Asian PearsRaw Asian Pears83.30.460.0240.0020.1102114NANANA7.140.990
White GrapefruitRaw White Grapefruit65.50.20.0280.010.038016.714.5NANANA2.21.370.12
Chinese WaterchestnutsRaw Chinese Waterchestnuts1920.20.0520.020.064047.59.53NANANA5.952.780.12
Apples no SkinRaw Apples without skin950.260.0420.0140.062025.320126.451.632.580.540.14
CarambolaRaw StarFruit61.50.650.0380.0540.31013.47.9NANANA5.562.060.16
Pink GrapefruitRaw Pink and Red Grapefruit83.30.280.0420.0160.05802113.73.53.26.973.181.530.16
Lemon JuiceRaw Lemon Juice43.70.480.0790.0180.024013.752.21.960.850.60.690.16
GrapefruitRaw Grapefruit63.50.20.0280.010.03801614NANANA2.21.250.18
Lime JuiceRaw Lime Juice49.60.140.0160.0160.03016.73.351.21.20.950.790.830.18
Valencia OrangesRaw Valencia Oranges970.60.0690.0320.087023.6NANANANA4.962.060.18
Florida OrangesRaw Florida Oranges910.420.050.0220.06202318NANANA4.761.40.18
ButterburRaw Butterbur27.80.079NANANA07.16NANANANANA0.770.2
OrangesRaw Oranges930.240.030.0140.036023.318.6NANANA4.761.870.2
PummeloRaw Pummelo75.40.079NANANA019NANANANA21.50.22
ApplesRaw Apples with skin1030.340.0560.0180.085027.420.611.74.824.14.760.520.24
LongansRaw Longans1190.2NANANA030NANANANA2.22.60.26
Navel OrangesRaw Navel Oranges970.30.0340.0180.046025174.473.98.54.371.80.26
ClementinesRaw Clementines930.3NANANANA2418.23.253.16123.371.70.28
FeijoaRaw Feijoa1210.830.210.0580.2103016.35.854.65.812.71.40.28
Bosc PearsRaw Bosc Pears1330.18NANANANA3220.3114.924.26.150.710.3
Japanese PersimmonsRaw Japanese Persimmons1390.380.040.0080.077037251110.83.067.141.150.3
Japanese PersimmonsRaw Japanese Persimmons1390.380.040.0080.077037251110.83.067.141.150.3
Japanese PersimmonsRaw Japanese Persimmons1390.380.040.0080.077037251110.83.067.141.150.3
Japanese PersimmonsRaw Japanese Persimmons1390.380.040.0080.077037251110.83.067.141.150.3
TangerinesRaw Tangerines1050.620.0770.0360.095026.5214.764.23123.571.60.3
MangosRaw Mangos1190.750.180.10.038029.7279.34143.181.630.32
Honeydew MelonsRaw Honeydew Melons71.40.280.0750.0650.052018165.875.34.921.61.070.34
PlumsRaw Plums910.560.03400.087022.719.76.1103.12.781.40.34
Frozen BlueberriesBlueberries, frozen, unsweetened1011.270.110.220.3302416.8NANANA5.360.830.36
PearsRaw Pears1130.280.0440.0020.18030.219.312.75.161.46.150.710.36
Java-plumRaw Java-plum1190.46NANANA031NANANANANA1.430.38
Bartlett PearsRaw Bartlett Pears1250.32NANANANA29.819.213.44.960.856.150.770.38
Red Anjou PearsRaw Red Anjou Pears1230.28NANANANA29.619135.440.525.950.650.38
CeleryRaw Celery27.80.340.08300.1605.92.660.730.790.163.181.370.4
White Gourd-flowered Raw White Gourd-flowered 27.80.040.004NA0.01806.73NANANANA0.991.230.4
Pink Grapefruit JuiceRaw Pink Grapefruit Juice77.40.20.0280.010.038018.3NANANANANA0.990.4
White Grapefruit JuiceRaw White Grapefruit Juice77.40.20.0280.010.038018.318NANANA0.20.990.4
Fresh Orange juiceRaw Orange juice89.30.40.0480.0220.058020.616.74.23.68.20.41.40.4
Tangerine JuiceRaw Tangerine Juice85.30.40.0480.0220.05802019.6NANANA0.40.990.4
WatercressRaw Watercress220.20.0540.0460.02402.560.4NANANA0.994.560.4
ZESPRI SunGold KiwifruitRaw ZESPRI SunGold Kiwifruit1250.560.130.0850.12031.324.411.510.52.422.782.020.42
Cantaloupe MelonsRaw Cantaloupe Melons67.50.380.10.0910.06901615.63.73.068.631.81.670.42
OnionsRaw Onions79.40.20.0830.0080.026018.58.42.563.91.963.372.20.42
Peeled CucumberRaw Peeled Cucumber200.320.150.020.0204.32.741.51.2501.41.170.44
Strawberry GuavasRaw Strawberry Guavas1371.20.340.140.36034.5NANANANA10.71.150.44
CranberriesRaw Cranberries910.260.0160.0440.065023.88.471.336.830.327.140.910.46
EggplantRaw Eggplant49.60.360.0670.0260.13011.773.063.140.525.951.940.46
JackfruitRaw Jackfruit1891.270.390.160.030463818.2190.832.983.40.46
Sweetened Dried MangoMango, dried, sweetened6332.340.570.320.120156132NANANA4.764.860.46
Witloof ChicoryRaw Witloof Chicory33.70.20.0480.0120.07307.94NANANANA6.151.80.48
Passion-fruit Juice, PurpleRaw Passion-fruit Juice, Purple1010.0990.00800.05802726.6NANANA0.40.770.48
Green Anjou PearsRaw Green Anjou Pears1310.2NANANANA31.319.3126.60.656.150.870.48
WatermelonRaw Watermelon59.50.30.03200.09901512.36.673.142.40.791.20.48
PapayasRaw Papayas85.30.520.160.0930.022021.515.57.48.103.370.930.5
Peaches, YellowRaw Yellow Peaches77.40.50.0380.0040.1701916.63.043.879.452.981.80.5
Jalapeno PeppersRaw Jalapeno Peppers57.50.730.180.0990.120138.185.22.9405.561.80.5
Traditional PineappleTraditional Raw Pineapple89.30.26NANANANA23.516.53.853.59.1NA1.10.5
BananasRaw Bananas1770.650.220.0540.091045.324.39.629.94.745.162.160.52
Muscadine GrapesRaw Muscadine Grapes1130.93NANANANA27.6NA7.787.31.137.741.60.52
GuavasRaw Common Guavas1351.90.540.220.57028.417.7NANANA10.75.060.52
Sweet OnionsRaw Sweet Onions63.50.16NANANA0159.9644.51.431.81.60.52
CassavaRaw Cassava3180.560.150.0340.064075.53.37NANANA3.572.70.54
CherimoyaRaw Cherimoya1491.350.460.320.05603525.512.511.81.35.953.10.54
TomatoesRaw Ripe Red Tomatoes35.70.40.0560.0060.1607.75.22.72.502.41.750.54
BlueberriesRaw Blueberries1130.650.0560.120.17028.819.89.869.70.224.761.470.56
CucumberRaw Whole Cucumber29.80.220.0730.010.05607.23.31.731.50.060.991.30.56
LoquatsRaw Loquats930.40.0790.0260.15024NANANANA3.370.850.56
NectarinesRaw Nectarines87.30.640.050.0040.2202115.72.73.19.663.372.10.56
Extra Sweet PineappleRaw Extra Sweet Pineapple1010.22NANANANA26.820.54.273.37132.781.050.56
American Type GrapesRaw American Type Grapes1330.690.230.0480.1603432.2NANANA1.81.250.58
Coconut WaterCoconut Water (liquid From Coconuts)37.70.40.3500.00407.365.18NANANA2.21.430.58
PineappleRaw Pineapple990.240.0180.0340.04602619.54.23.43122.781.070.58
CarrotsRaw Carrots81.40.480.0640.0040.20199.41.11.177.125.561.850.6
Maitake MushroomsRaw Maitake Mushrooms61.50.380.0600.180144.103.4505.363.850.6
PomegranatesRaw Pomegranates1652.320.2400.1603727NANANA7.943.30.6
Prickly PearsRaw Prickly Pears81.410.130.0460.37019NANANANA7.141.450.6
TurnipsRaw Turnips55.60.20.0220.0790.024012.87.54NANANA3.571.80.6
Napa CabbageRaw Chinese Napa Cabbage31.80.40.0850.110.0306.42.8NANANA2.42.40.62
GooseberriesRaw Gooseberries87.31.150.0750.0910.54020.2NANANANA8.531.750.62
Green KiwifruitRaw Green Kiwifruit1211.030.0580.0830.49029188.638.160.35.952.260.62
LitchisRaw Litchis1310.870.20.130.1303330.2NANANA2.581.650.62
UV Exposed Portabella MushroomsRaw Portabella Mushrooms Exposed to UV43.70.690.12NANA07.684.960.97402.584.20.62
Portabella MushroomsRaw Portabella Mushrooms43.70.690.0200.2907.684.960.97402.584.20.62
Spaghetti Winter SquashRaw Spaghetti Winter Squash61.51.130.230.30.18013.75.48NANANA2.981.270.62
Red Sour CherriesRaw Red Sour Cherries990.60.130.0870.091024176.978.31.63.1820.64
Frozen Chopped OnionsFrozen Chopped Onions, Unprepared57.50.20.0340.0040.073013.5NANANANA3.571.570.65
Fruit ChayoteRaw Fruit Chayote37.70.260.0560.0710.04208.953.3NANANA3.371.630.67
Casaba MelonsRaw Casaba Melons55.60.20.050.0440.03401311.3NANANA1.82.20.67
Green Sweet PeppersRaw Green Sweet Peppers39.70.340.120.0160.1109.24.762.222.30.223.371.70.67
RadishesRaw Radishes31.80.20.0640.0620.03406.753.71.42.10.23.181.350.67
Summer SquashRaw All Varieties Summer Squash31.80.360.0870.110.06506.654.371.91.50.062.22.40.69
Sweet CherriesRaw Sweet Cherries1250.40.0750.0520.054031.825.410.7130.34.172.10.71
CrabapplesRaw Crabapples1510.60.0950.030.14039.6NANANANANA0.790.71
Drumstick PodsRaw Drumstick Pods73.40.40.065NANA017NANANANA6.354.170.71
Dishcloth GourdRaw Dishcloth Gourd39.70.40.032NA0.1708.634NANANA2.22.40.71
Red Or Green GrapesRaw Red Or Green Grapes1370.320.110.0220.07303630.71614.30.31.81.430.71
Passion-fruit Juice, YellowRaw Passion-fruit Juice, Yellow1190.360.0300.21028.728.3NANANA0.41.330.71
FigsRaw Figs1470.60.1200.2903832.3NANANA5.751.50.73
Sweetened Frozen Peach SlicesPeaches, frozen, sliced, sweetened1870.260.0280.0040.13047.644NANANA3.571.250.73
Zucchini Summer Squash with SkinRaw Zucchini Summer Squash with Skin33.70.640.170.120.0606.174.962.742.120.09922.40.73
Macronutrients in Top 100 Raw Fruits, Nuts & Vegetables with the lowest Iron content per 7 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 7 ounces.
Top 5 raw fruits, nuts & vegetables with least amount of iron per 7 ounces are:
- Raw Asian Pears
- Raw White Grapefruit
- Raw Chinese Waterchestnuts
- Raw Apples without skin
- Raw StarFruit