Asian PearsRaw Asian Pears00.0640.0711.560.50.16NA5702700.86320
Chinese WaterchestnutsRaw Chinese Waterchestnuts00.430.623.11.51NA49.5012.403.70.930.19
Sweetened Dried MangoMango, dried, sweetened630.0580.081.9NA0.31NA64039.803.812.40.22
Sweetened Dried CranberriesCranberries, dried, sweetened1.950.0130.0270.53NA0.037NA000.1902.057.40.38
Apples no SkinRaw Apples without skin12.50.120.180.570.440.23NA002500.313.750.44
CassavaRaw Cassava1.880.160.091.60.20.17NA50.6038.600.363.560.51
White GrapefruitRaw White Grapefruit180.340.182.452.570.39NA91030301.200.55
Valencia OrangesRaw Valencia Oranges73.50.530.241.681.530.39NA23902970NANA0.55
Pink GrapefruitRaw Pink and Red Grapefruit4140.310.221.461.870.38NA93022300.9300.57
Florida OrangesRaw Florida Oranges71.70.650.262.61.630.33NA111029301.1700.59
OrangesRaw Oranges70.20.560.261.81.60.38NA191034001.1500.64
Japanese PersimmonsRaw Japanese Persimmons3470.130.0860.43NA0.43NA34.303203.13110.64
Japanese PersimmonsRaw Japanese Persimmons3470.130.0860.43NA0.43NA34.303203.13110.64
Japanese PersimmonsRaw Japanese Persimmons3470.130.0860.43NA0.43NA34.303203.13110.64
Japanese PersimmonsRaw Japanese Persimmons3470.130.0860.43NA0.43NA34.303203.13110.64
LongansRaw LongansNA0.160.71.5NANANANA0420NANANA0.65
Bosc PearsRaw Bosc Pears4.480.0540.10.680.260.094NA31.3NA12.5NA0.5423.30.67
FeijoaRaw Feijoa00.030.0891.451.150.33NA1130162NA0.7917.20.69
ApplesRaw Apples with skin17.30.0980.150.530.350.24NA17.3026.501.0412.70.69
JackfruitRaw Jackfruit15.80.330.172.90.741.04NA75.8043.3NA1.07NA0.73
Frozen Sweet Potato PuffsFrozen Sweet Potato Puffs, UnpreparedNANANANANANANANANA4.1NANANA0.75
CarambolaRaw StarFruit290.140.153.553.80.16NA116033301.4500.77
Frozen Potato PuffsFrozen Potato Puffs, Unprepared00.310.13.060.980.33NA28.7011.600.194.20.79
Navel OrangesRaw Navel Oranges73.50.420.312.61.60.48NA208036200.9200.8
MangosRaw Mangos2700.140.193.350.990.6NA215018204.5210.8
Dried Japanese PersimmonsPersimmons, japanese, dried41.6NA0.0320.2NANANANA000NANA0.81
Dried Japanese PersimmonsPersimmons, japanese, dried41.6NA0.0320.2NANANANA000NANA0.81
Dried Japanese PersimmonsPersimmons, japanese, dried41.6NA0.0320.2NANANANA000NANA0.81
Dried Japanese PersimmonsPersimmons, japanese, dried41.6NA0.0320.2NANANANA000NANA0.81
GrapefruitRaw Grapefruit4310.340.192.342.650.39NA94032301.200.84
TangerinesRaw Tangerines1920.330.22.131.220.44NA91015101.1300.85
Sweetened Dried BlueberriesBlueberries, dried, sweetened6.620.0870.121.1NA0.14NA11.4022.502.2256.20.85
PummeloRaw Pummelo00.270.211.74NA0.28NANA0482NANANA0.87
BananasRaw Bananas100.10.252.241.131.24067.4029.300.341.70.88
DurianRaw or Frozen Durian4.10.760.412.20.470.64NA73.5040.2NANANA0.88
ClementinesRaw ClementinesNA0.550.194.060.960.48NA153NA31101.2800.89
Bartlett PearsRaw Bartlett Pears4.760.0570.120.780.20.12NA28.6NA21NA0.57180.9
Red Anjou PearsRaw Red Anjou Pears4.840.0580.140.780.260.19NA34NA25NA0.5823.70.92
PearsRaw Pears5.260.0630.140.850.260.15NA37022.600.63230.95
Java-plumRaw Java-plum00.030.061.3NA0.19NANA071.5NANANA0.95
Strawberry GuavasRaw Strawberry Guavas21.70.130.132.6NANANANA0161NANANA0.96
HickorynutsDried Hickorynuts3.20.40.060.410.80.088NA18.300.910NANA0.97
Medjool DatesDates, medjool7.60.0540.0651.740.870.27NA16.2NA00NA2.920.97
Sweetened Coconut FlakesPackaged Sweetened Coconut Meat Flakes00.010.010.460.0920.02NA1.97000000.99
ZESPRI SunGold KiwifruitRaw ZESPRI SunGold Kiwifruit4.7600.351.10.570.38NA1480.3876806.67291
AvocadosRaw Avocados130.130.243.262.60.48NA152018.803.939.41.03
Frozen BlueberriesBlueberries, frozen, unsweetened11.80.190.223.060.740.35NA41014.702.82961.06
CherimoyaRaw Cherimoya00.40.522.581.381.03NA92050.4NA1.08NA1.08
Lime JuiceRaw Lime Juice240.30.181.71.480.46NA120036002.647.21.08
Frozen Par Fried Breaded Onion RingsFrozen Par Fried Breaded Onion Rings, Unprepared00.120.0920.810.280.15NA5605.350NANA1.1
PomegranatesRaw Pomegranates00.240.191.061.360.27NA13703702.1759.31.1
Deglet Noor DatesDates, deglet noor00.0550.071.360.630.18NA20.200.4300.0532.871.1
Lemon JuiceRaw Lemon Juice00.330.21.241.80.63NA273052802.0501.1
Green Anjou PearsRaw Green Anjou Pears4.550.0450.10.690.20.12NA41NA20NA0.5519.51.1
PecansPecans nuts1.30.290.0560.510.370.0919.869.5500.4800.611.51.1
BrazilnutsDried Brazilnuts00.280.0160.130.0840.046NA1000.3202.5701.1
PlumsRaw Plums1110.180.172.70.880.19NA32.606201.741.71.1
GuavasRaw Common Guavas1370.30.184.820.49NA2160100703.2211.51.15
Dried PlumsRaw Dried Plums48.80.0640.232.350.530.26NA500.7500.5474.41.16
Sweetened Frozen Peach SlicesPeaches, frozen, sliced, sweetened44.70.0410.112.10.420.057NA9.57030101.987.021.2
Dried BeechnutsNuts, beechnuts, dried00.160.190.460.480.36NA5908.07NANANA1.3
American Type GrapesRaw American Type Grapes22.40.410.261.340.110.49NA1801800.8565.41.3
Onions FlakesDry Onions Flakes0.860.430.0860.851.21.38NA143064.500.153.271.33
Fresh Orange juiceRaw Orange juice66.70.60.22.671.270.27NA200033300.270.671.33
Frozen Wedge Cut French Fried PotatoesFrozen Wedge Cut French Fried Potatoes, UnpreparedNANANANANANANANANA9.44NANANA1.33
WalnutsEnglish Walnuts0.460.160.0690.520.260.257.944500.600.321.241.33
Yellow PlantainsRaw Yellow Plantains1380.150.191.650.740.6NA54045.200711.35
Muscadine GrapesRaw Muscadine Grapes15.8NA7.9NANANANA10.5NA34.2NANANA1.37
YamRaw Yam17.80.280.0811.40.80.74NA58.5043.500.895.851.37
Sweetened Frozen BlueberriesBlueberries, frozen, sweetened7.060.0710.180.890.440.21NA24.703.5301.8462.51.38
Sweetened Frozen Pineapple ChunksPineapple, frozen, chunks, sweetened6.980.350.11.050.370.26NA38.402800.072.441.4
Tangerine JuiceRaw Tangerine Juice910.420.140.70.870.29NA35021600.9101.4
LitchisRaw Litchis00.050.32.74NA0.45NA63.6032500.321.81.4
Passion-fruit Juice, PurpleRaw Passion-fruit Juice, Purple21200.778.6NA0.29NA41017500.0592.351.4
Honeydew MelonsRaw Honeydew Melons250.320.13.51.30.73NA158015000.17241.4
CrabapplesRaw Crabapples7.90.120.0790.39NANANANA031.6NANANA1.42
Raw European ChestnutsNuts, chestnuts, european, raw, unpeeled1.40.340.241.660.720.53NA87.3060.60NANA1.42
Peeled European ChestnutsPeeled Raw European Chestnuts1.530.220.0241.70.730.54NA88.8061.50NANA1.44
Pinyon Pine NutsDried Pinyon Pine Nuts0.480.590.112.10.10.053NA27.700.950NANA1.46
Dried PilinutsNuts, pilinuts, dried0.830.380.0390.220.20.048NA2500.25NANANA1.47
TaroRaw Taro10.70.250.0671.60.810.76NA5901206.382.681.47
BlueberriesRaw Blueberries15.80.190.222.20.650.271.5831.6051031021.47
Green PlantainsRaw Green PlantainsNA0.20.21.11.050.14NA55.3NA40NANANA1.5
CranberriesRaw Cranberries19.60.0780.130.661.920.37NA6.5209108.632.61.5
FigsRaw Figs28.40.240.21.621.20.46NA24.308.100.45191.5
Dried CoconutDried Coconut Meat00.0270.0450.270.360.14NA4.100.6800.20.141.5
Green KiwifruitRaw Green Kiwifruit19.70.130.121.680.90.31NA123045607.21981.52
Pink Grapefruit JuiceRaw Pink Grapefruit Juice1690.310.151.541.450.34NA7702920NANA1.54
White Grapefruit JuiceRaw White Grapefruit Juice7.70.310.151.541.450.34NA77029201.701.54
Macadamia NutsRaw Macadamia Nuts00.50.0681.030.320.11NA4.600.500.23NA1.54
Frozen NanceNance, frozen, unsweetened16.40.0620.0741.20.740.086NA33NA380NA5.14491.56
Red Or Green GrapesRaw Red Or Green Grapes130.30.30.820.220.37NA8.701400.8363.51.57
BreadfruitRaw Breadfruit00.320.0872.621.330.29NA40.8084.500.291.461.57
OnionsRaw Onions00.350.20.870.920.9NA143055.500.1531.58
Extra Sweet PineappleRaw Extra Sweet Pineapple17.60.470.1931.280.67NA112NA33200.124.11.65
Frozen Sweet PotatoFrozen Sweet Potato, Unprepared16190.210.161.871.60.554.6665.6041.60NANA1.66
Traditional PineappleTraditional Raw Pineapple200.520.193.131.30.71NA73.3NA1130NA4.671.67
Sweet CherriesRaw Sweet Cherries14.30.130.160.730.950.23NA19033.300.33101.7
Raw Sulfured Dried ApplesApples, dried, sulfured, uncooked000.21.140.30.15NA004.800.653.71.73
PineappleRaw Pineapple180.470.1931.280.67NA108028700.124.21.74
Vitamins in Top 100 Raw Fruits, Nuts & Vegetables with the lowest Iron content per 300 kcal
In the above table you can find and compare the amount of vitamins in raw fruits, nuts & vegetables , sorted by least amount of Iron per 300 calories.
Top 5 raw fruits, nuts & vegetables with least amount of iron per 300 calories are:
- Raw Asian Pears
- Raw Chinese Waterchestnuts
- Sweetened Dried Mango
- Sweetened Dried Cranberries
- Raw Apples without skin