Asian PearsRaw Asian Pears47.60.6NA0950.71NA13114401.200.241051
Apples no SkinRaw Apples without skin520.32NA0.7341.70.4NA115938000.52903
White GrapefruitRaw White Grapefruit1820.76NA0.911360.2NA121224221.201.061371
Valencia OrangesRaw Valencia Oranges4080.38NA0.921020.23NA1731827NA00.61881
Pink GrapefruitRaw Pink and Red Grapefruit2620.38NA0.951070.26NA21416071.200.831048
Florida OrangesRaw Florida Oranges4670.42NA0.981090.26NA13018375.4300.87947
OrangesRaw Oranges4260.48NA1.061060.27NA14919265.300.74923
Japanese PersimmonsRaw Japanese Persimmons570.81NA1.0764.32.54NA12111504.37.140.79574
Japanese PersimmonsRaw Japanese Persimmons570.81NA1.0764.32.54NA12111504.37.140.79574
Japanese PersimmonsRaw Japanese Persimmons570.81NA1.0764.32.54NA12111504.37.140.79574
Japanese PersimmonsRaw Japanese Persimmons570.81NA1.0764.32.54NA12111504.37.140.79574
LongansRaw Longans8.331.4NA1.183.30.43NA1752217NA00.42690
Bosc PearsRaw Bosc Pears74.60.78NA1.152.20.35NA10491007.460.97621
FeijoaRaw Feijoa1390.3NA1.1573.80.69NA1561410NA24.60.49683
ApplesRaw Apples with skin57.70.2631.71.15480.34NA106102909.60.38823
JackfruitRaw Jackfruit1260.4NA1.21530.23NA1112358NA10.50.68387
CarambolaRaw StarFruit48.42.2NA1.31610.6NA19421459.6832.31.941474
Navel OrangesRaw Navel Oranges4390.4NA1.331120.3NA2351694010.20.82877
MangosRaw Mangos920.93NA1.3383.30.53NA117140058.330.75696
GrapefruitRaw Grapefruit1880.7315.61.41250.19NA12521724.701.11420
TangerinesRaw Tangerines3490.4NA1.41130.37NA18915660.94190.66803
PummeloRaw Pummelo52.60.63NA1.45790.22NA2242842NA131.051172
BananasRaw Bananas280.4412.41.461521.5NA12420115.65.60.84421
DurianRaw or Frozen Durian20.40.7NA1.461021.1NA1331483NA6.80.95221
ClementinesRaw Clementines3190.46NA1.51060.24NA22318831.0610.60.64921
Bartlett PearsRaw Bartlett Pears71.40.62NA1.547.60.29NA87.38020.797.940.63668
Red Anjou PearsRaw Red Anjou Pears88.70.56NA1.5356.50.45NA1059920.818.061.05679
PearsRaw Pears790.7219.31.5861.40.42NA10510180.888.770.88736
Java-plumRaw Java-plum158NANA1.6125NANA142658NA117NA693
Strawberry GuavasRaw Strawberry Guavas152NANA1.6123NANA1962116NA268NA584
Medjool DatesDates, medjool1160.65NA1.62970.53NA1121256NA1.80.7938.5
ZESPRI SunGold KiwifruitRaw ZESPRI SunGold Kiwifruit1351.201.67950.38NA19825003.17240.63654
AvocadosRaw Avocados37.50.59221.7910.44NA16315161.25222229
CherimoyaRaw Cherimoya66.70.46NA1.81130.62NA1731913NA46.71.07529
PomegranatesRaw Pomegranates60.20.95NA1.872.30.72NA21714223182.1469
Deglet Noor DatesDates, deglet noor690.37NA1.876.20.46NA11011635.33.550.5136.4
Green Anjou PearsRaw Green Anjou Pears83.30.58NA1.8530.36NA9896207.580.76631
PecansPecans nuts50.70.877.241.8387.63.2611.32002972.7503.282.55
PlumsRaw Plums65.20.6221.71.85760.57NA1741707001.1948
GuavasRaw Common Guavas1321.7NA1.91621.1NA29430664.414.71.7594
American Type GrapesRaw American Type Grapes1040.3NA2.1637.35.36NA74.614250.75150.3607
WalnutsEnglish Walnuts751.2NA2.221212.6162653373.751.532.363.1
Yellow PlantainsRaw Yellow Plantains12.30.3NA2.251480.59NA13119966.1516.40.78267
Muscadine GrapesRaw Muscadine Grapes3251.04NA2.312317.3NA2111781NA8.770.96739
LitchisRaw Litchis381.12NA2.3575.80.42NA23512954.557.580.53619
Honeydew MelonsRaw Honeydew Melons83.30.33NA2.361390.38NA15331679.722501.251248
CrabapplesRaw Crabapples1180.44NA2.37460.76NA991276NA6.58NA519
Raw European ChestnutsNuts, chestnuts, european, raw, unpeeled63.41.05NA2.37752.23NA2181216NA7.041.22114
Peeled European ChestnutsPeeled Raw European Chestnuts48.51.07NA2.476.50.86NA971235NA5.11.25133
BlueberriesRaw Blueberries52.60.5NA2.4652.62.95NA1056750.888.771.4739
Green PlantainsRaw Green Plantains6.580.38NA2.471350.36NA1021418NA6.580.59201
CranberriesRaw Cranberries870.61NA2.565.22.9NA1208701.121.70.98949
FigsRaw Figs2360.47NA2.51150.86NA9515681.356.761535
Green KiwifruitRaw Green Kiwifruit2791.07NA2.541390.8NA27925571.6424.61.15681
Macadamia NutsRaw Macadamia Nuts590.53NA2.57912.88NA1312562.53.50.910.95
Red Or Green GrapesRaw Red Or Green Grapes72.50.9256.52.650.70.51NA14513840.7214.50.51584
BreadfruitRaw Breadfruit82.50.41NA2.621210.29NA14623792.99.70.58343
Extra Sweet PineappleRaw Extra Sweet Pineapple1271.1NA2.751188NA78.410590.989.81.18840
Traditional PineappleTraditional Raw Pineapple1440.9NA2.7813317.7NA10013890110.89969
Sweet CherriesRaw Sweet Cherries1030.48162.8687.30.567.71671762000.56653
PineappleRaw Pineapple1301.1NA2.91209.2708010901101.2860
PapayasRaw Papayas2330.52NA2.92440.47NA11621166.98930.931024
LoquatsRaw Loquats1700.43NA2.981381.57NA28728306.410.60.53923
JujubeRaw Jujube1330.46NA3.0463.30.53NA1461582NA190.32493
Cantaloupe MelonsRaw Cantaloupe Melons1320.614.73.11760.6NA22139265.92352.651326
Mamey SapoteRaw Mamey Sapote72.60.86NA3.1544.40.82NA1051831NA28.20.77262
Chinese ChestnutsRaw Chinese Chestnuts400.81NA3.151883.57NA214998NA6.71.9498
NectarinesRaw Nectarines680.98NA3.21020.61NA2952284001.93995
Sugar-applesRaw Sugar-apples1280.46NA3.2112NANA17013143.2480.53390
Red Sour CherriesRaw Red Sour Cherries1601.04NA3.2901.12NA15017300301861
AlmondsNuts, almonds2320.89NA3.22331.9394156333.540.862.73.8
Peaches, YellowRaw Yellow Peaches770.8751.33.21150.78NA25624361.302.181139
CoconutRaw Coconut Meat19.80.61NA3.43452.1NA16050314.328.21.5566.4
Pistachio NutsRaw Pistachio Nuts941.163.043.51081.07NA4389156.250.891.963.9
Custard-appleRaw Custard-apple149NANA3.589NANA1041891NA20NA354
GooseberriesRaw Gooseberries2840.8NA3.521141.64NA30722506.811.41.36999
Coconut MilkRaw Coconut Milk34.80.58NA3.5780.42NA21757213.532.61.46147
Prickly PearsRaw Prickly Pears6830.98NA3.661037NANA29326837.3611.461068
HazelnutsNuts, hazelnuts or filberts911.37NA3.741304.9NA2315411.901.954.23
WatermelonRaw Watermelon1170.72541670.63NA18318676.6716.71.671524
ApricotsRaw Apricots1350.81NA4.061040.8NA24026981.0410.42.1899
Orange PeelRaw Orange Peel8300.47NA4.12113NANA10810935.1515.51.3374
SoursopRaw Soursop1060.65NA4.55159NANA20521064.551060.76615
Japanese ChestnutsRaw Japanese Chestnuts1011.82NA4.71595.17NA2341068NA45.53.57199
SapodillaRaw Sapodilla1270.52NA4.872.3NANA72.311633.672.30.6470
Lotus SeedsRaw Lotus Seeds2470.53NA5.343153.5NA9442062NA5.61.57433
FlaxseedSeeds, flaxseed2391.14NA5.373672.32NA60176123.8284.066.5
TamarindsRaw Tamarinds1550.18NA5.86192NANA23613142.758.60.2165.7
Cashew NutsRaw Cashew Nuts33.52NA6.042641.5NA53659718115.234.7
KumquatsRaw Kumquats4370.67NA6.061410.95NA1341310070.41.2569
Casaba MelonsRaw Casaba Melons1961.07NA6.071960.63NA89.332507.141611.251640
QuincesRaw Quinces961.14NA6.1470NANA14917285.26350.35735
Oranges with Peel Raw Oranges with Peel 5560.45NA6.35111NANA17515565.56160.87653
StrawberriesRaw Strawberries2500.7568.86.42036.03NA37523916.2515.62.21421
RaspberriesRaw Raspberries2400.87NA6.632126.44NA27914521.929.64.04825
Mammy-appleRaw Mammy-apple1080.84NA6.86157NANA1084615.91470.98845
BlackberriesRaw Blackberries3371.9NA7.22337.5NA25618844.6511.66.161025
Coconut WaterCoconut Water (liquid From Coconuts)6321.05NA7.636583.74NA526657926.327632.632500
Passion-fruit, PurpleRaw Passion-fruit, Purple620.44NA8.25149NANA35117943.11440.52376
Lemon PeelRaw Lemon Peel14260.98NA8.5160NANA12817027.45642.66868
Minerals in Top 100 Fresh Fruits & Nuts with the lowest Iron content per 500 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 500 calories.
Top 5 fresh fruits & nuts with least amount of iron per 500 calories are:
- Raw Asian Pears
- Raw Apples without skin
- Raw White Grapefruit
- Raw Valencia Oranges
- Raw Pink and Red Grapefruit