw Watermelon16672.50.2700.8301261035626.3206.67104
Raw Sulfured Dried PearsPears, dried, sulfured, uncooked1911.20.0670.0040.280133119NANANA14.33.574
ApricotsRaw Apricots10424.060.2800.80116969.824.7612114.64.06
Raw Dried FigsFigs, dried, uncooked2011.870.2900.690128964649.80.1419.76.634.08
Orange PeelRaw Orange Peel5151.030.120.0570.150129NANANANA54.67.734.12
SoursopRaw Soursop7582.270.3900.520128103NANANA257.584.55
Macronutrients in Top 100 Raw Fruits with the lowest Iron content per 500 kcal
In the above table you can find and compare the amount of macronutrients in raw fruits , sorted by least amount of Iron per 500 calories.
Top 5 raw fruits with least amount of iron per 500 calories are:
- Raw Asian Pears
- Sweetened Dried Mango
- Sweetened Dried Cranberries
- Raw Apples without skin
- Raw White Grapefruit