Asian PearsRaw Asian Pears00.0640.0711.560.50.16NA5702700.86320
Sweetened Dried MangoMango, dried, sweetened630.0580.081.9NA0.31NA64039.803.812.40.22
Sweetened Dried CranberriesCranberries, dried, sweetened1.950.0130.0270.53NA0.037NA000.1902.057.40.38
Apples no SkinRaw Apples without skin12.50.120.180.570.440.23NA002500.313.750.44
White GrapefruitRaw White Grapefruit180.340.182.452.570.39NA91030301.200.55
Valencia OrangesRaw Valencia Oranges73.50.530.241.681.530.39NA23902970NANA0.55
Pink GrapefruitRaw Pink and Red Grapefruit4140.310.221.461.870.38NA93022300.9300.57
Florida OrangesRaw Florida Oranges71.70.650.262.61.630.33NA111029301.1700.59
OrangesRaw Oranges70.20.560.261.81.60.38NA191034001.1500.64
Japanese PersimmonsRaw Japanese Persimmons3470.130.0860.43NA0.43NA34.303203.13110.64
Japanese PersimmonsRaw Japanese Persimmons3470.130.0860.43NA0.43NA34.303203.13110.64
Japanese PersimmonsRaw Japanese Persimmons3470.130.0860.43NA0.43NA34.303203.13110.64
Japanese PersimmonsRaw Japanese Persimmons3470.130.0860.43NA0.43NA34.303203.13110.64
LongansRaw LongansNA0.160.71.5NANANANA0420NANANA0.65
Bosc PearsRaw Bosc Pears4.480.0540.10.680.260.094NA31.3NA12.5NA0.5423.30.67
FeijoaRaw Feijoa00.030.0891.451.150.33NA1130162NA0.7917.20.69
ApplesRaw Apples with skin17.30.0980.150.530.350.24NA17.3026.501.0412.70.69
JackfruitRaw Jackfruit15.80.330.172.90.741.04NA75.8043.3NA1.07NA0.73
CarambolaRaw StarFruit290.140.153.553.80.16NA116033301.4500.77
Navel OrangesRaw Navel Oranges73.50.420.312.61.60.48NA208036200.9200.8
MangosRaw Mangos2700.140.193.350.990.6NA215018204.5210.8
Dried Japanese PersimmonsPersimmons, japanese, dried41.6NA0.0320.2NANANANA000NANA0.81
Dried Japanese PersimmonsPersimmons, japanese, dried41.6NA0.0320.2NANANANA000NANA0.81
Dried Japanese PersimmonsPersimmons, japanese, dried41.6NA0.0320.2NANANANA000NANA0.81
Dried Japanese PersimmonsPersimmons, japanese, dried41.6NA0.0320.2NANANANA000NANA0.81
GrapefruitRaw Grapefruit4310.340.192.342.650.39NA94032301.200.84
TangerinesRaw Tangerines1920.330.22.131.220.44NA91015101.1300.85
Sweetened Dried BlueberriesBlueberries, dried, sweetened6.620.0870.121.1NA0.14NA11.4022.502.2256.20.85
PummeloRaw Pummelo00.270.211.74NA0.28NANA0482NANANA0.87
BananasRaw Bananas100.10.252.241.131.24067.4029.300.341.70.88
DurianRaw or Frozen Durian4.10.760.412.20.470.64NA73.5040.2NANANA0.88
ClementinesRaw ClementinesNA0.550.194.060.960.48NA153NA31101.2800.89
Bartlett PearsRaw Bartlett Pears4.760.0570.120.780.20.12NA28.6NA21NA0.57180.9
Red Anjou PearsRaw Red Anjou Pears4.840.0580.140.780.260.19NA34NA25NA0.5823.70.92
PearsRaw Pears5.260.0630.140.850.260.15NA37022.600.63230.95
Java-plumRaw Java-plum00.030.061.3NA0.19NANA071.5NANANA0.95
Strawberry GuavasRaw Strawberry Guavas21.70.130.132.6NANANANA0161NANANA0.96
Medjool DatesDates, medjool7.60.0540.0651.740.870.27NA16.2NA00NA2.920.97
ZESPRI SunGold KiwifruitRaw ZESPRI SunGold Kiwifruit4.7600.351.10.570.38NA1480.3876806.67291
AvocadosRaw Avocados130.130.243.262.60.48NA152018.803.939.41.03
Frozen BlueberriesBlueberries, frozen, unsweetened11.80.190.223.060.740.35NA41014.702.82961.06
CherimoyaRaw Cherimoya00.40.522.581.381.03NA92050.4NA1.08NA1.08
Lime JuiceRaw Lime Juice240.30.181.71.480.46NA120036002.647.21.08
PomegranatesRaw Pomegranates00.240.191.061.360.27NA13703702.1759.31.1
Deglet Noor DatesDates, deglet noor00.0550.071.360.630.18NA20.200.4300.0532.871.1
Lemon JuiceRaw Lemon Juice00.330.21.241.80.63NA273052802.0501.1
Green Anjou PearsRaw Green Anjou Pears4.550.0450.10.690.20.12NA41NA20NA0.5519.51.1
PlumsRaw Plums1110.180.172.70.880.19NA32.606201.741.71.1
GuavasRaw Common Guavas1370.30.184.820.49NA2160100703.2211.51.15
Dried PlumsRaw Dried Plums48.80.0640.232.350.530.26NA500.7500.5474.41.16
Sweetened Frozen Peach SlicesPeaches, frozen, sliced, sweetened44.70.0410.112.10.420.057NA9.57030101.987.021.2
American Type GrapesRaw American Type Grapes22.40.410.261.340.110.49NA1801800.8565.41.3
Fresh Orange juiceRaw Orange juice66.70.60.22.671.270.27NA200033300.270.671.33
Yellow PlantainsRaw Yellow Plantains1380.150.191.650.740.6NA54045.200711.35
Muscadine GrapesRaw Muscadine Grapes15.8NA7.9NANANANA10.5NA34.2NANANA1.37
Sweetened Frozen BlueberriesBlueberries, frozen, sweetened7.060.0710.180.890.440.21NA24.703.5301.8462.51.38
Sweetened Frozen Pineapple ChunksPineapple, frozen, chunks, sweetened6.980.350.11.050.370.26NA38.402800.072.441.4
Tangerine JuiceRaw Tangerine Juice910.420.140.70.870.29NA35021600.9101.4
LitchisRaw Litchis00.050.32.74NA0.45NA63.6032500.321.81.4
Passion-fruit Juice, PurpleRaw Passion-fruit Juice, Purple21200.778.6NA0.29NA41017500.0592.351.4
Honeydew MelonsRaw Honeydew Melons250.320.13.51.30.73NA158015000.17241.4
CrabapplesRaw Crabapples7.90.120.0790.39NANANANA031.6NANANA1.42
BlueberriesRaw Blueberries15.80.190.222.20.650.271.5831.6051031021.47
Green PlantainsRaw Green PlantainsNA0.20.21.11.050.14NA55.3NA40NANANA1.5
CranberriesRaw Cranberries19.60.0780.130.661.920.37NA6.5209108.632.61.5
FigsRaw Figs28.40.240.21.621.20.46NA24.308.100.45191.5
Green KiwifruitRaw Green Kiwifruit19.70.130.121.680.90.31NA123045607.21981.52
Pink Grapefruit JuiceRaw Pink Grapefruit Juice1690.310.151.541.450.34NA7702920NANA1.54
White Grapefruit JuiceRaw White Grapefruit Juice7.70.310.151.541.450.34NA77029201.701.54
Frozen NanceNance, frozen, unsweetened16.40.0620.0741.20.740.086NA33NA380NA5.14491.56
Red Or Green GrapesRaw Red Or Green Grapes130.30.30.820.220.37NA8.701400.8363.51.57
BreadfruitRaw Breadfruit00.320.0872.621.330.29NA40.8084.500.291.461.57
Extra Sweet PineappleRaw Extra Sweet Pineapple17.60.470.1931.280.67NA112NA33200.124.11.65
Traditional PineappleTraditional Raw Pineapple200.520.193.131.30.71NA73.3NA1130NA4.671.67
Sweet CherriesRaw Sweet Cherries14.30.130.160.730.950.23NA19033.300.33101.7
Raw Sulfured Dried ApplesApples, dried, sulfured, uncooked000.21.140.30.15NA004.800.653.71.73
PineappleRaw Pineapple180.470.1931.280.67NA108028700.124.21.74
PapayasRaw Papayas3280.160.192.51.330.27NA258042502.1181.74
LoquatsRaw Loquats4850.120.151.15NA0.64NA89.406.4NANANA1.8
Passion-fruit Juice, YellowRaw Passion-fruit Juice, Yellow23500.5111.2NA0.3NA4009100.0521.8
JujubeRaw Jujube7.60.0760.153.4NA0.31NANA0262NANANA1.82
Dried LitchisLitchis, dried00.0110.623.36NA0.097NA13019800.341.731.84
Sweetened Frozen StrawberriesSliced Sweetened Frozen Strawberries3.130.050.161.250.340.094NA47012900.725.31.84
Cantaloupe MelonsRaw Cantaloupe Melons14910.360.176.480.930.64NA185032400.44221.85
Mamey SapoteRaw Mamey Sapote170.0310.283.460.961.74NA17055.6NA5.1NA1.9
Sweetened Red Frozen RaspberriesRaspberries, frozen, red, sweetened8.740.0550.130.670.440.099NA75.704802.1191.9
NectarinesRaw Nectarines1160.230.187.671.260.17NA3403705.25151.9
Sugar-applesRaw Sugar-apples00.350.362.80.720.64NA44.70116NANANA1.9
Red Sour CherriesRaw Red Sour Cherries3840.180.242.40.860.26NA4806000.4212.61.92
Peaches, YellowRaw Yellow Peaches1230.180.246.21.180.19NA30.8050.805.6201.92
Dried Zante CurrantsCurrants, zante, dried4.140.170.151.67NA0.31NA10.304.8600.113.41.94
Custard-appleRaw Custard-apple5.940.240.31.50.40.66NANA057NANANA2.1
GooseberriesRaw Gooseberries1020.270.22.051.950.55NA410189NA2.52NA2.1
Prickly PearsRaw Prickly Pears14.60.10.443.37NA0.44NA440102NANANA2.2
WatermelonRaw Watermelon2800.330.211.782.20.45NA3008100.512.4
Raw Sulfured Dried PearsPears, dried, sulfured, uncooked00.0090.171.570.180.082NA00800.06923.42.4
ApricotsRaw Apricots6000.190.253.751.50.34NA56.3062.505.5620.62.44
Raw Dried FigsFigs, dried, uncooked00.10.0990.750.520.13NA1101.4500.4218.82.45
Orange PeelRaw Orange Peel650.370.282.81.50.54NA930421NA0.77NA2.47
SoursopRaw Soursop00.320.234.11.150.27NA63.609400.361.82.73
Vitamins in Top 100 Raw Fruits with the lowest Iron content per 300 kcal
In the above table you can find and compare the amount of vitamins in raw fruits , sorted by least amount of Iron per 300 calories.
Top 5 raw fruits with least amount of iron per 300 calories are:
- Raw Asian Pears
- Sweetened Dried Mango
- Sweetened Dried Cranberries
- Raw Apples without skin
- Raw White Grapefruit