Asian PearsRaw Asian Pears420.230.0120.0010.054010.77.05NANANA3.60.50
White GrapefruitRaw White Grapefruit330.10.0140.0050.01908.47.3NANANA1.10.690.06
Apples no SkinRaw Apples without skin480.130.0210.0070.031012.8106.033.250.821.30.270.07
CarambolaRaw StarFruit310.330.0190.0270.1606.733.98NANANA2.81.040.08
Pink GrapefruitRaw Pink and Red Grapefruit420.140.0210.0080.029010.76.91.771.63.51.60.770.08
GrapefruitRaw Grapefruit320.10.0140.0050.01908.17NANANA1.10.630.09
Valencia OrangesRaw Valencia Oranges490.30.0350.0160.044012NANANANA2.51.040.09
Florida OrangesRaw Florida Oranges460.210.0250.0110.031011.59.14NANANA2.40.70.09
OrangesRaw Oranges470.120.0150.0070.018011.89.35NANANA2.40.940.1
PummeloRaw Pummelo380.04NANANA09.6NANANANA10.760.11
ApplesRaw Apples with skin520.170.0280.0090.04301410.45.92.432.072.40.260.12
LongansRaw Longans600.1NANANA015NANANANA1.11.30.13
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
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
Japanese PersimmonsRaw Japanese Persimmons700.190.020.0040.039018.612.55.565.441.543.60.580.15
Japanese PersimmonsRaw Japanese Persimmons700.190.020.0040.039018.612.55.565.441.543.60.580.15
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
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
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
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
Strawberry GuavasRaw Strawberry Guavas690.60.170.0710.18017.4NANANANA5.40.580.22
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
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
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
CherimoyaRaw Cherimoya750.680.230.160.028017.7136.35.930.6631.570.27
BlueberriesRaw Blueberries570.330.0280.0580.088014.59.964.974.880.112.40.740.28
LoquatsRaw Loquats470.20.040.0130.077012NANANANA1.70.430.28
NectarinesRaw Nectarines440.320.0250.0020.11010.67.91.371.574.871.71.060.28
Extra Sweet PineappleRaw Extra Sweet Pineapple510.11NANANANA13.510.32.151.76.471.40.530.28
American Type GrapesRaw American Type Grapes670.350.110.0240.07901716.3NANANA0.90.630.29
Coconut WaterCoconut Water (liquid From Coconuts)190.20.1800.00203.72.6NANANA1.10.720.29
PineappleRaw Pineapple500.120.0090.0170.0230139.852.121.7361.40.540.29
PomegranatesRaw Pomegranates831.170.1200.079018.713.7NANANA41.670.3
Prickly PearsRaw Prickly Pears410.510.0670.0230.1909.57NANANANA3.60.730.3
GooseberriesRaw Gooseberries440.580.0380.0460.27010NANANANA4.30.880.31
Green KiwifruitRaw Green Kiwifruit610.520.0290.0420.25014.794.354.10.1531.140.31
LitchisRaw Litchis660.440.0990.0650.067016.515.2NANANA1.30.830.31
Red Sour CherriesRaw Red Sour Cherries500.30.0680.0440.0460128.53.54.180.81.610.32
Casaba MelonsRaw Casaba Melons280.10.0250.0220.01706.65.7NANANA0.91.10.34
Sweet CherriesRaw Sweet Cherries630.20.0380.0260.027016135.376.60.152.11.060.36
CrabapplesRaw Crabapples760.30.0480.0150.073020NANANANANA0.40.36
Red Or Green GrapesRaw Red Or Green Grapes690.160.0540.0110.03701815.58.137.20.150.90.720.36
FigsRaw Figs740.30.0600.1401916.3NANANA2.90.750.37
ApricotsRaw Apricots480.390.02700.0770119.240.942.375.8721.40.39
StrawberriesRaw Strawberries320.30.0150.0650.0907.684.92.4420.4720.670.41
DurianRaw or Frozen Durian1475.33NANANA027NANANANA3.81.470.43
JujubeRaw Jujube790.2NANANA020.2NANANANANA1.20.48
BreadfruitRaw Breadfruit1030.230.0480.0180.04802711NANANA4.91.070.54
AvocadosRaw Avocados16014.72.130.131.6708.530.660.120.370.066.720.55
Yellow PlantainsRaw Yellow Plantains1220.3500003217.58.648.70.181.71.30.55
LemonRaw Lemons Without Peel290.30.0390.0260.06309.32.5NANANA2.81.10.6
LimesRaw Limes300.20.0220.0190.036010.51.7NANANA2.80.70.6
SoursopRaw Soursop660.30.05100.06901713.5NANANA3.310.6
Sugar-applesRaw Sugar-apples940.290.04800.04023.6NANANANA4.42.060.6
BlackberriesRaw Blackberries430.490.0140.0940.1909.64.882.42.30.075.31.40.62
RaspberriesRaw Raspberries520.650.0190.130.250124.42.351.860.26.51.20.69
Mammy-appleRaw Mammy-apple510.50.1400.079012.5NANANANA30.50.7
QuincesRaw Quinces570.10.0100.049015.3NANANANA1.90.40.7
Custard-appleRaw Custard-apple1010.60.23NANA025NANANANA2.41.70.71
Green PlantainsRaw Green Plantains1520.070.120.0060.025NA36.72.31.021.10.182.21.250.75
Mamey SapoteRaw Mamey Sapote1240.460.170.0820.011032207.6684.15.41.450.78
Lemon PeelRaw Lemon Peel470.30.0390.0260.0630164.17NANANA10.61.50.8
Orange PeelRaw Orange Peel970.20.0240.0110.029025NANANANA10.61.50.8
Oranges with Peel Raw Oranges with Peel 630.30.0350.0160.044015.5NANANANA4.51.30.8
SapodillaRaw Sapodilla831.10.1900.011020NANANANA5.30.440.8
KumquatsRaw Kumquats710.860.10.0470.120169.36NANANA6.51.880.86
Medjool DatesDates, medjool2770.15NANANANA7566.53233.70.536.71.80.9
Peeled European ChestnutsPeeled Raw European Chestnuts1961.250.240.0530.44044NANANANANA1.630.94
Lotus SeedsRaw Lotus Seeds890.530.0880.0270.29017.3NANANANANA4.130.95
Red CurrantsRaw Red And White Currants560.20.0170.0350.0530147.373.533.220.614.31.41
GroundcherriesRaw Groundcherries530.7NANANA011NANANANANA1.91
Raw European ChestnutsNuts, chestnuts, european, raw, unpeeled2132.260.430.0950.8045.5NANANANA8.12.421
Deglet Noor DatesDates, deglet noor2820.390.0320.0030.01607563.419.6202482.451.02
KiwanoHorned melon441.26NANANANA7.56NANANANANA1.781.13
CarissaRaw Carissa621.3NANANA013.6NANANANANA0.51.3
Chinese ChestnutsRaw Chinese Chestnuts2241.10.160.0280.26049NANANANANA4.21.4
Japanese ChestnutsRaw Japanese Chestnuts1540.530.0780.0130.12035NANANANANA2.251.45
RoselleRaw Roselle490.64NANANA011.3NANANANANA0.961.48
Black CurrantsRaw European Black Currants630.410.0340.0720.11015.4NANANANANA1.41.54
ElderberriesRaw Elderberries730.50.0230.0850.16018.4NANANANA70.661.6
Passion-fruit, PurpleRaw Passion-fruit, Purple970.70.0590.0010.41023.411NANANA10.42.21.6
Coconut MilkRaw Coconut Milk230242100.2605.543.34NANANA2.22.31.64
MulberriesRaw Mulberries430.390.0270.0010.2109.88.1NANANA1.71.441.85
Macronutrients in Top 100 Fresh Fruits & Nuts with the lowest Iron content per 100 g
In the above table you can find and compare the amount of macronutrients in fresh fruits & nuts , sorted by least amount of Iron per 100 grams.
Top 5 fresh fruits & nuts with least amount of iron per 100 grams are:
- Raw Asian Pears
- Raw White Grapefruit
- Raw Apples without skin
- Raw StarFruit
- Raw Pink and Red Grapefruit