Asian PearsRaw Asian Pears28.60.36NA0570.43NA78.68640.7100.14630
Apples no SkinRaw Apples without skin31.30.19NA0.44250.24NA68.8563000.31542
White GrapefruitRaw White Grapefruit1090.45NA0.55820.12NA72.7134512.700.64823
Valencia OrangesRaw Valencia Oranges2450.23NA0.5561.20.14NA1041096NA00.37529
Pink GrapefruitRaw Pink and Red Grapefruit1570.23NA0.5764.30.16NA1299640.7100.5629
Florida OrangesRaw Florida Oranges2800.25NA0.5965.20.16NA78.311023.2600.52568
OrangesRaw Oranges2550.29NA0.64640.16NA89.411553.200.45554
Japanese PersimmonsRaw Japanese Persimmons34.30.48NA0.6438.61.52NA736902.574.30.47344
Japanese PersimmonsRaw Japanese Persimmons34.30.48NA0.6438.61.52NA736902.574.30.47344
Japanese PersimmonsRaw Japanese Persimmons34.30.48NA0.6438.61.52NA736902.574.30.47344
Japanese PersimmonsRaw Japanese Persimmons34.30.48NA0.6438.61.52NA736902.574.30.47344
LongansRaw Longans50.85NA0.65500.26NA1051330NA00.25414
Bosc PearsRaw Bosc Pears44.80.47NA0.6731.30.21NA62.754604.480.58372
FeijoaRaw Feijoa83.60.18NA0.6944.30.41NA93846NA14.80.3410
ApplesRaw Apples with skin34.60.16190.69290.2NA63.561705.770.23494
JackfruitRaw Jackfruit75.80.24NA0.73920.14NA66.31415NA6.30.41232
CarambolaRaw StarFruit291.33NA0.77970.36NA11612875.819.41.16884
Navel OrangesRaw Navel Oranges2630.24NA0.867.30.18NA141101606.120.49526
MangosRaw Mangos550.56NA0.8500.32NA70840350.45417
GrapefruitRaw Grapefruit1130.449.380.84750.11NA7513032.800.66852
TangerinesRaw Tangerines2090.24NA0.85680.22NA1139400.5711.30.4482
PummeloRaw Pummelo31.60.38NA0.8747.40.13NA1341705NA7.90.63703
BananasRaw Bananas170.267.40.88910.91NA7412073.373.370.51253
DurianRaw or Frozen Durian12.20.42NA0.8861.20.66NA79.6890NA4.10.57133
ClementinesRaw Clementines1910.27NA0.89640.15NA13411300.646.40.38553
Bartlett PearsRaw Bartlett Pears430.37NA0.928.60.18NA52.44810.484.760.38401
Red Anjou PearsRaw Red Anjou Pears53.20.34NA0.92340.27NA635950.484.840.63408
PearsRaw Pears47.40.4311.60.95370.25NA636110.535.260.53442
Java-plumRaw Java-plum95NANA0.9575NANA85395NA70NA416
Strawberry GuavasRaw Strawberry Guavas91NANA0.9674NANA1171270NA161NA351
Medjool DatesDates, medjool69.30.39NA0.9758.50.32NA67754NA1.10.4823
ZESPRI SunGold KiwifruitRaw ZESPRI SunGold Kiwifruit810.7201570.23NA11915001.914.30.38393
AvocadosRaw Avocados22.50.36131.0354.40.27NA989090.75131.2137
CherimoyaRaw Cherimoya400.28NA1.08680.37NA1041148NA280.64318
PomegranatesRaw Pomegranates360.57NA1.143.40.43NA1308531.8111.27282
Deglet Noor DatesDates, deglet noor41.50.22NA1.145.70.28NA666983.22.130.3122
Green Anjou PearsRaw Green Anjou Pears500.35NA1.1320.22NA5957704.550.45379
PecansPecans nuts30.40.524.341.152.51.956.771201781.6501.971.53
PlumsRaw Plums390.37131.145.70.34NA1041024000.65569
GuavasRaw Common Guavas79.41NA1.15970.66NA17618402.658.821356
American Type GrapesRaw American Type Grapes62.70.18NA1.322.43.2NA44.88550.458.960.18364
WalnutsEnglish Walnuts450.73NA1.3372.51.579.631592022.250.921.41.87
Yellow PlantainsRaw Yellow Plantains7.380.18NA1.3588.50.35NA78.711983.79.840.47160
Muscadine GrapesRaw Muscadine Grapes1950.63NA1.3773.710.4NA1261068NA5.260.58444
LitchisRaw Litchis22.70.67NA1.445.50.25NA1417772.734.550.32372
Honeydew MelonsRaw Honeydew Melons500.2NA1.483.30.23NA9219005.831500.75749
CrabapplesRaw Crabapples710.26NA1.4227.60.45NA59.2766NA3.95NA312
Raw European ChestnutsNuts, chestnuts, european, raw, unpeeled380.63NA1.42451.34NA131730NA4.230.7368.5
Peeled European ChestnutsPeeled Raw European Chestnuts290.64NA1.44460.51NA58741NA3.060.7579.6
BlueberriesRaw Blueberries31.60.3NA1.4731.61.77NA634050.535.260.84443
Green PlantainsRaw Green Plantains3.950.23NA1.5810.22NA61851NA3.950.36121
CranberriesRaw Cranberries520.37NA1.5391.74NA71.75220.65130.59569
FigsRaw Figs1420.28NA1.5690.52NA56.89410.814.050.61321
Green KiwifruitRaw Green Kiwifruit1670.64NA1.5283.60.48NA16715340.9814.80.69409
Macadamia NutsRaw Macadamia Nuts35.50.32NA1.5454.31.73NA78.61541.52.10.540.57
Red Or Green GrapesRaw Red Or Green Grapes43.50.55341.5730.40.31NA878300.438.70.3350
BreadfruitRaw Breadfruit49.50.24NA1.57730.17NA87.414271.755.830.35206
Extra Sweet PineappleRaw Extra Sweet Pineapple76.50.66NA1.6570.64.8NA476350.595.90.71504
Traditional PineappleTraditional Raw Pineapple86.70.54NA1.678010.6NA6083306.670.53582
Sweet CherriesRaw Sweet Cherries620.299.521.752.40.334.61001057000.33392
PineappleRaw Pineapple780.66NA1.74725.560486540.660.72516
PapayasRaw Papayas1400.31NA1.741470.28NA69.812704.2560.56614
LoquatsRaw Loquats1020.26NA1.8830.94NA17216983.836.40.32554
JujubeRaw Jujube79.70.28NA1.82380.32NA87.3949NA11.40.19296
Cantaloupe MelonsRaw Cantaloupe Melons79.40.368.821.851060.36NA13223563.531411.6795
Mamey SapoteRaw Mamey Sapote43.50.52NA1.926.60.49NA631098NA170.46157
Chinese ChestnutsRaw Chinese Chestnuts240.49NA1.91132.14NA129599NA41.1759
NectarinesRaw Nectarines410.59NA1.961.40.37NA1771370001.16597
Sugar-applesRaw Sugar-apples76.60.27NA1.967NANA1027881.928.70.32234
Red Sour CherriesRaw Red Sour Cherries960.62NA1.92540.67NA9010380180.6517
AlmondsNuts, almonds1390.53NA1.921401.1323.52493802.120.521.62.3
Peaches, YellowRaw Yellow Peaches460.5230.81.9269.20.47NA15414620.7701.3684
CoconutRaw Coconut Meat120.37NA2.06271.27NA963028.56170.9340
Pistachio NutsRaw Pistachio Nuts56.30.71.822.1650.64NA2635493.750.541.182.34
Custard-appleRaw Custard-apple89NANA2.153.5NANA62.41135NA12NA212
GooseberriesRaw Gooseberries1700.48NA2.1680.98NA18413504.16.80.82599
Coconut MilkRaw Coconut Milk210.35NA2.1448.31.2NA1303438.119.60.8788.2
Prickly PearsRaw Prickly Pears4100.59NA2.2622NANA17616104.436.60.88641
HazelnutsNuts, hazelnuts or filberts54.50.82NA2.25782.95NA1393251.1501.172.54
WatermelonRaw Watermelon700.42152.41000.38NA11011204101915
ApricotsRaw Apricots81.30.49NA2.4462.50.48NA14416190.636.251.25540
Orange PeelRaw Orange Peel4980.28NA2.4768NANA656563.19.280.77224
SoursopRaw Soursop63.60.39NA2.7395NANA12312642.7363.60.45369
Japanese ChestnutsRaw Japanese Chestnuts60.41.1NA2.82953.1NA140641NA27.32.14120
SapodillaRaw Sapodilla760.31NA2.943.4NANA43.46982.1743.40.36282
Lotus SeedsRaw Lotus Seeds1480.32NA3.21892.1NA5661237NA3.370.94260
FlaxseedSeeds, flaxseed1430.69NA3.22201.4NA36145714.3172.443.9
TamarindsRaw Tamarinds930.11NA3.5115NANA1427881.63350.1339.4
Cashew NutsRaw Cashew Nuts201.2NA3.621580.9NA32235810.86.53.142.82
KumquatsRaw Kumquats2620.4NA3.6384.50.57NA80.3786042.30.72342
Casaba MelonsRaw Casaba Melons1180.64NA3.641180.38NA53.619504.3960.75984
QuincesRaw Quinces580.68NA3.742NANA89.510373.16210.21441
Oranges with Peel Raw Oranges with Peel 3330.27NA3.866.7NANA1059333.339.520.52392
StrawberriesRaw Strawberries1500.4541.33.841223.6NA22514343.759.381.3853
RaspberriesRaw Raspberries1440.52NA41273.87NA1678711.155.772.42495
Mammy-appleRaw Mammy-apple64.70.51NA4.194NANA64.72763.5388.20.59507
BlackberriesRaw Blackberries2021.15NA4.331404.5NA15311302.86.983.7615
Coconut WaterCoconut Water (liquid From Coconuts)3790.63NA4.583952.24NA316394715.816581.581500
Passion-fruit, PurpleRaw Passion-fruit, Purple370.27NA4.9589.7NANA21010761.8686.60.31226
Lemon PeelRaw Lemon Peel8550.59NA5.196NANA76.610214.4738.31.6521
Minerals in Top 100 Fresh Fruits & Nuts with the lowest Iron content per 300 kcal
In the above table you can find and compare the amount of minerals in fresh fruits & nuts , sorted by least amount of Iron per 300 calories.
Top 5 fresh fruits & nuts with least amount of iron per 300 calories are:
- Raw Asian Pears
- Raw Apples without skin
- Raw White Grapefruit
- Raw Valencia Oranges
- Raw Pink and Red Grapefruit