Asian PearsRaw Asian Pears59.50.330.0170.0010.07701510NANANA5.10.710
White GrapefruitRaw White Grapefruit46.80.140.020.0070.02701210.4NANANA1.560.980.085
Chinese WaterchestnutsRaw Chinese Waterchestnuts1370.140.0370.0140.0450346.8NANANA4.2520.085
Apples no SkinRaw Apples without skin680.180.030.010.04401814.38.554.61.161.840.380.099
CarambolaRaw StarFruit440.470.0270.0380.2209.545.64NANANA3.971.470.11
Pink GrapefruitRaw Pink and Red Grapefruit59.50.20.030.0110.0410159.772.52.34.982.271.10.11
Lemon JuiceRaw Lemon Juice310.340.0570.0130.01709.83.571.561.40.610.430.50.11
GrapefruitRaw Grapefruit45.40.140.020.0070.027011.59.9NANANA1.560.890.13
Lime JuiceRaw Lime Juice35.40.0990.0110.0110.0210122.40.860.850.680.570.60.13
Valencia OrangesRaw Valencia Oranges69.50.430.050.0230.062017NANANANA3.541.470.13
Florida OrangesRaw Florida Oranges65.20.30.0350.0160.044016.413NANANA3.40.990.13
ButterburRaw Butterbur200.057NANANA05.1NANANANANA0.550.14
OrangesRaw Oranges66.60.170.0210.010.026016.713.3NANANA3.41.330.14
PummeloRaw Pummelo540.057NANANA013.6NANANANA1.41.080.16
ApplesRaw Apples with skin73.70.240.040.0130.061019.614.78.363.442.933.40.370.17
LongansRaw Longans850.14NANANA021.5NANANANA1.561.860.18
Navel OrangesRaw Navel Oranges69.50.210.0240.0130.033017.8123.22.86.073.11.30.18
ClementinesRaw Clementines66.60.21NANANANA17132.322.258.452.41.20.2
FeijoaRaw Feijoa86.50.60.150.0410.15021.611.64.23.34.159.0710.2
Bosc PearsRaw Bosc Pears950.13NANANANA2314.583.534.40.510.21
Japanese PersimmonsRaw Japanese Persimmons990.270.0280.0060.055026.417.87.97.72.25.10.820.21
Japanese PersimmonsRaw Japanese Persimmons990.270.0280.0060.055026.417.87.97.72.25.10.820.21
Japanese PersimmonsRaw Japanese Persimmons990.270.0280.0060.055026.417.87.97.72.25.10.820.21
Japanese PersimmonsRaw Japanese Persimmons990.270.0280.0060.055026.417.87.97.72.25.10.820.21
TangerinesRaw Tangerines750.440.0550.0260.068019153.438.582.551.150.21
MangosRaw Mangos850.540.130.0720.027021.219.46.632.859.882.271.160.23
Honeydew MelonsRaw Honeydew Melons510.20.0540.0470.03701311.54.23.83.51.130.770.24
PlumsRaw Plums65.20.40.02400.062016144.357.22.2320.990.24
Frozen BlueberriesBlueberries, frozen, unsweetened72.30.910.0750.160.24017.312NANANA3.830.60.26
PearsRaw Pears80.80.20.0310.0010.13021.6149.13.714.40.510.26
Java-plumRaw Java-plum850.33NANANA022NANANANANA1.020.27
Bartlett PearsRaw Bartlett Pears89.30.23NANANANA21.313.79.63.540.614.40.550.27
Red Anjou PearsRaw Red Anjou Pears880.2NANANANA2113.59.23.90.374.250.470.27
CeleryRaw Celery200.240.0600.1104.21.90.520.570.112.270.980.28
White Gourd-flowered Raw White Gourd-flowered 200.0280.003NA0.01304.8NANANANA0.710.880.28
Pink Grapefruit JuiceRaw Pink Grapefruit Juice55.30.140.020.0070.027013NANANANANA0.710.28
White Grapefruit JuiceRaw White Grapefruit Juice55.30.140.020.0070.02701313NANANA0.140.710.28
Fresh Orange juiceRaw Orange juice63.80.280.0340.0160.041014.71232.575.870.280.990.28
Tangerine JuiceRaw Tangerine Juice610.280.0340.0160.041014.314NANANA0.280.710.28
WatercressRaw Watercress15.60.140.0380.0330.01701.830.28NANANA0.713.260.28
ZESPRI SunGold KiwifruitRaw ZESPRI SunGold Kiwifruit89.30.40.0920.0610.085022.417.48.227.51.7321.450.3
Cantaloupe MelonsRaw Cantaloupe Melons480.270.0720.0650.05011.6112.652.26.171.281.20.3
OnionsRaw Onions56.70.140.060.0060.018013.261.832.81.42.41.560.3
Peeled CucumberRaw Peeled Cucumber140.230.110.0140.01403.061.961.060.8900.990.840.31
Strawberry GuavasRaw Strawberry Guavas980.850.240.10.26024.6NANANANA7.650.820.31
CranberriesRaw Cranberries65.20.180.0110.0310.0470176.050.954.880.235.10.650.33
EggplantRaw Eggplant35.40.260.0480.0180.08908.3352.22.240.374.251.40.33
JackfruitRaw Jackfruit1350.910.280.110.021033271313.40.62.132.440.33
Sweetened Dried MangoMango, dried, sweetened4521.670.410.230.086011194NANANA3.43.470.33
Witloof ChicoryRaw Witloof Chicory240.140.0340.0090.05205.67NANANANA4.41.280.34
Passion-fruit Juice, PurpleRaw Passion-fruit Juice, Purple72.30.0710.00600.041019.319NANANA0.280.550.34
Green Anjou PearsRaw Green Anjou Pears940.14NANANANA22.413.88.64.720.474.40.620.34
WatermelonRaw Watermelon42.50.210.02300.071010.78.84.762.241.70.570.860.34
PapayasRaw Papayas610.370.110.0670.016015.3115.35.802.40.670.35
Peaches, YellowRaw Yellow Peaches55.30.350.0270.0030.12013.5122.172.766.752.131.30.35
Jalapeno PeppersRaw Jalapeno Peppers410.520.130.0710.08809.25.843.732.103.971.30.35
Traditional PineappleTraditional Raw Pineapple63.80.18NANANANA16.811.82.752.56.5NA0.780.35
BananasRaw Bananas1260.470.160.0380.065032.417.36.877.063.43.71.550.37
Muscadine GrapesRaw Muscadine Grapes80.80.67NANANANA19.7NA5.565.20.815.531.150.37
GuavasRaw Common Guavas961.350.390.160.41020.312.6NANANA7.653.60.37
Sweet OnionsRaw Sweet Onions45.40.11NANANA010.77.12.863.21.021.281.130.37
CassavaRaw Cassava2270.40.10.0240.0450542.4NANANA2.551.930.38
CherimoyaRaw Cherimoya1060.960.330.230.0402518.28.98.40.944.252.230.38
TomatoesRaw Ripe Red Tomatoes25.50.280.040.0040.1105.53.731.941.7701.71.250.38
BlueberriesRaw Blueberries80.80.470.040.0820.12020.5147.046.90.163.41.050.4
CucumberRaw Whole Cucumber21.30.160.0520.0070.0405.152.371.231.080.0430.710.920.4
LoquatsRaw Loquats66.60.280.0570.0180.11017.2NANANANA2.40.610.4
NectarinesRaw Nectarines62.40.450.0350.0030.16015111.942.236.92.41.50.4
Extra Sweet PineappleRaw Extra Sweet Pineapple72.30.16NANANANA1914.63.052.49.1720.750.4
American Type GrapesRaw American Type Grapes950.50.160.0340.11024.323NANANA1.280.890.41
Coconut WaterCoconut Water (liquid From Coconuts)270.280.2500.00305.263.7NANANA1.561.020.41
PineappleRaw Pineapple710.170.0130.0240.033018.61432.458.520.770.41
CarrotsRaw Carrots580.340.0450.0030.14013.66.70.780.845.13.971.30.43
Maitake MushroomsRaw Maitake Mushrooms440.270.04300.1309.882.9302.4703.832.750.43
PomegranatesRaw Pomegranates1181.660.1700.11026.519.4NANANA5.672.370.43
Prickly PearsRaw Prickly Pears580.720.0950.0330.26013.6NANANANA5.11.030.43
TurnipsRaw Turnips39.70.140.0160.0570.01709.15.4NANANA2.551.280.43
Napa CabbageRaw Chinese Napa Cabbage22.70.280.0610.0810.02104.582NANANA1.71.70.44
GooseberriesRaw Gooseberries62.40.820.0540.0650.38014.4NANANANA6.11.250.44
Green KiwifruitRaw Green Kiwifruit86.50.740.0410.060.35020.812.76.175.830.214.251.60.44
LitchisRaw Litchis940.620.140.0920.095023.421.6NANANA1.841.180.44
UV Exposed Portabella MushroomsRaw Portabella Mushrooms Exposed to UV310.50.085NANA05.53.540.692.8501.8430.44
Portabella MushroomsRaw Portabella Mushrooms310.50.01400.2105.53.540.692.8501.8430.44
Spaghetti Winter SquashRaw Spaghetti Winter Squash440.810.170.210.1309.83.9NANANA2.130.910.44
Red Sour CherriesRaw Red Sour Cherries710.430.0960.0620.065017.3124.985.931.132.271.40.45
Frozen Chopped OnionsFrozen Chopped Onions, Unprepared410.140.0240.0030.05209.67NANANANA2.551.10.47
Fruit ChayoteRaw Fruit Chayote270.180.040.0510.0306.42.35NANANA2.41.160.48
Casaba MelonsRaw Casaba Melons39.70.140.0350.0310.02409.338.07NANANA1.281.570.48
Green Sweet PeppersRaw Green Sweet Peppers28.30.240.0820.0110.07706.583.41.61.640.162.41.20.48
RadishesRaw Radishes22.70.140.0450.0440.02404.82.6411.50.142.270.960.48
Summer SquashRaw All Varieties Summer Squash22.70.260.0620.0790.04704.753.11.351.060.0431.561.70.5
Sweet CherriesRaw Sweet Cherries89.30.280.0540.0370.038022.7187.69.340.212.981.50.51
CrabapplesRaw Crabapples1080.430.0680.0210.1028.3NANANANANA0.570.51
Drumstick PodsRaw Drumstick Pods52.40.280.047NANA012NANANANA4.542.980.51
Dishcloth GourdRaw Dishcloth Gourd28.30.280.023NA0.1206.172.86NANANA1.561.70.51
Red Or Green GrapesRaw Red Or Green Grapes980.230.0770.0160.052025.72211.510.20.211.281.020.51
Passion-fruit Juice, YellowRaw Passion-fruit Juice, Yellow850.260.02100.15020.520NANANA0.280.950.51
FigsRaw Figs1050.430.08500.202723NANANA4.11.060.52
Sweetened Frozen Peach SlicesPeaches, frozen, sliced, sweetened1330.180.020.0030.08903431.4NANANA2.550.890.52
Zucchini Summer Squash with SkinRaw Zucchini Summer Squash with Skin240.450.120.0860.04304.43.541.961.50.0711.41.70.52
Macronutrients in Top 100 Raw Fruits, Nuts & Vegetables with the lowest Iron content per 5 oz
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 5 ounces.
Top 5 raw fruits, nuts & vegetables with least amount of iron per 5 ounces are:
- Raw Asian Pears
- Raw White Grapefruit
- Raw Chinese Waterchestnuts
- Raw Apples without skin
- Raw StarFruit