Cold Pressed Flaxseed OilOil, flaxseed, cold pressed11.311.316.041.62000NANANA00.0120
Asian PearsRaw Asian Pears2380.550.0290.0020.13025.416.8NANANA8.571.20
Human Breast MilkFluid Mature Human Breast Milk1436.262.870.0740.53209.849.84NANANA01.470.043
Chinese WaterchestnutsRaw Chinese Waterchestnuts1030.10.0270.010.033024.74.95NANANA3.11.440.062
Sweetened Dried MangoMango, dried, sweetened31.30.370.090.050.019024.620.8NANANA0.750.770.072
Rice FlourUnenriched White Rice Flour27.30.390.110.0180.0860220.033NANANA0.661.630.096
Strawberry ToppingsToppings, strawberry39.40.0390.0020.0080.01102610.8NANANA0.280.0790.11
Strawberry-flavor beverage mix, powderStrawberry-flavor beverage mix, powder25.70.051000025.524.5NANANA00.0260.11
CornstarchCornstarch26.20.0130.00200.0070240NANANA0.240.0680.12
Sweetened Dried CranberriesCranberries, dried, sweetened32.50.350.0290.0070.05202723.68.779.645.131.720.0550.13
Apples no SkinRaw Apples without skin2080.270.0440.0150.065026.62112.66.771.72.70.560.15
Candies, TWIZZLERS Strawberry Twists CandyCandies, TWIZZLERS Strawberry Twists Candy28.70.670NANA022.711.4NANANA00.740.15
CassavaRaw Cassava62.50.180.0460.0110.02023.81.06NANANA1.130.850.17
White GrapefruitRaw White Grapefruit3030.30.0420.0150.058025.522NANANA3.332.10.18
Valencia OrangesRaw Valencia Oranges2040.610.0710.0330.09024.3NANANANA5.12.120.18
Pink GrapefruitRaw Pink and Red Grapefruit2380.330.050.0190.069025.416.44.23.838.363.81.830.19
Florida OrangesRaw Florida Oranges2170.460.0540.0240.06702520NANANA5.21.520.2
OrangesRaw Oranges2130.260.0320.0150.03802520NANANA5.120.21
Japanese PersimmonsRaw Japanese Persimmons1430.270.0290.0060.056026.6187.947.772.25.140.830.21
Japanese PersimmonsRaw Japanese Persimmons1430.270.0290.0060.056026.6187.947.772.25.140.830.21
Japanese PersimmonsRaw Japanese Persimmons1430.270.0290.0060.056026.6187.947.772.25.140.830.21
Japanese PersimmonsRaw Japanese Persimmons1430.270.0290.0060.056026.6187.947.772.25.140.830.21
LongansRaw Longans1670.17NANANA025.2NANANANA1.832.20.22
RiceRaw Regular Long-grain White Rice27.40.180.0490.0080.040220.033NANANA0.361.950.22
Raw Medium-grain White RiceRice, white, medium-grain, raw, unenriched27.80.160.0440.0080.036022NANANANANA1.840.22
Raw Short-grain White RiceRice, white, short-grain, raw, unenriched280.150.0390.0070.032022NANANANANA1.80.22
Bosc PearsRaw Bosc Pears1490.13NANANANA2415.38.43.73.154.630.540.22
FeijoaRaw Feijoa1640.690.170.0480.1802513.44.843.84.810.51.160.23
ApplesRaw Apples with skin1920.330.0540.0170.083026.62011.34.6744.60.50.23
JackfruitRaw Jackfruit1050.670.210.0830.016024.5209.679.980.441.581.80.24
Frozen Sweet Potato PuffsFrozen Sweet Potato Puffs, Unprepared622.220.19NANA0194.75NANANA1.20.840.25
Light Rye FlourRye flour, light280.370.0420.0230.14021.50.260.0250.0390.162.242.750.25
CarambolaRaw StarFruit3231.060.0610.0870.51021.713NANANA9.033.350.26
Frozen Potato PuffsFrozen Potato Puffs, Unprepared564.90.80.131.630140.1600.090.0731.31.10.26
Navel OrangesRaw Navel Oranges2040.310.0350.0180.047025.617.34.64.028.734.51.860.27
MangosRaw Mangos1670.630.150.0850.03202522.87.83.3511.62.671.370.27
Dried Japanese PersimmonsPersimmons, japanese, dried36.50.22NANANA026.8NANANANA5.30.50.27
Dried Japanese PersimmonsPersimmons, japanese, dried36.50.22NANANA026.8NANANANA5.30.50.27
Dried Japanese PersimmonsPersimmons, japanese, dried36.50.22NANANA026.8NANANANA5.30.50.27
Dried Japanese PersimmonsPersimmons, japanese, dried36.50.22NANANA026.8NANANANA5.30.50.27
GrapefruitRaw Grapefruit3130.310.0440.0160.059025.322NANANA3.441.970.28
TangerinesRaw Tangerines1890.580.0740.0340.091025204.53411.43.41.530.28
Sweetened Dried BlueberriesBlueberries, dried, sweetened31.50.790.0630.0510.36025.221.3NANANA2.370.790.28
PummeloRaw Pummelo2630.11NANANA025.3NANANANA2.6320.29
BananasRaw Bananas1120.370.130.030.052025.713.75.455.62.72.921.220.29
DurianRaw or Frozen Durian683.63NANANA018.4NANANANA2.610.29
ClementinesRaw Clementines2130.32NANANANA25.619.53.53.412.73.61.80.3
Bartlett PearsRaw Bartlett Pears1590.25NANANANA2415.410.73.970.684.920.620.3
Red Anjou PearsRaw Red Anjou Pears1610.23NANANANA2415.410.54.40.424.840.530.31
PearsRaw Pears1750.250.0390.0020.16026.71711.34.561.255.440.630.32
Java-plumRaw Java-plum1670.38NANANA026NANANANANA1.20.32
Strawberry GuavasRaw Strawberry Guavas1450.870.250.10.26025NANANANA7.830.840.32
Wheat FlourUnenriched All-purpose White Wheat Flour27.50.270.0430.0060.110210.074NANANA0.742.840.32
HickorynutsDried Hickorynuts15.29.81.070.163.1402.78NANANANA0.971.940.32
Medjool DatesDates, medjool360.054NANANANA272411.6120.192.40.650.32
Sweetened Coconut FlakesPackaged Sweetened Coconut Meat Flakes226.145.800.049011.48.060.0020.127.942.170.690.33
ZESPRI SunGold KiwifruitRaw ZESPRI SunGold Kiwifruit1590.440.10.0680.09502519.59.28.41.942.221.60.33
SemolinaSemolina, unenriched27.80.290.0420.010.11020.2NANANANA1.13.520.34
AvocadosRaw Avocados62.59.161.330.0781.0505.330.410.0750.230.0384.21.250.34
Long-grain Brown RiceRaw Long-grain Brown Rice27.20.870.160.0090.26020.80.18000.180.982.050.35
Frozen BlueberriesBlueberries, frozen, unsweetened1961.250.10.220.3302416.6NANANA5.30.820.35
CherimoyaRaw Cherimoya1330.910.310.210.037023.6178.377.90.8842.10.36
Lime JuiceRaw Lime Juice4000.280.0320.0320.06033.76.762.442.41.921.61.680.36
Frozen Par Fried Breaded Onion RingsFrozen Par Fried Breaded Onion Rings, Unprepared38.85.471.760.0580.99012NANANANA0.71.220.36
PomegranatesRaw Pomegranates1201.40.1400.095022.516.5NANANA4.820.36
Deglet Noor DatesDates, deglet noor35.50.140.0110.0010.006026.622.56.957.068.442.840.870.36
Lemon JuiceRaw Lemon Juice4551.10.180.0410.055031.411.554.51.951.361.60.36
Green Anjou PearsRaw Green Anjou Pears1520.15NANANANA2414.79.25.050.54.70.670.36
PecansPecans nuts14.510.40.890.143020.570.0060.0060.561.41.330.37
BrazilnutsDried Brazilnuts15102.450.0053.701.80.35000.351.142.170.37
PlumsRaw Plums2170.610.03700.09602521.66.67113.43.041.520.37
GuavasRaw Common Guavas1471.40.40.160.4202113NANANA7.943.750.38
Dried PlumsRaw Dried Plums41.70.160.0370.0070.018026.6165.1710.60.0632.960.910.39
Sweetened Frozen Peach SlicesPeaches, frozen, sliced, sweetened1060.140.0150.0020.067025.523.6NANANA1.90.670.39
Dried BeechnutsNuts, beechnuts, dried17.48.70.990.33.205.8NANANANANA1.080.43
Raw Unenriched Glutinous White RiceRice, white, glutinous, unenriched, uncooked270.150.030.0020.051022NANANANA0.761.840.43
American Type GrapesRaw American Type Grapes1490.520.170.0360.12025.624.3NANANA1.340.940.43
Onions FlakesDry Onions Flakes28.70.130.0220.0030.04902410.7NANANA2.642.560.44
Fresh Orange juiceRaw Orange juice2220.440.0530.0240.06402318.74.74.029.20.441.560.44
Frozen Wedge Cut French Fried PotatoesFrozen Wedge Cut French Fried Potatoes, Unprepared61.74.61.14NANA013.70.21NANANA1.51.60.44
WalnutsEnglish Walnuts15.39.970.941.45.8202.10.40.0140.0120.371.022.330.44
Yellow PlantainsRaw Yellow Plantains820.2900002614.47.17.120.151.41.070.45
Muscadine GrapesRaw Muscadine Grapes1750.82NANANANA24.4NA6.886.4416.841.420.46
YamRaw Yam84.70.140.0310.010.054023.60.42NANANA3.471.30.46
Sweetened Frozen BlueberriesBlueberries, frozen, sweetened1180.150.0130.0270.0402623NANANA2.60.470.46
Sweetened Frozen Pineapple ChunksPineapple, frozen, chunks, sweetened1160.120.0080.0170.02302624.5NANANA1.280.470.47
Tangerine JuiceRaw Tangerine Juice2330.470.0560.0260.067023.523NANANA0.471.160.47
LitchisRaw Litchis1520.670.150.0980.102523NANANA1.971.260.47
Passion-fruit Juice, PurpleRaw Passion-fruit Juice, Purple1960.0980.00800.057026.726.3NANANA0.390.760.47
Honeydew MelonsRaw Honeydew Melons2780.390.110.0920.072025.322.68.227.446.92.221.50.47
CrabapplesRaw Crabapples1320.390.0630.020.096026.3NANANANANA0.530.47
Raw European ChestnutsNuts, chestnuts, european, raw, unpeeled471.060.20.0450.37021.4NANANANA3.81.140.47
Peeled European ChestnutsPeeled Raw European Chestnuts510.640.120.0270.22022.5NANANANANA0.830.48
Pinyon Pine NutsDried Pinyon Pine Nuts169.71.50.133.9603.07NANANANA1.71.840.49
Dried PilinutsNuts, pilinuts, dried14114.34NA1.0600.55NANANANANA1.50.49
TaroRaw Taro89.30.180.0370.0220.052023.60.36NANANA3.661.340.49
BlueberriesRaw Blueberries1750.580.0490.10.15025.417.58.78.560.194.21.30.49
Green PlantainsRaw Green Plantains65.80.0460.080.0040.016NA241.50.670.720.121.450.820.49
Brown RiceRaw Medium-grain Brown Rice27.60.740.150.0110.25021NANANANA0.942.070.5
CranberriesRaw Cranberries2170.280.0170.0480.0720269.31.467.480.357.8310.5
Macronutrients in Top 100 Raw Vegan Food with the lowest Iron content per 100 kcal
In the above table you can find and compare the amount of macronutrients in raw vegan food , sorted by least amount of Iron per 100 calories.
Top 5 raw vegan food with least amount of iron per 100 calories are:
- Cold Pressed Flaxseed Oil
- Raw Asian Pears
- Fluid Mature Human Breast Milk
- Raw Chinese Waterchestnuts
- Sweetened Dried Mango