Asian PearsRaw Asian Pears2380.550.0290.0020.13025.416.8NANANA8.571.20
Chinese WaterchestnutsRaw Chinese Waterchestnuts1030.10.0270.010.033024.74.95NANANA3.11.440.062
Canned Cranberry-orange RelishCranberry-orange relish, canned560.0560.007NANA026NANANANA00.170.11
CassavaRaw Cassava62.50.180.0460.0110.02023.81.06NANANA1.130.850.17
Baked Yellow PlantainsPlantains, yellow, baked64.50.1000026.713.82.462.458.841.40.980.18
White GrapefruitRaw White Grapefruit3030.30.0420.0150.058025.522NANANA3.332.10.18
Valencia OrangesRaw Valencia Oranges2040.610.0710.0330.09024.3NANANANA5.12.120.18
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
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
LongansRaw Longans1670.17NANANA025.2NANANANA1.832.20.22
Sauteed Yellow OnionsOnions, yellow, sauteed81.38.81.20.543.9NA6.4NA1.21.70.661.40.770.22
Bosc PearsRaw Bosc Pears1490.13NANANANA2415.38.43.73.154.630.540.22
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
JackfruitRaw Jackfruit1050.670.210.0830.016024.5209.679.980.441.581.80.24
Frozen Sweet Potato PuffsFrozen Sweet Potato Puffs, Unprepared622.220.19NANA0194.75NANANA1.20.840.25
CarambolaRaw StarFruit3231.060.0610.0870.51021.713NANANA9.033.350.26
Sauteed Green Sweet PeppersPeppers, sweet, green, sauteed86.210.21.370.664.4203.641.870.930.9401.550.670.26
Frozen Potato PuffsFrozen Potato Puffs, Unprepared564.90.80.131.630140.1600.090.0731.31.10.26
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
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
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
ClementinesRaw Clementines2130.32NANANANA25.619.53.53.412.73.61.80.3
Bartlett PearsRaw Bartlett Pears1590.25NANANANA2415.410.73.970.684.920.620.3
Red Anjou PearsRaw Red Anjou Pears1610.23NANANANA2415.410.54.40.424.840.530.31
PearsRaw Pears1750.250.0390.0020.16026.71711.34.561.255.440.630.32
Java-plumRaw Java-plum1670.38NANANA026NANANANANA1.20.32
Strawberry GuavasRaw Strawberry Guavas1450.870.250.10.26025NANANANA7.830.840.32
Stir-Fried Soybeans SproutsStir-Fried Sprouted Soybeans805.680.790.382.8307.5NANANANA0.6410.50.32
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
Pickled Green OlivesCanned Pickled Green Olives6910.61.40.0630.8402.650.37NANANA2.280.710.34
AvocadosRaw Avocados62.59.161.330.0781.0505.330.410.0750.230.0384.21.250.34
Canned Corn, Sweet, Yellow, Rinsed With Tap WaterCanned Corn, Sweet, Yellow, Rinsed With Tap Water, Solids1562.230.340.0311.03020.36.420.270.415.642.663.40.34
Microwaved Yellow Corn, Whole Kernel, FrozenCorn, yellow, whole kernel, frozen, microwaved88.51.260.130.0120.40232.970.230.382.362.33.20.35
Frozen BlueberriesBlueberries, frozen, unsweetened1961.250.10.220.3302416.6NANANA5.30.820.35
Sauteed Red Sweet PeppersPeppers, sweet, red, sauteed759.61.170.583.704.943.21.741.440.0451.350.780.35
Boiled Potato Flesh, Cooked In SkinBoiled Potato Flesh, Cooked In Skin without Salt1150.110.030.0110.0370231.050.330.390.222.072.150.36
CherimoyaRaw Cherimoya1330.910.310.210.037023.6178.377.90.8842.10.36
Frozen Par Fried Breaded Onion RingsFrozen Par Fried Breaded Onion Rings, Unprepared38.85.471.760.0580.99012NANANANA0.71.220.36
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
Green Anjou PearsRaw Green Anjou Pears1520.15NANANANA2414.79.25.050.54.70.670.36
PlumsRaw Plums2170.610.03700.09602521.66.67113.43.041.520.37
GuavasRaw Common Guavas1471.40.40.160.4202113NANANA7.943.750.38
Dried PlumsRaw Dried Plums41.70.160.0370.0070.018026.6165.1710.60.0632.960.910.39
Cooked Tree FernCooked Tree Fern no Salt2500.180.0230.0450.035027.5NANANANA9.250.730.4
Canned Corn, Sweet, White, Whole Kernel, Drained SolidsCorn, sweet, white, canned, whole kernel, drained solids1491.820.370.0270.72021.46.630.270.425.8233.40.4
Canned Corn, Sweet, Yellow, Whole Kernel, Drained SolidsCorn, sweet, yellow, canned, whole kernel, drained solids1491.820.370.0270.72021.46.630.270.425.8233.40.4
Canned Corn, Sweet, White, Cream Style, Regular PackCorn, sweet, white, canned, cream style, regular pack1350.570.0880.0080.260258.23NANANA1.622.350.42
American Type GrapesRaw American Type Grapes1490.520.170.0360.12025.624.3NANANA1.340.940.43
Onions FlakesDry Onions Flakes28.70.130.0220.0030.04902410.7NANANA2.642.560.44
Frozen Wedge Cut French Fried PotatoesFrozen Wedge Cut French Fried Potatoes, Unprepared61.74.61.14NANA013.70.21NANANA1.51.60.44
Yellow PlantainsRaw Yellow Plantains820.2900002614.47.17.120.151.41.070.45
Muscadine GrapesRaw Muscadine Grapes1750.82NANANANA24.4NA6.886.4416.841.420.46
YamRaw Yam84.70.140.0310.010.054023.60.42NANANA3.471.30.46
Boiled Yellow Sweet CornBoiled and Drained Yellow Sweet Corn1041.560.210.0190.610224.730.820.882.852.53.550.47
LitchisRaw Litchis1520.670.150.0980.102523NANANA1.971.260.47
Passion-fruit Juice, PurpleRaw Passion-fruit Juice, Purple1960.0980.00800.057026.726.3NANANA0.390.760.47
Honeydew MelonsRaw Honeydew Melons2780.390.110.0920.072025.322.68.227.446.92.221.50.47
CrabapplesRaw Crabapples1320.390.0630.020.096026.3NANANANANA0.530.47
TaroRaw Taro89.30.180.0370.0220.052023.60.36NANANA3.661.340.49
BlueberriesRaw Blueberries1750.580.0490.10.15025.417.58.78.560.194.21.30.49
Canned Harvard Beets with LiquidsCanned Harvard Beets Solids and Liquids1370.0820.0120.0030.025025NANANANA3.421.150.49
Green PlantainsRaw Green Plantains65.80.0460.080.0040.016NA241.50.670.720.121.450.820.49
CranberriesRaw Cranberries2170.280.0170.0480.0720269.31.467.480.357.8310.5
FigsRaw Figs1350.410.08100.1902622NANANA3.910.5
Cooked TaroCooked Taro no Salt70.40.0770.0160.010.023024.40.35NANANA3.60.370.51
Green KiwifruitRaw Green Kiwifruit1640.850.0480.0690.402414.77.136.740.254.91.870.51
Frozen NanceNance, frozen, unsweetened1371.6NANANANA23.211.46.484.9010.30.90.52
Red Or Green GrapesRaw Red Or Green Grapes1450.230.0780.0160.054026.222.411.810.40.221.31.040.52
BreadfruitRaw Breadfruit970.220.0470.0170.047026.310.7NANANA4.761.040.52
Steamed Hawaii Mountain YamMountain yam, hawaii, cooked, steamed, without salt1220.0980.0220.0070.037024.4NANANANANA2.10.52
OnionsRaw Onions2500.250.110.010.033023.410.63.234.932.484.252.750.53
Canned Corn, Sweet, White, Cream Style, No Salt AddedCorn, sweet, white, canned, cream style, no salt added1390.580.090.0080.270253.07NANANA1.672.40.53
Canned Corn, Sweet, Yellow, Cream Style, No Salt AddedCorn, sweet, yellow, canned, cream style, no salt added1390.580.090.0080.270254.50.320.323.71.672.40.53
Canned Corn, Sweet, Yellow, Cream Style, Regular PackCorn, sweet, yellow, canned, cream style, regular pack1390.580.090.0080.270254.50.320.323.71.672.40.53
Canned Corn, Sweet, White, Vacuum Pack, No Salt AddedCorn, sweet, white, canned, vacuum pack, no salt added1270.630.0970.0090.29024.6NANANANA2.533.050.53
Canned Corn, Sweet, White, Vacuum Pack, Regular PackCorn, sweet, white, canned, vacuum pack, regular pack1270.630.0970.0090.29024.6NANANANA2.533.050.53
Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt AddedCorn, sweet, yellow, canned, vacuum pack, no salt added1270.630.0970.0090.29024.67.080.290.446.22.533.050.53
Canned Corn, Sweet, Yellow, Vacuum Pack, Regular PackCorn, sweet, yellow, canned, vacuum pack, regular pack1270.630.0970.0090.29024.67.080.290.446.22.533.050.53
Baked Frozen Sweet PotatoBaked Frozen Sweet Potato no Salt1000.120.0250.0070.042023.49.17NANANA1.81.70.54
Boiled OnionsBoiled and Drained Onions2270.430.070.0090.1602310.83.274.982.53.23.10.55
Extra Sweet PineappleRaw Extra Sweet Pineapple1960.22NANANANA26.520.24.23.3312.72.751.040.55
Frozen Sweet PotatoFrozen Sweet Potato, Unprepared1040.190.0410.0140.07023NANANANA1.771.80.55
Traditional PineappleTraditional Raw Pineapple2220.29NANANANA26.318.44.33.910NA1.220.56
Macronutrients in Top 100 Whole Vegetables, Spices & Fruits with the lowest Iron content per 100 kcal
In the above table you can find and compare the amount of macronutrients in whole vegetables, spices & fruits , sorted by least amount of Iron per 100 calories.
Top 5 whole vegetables, spices & fruits with least amount of iron per 100 calories are:
- Raw Asian Pears
- Raw Chinese Waterchestnuts
- Canned Cranberry-orange Relish
- Raw Cassava
- Baked Yellow Plantains