Asian PearsRaw Asian Pears2380.550.0290.0020.13025.416.8NANANA8.571.20
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
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
CarambolaRaw StarFruit3231.060.0610.0870.51021.713NANANA9.033.350.26
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
Medjool DatesDates, medjool360.054NANANANA272411.6120.192.40.650.32
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
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
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
American Type GrapesRaw American Type Grapes1490.520.170.0360.12025.624.3NANANA1.340.940.43
Fresh Orange juiceRaw Orange juice2220.440.0530.0240.06402318.74.74.029.20.441.560.44
Yellow PlantainsRaw Yellow Plantains820.2900002614.47.17.120.151.41.070.45
Muscadine GrapesRaw Muscadine Grapes1750.82NANANANA24.4NA6.886.4416.841.420.46
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
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
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
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
Extra Sweet PineappleRaw Extra Sweet Pineapple1960.22NANANANA26.520.24.23.3312.72.751.040.55
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
PapayasRaw Papayas2330.60.190.110.026025188.679.503.951.10.58
LoquatsRaw Loquats2130.430.0850.0280.16026NANANANA3.60.910.6
Passion-fruit Juice, YellowRaw Passion-fruit Juice, Yellow1670.30.02500.1802423.8NANANA0.331.10.6
JujubeRaw Jujube1270.25NANANA025.6NANANANANA1.50.61
Dried LitchisLitchis, dried360.430.0970.0640.066025.524NANANA1.661.370.61
Sweetened Frozen StrawberriesSliced Sweetened Frozen Strawberries1040.140.0070.0280.03902725NANANA1.980.550.61
Cantaloupe MelonsRaw Cantaloupe Melons2940.560.150.140.1024235.54.5312.82.652.470.62
Mamey SapoteRaw Mamey Sapote80.60.370.140.0660.00902616.26.186.463.34.351.170.63
Sweetened Red Frozen RaspberriesRaspberries, frozen, red, sweetened970.160.0050.0290.057025.421NANANA4.270.680.63
NectarinesRaw Nectarines2270.730.0570.0050.25024183.13.57113.862.40.64
Sugar-applesRaw Sugar-apples1060.310.05100.043025NANANANA4.72.20.64
Red Sour CherriesRaw Red Sour Cherries2000.60.140.0880.092024.41778.361.63.220.64
Peaches, YellowRaw Yellow Peaches2560.640.0490.0050.22024.521.53.92512.23.852.330.64
Dried Zante CurrantsCurrants, zante, dried34.50.0760.0290.0040.012026.521.511.210.301.51.20.65
Custard-appleRaw Custard-apple990.590.23NANA025NANANANA2.381.70.7
GooseberriesRaw Gooseberries2271.30.0860.10.62023NANANANA9.7720.7
Prickly PearsRaw Prickly Pears2441.240.160.0560.45023.3NANANANA8.81.80.73
WatermelonRaw Watermelon3330.50.05300.1702520.7115.274.031.332.030.8
Raw Sulfured Dried PearsPears, dried, sulfured, uncooked380.240.0130.0010.056026.623.7NANANA2.860.710.8
ApricotsRaw Apricots2080.810.05600.1602319.31.964.9412.24.172.90.81
Raw Dried FigsFigs, dried, uncooked400.370.05800.14025.719.29.29.960.0283.941.330.82
Orange PeelRaw Orange Peel1030.210.0250.0110.03025.8NANANANA111.550.82
SoursopRaw Soursop1520.450.07700.1025.520.5NANANA51.50.91
Macronutrients in Top 100 Raw Fruits with the lowest Iron content per 100 kcal
In the above table you can find and compare the amount of macronutrients in raw fruits , sorted by least amount of Iron per 100 calories.
Top 5 raw fruits with least amount of iron per 100 calories are:
- Raw Asian Pears
- Sweetened Dried Mango
- Sweetened Dried Cranberries
- Raw Apples without skin
- Raw White Grapefruit