Asian PearsRaw Asian Pears00.0640.0711.560.50.16NA5702700.86320
Candied fruitCandied fruit0.93000NA0NA00000.0370.280.16
Chinese WaterchestnutsRaw Chinese Waterchestnuts00.430.623.11.51NA49.5012.403.70.930.19
Sweetened Dried MangoMango, dried, sweetened630.0580.081.9NA0.31NA64039.803.812.40.22
Canned Cranberry-orange RelishCranberry-orange relish, canned6.740.0510.0340.17NANANANA030.3NANANA0.34
Cranberry sauce, whole, canned, OCEAN SPRAYCranberry sauce, whole, canned, OCEAN SPRAY3.8NANANANANANANANA1.9NANANA0.38
Sweetened Dried CranberriesCranberries, dried, sweetened1.950.0130.0270.53NA0.037NA000.1902.057.40.38
Peach nectar, canned, with added ascorbic acidPeach nectar, canned, with added ascorbic acid1680.360.121.20.30.22NA6018103.66NA0.42
Papaya, canned, heavy syrup, drainedPapaya, canned, heavy syrup, drained00.0220.0220.0870.0220.022NANANA5.1NANA0.440.42
Peach nectar, canned, with sucralose, without added ascorbic acidPeach nectar, canned, with sucralose, without added ascorbic acid980.370.0920.550.180.23NA6.120001.787.350.43
Apples no SkinRaw Apples without skin12.50.120.180.570.440.23NA002500.313.750.44
Pink Grapefruit Juice with CalciumPink or Red Grapefruit Juice with Added Calcium 1230.290.231.542.080.34NA92017101.5400.46
CassavaRaw Cassava1.880.160.091.60.20.17NA50.6038.600.363.560.51
Cranberry juice blend, 100% juice, bottled, with added vitamin C and calciumCranberry juice blend, 100% juice, bottled, with added vitamin C and calcium6.670.0330.10.63NA0.12NA120021000.06700.53
Baked Yellow PlantainsPlantains, yellow, baked870.170.251.331.030.41NA103031.700250.54
Rhubarb Frozen Cooked with SugarRhubarb, frozen, cooked, with sugar10.30.0470.0590.520.130.052NA1308.5300.4954.60.54
White GrapefruitRaw White Grapefruit180.340.182.452.570.39NA91030301.200.55
Valencia OrangesRaw Valencia Oranges73.50.530.241.681.530.39NA23902970NANA0.55
Bottled Pomegranate JuicePomegranate juice, bottled00.0830.0831.31.60.22NA13300.5602.157.80.56
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
Cherries, tart, dried, sweetened Cherries, tart, dried, sweetened 1270.0520.0910.78NA0.091NA9.9017.400.154.60.61
Hash Brown PotatoesHome prepared Hash Brown Potatoes00.190.0372.610.53NA18014.700.0114.20.62
Frozen Crosscut French Fried Sweet PotatoesFrozen Crosscut French Fried Sweet Potatoes, UnpreparedNANANANANANANANANA6.03NANANA0.63
Canned Orange JuiceUnsweetened Canned Orange Juice57.40.250.131.31.150.2NA153019201.280.640.64
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
Grapefruit juice, white, bottled, unsweetened, OCEAN SPRAYGrapefruit juice, white, bottled, unsweetened, OCEAN SPRAY16.20.530.162.132.270.3NA122025201.7NA0.65
Grapefruit juice cannedGrapefruit juice, white, canned or bottled, unsweetened16.20.520.162.12.270.3NA114027301.700.65
LongansRaw LongansNA0.160.71.5NANANANA0420NANANA0.65
Fried Green PlantainsPlantains, green, fried58.30.0460.0990.790.380.26NA14.6NA3.3NANANA0.65
Sauteed Yellow OnionsOnions, yellow, sauteedNA0.120.10.090.420.5NA4.88NA4.401.6652.70.66
Juice, apple and grape blend, with added ascorbic acidJuice, apple and grape blend, with added ascorbic acid00.0360.090.520.210.13NA0016900.061.20.66
Frozen Orange Juice ConcentrateOrange juice, frozen concentrate, unsweetened, undiluted26.40.560.352.21.50.53NA156029401.20.810.67
Bosc PearsRaw Bosc Pears4.480.0540.10.680.260.094NA31.3NA12.5NA0.5423.30.67
Frozen Orange Juice Concentrate with CalciumOrange juice, frozen concentrate, unsweetened, undiluted, with added calcium26.50.560.362.231.50.53NA157029601.220.820.67
Pears, canned, extra heavy syrup pack, solids and liquidsPears, canned, extra heavy syrup pack, solids and liquids00.0310.0680.740.0680.043NA3.103.40NANA0.68
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
Fruit juice smoothie, NAKED JUICE, MIGHTY MANGOFruit juice smoothie, NAKED JUICE, MIGHTY MANGONANANANANANANANANA12NANANA0.71
JackfruitRaw Jackfruit15.80.330.172.90.741.04NA75.8043.3NA1.07NA0.73
Pan Fried Frozen Hash Brown PotatoesPan Fried In Canola Oil Frozen Hash Brown Potatoes00.180.0453.170.790.32NA2209.180324.80.74
Boiled Green PlantainsPlantains, green, boiledNA0.120.160.970.940.55NA119NA22.6NANA9.420.74
Frozen Sweet Potato PuffsFrozen Sweet Potato Puffs, UnpreparedNANANANANANANANANA4.1NANANA0.75
Lemon juice from concentrate, bottled, CONCORDLemon juice from concentrate, bottled, CONCORDNA0.250.212.460.750.46NA50NA0NANANA0.75
Canned Cranberry Sauce sweetenedCranberry sauce, canned, sweetened3.770.0280.040.19NA0.026NA1.901.901.752.640.77
CarambolaRaw StarFruit290.140.153.553.80.16NA116033301.4500.77
Sauteed Green Sweet PeppersPeppers, sweet, green, sauteed36.20.110.121.50.290.51NA5.17045803.62550.78
Canned Maraschino CherriesDrained Canned Maraschino Cherries3.64000.0070.0980.009NA00000.0912.730.78
Bottled Apple JuiceApple juice, canned or bottled, unsweetened, without added ascorbic acid00.140.110.480.320.12NA005.8700.06500.78
Figs, canned, extra heavy syrup pack, solids and liquidsFigs, canned, extra heavy syrup pack, solids and liquids5.60.0620.11.170.19NANANA02.80NANA0.79
Plantains, yellow, fried, Latino restaurantPlantains, yellow, fried, Latino restaurant840.0890.0251.060.760.37NANANANANA1.440.40.79
Frozen Potato PuffsFrozen Potato Puffs, Unprepared00.310.13.060.980.33NA28.7011.600.194.20.79
Chilled Orange JuiceChilled Orange Juice from Concentrate12.20.280.241.71.20.47NA116020601.2200.8
Navel OrangesRaw Navel Oranges73.50.420.312.61.60.48NA208036200.9200.8
MangosRaw Mangos2700.140.193.350.990.6NA215018204.5210.8
Juice, apple, grape and pear blend, with added ascorbic acid and calciumJuice, apple, grape and pear blend, with added ascorbic acid and calcium00.0290.0870.540.170.1NA0029300.05800.81
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
Dried Japanese PersimmonsPersimmons, japanese, dried41.6NA0.0320.2NANANANA000NANA0.81
Sweet Cucumber PicklesPickles, cucumber, sweet (includes bread and butter pickles)1250.0820.0990.380.170.079NA3.302.301.21550.82
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
Frozen French Fried Yellow Fleshed Potatoes Unprepared Frozen French Fried Yellow Fleshed PotatoesNANANANANANANANANA20NANANA0.89
Pears, canned, heavy syrup pack, solids and liquidsPears, canned, heavy syrup pack, solids and liquids00.0410.0890.980.0890.057NA4.0504.4600.321.20.89
Pears, canned, heavy syrup, drainedPears, canned, heavy syrup, drained00.0450.0970.98NA0.057NA4.0504.4600.491.20.89
ClementinesRaw ClementinesNA0.550.194.060.960.48NA153NA31101.2800.89
Bartlett PearsRaw Bartlett Pears4.760.0570.120.780.20.12NA28.6NA21NA0.57180.9
Peaches, canned, extra heavy syrup pack, solids and liquidsPeaches, canned, extra heavy syrup pack, solids and liquids220.0340.0661.630.160.059NA9.3803.750NANA0.91
Oven-heated Frozen Potato PuffsPotato puffs, frozen, oven-heated00.110.0582.260.50.19NA3606.2500.415.80.91
Microwave Cooked Apples no skinMicrowave cooked raw apples without skin10.70.0910.0590.330.250.25NA5.3601.600.273.750.91
Pan-fried Refrigerated Hash Brown PotatoesRefrigerated Hash Brown Potatoes, Pan-fried In Canola OilNA0.0330.0623.960.910.45NANA03.3502.124.30.92
Red Anjou PearsRaw Red Anjou Pears4.840.0580.140.780.260.19NA34NA25NA0.5823.70.92
Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume waterPineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water5.90.410.121.180.740.44NA64.7070.600.0591.760.94
Jackfruit, canned, syrup packJackfruit, canned, syrup pack00.110.122.20.230.14NA45.701.63NANANA0.95
PearsRaw Pears5.260.0630.140.850.260.15NA37022.600.63230.95
Java-plumRaw Java-plum00.030.061.3NA0.19NANA071.5NANANA0.95
Figs, canned, heavy syrup pack, solids and liquidsFigs, canned, heavy syrup pack, solids and liquids6.80.0750.131.460.240.24NA6.803.400.41180.95
Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, extra heavy syrup, solids and liquidsFruit cocktail, (peach and pineapple and pear and grape and cherry), canned, extra heavy syrup, solids and liquids340.0610.0651.250.20.17NA10.206.480NANA0.95
Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, extra heavy syrup, solids and liquidsFruit salad, (peach and pear and apricot and pineapple and cherry), canned, extra heavy syrup, solids and liquids1090.0480.0681.20.180.11NA10.207.160NANA0.95
Ruby Red grapefruit juice blend (grapefruit, grape, apple), OCEAN SPRAY, bottled, with added vitamin CRuby Red grapefruit juice blend (grapefruit, grape, apple), OCEAN SPRAY, bottled, with added vitamin C41NANANANANANANANA335NANANA0.95
Strawberry GuavasRaw Strawberry Guavas21.70.130.132.6NANANANA0161NANANA0.96
Stir-Fried Soybeans SproutsStir-Fried Sprouted Soybeans2.410.462.642.860.4NA3050290NANA0.96
Medjool DatesDates, medjool7.60.0540.0651.740.870.27NA16.2NA00NA2.920.97
Golden RaisinsGolden Seedless Raisins00.0080.191.14NA0.32NA303.200.123.50.98
ZESPRI SunGold KiwifruitRaw ZESPRI SunGold Kiwifruit4.7600.351.10.570.38NA1480.3876806.67291
Grapefruit juice, white, frozen concentrate, unsweetened, undilutedGrapefruit juice, white, frozen concentrate, unsweetened, undiluted4.10.30.161.61.40.32NA26.7024600.290.211
Pickled Green OlivesCanned Pickled Green Olives41.40.0430.0140.490.0480.064NA6.20007.92.91
Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume waterGrapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water00.30.161.61.40.32NA29.3024700.2901.02
Dry Mashed Potatoes FlakesDehydrated Mashed Potatoes Flakes0.850.840.0935.31.760.63NA39068.600.0257.371.03
Cherries, sweet, canned, extra heavy syrup pack, solids and liquidsCherries, sweet, canned, extra heavy syrup pack, solids and liquids23.50.0620.111.140.370.088NA11.8010.60NANA1.03
AvocadosRaw Avocados130.130.243.262.60.48NA152018.803.939.41.03
Vitamins in Top 100 Fruits & Vegetables with the lowest Iron content per 300 kcal
In the above table you can find and compare the amount of vitamins in all fruits & vegetables , sorted by least amount of Iron per 300 calories.
Top 5 fruits & vegetables with least amount of iron per 300 calories are:
- Raw Asian Pears
- Candied fruit
- Raw Chinese Waterchestnuts
- Sweetened Dried Mango
- Canned Cranberry-orange Relish