Asian PearsRaw Asian Pears00.110.122.60.830.26NA95045.201.4353.60
Sweetened Dried MangoMango, dried, sweetened1050.0970.133.13NA0.52NA107066.306.320.70.36
Sweetened Dried CranberriesCranberries, dried, sweetened3.250.0210.0450.89NA0.062NA000.3203.412.30.63
Apples no SkinRaw Apples without skin210.20.290.950.740.39NA0041.700.526.250.73
White GrapefruitRaw White Grapefruit30.30.560.34.084.30.65NA152050501.9700.91
Valencia OrangesRaw Valencia Oranges1220.890.412.82.550.64NA39804950NANA0.92
Pink GrapefruitRaw Pink and Red Grapefruit6900.510.372.433.10.63NA155037101.5500.95
Florida OrangesRaw Florida Oranges1201.10.434.352.70.55NA185048901.9600.98
OrangesRaw Oranges1170.930.4332.660.64NA319056601.901.06
Japanese PersimmonsRaw Japanese Persimmons5790.210.140.71NA0.71NA57053.605.218.61.07
Japanese PersimmonsRaw Japanese Persimmons5790.210.140.71NA0.71NA57053.605.218.61.07
Japanese PersimmonsRaw Japanese Persimmons5790.210.140.71NA0.71NA57053.605.218.61.07
Japanese PersimmonsRaw Japanese Persimmons5790.210.140.71NA0.71NA57053.605.218.61.07
LongansRaw LongansNA0.261.172.5NANANANA0700NANANA1.1
Bosc PearsRaw Bosc Pears7.460.090.171.130.430.16NA52.2NA21NA0.9391.1
FeijoaRaw Feijoa00.0490.152.41.90.55NA1890270NA1.328.71.15
ApplesRaw Apples with skin290.160.250.880.590.39NA29044.201.73211.15
JackfruitRaw Jackfruit26.30.550.294.841.241.73NA126072NA1.8NA1.2
CarambolaRaw StarFruit48.40.230.265.96.30.27NA194055502.401.3
Navel OrangesRaw Navel Oranges1220.690.524.342.660.81NA347060301.5301.33
MangosRaw Mangos4500.230.325.581.640.99NA358030307.5351.33
Dried Japanese PersimmonsPersimmons, japanese, dried69.3NA0.0530.33NANANANA000NANA1.35
Dried Japanese PersimmonsPersimmons, japanese, dried69.3NA0.0530.33NANANANA000NANA1.35
Dried Japanese PersimmonsPersimmons, japanese, dried69.3NA0.0530.33NANANANA000NANA1.35
Dried Japanese PersimmonsPersimmons, japanese, dried69.3NA0.0530.33NANANANA000NANA1.35
GrapefruitRaw Grapefruit7190.560.313.94.420.66NA156053802.0301.4
TangerinesRaw Tangerines3210.550.343.552.040.74NA151025201.901.4
Sweetened Dried BlueberriesBlueberries, dried, sweetened110.150.21.82NA0.24NA19037.503.7941.4
PummeloRaw Pummelo00.450.362.9NA0.47NANA0803NANANA1.45
BananasRaw Bananas170.170.413.741.882.06011204900.562.81.46
DurianRaw or Frozen Durian6.81.270.683.650.781.07NA122067NANANA1.46
ClementinesRaw ClementinesNA0.910.326.771.60.8NA255NA51902.1301.5
Bartlett PearsRaw Bartlett Pears7.940.0950.211.30.330.21NA47.6NA35NA0.95301.5
Red Anjou PearsRaw Red Anjou Pears8.060.0970.231.30.430.31NA56.5NA42NA0.9739.51.53
PearsRaw Pears8.770.110.231.40.430.25NA61.4037.701.0538.61.58
Java-plumRaw Java-plum00.050.12.17NA0.32NANA0119NANANA1.6
Strawberry GuavasRaw Strawberry Guavas36.20.220.224.35NANANANA0268NANANA1.6
Medjool DatesDates, medjool12.60.090.112.91.450.45NA27NA00NA4.871.62
ZESPRI SunGold KiwifruitRaw ZESPRI SunGold Kiwifruit7.9400.591.830.950.63NA2460.63128001148.41.67
AvocadosRaw Avocados220.210.415.434.340.8NA253031.306.4765.61.7
Frozen BlueberriesBlueberries, frozen, unsweetened19.60.310.365.11.230.58NA68.6024.504.71611.76
CherimoyaRaw Cherimoya00.670.874.32.31.7NA153084NA1.8NA1.8
Lime JuiceRaw Lime Juice400.50.32.842.460.76NA200060004.4121.8
PomegranatesRaw Pomegranates00.40.321.772.270.45NA229061.403.6991.8
Deglet Noor DatesDates, deglet noor00.0920.122.261.040.29NA33.700.7100.0894.81.8
Lemon JuiceRaw Lemon Juice00.550.342.072.981.05NA455088003.401.8
Green Anjou PearsRaw Green Anjou Pears7.580.0760.171.140.330.2NA68NA33.3NA0.9132.61.8
PlumsRaw Plums1850.30.284.531.470.32NA54.3010302.8369.61.85
GuavasRaw Common Guavas2280.490.297.973.30.81NA3600167905.37191.9
Dried PlumsRaw Dried Plums81.30.110.393.920.880.43NA8.3301.2500.91241.94
Sweetened Frozen Peach SlicesPeaches, frozen, sliced, sweetened74.50.0690.193.470.70.096NA16050103.311.71.97
American Type GrapesRaw American Type Grapes37.30.690.432.240.180.82NA3003001.41092.16
Fresh Orange juiceRaw Orange juice11110.334.442.10.44NA333055600.441.12.22
Yellow PlantainsRaw Yellow Plantains2300.250.312.751.230.99NA90075.4001182.25
Muscadine GrapesRaw Muscadine Grapes26.3NA13NANANANA17.5NA57NANANA2.3
Sweetened Frozen BlueberriesBlueberries, frozen, sweetened11.80.120.311.50.740.35NA4105.903.061042.3
Sweetened Frozen Pineapple ChunksPineapple, frozen, chunks, sweetened11.60.580.171.740.610.44NA64046.500.124.072.33
Tangerine JuiceRaw Tangerine Juice1510.70.231.161.450.49NA58036001.502.33
LitchisRaw Litchis00.0830.494.57NA0.76NA106054200.533.032.35
Passion-fruit Juice, PurpleRaw Passion-fruit Juice, Purple35301.314.3NA0.49NA68.6029200.0983.922.35
Honeydew MelonsRaw Honeydew Melons41.70.530.175.82.151.22NA264025000.2840.32.36
CrabapplesRaw Crabapples130.20.130.66NANANANA052.6NANANA2.37
BlueberriesRaw Blueberries26.30.320.363.671.10.462.6352.6085051692.46
Green PlantainsRaw Green PlantainsNA0.330.331.81.740.23NA92NA66.4NANANA2.47
CranberriesRaw Cranberries32.60.130.221.13.20.62NA110152014.354.32.5
FigsRaw Figs47.30.410.342.72.030.76NA40.5013.500.7431.82.5
Green KiwifruitRaw Green Kiwifruit32.80.220.22.81.50.52NA20507600123302.54
Pink Grapefruit JuiceRaw Pink Grapefruit Juice2820.510.262.562.420.56NA12804870NANA2.56
White Grapefruit JuiceRaw White Grapefruit Juice130.510.262.562.420.56NA128048702.8202.56
Frozen NanceNance, frozen, unsweetened27.40.10.1221.230.14NA54.8NA634NA8.5681.52.6
Red Or Green GrapesRaw Red Or Green Grapes21.70.50.511.360.360.62NA14.502301.381062.6
BreadfruitRaw Breadfruit00.530.154.372.20.49NA68014100.492.432.62
Extra Sweet PineappleRaw Extra Sweet Pineapple29.40.780.324.972.131.1NA186NA55300.26.862.75
Traditional PineappleTraditional Raw Pineapple33.30.870.325.222.141.18NA122NA1880NA7.782.78
Sweet CherriesRaw Sweet Cherries240.210.261.221.580.39NA31.7055.600.5616.72.86
Raw Sulfured Dried ApplesApples, dried, sulfured, uncooked000.331.90.50.26NA008.0201.16.172.9
PineappleRaw Pineapple300.790.3252.131.12NA180047800.272.9
PapayasRaw Papayas5470.270.314.152.220.44NA430070803.530.22.9
LoquatsRaw Loquats8090.20.261.9NA1.06NA149010.6NANANA2.98
Passion-fruit Juice, YellowRaw Passion-fruit Juice, Yellow39200.8418.7NA0.5NA66.7015200.0833.333
JujubeRaw Jujube12.70.130.255.7NA0.51NANA0437NANANA3.04
Dried LitchisLitchis, dried00.0181.035.6NA0.16NA21.7033000.562.93.07
Sweetened Frozen StrawberriesSliced Sweetened Frozen Strawberries5.20.0830.272.10.560.16NA78021601.28.853.07
Cantaloupe MelonsRaw Cantaloupe Melons24850.60.2810.81.541.06NA309054000.7436.83.1
Mamey SapoteRaw Mamey Sapote28.20.0520.475.771.62.9NA28.2093NA8.5NA3.15
Sweetened Red Frozen RaspberriesRaspberries, frozen, red, sweetened14.60.0920.221.10.730.17NA12608003.531.63.16
NectarinesRaw Nectarines1930.390.3112.82.10.28NA57061.408.75253.2
Sugar-applesRaw Sugar-apples00.590.64.71.21.06NA74.50193NANANA3.2
Red Sour CherriesRaw Red Sour Cherries6400.30.441.430.44NA80010000.7213.2
Peaches, YellowRaw Yellow Peaches2050.310.410.31.960.32NA51.3084.609.3633.33.2
Dried Zante CurrantsCurrants, zante, dried6.90.280.242.8NA0.51NA17.208.100.195.73.24
Custard-appleRaw Custard-apple9.90.40.52.480.671.1NANA095NANANA3.5
GooseberriesRaw Gooseberries1700.450.343.43.250.91NA680315NA4.2NA3.52
Prickly PearsRaw Prickly Pears24.40.170.735.6NA0.73NA730171NANANA3.66
WatermelonRaw Watermelon4670.550.352.973.70.75NA50013500.831.674
Raw Sulfured Dried PearsPears, dried, sulfured, uncooked00.0150.282.60.290.14NA0013.400.11394
ApricotsRaw Apricots10000.310.426.252.50.56NA94010409.2734.44.06
Raw Dried FigsFigs, dried, uncooked00.170.161.240.870.21NA1802.400.731.34.08
Orange PeelRaw Orange Peel1080.620.464.642.530.91NA1550701NA1.3NA4.12
SoursopRaw Soursop00.530.386.81.90.45NA106015600.613.034.55
Vitamins in Top 100 Raw Fruits with the lowest Iron content per 500 kcal
In the above table you can find and compare the amount of vitamins in raw fruits , sorted by least amount of Iron per 500 calories.
Top 5 raw fruits with least amount of iron per 500 calories are:
- Raw Asian Pears
- Sweetened Dried Mango
- Sweetened Dried Cranberries
- Raw Apples without skin
- Raw White Grapefruit