Asian PearsRaw Asian Pears9.520.12NA0190.14NA262880.2400.048210
Apples no SkinRaw Apples without skin10.40.065NA0.158.330.079NA23188000.1181
White GrapefruitRaw White Grapefruit36.40.15NA0.1827.30.039NA24.24484.2400.21274
Valencia OrangesRaw Valencia Oranges81.60.076NA0.1820.40.047NA34.7365NA00.12176
Pink GrapefruitRaw Pink and Red Grapefruit52.40.076NA0.1921.40.052NA433210.2400.17210
Florida OrangesRaw Florida Oranges930.085NA0.221.70.052NA263671.100.17189
OrangesRaw Oranges850.096NA0.2121.30.053NA29.83851.0600.15185
Japanese PersimmonsRaw Japanese Persimmons11.40.16NA0.21130.51NA24.32300.861.430.16115
Japanese PersimmonsRaw Japanese Persimmons11.40.16NA0.21130.51NA24.32300.861.430.16115
Japanese PersimmonsRaw Japanese Persimmons11.40.16NA0.21130.51NA24.32300.861.430.16115
Japanese PersimmonsRaw Japanese Persimmons11.40.16NA0.21130.51NA24.32300.861.430.16115
LongansRaw Longans1.670.28NA0.2216.70.087NA35443NA00.083138
Bosc PearsRaw Bosc Pears150.16NA0.2210.40.07NA2118201.50.19124
FeijoaRaw Feijoa280.059NA0.2314.80.14NA31282NA4.90.098137
ApplesRaw Apples with skin11.50.0526.350.239.60.067NA2120601.920.077165
JackfruitRaw Jackfruit25.30.08NA0.2430.50.045NA22472NA2.10.1477.3
CarambolaRaw StarFruit9.680.44NA0.2632.30.12NA38.74291.946.450.39295
Navel OrangesRaw Navel Oranges87.80.08NA0.2722.40.059NA4733902.040.16175
MangosRaw Mangos18.30.19NA0.2716.70.11NA23.328011.670.15139
GrapefruitRaw Grapefruit37.50.153.130.28250.038NA254340.9400.22284
TangerinesRaw Tangerines700.079NA0.2822.60.074NA37.73130.193.770.13161
PummeloRaw Pummelo10.50.13NA0.2915.80.045NA44.7568NA2.630.21234
BananasRaw Bananas5.60.0882.470.2930.30.3NA24.74021.121.120.1784
DurianRaw or Frozen Durian4.10.14NA0.2920.40.22NA26.5297NA1.360.1944.2
ClementinesRaw Clementines640.091NA0.321.30.049NA44.73770.212.130.13184
Bartlett PearsRaw Bartlett Pears14.30.12NA0.39.520.059NA17.51600.161.60.13134
Red Anjou PearsRaw Red Anjou Pears17.70.11NA0.3111.30.09NA211980.161.60.21136
PearsRaw Pears15.80.143.860.3212.30.084NA212040.181.750.18147
Java-plumRaw Java-plum31.7NANA0.3225NANA28.3132NA23.3NA139
Strawberry GuavasRaw Strawberry Guavas30.4NANA0.3224.6NANA39423NA53.6NA117
Medjool DatesDates, medjool230.13NA0.3219.50.11NA22.4251NA0.360.167.7
ZESPRI SunGold KiwifruitRaw ZESPRI SunGold Kiwifruit270.2400.33190.076NA39.75000.634.760.13131
AvocadosRaw Avocados7.50.124.380.34180.089NA32.53030.254.380.445.8
CherimoyaRaw Cherimoya13.30.092NA0.3622.70.12NA34.7383NA9.330.21106
PomegranatesRaw Pomegranates120.19NA0.3614.50.14NA43.42840.63.60.4294
Deglet Noor DatesDates, deglet noor140.073NA0.3615.20.093NA222331.060.710.17.3
Green Anjou PearsRaw Green Anjou Pears16.70.12NA0.3610.60.073NA19.719201.50.15126
PecansPecans nuts100.171.450.3717.50.652.264059.30.5500.660.51
PlumsRaw Plums130.124.350.3715.20.11NA34.8341000.22190
GuavasRaw Common Guavas26.50.34NA0.3832.40.22NA596130.882.940.34119
American Type GrapesRaw American Type Grapes210.06NA0.437.461.07NA152850.1530.06121
WalnutsEnglish Walnuts150.24NA0.44240.523.25367.40.750.310.470.62
Yellow PlantainsRaw Yellow Plantains2.460.061NA0.4529.50.12NA26.23991.233.280.1653.4
Muscadine GrapesRaw Muscadine Grapes650.21NA0.4624.63.46NA42356NA1.750.19148
LitchisRaw Litchis7.580.22NA0.47150.083NA472590.911.50.11124
Honeydew MelonsRaw Honeydew Melons16.70.067NA0.4727.80.075NA30.66331.94500.25250
CrabapplesRaw Crabapples23.70.088NA0.479.20.15NA19.7255NA1.3NA104
Raw European ChestnutsNuts, chestnuts, european, raw, unpeeled12.70.21NA0.47150.45NA43.7243NA1.40.2423
Peeled European ChestnutsPeeled Raw European Chestnuts9.70.21NA0.4815.30.17NA19.4247NA1.020.2526.5
BlueberriesRaw Blueberries10.50.1NA0.4910.50.59NA211350.181.750.28148
Green PlantainsRaw Green Plantains1.30.076NA0.49270.072NA20.4284NA1.30.1240
CranberriesRaw Cranberries17.40.12NA0.5130.58NA241740.224.350.2190
FigsRaw Figs47.30.095NA0.5230.17NA193140.271.350.2107
Green KiwifruitRaw Green Kiwifruit55.70.21NA0.51280.16NA55.75110.334.90.23136
Macadamia NutsRaw Macadamia Nuts120.11NA0.51180.58NA2651.30.50.70.180.19
Red Or Green GrapesRaw Red Or Green Grapes14.50.1811.30.52100.1NA292770.142.90.1117
BreadfruitRaw Breadfruit16.50.082NA0.5224.30.058NA294760.581.940.1268.6
Extra Sweet PineappleRaw Extra Sweet Pineapple25.50.22NA0.5523.51.6NA15.72120.21.960.24168
Traditional PineappleTraditional Raw Pineapple290.18NA0.5626.73.54NA2027802.220.18194
Sweet CherriesRaw Sweet Cherries20.60.0953.170.5717.50.111.5433.3352000.11131
PineappleRaw Pineapple260.22NA0.58241.850162180.220.24172
PapayasRaw Papayas46.50.1NA0.58490.093NA23.34231.418.60.19205
LoquatsRaw Loquats340.085NA0.627.70.31NA57.45661.282.130.11185
JujubeRaw Jujube26.60.092NA0.6112.70.11NA29316NA3.80.06399
Cantaloupe MelonsRaw Cantaloupe Melons26.50.122.940.6235.30.12NA447851.18470.53265
Mamey SapoteRaw Mamey Sapote14.50.17NA0.638.870.16NA21366NA5.650.1552.3
Chinese ChestnutsRaw Chinese Chestnuts8.040.16NA0.6337.50.71NA43200NA1.340.3919.6
NectarinesRaw Nectarines13.60.2NA0.6420.50.12NA59457000.39199
Sugar-applesRaw Sugar-apples25.50.091NA0.6422.3NANA342630.649.570.1178
Red Sour CherriesRaw Red Sour Cherries320.21NA0.64180.22NA30346060.2172
AlmondsNuts, almonds46.50.18NA0.6446.60.387.82831270.710.170.540.76
Peaches, YellowRaw Yellow Peaches15.40.1710.30.64230.16NA51.34870.2600.44228
CoconutRaw Coconut Meat3.950.12NA0.699.040.42NA321012.855.650.3113.3
Pistachio NutsRaw Pistachio Nuts18.80.230.610.721.60.21NA87.51831.250.180.390.78
Custard-appleRaw Custard-apple29.7NANA0.718NANA20.8378NA3.96NA70.8
GooseberriesRaw Gooseberries570.16NA0.722.70.33NA61.44501.362.270.27200
Coconut MilkRaw Coconut Milk6.960.12NA0.71160.4NA43.51142.76.520.2929.4
Prickly PearsRaw Prickly Pears1370.2NA0.73207NANA58.55371.46120.29214
HazelnutsNuts, hazelnuts or filberts180.27NA0.75260.98NA461080.3800.390.85
WatermelonRaw Watermelon23.30.1450.833.30.13NA36.73731.333.330.33305
ApricotsRaw Apricots270.16NA0.81210.16NA485400.212.10.42180
Orange PeelRaw Orange Peel1660.095NA0.8222.7NANA21.62191.033.10.2674.7
SoursopRaw Soursop21.20.13NA0.9132NANA414210.9121.20.15123
Japanese ChestnutsRaw Japanese Chestnuts200.36NA0.94321.03NA46.8214NA9.10.7140
SapodillaRaw Sapodilla25.30.1NA0.9614.5NANA14.52330.7214.50.1294
Lotus SeedsRaw Lotus Seeds49.40.11NA1.07630.7NA189412NA1.120.3186.5
FlaxseedSeeds, flaxseed47.80.23NA1.0773.40.46NA1201524.765.60.811.3
TamarindsRaw Tamarinds310.036NA1.1738.5NANA47.32630.5411.70.04213
Cashew NutsRaw Cashew Nuts6.70.4NA1.2530.3NA1071193.62.171.050.94
KumquatsRaw Kumquats87.30.13NA1.2280.19NA26.82620140.24114
Casaba MelonsRaw Casaba Melons39.30.21NA1.239.30.13NA186501.43320.25328
QuincesRaw Quinces19.30.23NA1.2314NANA303461.0570.07147
Oranges with Peel Raw Oranges with Peel 1110.09NA1.2722.2NANA353111.13.170.17131
StrawberriesRaw Strawberries500.1513.81.340.61.2NA754781.253.130.44284
RaspberriesRaw Raspberries480.17NA1.3342.31.3NA55.82900.381.920.81165
Mammy-appleRaw Mammy-apple21.60.17NA1.3731.4NANA21.6921.1829.40.2169
BlackberriesRaw Blackberries67.40.38NA1.4446.51.5NA513770.932.331.23205
Coconut WaterCoconut Water (liquid From Coconuts)1260.21NA1.531320.75NA10513165.265530.53500
Passion-fruit, PurpleRaw Passion-fruit, Purple12.40.089NA1.6530NANA703590.62290.175
Lemon PeelRaw Lemon Peel2850.2NA1.732NANA25.53401.512.80.53174
Minerals in Top 100 Fresh Fruits & Nuts with the lowest Iron content per 100 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 100 calories.
Top 5 fresh fruits & nuts with least amount of iron per 100 calories are:
- Raw Asian Pears
- Raw Apples without skin
- Raw White Grapefruit
- Raw Valencia Oranges
- Raw Pink and Red Grapefruit