Asian PearsRaw Asian Pears420.230.0120.0010.054010.77.05NANANA3.60.50
White GrapefruitRaw White Grapefruit330.10.0140.0050.01908.47.3NANANA1.10.690.06
Chinese WaterchestnutsRaw Chinese Waterchestnuts970.10.0260.010.0320244.8NANANA31.40.06
Apples no SkinRaw Apples without skin480.130.0210.0070.031012.8106.033.250.821.30.270.07
CarambolaRaw StarFruit310.330.0190.0270.1606.733.98NANANA2.81.040.08
Pink GrapefruitRaw Pink and Red Grapefruit420.140.0210.0080.029010.76.91.771.63.51.60.770.08
Lemon JuiceRaw Lemon Juice220.240.040.0090.01206.92.521.10.990.430.30.350.08
GrapefruitRaw Grapefruit320.10.0140.0050.01908.17NANANA1.10.630.09
Lime JuiceRaw Lime Juice250.070.0080.0080.01508.41.70.610.60.480.40.420.09
Valencia OrangesRaw Valencia Oranges490.30.0350.0160.044012NANANANA2.51.040.09
Florida OrangesRaw Florida Oranges460.210.0250.0110.031011.59.14NANANA2.40.70.09
ButterburRaw Butterbur140.04NANANA03.6NANANANANA0.390.1
OrangesRaw Oranges470.120.0150.0070.018011.89.35NANANA2.40.940.1
PummeloRaw Pummelo380.04NANANA09.6NANANANA10.760.11
ApplesRaw Apples with skin520.170.0280.0090.04301410.45.92.432.072.40.260.12
LongansRaw Longans600.1NANANA015NANANANA1.11.30.13
Navel OrangesRaw Navel Oranges490.150.0170.0090.023012.58.52.251.974.32.20.910.13
ClementinesRaw Clementines470.15NANANANA129.21.641.65.961.70.850.14
FeijoaRaw Feijoa610.420.10.0290.11015.28.22.952.322.936.40.710.14
Bosc PearsRaw Bosc Pears670.09NANANANA1610.25.642.482.13.10.360.15
Japanese PersimmonsRaw Japanese Persimmons700.190.020.0040.039018.612.55.565.441.543.60.580.15
Japanese PersimmonsRaw Japanese Persimmons700.190.020.0040.039018.612.55.565.441.543.60.580.15
Japanese PersimmonsRaw Japanese Persimmons700.190.020.0040.039018.612.55.565.441.543.60.580.15
Japanese PersimmonsRaw Japanese Persimmons700.190.020.0040.039018.612.55.565.441.543.60.580.15
TangerinesRaw Tangerines530.310.0390.0180.048013.310.62.42.136.051.80.810.15
MangosRaw Mangos600.380.0920.0510.01901513.74.6826.971.60.820.16
Honeydew MelonsRaw Honeydew Melons360.140.0380.0330.02609.18.12.962.682.480.80.540.17
PlumsRaw Plums460.280.01700.044011.49.93.075.071.571.40.70.17
Frozen BlueberriesBlueberries, frozen, unsweetened510.640.0530.110.170128.45NANANA2.70.420.18
PearsRaw Pears570.140.0220.0010.093015.29.756.42.60.713.10.360.18
Java-plumRaw Java-plum600.23NANANA015.6NANANANANA0.720.19
Bartlett PearsRaw Bartlett Pears630.16NANANANA159.76.762.50.433.10.390.19
Red Anjou PearsRaw Red Anjou Pears620.14NANANANA159.546.52.740.2630.330.19
CeleryRaw Celery140.170.04200.07902.971.340.370.40.081.60.690.2
White Gourd-flowered Raw White Gourd-flowered 140.020.002NA0.00903.4NANANANA0.50.620.2
Pink Grapefruit JuiceRaw Pink Grapefruit Juice390.10.0140.0050.01909.2NANANANANA0.50.2
White Grapefruit JuiceRaw White Grapefruit Juice390.10.0140.0050.01909.29.1NANANA0.10.50.2
Fresh Orange juiceRaw Orange juice450.20.0240.0110.029010.48.42.121.84.140.20.70.2
Tangerine JuiceRaw Tangerine Juice430.20.0240.0110.0290109.9NANANA0.20.50.2
WatercressRaw Watercress110.10.0270.0230.01201.30.2NANANA0.52.30.2
ZESPRI SunGold KiwifruitRaw ZESPRI SunGold Kiwifruit630.280.0650.0430.06015.812.35.85.31.221.41.020.21
Cantaloupe MelonsRaw Cantaloupe Melons340.190.0510.0460.03508.167.861.871.544.350.90.840.21
OnionsRaw Onions400.10.0420.0040.01309.344.241.31.970.991.71.10.21
Peeled CucumberRaw Peeled Cucumber100.160.0780.010.0102.161.380.750.6300.70.590.22
Strawberry GuavasRaw Strawberry Guavas690.60.170.0710.18017.4NANANANA5.40.580.22
CranberriesRaw Cranberries460.130.0080.0220.0330124.270.673.440.163.60.460.23
EggplantRaw Eggplant250.180.0340.0130.06305.883.531.541.580.2630.980.23
JackfruitRaw Jackfruit950.640.20.0790.015023.3199.29.50.421.51.720.23
Sweetened Dried MangoMango, dried, sweetened3191.180.290.160.061078.666.3NANANA2.42.450.23
Witloof ChicoryRaw Witloof Chicory170.10.0240.0060.03704NANANANA3.10.90.24
Passion-fruit Juice, PurpleRaw Passion-fruit Juice, Purple510.050.00400.029013.613.4NANANA0.20.390.24
Green Anjou PearsRaw Green Anjou Pears660.1NANANANA15.89.736.063.330.333.10.440.24
WatermelonRaw Watermelon300.150.01600.0507.556.23.361.581.20.40.610.24
PapayasRaw Papayas430.260.0810.0470.0110117.823.734.101.70.470.25
Peaches, YellowRaw Yellow Peaches390.250.0190.0020.08409.548.41.531.954.761.50.910.25
Jalapeno PeppersRaw Jalapeno Peppers290.370.0920.050.06206.54.122.631.4802.80.910.25
Traditional PineappleTraditional Raw Pineapple450.13NANANANA128.31.941.764.6NA0.550.25
BananasRaw Bananas890.330.110.0270.04602312.24.8552.42.61.10.26
Muscadine GrapesRaw Muscadine Grapes570.47NANANANA14NA3.923.670.573.90.810.26
GuavasRaw Common Guavas680.950.270.110.29014.38.9NANANA5.42.550.26
Sweet OnionsRaw Sweet Onions320.08NANANA07.5552.022.260.720.90.80.26
CassavaRaw Cassava1600.280.0740.0170.0320381.7NANANA1.81.360.27
CherimoyaRaw Cherimoya750.680.230.160.028017.7136.35.930.6631.570.27
TomatoesRaw Ripe Red Tomatoes180.20.0280.0030.0803.92.631.371.2501.20.880.27
BlueberriesRaw Blueberries570.330.0280.0580.088014.59.964.974.880.112.40.740.28
CucumberRaw Whole Cucumber150.110.0370.0050.02803.631.670.870.760.030.50.650.28
LoquatsRaw Loquats470.20.040.0130.077012NANANANA1.70.430.28
NectarinesRaw Nectarines440.320.0250.0020.11010.67.91.371.574.871.71.060.28
Extra Sweet PineappleRaw Extra Sweet Pineapple510.11NANANANA13.510.32.151.76.471.40.530.28
American Type GrapesRaw American Type Grapes670.350.110.0240.07901716.3NANANA0.90.630.29
Coconut WaterCoconut Water (liquid From Coconuts)190.20.1800.00203.72.6NANANA1.10.720.29
PineappleRaw Pineapple500.120.0090.0170.0230139.852.121.7361.40.540.29
CarrotsRaw Carrots410.240.0320.0020.109.64.740.550.593.62.80.930.3
Maitake MushroomsRaw Maitake Mushrooms310.190.0300.0906.972.0701.7402.71.940.3
PomegranatesRaw Pomegranates831.170.1200.079018.713.7NANANA41.670.3
Prickly PearsRaw Prickly Pears410.510.0670.0230.1909.57NANANANA3.60.730.3
TurnipsRaw Turnips280.10.0110.040.01206.433.8NANANA1.80.90.3
Napa CabbageRaw Chinese Napa Cabbage160.20.0430.0570.01503.231.4NANANA1.21.20.31
GooseberriesRaw Gooseberries440.580.0380.0460.27010NANANANA4.30.880.31
Green KiwifruitRaw Green Kiwifruit610.520.0290.0420.25014.794.354.10.1531.140.31
LitchisRaw Litchis660.440.0990.0650.067016.515.2NANANA1.30.830.31
UV Exposed Portabella MushroomsRaw Portabella Mushrooms Exposed to UV220.350.06NANA03.872.50.49201.32.10.31
Portabella MushroomsRaw Portabella Mushrooms220.350.0100.1503.872.50.49201.32.10.31
Spaghetti Winter SquashRaw Spaghetti Winter Squash310.570.120.150.0906.92.76NANANA1.50.640.31
Red Sour CherriesRaw Red Sour Cherries500.30.0680.0440.0460128.53.54.180.81.610.32
Frozen Chopped OnionsFrozen Chopped Onions, Unprepared290.10.0170.0020.03706.82NANANANA1.80.790.33
Fruit ChayoteRaw Fruit Chayote190.130.0280.0360.02104.51.66NANANA1.70.820.34
Casaba MelonsRaw Casaba Melons280.10.0250.0220.01706.65.7NANANA0.91.10.34
Green Sweet PeppersRaw Green Sweet Peppers200.170.0580.0080.05404.642.41.121.160.111.70.860.34
RadishesRaw Radishes160.10.0320.0310.01703.41.860.711.050.11.60.680.34
Summer SquashRaw All Varieties Summer Squash160.180.0440.0560.03303.352.20.950.750.031.11.20.35
Sweet CherriesRaw Sweet Cherries630.20.0380.0260.027016135.376.60.152.11.060.36
CrabapplesRaw Crabapples760.30.0480.0150.073020NANANANANA0.40.36
Drumstick PodsRaw Drumstick Pods370.20.033NANA08.53NANANANA3.22.10.36
Dishcloth GourdRaw Dishcloth Gourd200.20.016NA0.08704.352.02NANANA1.11.20.36
Red Or Green GrapesRaw Red Or Green Grapes690.160.0540.0110.03701815.58.137.20.150.90.720.36
Passion-fruit Juice, YellowRaw Passion-fruit Juice, Yellow600.180.01500.11014.514.3NANANA0.20.670.36
FigsRaw Figs740.30.0600.1401916.3NANANA2.90.750.37
Sweetened Frozen Peach SlicesPeaches, frozen, sliced, sweetened940.130.0140.0020.06302422NANANA1.80.630.37
Zucchini Summer Squash with SkinRaw Zucchini Summer Squash with Skin170.320.0840.0610.0303.12.51.381.070.0511.20.37
Macronutrients in Top 100 Raw Fruits, Nuts & Vegetables with the lowest Iron content per 100 g
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 100 grams.
Top 5 raw fruits, nuts & vegetables with least amount of iron per 100 grams are:
- Raw Asian Pears
- Raw White Grapefruit
- Raw Chinese Waterchestnuts
- Raw Apples without skin
- Raw StarFruit