Asian PearsRaw Asian Pears2380.550.0290.0020.13025.416.8NANANA8.571.20
Candied fruitCandied fruit310.0220.0030.0020.004025.725NANANA0.50.110.053
Sweetened Dried MangoMango, dried, sweetened31.30.370.090.050.019024.620.8NANANA0.750.770.072
Canned Cranberry-orange RelishCranberry-orange relish, canned560.0560.007NANA026NANANANA00.170.11
Cranberry sauce, whole, canned, OCEAN SPRAYCranberry sauce, whole, canned, OCEAN SPRAY63.30.0320.004NANA025.6206.14110.0630.760.470.13
Sweetened Dried CranberriesCranberries, dried, sweetened32.50.350.0290.0070.05202723.68.779.645.131.720.0550.13
Peach nectar, canned, with added ascorbic acidPeach nectar, canned, with added ascorbic acid2001.020.450.110.0902422.310.810.51.10.20.420.14
Papaya, canned, heavy syrup, drainedPapaya, canned, heavy syrup, drained48.50.270.130.0060.04NA2725.33.33.418.60.730.0680.14
Peach nectar, canned, with sucralose, without added ascorbic acidPeach nectar, canned, with sucralose, without added ascorbic acid2041.160.0760.0060.01023.724.710.4113.060.20.20.14
Apples no SkinRaw Apples without skin2080.270.0440.0150.065026.62112.66.771.72.70.560.15
Pink Grapefruit Juice with CalciumPink or Red Grapefruit Juice with Added Calcium 2561.740.440.160.602020.47.056.856.50.771.30.15
Cranberry juice blend, 100% juice, bottled, with added vitamin C and calciumCranberry juice blend, 100% juice, bottled, with added vitamin C and calcium2220.270.00400.002024.221.812.78.90.220.220.60.18
Baked Yellow PlantainsPlantains, yellow, baked64.50.1000026.713.82.462.458.841.40.980.18
Rhubarb Frozen Cooked with SugarRhubarb, frozen, cooked, with sugar86.20.0430.01200.02202724.7NANANA1.720.340.18
White GrapefruitRaw White Grapefruit3030.30.0420.0150.058025.522NANANA3.332.10.18
Valencia OrangesRaw Valencia Oranges2040.610.0710.0330.09024.3NANANANA5.12.120.18
Bottled Pomegranate JuicePomegranate juice, bottled1850.540.1400.093024.323.411.811.600.190.280.19
Pink GrapefruitRaw Pink and Red Grapefruit2380.330.050.0190.069025.416.44.23.838.363.81.830.19
Florida OrangesRaw Florida Oranges2170.460.0540.0240.06702520NANANA5.21.520.2
Cherries, tart, dried, sweetened Cherries, tart, dried, sweetened 300.220.0440.0280.03102420NANANA0.750.380.2
Canned Orange JuiceUnsweetened Canned Orange Juice2130.320.0380.0150.057023.418.65.174.838.640.641.450.21
OrangesRaw Oranges2130.260.0320.0150.03802520NANANA5.120.21
Japanese PersimmonsRaw Japanese Persimmons1430.270.0290.0060.056026.6187.947.772.25.140.830.21
Japanese PersimmonsRaw Japanese Persimmons1430.270.0290.0060.056026.6187.947.772.25.140.830.21
Japanese PersimmonsRaw Japanese Persimmons1430.270.0290.0060.056026.6187.947.772.25.140.830.21
Japanese PersimmonsRaw Japanese Persimmons1430.270.0290.0060.056026.6187.947.772.25.140.830.21
Grapefruit juice, white, bottled, unsweetened, OCEAN SPRAYGrapefruit juice, white, bottled, unsweetened, OCEAN SPRAY2701.73NANANA020.320.88.738.33.541.621.460.22
Grapefruit juice cannedGrapefruit juice, white, canned or bottled, unsweetened2701.80.220.10.372.720.420.88.768.383.51.621.50.22
LongansRaw Longans1670.17NANANA025.2NANANANA1.832.20.22
Fried Green PlantainsPlantains, green, fried32.43.821.20.070.76NA161.170.210.20.761.130.490.22
Juice, apple and grape blend, with added ascorbic acidJuice, apple and grape blend, with added ascorbic acid2000.240.0460.0120.05402522137.441.480.40.320.22
Frozen Orange Juice ConcentrateOrange juice, frozen concentrate, unsweetened, undiluted67.60.170.040.0110.031023.8205.14.4510.50.681.620.22
Bosc PearsRaw Bosc Pears1490.13NANANANA2415.38.43.73.154.630.540.22
Frozen Orange Juice Concentrate with CalciumOrange juice, frozen concentrate, unsweetened, undiluted, with added calcium680.170.040.0120.031023205.144.4810.60.681.630.22
Pears, canned, extra heavy syrup pack, solids and liquidsPears, canned, extra heavy syrup pack, solids and liquids1030.130.007NA0.03026NANANANA1.650.20.23
FeijoaRaw Feijoa1640.690.170.0480.1802513.44.843.84.810.51.160.23
ApplesRaw Apples with skin1920.330.0540.0170.083026.62011.34.6744.60.50.23
Fruit juice smoothie, NAKED JUICE, MIGHTY MANGOFruit juice smoothie, NAKED JUICE, MIGHTY MANGO15900NANA02420NANANA00.670.24
JackfruitRaw Jackfruit1050.670.210.0830.016024.5209.679.980.441.581.80.24
Boiled Green PlantainsPlantains, green, boiled82.60.0660.060.0210.043NA241.860.290.311.262.150.90.25
Lemon juice from concentrate, bottled, CONCORDLemon juice from concentrate, bottled, CONCORD4170.29NANANANA22.45.92.753.170NA1.670.25
Canned Cranberry Sauce sweetenedCranberry sauce, canned, sweetened630.0940.0040.0080.012025.4206.13110.0630.690.570.26
CarambolaRaw StarFruit3231.060.0610.0870.51021.713NANANA9.033.350.26
Canned Maraschino CherriesDrained Canned Maraschino Cherries60.60.130.0240.0160.017025.423.5NANANA1.940.130.26
Bottled Apple JuiceApple juice, canned or bottled, unsweetened, without added ascorbic acid2170.280.0480.0150.072024.62112.55.72.740.430.220.26
Figs, canned, extra heavy syrup pack, solids and liquidsFigs, canned, extra heavy syrup pack, solids and liquids930.0930.019NA0.044026NANANANANA0.360.26
Plantains, yellow, fried, Latino restaurantPlantains, yellow, fried, Latino restaurant42.43.20.770.0930.85NA17.39.222.062.15.041.360.60.26
Chilled Orange JuiceChilled Orange Juice from Concentrate2040.240.0290.0140.047023.6174.554.248.20.611.40.27
Navel OrangesRaw Navel Oranges2040.310.0350.0180.047025.617.34.64.028.734.51.860.27
MangosRaw Mangos1670.630.150.0850.03202522.87.83.3511.62.671.370.27
Juice, apple, grape and pear blend, with added ascorbic acid and calciumJuice, apple, grape and pear blend, with added ascorbic acid and calcium1920.230.040.0130.0630251911.36.731.060.380.330.27
Dried Japanese PersimmonsPersimmons, japanese, dried36.50.22NANANA026.8NANANANA5.30.50.27
Dried Japanese PersimmonsPersimmons, japanese, dried36.50.22NANANA026.8NANANANA5.30.50.27
Dried Japanese PersimmonsPersimmons, japanese, dried36.50.22NANANA026.8NANANANA5.30.50.27
Dried Japanese PersimmonsPersimmons, japanese, dried36.50.22NANANA026.8NANANANA5.30.50.27
GrapefruitRaw Grapefruit3130.310.0440.0160.059025.322NANANA3.441.970.28
TangerinesRaw Tangerines1890.580.0740.0340.091025204.53411.43.41.530.28
Sweetened Dried BlueberriesBlueberries, dried, sweetened31.50.790.0630.0510.36025.221.3NANANA2.370.790.28
PummeloRaw Pummelo2630.11NANANA025.3NANANANA2.6320.29
BananasRaw Bananas1120.370.130.030.052025.713.75.455.62.72.921.220.29
DurianRaw or Frozen Durian683.63NANANA018.4NANANANA2.610.29
Pears, canned, heavy syrup pack, solids and liquidsPears, canned, heavy syrup pack, solids and liquids1350.180.00900.04102620.57.978.241.92.160.270.3
Pears, canned, heavy syrup, drainedPears, canned, heavy syrup, drained1350.240.01400.055025.822NANANA3.650.320.3
ClementinesRaw Clementines2130.32NANANANA25.619.53.53.412.73.61.80.3
Bartlett PearsRaw Bartlett Pears1590.25NANANANA2415.410.73.970.684.920.620.3
Peaches, canned, extra heavy syrup pack, solids and liquidsPeaches, canned, extra heavy syrup pack, solids and liquids1040.0310.003NA0.015027NANANANA1.040.490.3
Microwave Cooked Apples no skinMicrowave cooked raw apples without skin1790.750.120.0380.18025.720.7NANANA50.50.3
Red Anjou PearsRaw Red Anjou Pears1610.23NANANANA2415.410.54.40.424.840.530.31
Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume waterPineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water1960.0590.0040.0080.01202524.5NANANA0.390.780.31
Jackfruit, canned, syrup packJackfruit, canned, syrup pack1090.15NANANA026NANANANA0.980.390.32
PearsRaw Pears1750.250.0390.0020.16026.71711.34.561.255.440.630.32
Java-plumRaw Java-plum1670.38NANANA026NANANANANA1.20.32
Figs, canned, heavy syrup pack, solids and liquidsFigs, canned, heavy syrup pack, solids and liquids1140.110.02300.05502623.5NANANA2.50.430.32
Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, extra heavy syrup, solids and liquidsFruit cocktail, (peach and pineapple and pear and grape and cherry), canned, extra heavy syrup, solids and liquids1140.080.0110.0050.031026NANANANA1.250.440.32
Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, extra heavy syrup, solids and liquidsFruit salad, (peach and pear and apricot and pineapple and cherry), canned, extra heavy syrup, solids and liquids1140.0680.010.0030.027026NANANANA1.140.380.32
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 C2270.230.018NANA02423.410.78.644.10.451.140.32
Strawberry GuavasRaw Strawberry Guavas1450.870.250.10.26025NANANANA7.830.840.32
Medjool DatesDates, medjool360.054NANANANA272411.6120.192.40.650.32
Golden RaisinsGolden Seedless Raisins33.20.0660.0220.0060.013026.62211.510.301.11.10.33
ZESPRI SunGold KiwifruitRaw ZESPRI SunGold Kiwifruit1590.440.10.0680.09502519.59.28.41.942.221.60.33
Grapefruit juice, white, frozen concentrate, unsweetened, undilutedGrapefruit juice, white, frozen concentrate, unsweetened, undiluted68.50.330.0440.0160.061023.723.4NANANA0.271.350.34
Pickled Green OlivesCanned Pickled Green Olives6910.61.40.0630.8402.650.37NANANA2.280.710.34
Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume waterGrapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water2440.320.0460.0170.061023.723.5NANANA0.241.340.34
Cherries, sweet, canned, extra heavy syrup pack, solids and liquidsCherries, sweet, canned, extra heavy syrup pack, solids and liquids980.150.0320.0220.023025.7NANANANA1.470.580.34
AvocadosRaw Avocados62.59.161.330.0781.0505.330.410.0750.230.0384.21.250.34
Frozen BlueberriesBlueberries, frozen, unsweetened1961.250.10.220.3302416.6NANANA5.30.820.35
Lemon juice from concentrate, bottled, REAL LEMONLemon juice from concentrate, bottled, REAL LEMON5880.410.160.0350.065NA33.39.354.185.1804.12.760.35
Lemon juice from concentrateLemon juice from concentrate, canned or bottled5880.410.160.0350.06503394.14.9404.12.650.35
Orange Pineapple Juice BlendOrange Pineapple Juice Blend1960.160.0220.010.03702420.7NANANA0.390.80.35
CherimoyaRaw Cherimoya1330.910.310.210.037023.6178.377.90.8842.10.36
Lime JuiceRaw Lime Juice4000.280.0320.0320.06033.76.762.442.41.921.61.680.36
Canned ApricotsApricots Canned in Heavy Syrup, Drained1200.130.00800.025025.722.5NANANA3.250.770.36
PomegranatesRaw Pomegranates1201.40.1400.095022.516.5NANANA4.820.36
Deglet Noor DatesDates, deglet noor35.50.140.0110.0010.006026.622.56.957.068.442.840.870.36
Lemon JuiceRaw Lemon Juice4551.10.180.0410.055031.411.554.51.951.361.60.36
Green Anjou PearsRaw Green Anjou Pears1520.15NANANANA2414.79.25.050.54.70.670.36
Peaches, canned, heavy syrup pack, solids and liquidsPeaches, canned, heavy syrup pack, solids and liquids1350.140.0140.0010.06202725NANANA1.760.610.36
PlumsRaw Plums2170.610.03700.09602521.66.67113.43.041.520.37
Peaches, spiced, canned, heavy syrup pack, solids and liquidsPeaches, spiced, canned, heavy syrup pack, solids and liquids1330.130.0150.0010.063026.825NANANA1.730.550.37
Blueberries, canned, heavy syrup, solids and liquidsBlueberries, canned, heavy syrup, solids and liquids1140.380.0310.0660.09802523.3NANANA1.80.740.38
Macronutrients in Top 100 Fruits with the lowest Iron content per 100 kcal
In the above table you can find and compare the amount of macronutrients in all fruits , sorted by least amount of Iron per 100 calories.
Top 5 fruits with least amount of iron per 100 calories are:
- Raw Asian Pears
- Candied fruit
- Sweetened Dried Mango
- Canned Cranberry-orange Relish
- Cranberry sauce, whole, canned, OCEAN SPRAY