Asian PearsRaw Asian Pears2380.550.0290.0020.13025.416.8NANANA8.571.20
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
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
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
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
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
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
AvocadosRaw Avocados62.59.161.330.0781.0505.330.410.0750.230.0384.21.250.34
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
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
CranberriesRaw Cranberries2170.280.0170.0480.0720269.31.467.480.357.8310.5
FigsRaw Figs1350.410.08100.1902622NANANA3.910.5
Dried CoconutDried Coconut Meat159.788.6700.1103.61.1NANANA2.471.040.5
Green KiwifruitRaw Green Kiwifruit1640.850.0480.0690.402414.77.136.740.254.91.870.51
Pink Grapefruit JuiceRaw Pink Grapefruit Juice2560.260.0360.0130.049023.6NANANANANA1.30.51
White Grapefruit JuiceRaw White Grapefruit Juice2560.260.0360.0130.049023.623.3NANANA0.261.30.51
Macadamia NutsRaw Macadamia Nuts1410.61.680.0290.1801.920.640.010.010.621.21.10.51
Frozen NanceNance, frozen, unsweetened1371.6NANANANA23.211.46.484.9010.30.90.52
Red Or Green GrapesRaw Red Or Green Grapes1450.230.0780.0160.054026.222.411.810.40.221.31.040.52
BreadfruitRaw Breadfruit970.220.0470.0170.047026.310.7NANANA4.761.040.52
OnionsRaw Onions2500.250.110.010.033023.410.63.234.932.484.252.750.53
Extra Sweet PineappleRaw Extra Sweet Pineapple1960.22NANANANA26.520.24.23.3312.72.751.040.55
Frozen Sweet PotatoFrozen Sweet Potato, Unprepared1040.190.0410.0140.07023NANANANA1.771.80.55
Traditional PineappleTraditional Raw Pineapple2220.29NANANANA26.318.44.33.910NA1.220.56
Sweet CherriesRaw Sweet Cherries1590.320.060.0410.043025.420.38.5210.50.243.331.70.57
Raw Sulfured Dried ApplesApples, dried, sulfured, uncooked410.130.0210.0070.03202723.5NANANA3.60.380.58
PineappleRaw Pineapple2000.240.0180.0340.046026.219.74.243.46122.81.080.58
Macronutrients in Top 100 Raw Fruits, Nuts & Vegetables with the lowest Iron content per 100 kcal
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 calories.
Top 5 raw fruits, nuts & vegetables with least amount of iron per 100 calories are:
- Raw Asian Pears
- Raw Chinese Waterchestnuts
- Sweetened Dried Mango
- Sweetened Dried Cranberries
- Raw Apples without skin