Spices

Oils

Fruits

Vegetables

Nuts

Legumes

Cereals

Asian PearsRaw Asian Pears420.230.0120.0010.054010.77.05NANANA3.60.50

SILK French Vanilla CreamerSILK French Vanilla Creamer1336.670NANA02020NANANA000

SILK Original CreamerSILK Original Creamer1006.670NANA06.670NANANA000

Pink Grapefruit Juice with CalciumPink or Red Grapefruit Juice with Added Calcium 390.680.170.0620.2307.747.962.752.672.540.30.510.06

White GrapefruitRaw White Grapefruit330.10.0140.0050.01908.47.3NANANA1.10.690.06

Lemon juice from concentrate, bottled, CONCORDLemon juice from concentrate, bottled, CONCORD240.07NANANANA5.371.420.660.760NA0.40.06

Lemon juice from concentrate, bottled, REAL LEMONLemon juice from concentrate, bottled, REAL LEMON170.070.0270.0060.011NA5.661.60.710.8800.70.470.06

Lemon juice from concentrateLemon juice from concentrate, canned or bottled170.070.0270.0060.01105.621.530.70.8400.70.450.06

Apples no SkinRaw Apples without skin480.130.0210.0070.031012.8106.033.250.821.30.270.07

Peach nectar, canned, with added ascorbic acidPeach nectar, canned, with added ascorbic acid500.510.220.0570.045012115.385.230.550.10.210.07

Peach nectar, canned, with sucralose, without added ascorbic acidPeach nectar, canned, with sucralose, without added ascorbic acid490.570.0370.0030.005011.6125.125.461.50.10.10.07

CarambolaRaw StarFruit310.330.0190.0270.1606.733.98NANANA2.81.040.08

Cranberry juice blend, 100% juice, bottled, with added vitamin C and calciumCranberry juice blend, 100% juice, bottled, with added vitamin C and calcium450.120.00200.0010119.85.740.10.10.270.08

Grapefruit juice, white, bottled, unsweetened, OCEAN SPRAYGrapefruit juice, white, bottled, unsweetened, OCEAN SPRAY370.64NANANA07.57.73.233.071.30.60.540.08

Grapefruit juice cannedGrapefruit juice, white, canned or bottled, unsweetened370.660.0820.0380.1417.547.73.243.11.30.60.550.08

Pink GrapefruitRaw Pink and Red Grapefruit420.140.0210.0080.029010.76.91.771.63.51.60.770.08

Lemon JuiceRaw Lemon Juice220.240.040.0090.01206.92.521.10.990.430.30.350.08

GrapefruitRaw Grapefruit320.10.0140.0050.01908.17NANANA1.10.630.09

Lime JuiceRaw Lime Juice250.070.0080.0080.01508.41.70.610.60.480.40.420.09

Valencia OrangesRaw Valencia Oranges490.30.0350.0160.044012NANANANA2.51.040.09

Florida OrangesRaw Florida Oranges460.210.0250.0110.031011.59.14NANANA2.40.70.09

Canned Orange JuiceUnsweetened Canned Orange Juice470.150.0180.0070.0270118.762.432.274.060.30.680.1

OrangesRaw Oranges470.120.0150.0070.018011.89.35NANANA2.40.940.1

Bottled Pomegranate JuicePomegranate juice, bottled540.290.07700.0501312.76.376.300.10.150.1

Juice, apple and grape blend, with added ascorbic acidJuice, apple and grape blend, with added ascorbic acid500.120.0230.0060.027012.5116.463.720.740.20.160.11

PummeloRaw Pummelo380.04NANANA09.6NANANANA10.760.11

Bottled Apple JuiceApple juice, canned or bottled, unsweetened, without added ascorbic acid460.130.0220.0070.033011.39.65.732.631.260.20.10.12

ApplesRaw Apples with skin520.170.0280.0090.04301410.45.92.432.072.40.260.12

LongansRaw Longans600.1NANANA015NANANANA1.11.30.13

Chilled Orange JuiceChilled Orange Juice from Concentrate490.120.0140.0070.023011.58.32.232.0840.30.680.13

Navel OrangesRaw Navel Oranges490.150.0170.0090.023012.58.52.251.974.32.20.910.13

ClementinesRaw Clementines470.15NANANANA129.21.641.65.961.70.850.14

FeijoaRaw Feijoa610.420.10.0290.11015.28.22.952.322.936.40.710.14

Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume waterGrapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water410.130.0190.0070.02509.739.63NANANA0.10.550.14

Juice, apple, grape and pear blend, with added ascorbic acid and calciumJuice, apple, grape and pear blend, with added ascorbic acid and calcium520.120.0210.0070.0330139.955.93.50.550.20.170.14

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 C440.10.008NANA010.510.34.73.81.80.20.50.14

Fruit juice smoothie, NAKED JUICE, MIGHTY MANGOFruit juice smoothie, NAKED JUICE, MIGHTY MANGO6300NANA01512.5NANANA00.420.15

Bosc PearsRaw Bosc Pears670.09NANANANA1610.25.642.482.13.10.360.15

Japanese PersimmonsRaw Japanese Persimmons700.190.020.0040.039018.612.55.565.441.543.60.580.15

TangerinesRaw Tangerines530.310.0390.0180.048013.310.62.42.136.051.80.810.15

MangosRaw Mangos600.380.0920.0510.01901513.74.6826.971.60.820.16

Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume waterPineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water510.030.0020.0040.006012.712.5NANANA0.20.40.16

Plums, canned, purple, water pack, solids and liquidsPlums, canned, purple, water pack, solids and liquids410.010.00100.00201110NANANA0.90.390.16

Microwave Cooked Apples no skinMicrowave cooked raw apples without skin560.420.0680.0210.1014.411.6NANANA2.80.280.17

Candied fruitCandied fruit3220.070.010.0080.013082.780.7NANANA1.60.340.17

Honeydew MelonsRaw Honeydew Melons360.140.0380.0330.02609.18.12.962.682.480.80.540.17

PlumsRaw Plums460.280.01700.044011.49.93.075.071.571.40.70.17

Frozen BlueberriesBlueberries, frozen, unsweetened510.640.0530.110.170128.45NANANA2.70.420.18

Cooked Guava SauceGuava sauce, cooked360.140.040.0170.04209.55.88NANANA3.60.320.18

Orange Pineapple Juice BlendOrange Pineapple Juice Blend510.080.0110.0050.01901210.6NANANA0.20.410.18

PearsRaw Pears570.140.0220.0010.093015.29.756.42.60.713.10.360.18

Java-plumRaw Java-plum600.23NANANA015.6NANANANANA0.720.19

Bartlett PearsRaw Bartlett Pears630.16NANANANA159.76.762.50.433.10.390.19

Red Anjou PearsRaw Red Anjou Pears620.14NANANANA159.546.52.740.2630.330.19

Cranberry sauce, whole, canned, OCEAN SPRAYCranberry sauce, whole, canned, OCEAN SPRAY1580.050.007NANA040.431.39.7170.11.20.750.2

Canned Cranberry-orange RelishCranberry-orange relish, canned1780.10.012NANA046.2NANANANA00.30.2

Strawberry Banana NAKED JUICE Fruit Juice SmoothieFruit juice smoothie, NAKED JUICE, strawberry banana500.270.0610.0130.016011.7104.42.82.830.60.480.2

Strawberry Banana ODWALLA Fruit Juice SmoothieFruit juice smoothie, ODWALLA, strawberry banana480.320.0590.010.0140119.93.842.573.480.60.50.2

Pink Grapefruit JuiceRaw Pink Grapefruit Juice390.10.0140.0050.01909.2NANANANANA0.50.2

White Grapefruit JuiceRaw White Grapefruit Juice390.10.0140.0050.01909.29.1NANANA0.10.50.2

Fresh Orange juiceRaw Orange juice450.20.0240.0110.029010.48.42.121.84.140.20.70.2

Pears, canned, extra light syrup pack, solids and liquids Pears, canned, extra light syrup pack, solids and liquids 470.10.006NA0.023012NANANANA1.60.30.2

Tangerine JuiceRaw Tangerine Juice430.20.0240.0110.0290109.9NANANA0.20.50.2

Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, juice pack, solids and liquidsFruit cocktail, (peach and pineapple and pear and grape and cherry), canned, juice pack, solids and liquids460.010.00100.00401211NANANA10.460.21

Fruit juice smoothie, BOLTHOUSE FARMS, BERRY BOOSTFruit juice smoothie, BOLTHOUSE FARMS, BERRY BOOST460.020.003NANA0119.3NANANA00.630.21

Grapefruit, sections, canned, juice pack, solids and liquidsGrapefruit, sections, canned, juice pack, solids and liquids370.090.0120.0040.01709.28.8NANANA0.40.70.21

ZESPRI SunGold KiwifruitRaw ZESPRI SunGold Kiwifruit630.280.0650.0430.06015.812.35.85.31.221.41.020.21

Cantaloupe MelonsRaw Cantaloupe Melons340.190.0510.0460.03508.167.861.871.544.350.90.840.21

Pears, canned, water pack, solids and liquidsPears, canned, water pack, solids and liquids290.030.00200.00707.86.13.91.90.31.60.190.21

Rhubarb Frozen Cooked with SugarRhubarb, frozen, cooked, with sugar1160.050.01400.02503128.7NANANA20.390.21

Strawberry GuavasRaw Strawberry Guavas690.60.170.0710.18017.4NANANANA5.40.580.22

Pears, canned, extra heavy syrup pack, solids and liquidsPears, canned, extra heavy syrup pack, solids and liquids970.130.007NA0.029025.3NANANANA1.60.190.22

Pears, canned, heavy syrup pack, solids and liquidsPears, canned, heavy syrup pack, solids and liquids740.130.00700.03019155.96.11.41.60.20.22

Pears, canned, heavy syrup, drainedPears, canned, heavy syrup, drained740.180.0100.04101916.4NANANA2.70.240.22

Canned ApplesauceApplesauce, canned with no added sugar420.10.0080.0030.012011.39.45.882.31.131.10.170.23

CranberriesRaw Cranberries460.130.0080.0220.0330124.270.673.440.163.60.460.23

JackfruitRaw Jackfruit950.640.20.0790.015023.3199.29.50.421.51.720.23

Bottled Lime JuiceUnsweetened Canned or Bottled Lime Juice210.230.0260.0220.04206.71.37NANANA0.40.250.23

Sweetened Dried MangoMango, dried, sweetened3191.180.290.160.061078.666.3NANANA2.42.450.23

Passion-fruit Juice, PurpleRaw Passion-fruit Juice, Purple510.050.00400.029013.613.4NANANA0.20.390.24

Green Anjou PearsRaw Green Anjou Pears660.1NANANANA15.89.736.063.330.333.10.440.24

WatermelonRaw Watermelon300.150.01600.0507.556.23.361.581.20.40.610.24

Cranberry JuiceUnsweetened Cranberry Juice460.130.010.0280.042012120.722.700.10.390.25

Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, water pack, solids and liquidsFruit cocktail, (peach and pineapple and pear and grape and cherry), canned, water pack, solids and liquids320.050.0060.0020.01708.57.5NANANA10.420.25

Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, juice pack, solids and liquidsFruit salad, (peach and pear and apricot and pineapple and cherry), canned, juice pack, solids and liquids500.030.0040.0010.01013NANANANA10.510.25

Grape juice, canned or bottled, unsweetened, with added ascorbic acidGrape juice, canned or bottled, unsweetened, with added ascorbic acid600.130.0250.0050.017014.8147.366.80.040.20.370.25

Grape juice, canned or bottled, unsweetened, with added ascorbic acid and calciumGrape juice, canned or bottled, unsweetened, with added ascorbic acid and calcium620.130.0250.0050.017014.8147.366.80.040.20.370.25

Grape juice, canned or bottled, unsweetened, without added ascorbic acidGrape juice, canned or bottled, unsweetened, without added ascorbic acid600.130.0250.0050.017014.8147.366.80.040.20.370.25

PapayasRaw Papayas430.260.0810.0470.0110117.823.734.101.70.470.25

Peaches, YellowRaw Yellow Peaches390.250.0190.0020.08409.548.41.531.954.761.50.910.25

Traditional PineappleTraditional Raw Pineapple450.13NANANANA128.31.941.764.6NA0.550.25

BananasRaw Bananas890.330.110.0270.04602312.24.8552.42.61.10.26

Muscadine GrapesRaw Muscadine Grapes570.47NANANANA14NA3.923.670.573.90.810.26

GuavasRaw Common Guavas680.950.270.110.29014.38.9NANANA5.42.550.26

Pear nectar, canned, with added ascorbic acidPear nectar, canned, with added ascorbic acid600.010.001NA0.003015.815NANANA0.60.110.26

Pear nectar, canned, without added ascorbic acidPear nectar, canned, without added ascorbic acid600.010.00100.003015.815NANANA0.60.110.26

Pineapple juice, canned, not from concentrate, unsweetened, with added vitamins A, C and EPineapple juice, canned, not from concentrate, unsweetened, with added vitamins A, C and E500.140NANA012103.84.651.530.20.360.26

Macronutrients in Top 100 Fruits & Legumes with the lowest Iron content per 100 g

In the above table you can find and compare the amount of macronutrients in all fruits & legumes , sorted by least amount of Iron per 100 grams.

Top 5 fruits & legumes with least amount of iron per 100 grams are:

Raw Asian Pears
SILK French Vanilla Creamer
SILK Original Creamer
Pink or Red Grapefruit Juice with Added Calcium
Raw White Grapefruit