Asian PearsRaw Asian Pears00.110.122.60.830.26NA95045.201.4353.60
Apples no SkinRaw Apples without skin210.20.290.950.740.39NA0041.700.526.250.73
White GrapefruitRaw White Grapefruit30.30.560.34.084.30.65NA152050501.9700.91
Valencia OrangesRaw Valencia Oranges1220.890.412.82.550.64NA39804950NANA0.92
Pink GrapefruitRaw Pink and Red Grapefruit6900.510.372.433.10.63NA155037101.5500.95
Florida OrangesRaw Florida Oranges1201.10.434.352.70.55NA185048901.9600.98
OrangesRaw Oranges1170.930.4332.660.64NA319056601.901.06
Japanese PersimmonsRaw Japanese Persimmons5790.210.140.71NA0.71NA57053.605.218.61.07
Japanese PersimmonsRaw Japanese Persimmons5790.210.140.71NA0.71NA57053.605.218.61.07
Japanese PersimmonsRaw Japanese Persimmons5790.210.140.71NA0.71NA57053.605.218.61.07
Japanese PersimmonsRaw Japanese Persimmons5790.210.140.71NA0.71NA57053.605.218.61.07
LongansRaw LongansNA0.261.172.5NANANANA0700NANANA1.1
Bosc PearsRaw Bosc Pears7.460.090.171.130.430.16NA52.2NA21NA0.9391.1
FeijoaRaw Feijoa00.0490.152.41.90.55NA1890270NA1.328.71.15
ApplesRaw Apples with skin290.160.250.880.590.39NA29044.201.73211.15
JackfruitRaw Jackfruit26.30.550.294.841.241.73NA126072NA1.8NA1.2
CarambolaRaw StarFruit48.40.230.265.96.30.27NA194055502.401.3
Navel OrangesRaw Navel Oranges1220.690.524.342.660.81NA347060301.5301.33
MangosRaw Mangos4500.230.325.581.640.99NA358030307.5351.33
GrapefruitRaw Grapefruit7190.560.313.94.420.66NA156053802.0301.4
TangerinesRaw Tangerines3210.550.343.552.040.74NA151025201.901.4
PummeloRaw Pummelo00.450.362.9NA0.47NANA0803NANANA1.45
BananasRaw Bananas170.170.413.741.882.06011204900.562.81.46
DurianRaw or Frozen Durian6.81.270.683.650.781.07NA122067NANANA1.46
ClementinesRaw ClementinesNA0.910.326.771.60.8NA255NA51902.1301.5
Bartlett PearsRaw Bartlett Pears7.940.0950.211.30.330.21NA47.6NA35NA0.95301.5
Red Anjou PearsRaw Red Anjou Pears8.060.0970.231.30.430.31NA56.5NA42NA0.9739.51.53
PearsRaw Pears8.770.110.231.40.430.25NA61.4037.701.0538.61.58
Java-plumRaw Java-plum00.050.12.17NA0.32NANA0119NANANA1.6
Strawberry GuavasRaw Strawberry Guavas36.20.220.224.35NANANANA0268NANANA1.6
Medjool DatesDates, medjool12.60.090.112.91.450.45NA27NA00NA4.871.62
ZESPRI SunGold KiwifruitRaw ZESPRI SunGold Kiwifruit7.9400.591.830.950.63NA2460.63128001148.41.67
AvocadosRaw Avocados220.210.415.434.340.8NA253031.306.4765.61.7
CherimoyaRaw Cherimoya00.670.874.32.31.7NA153084NA1.8NA1.8
PomegranatesRaw Pomegranates00.40.321.772.270.45NA229061.403.6991.8
Deglet Noor DatesDates, deglet noor00.0920.122.261.040.29NA33.700.7100.0894.81.8
Green Anjou PearsRaw Green Anjou Pears7.580.0760.171.140.330.2NA68NA33.3NA0.9132.61.8
PecansPecans nuts2.170.480.0940.840.620.1516.41600.8012.531.83
PlumsRaw Plums1850.30.284.531.470.32NA54.3010302.8369.61.85
GuavasRaw Common Guavas2280.490.297.973.30.81NA3600167905.37191.9
American Type GrapesRaw American Type Grapes37.30.690.432.240.180.82NA3003001.41092.16
WalnutsEnglish Walnuts0.760.260.110.860.440.4113.27500.9900.542.062.22
Yellow PlantainsRaw Yellow Plantains2300.250.312.751.230.99NA90075.4001182.25
Muscadine GrapesRaw Muscadine Grapes26.3NA13NANANANA17.5NA57NANANA2.3
LitchisRaw Litchis00.0830.494.57NA0.76NA106054200.533.032.35
Honeydew MelonsRaw Honeydew Melons41.70.530.175.82.151.22NA264025000.2840.32.36
CrabapplesRaw Crabapples130.20.130.66NANANANA052.6NANANA2.37
Raw European ChestnutsNuts, chestnuts, european, raw, unpeeled2.350.560.392.771.20.88NA14601010NANA2.37
Peeled European ChestnutsPeeled Raw European Chestnuts2.550.370.0412.81.20.9NA14801030NANA2.4
BlueberriesRaw Blueberries26.30.320.363.671.10.462.6352.6085051692.46
Green PlantainsRaw Green PlantainsNA0.330.331.81.740.23NA92NA66.4NANANA2.47
CranberriesRaw Cranberries32.60.130.221.13.20.62NA110152014.354.32.5
FigsRaw Figs47.30.410.342.72.030.76NA40.5013.500.7431.82.5
Green KiwifruitRaw Green Kiwifruit32.80.220.22.81.50.52NA20507600123302.54
Macadamia NutsRaw Macadamia Nuts00.830.111.720.530.19NA7.6600.8400.38NA2.57
Red Or Green GrapesRaw Red Or Green Grapes21.70.50.511.360.360.62NA14.502301.381062.6
BreadfruitRaw Breadfruit00.530.154.372.20.49NA68014100.492.432.62
Extra Sweet PineappleRaw Extra Sweet Pineapple29.40.780.324.972.131.1NA186NA55300.26.862.75
Traditional PineappleTraditional Raw Pineapple33.30.870.325.222.141.18NA122NA1880NA7.782.78
Sweet CherriesRaw Sweet Cherries240.210.261.221.580.39NA31.7055.600.5616.72.86
PineappleRaw Pineapple300.790.3252.131.12NA180047800.272.9
PapayasRaw Papayas5470.270.314.152.220.44NA430070803.530.22.9
LoquatsRaw Loquats8090.20.261.9NA1.06NA149010.6NANANA2.98
JujubeRaw Jujube12.70.130.255.7NA0.51NANA0437NANANA3.04
Cantaloupe MelonsRaw Cantaloupe Melons24850.60.2810.81.541.06NA309054000.7436.83.1
Mamey SapoteRaw Mamey Sapote28.20.0520.475.771.62.9NA28.2093NA8.5NA3.15
Chinese ChestnutsRaw Chinese Chestnuts22.30.360.41.81.240.92NA152080.40NANA3.15
NectarinesRaw Nectarines1930.390.3112.82.10.28NA57061.408.75253.2
Sugar-applesRaw Sugar-apples00.590.64.71.21.06NA74.50193NANANA3.2
Red Sour CherriesRaw Red Sour Cherries6400.30.441.430.44NA80010000.7213.2
AlmondsNuts, almonds00.180.983.120.410.1249.2380002203.2
Peaches, YellowRaw Yellow Peaches2050.310.410.31.960.32NA51.3084.609.3633.33.2
CoconutRaw Coconut Meat00.0930.0280.760.420.076NA36.704.6600.340.283.43
Pistachio NutsRaw Pistachio Nuts23.20.780.141.160.461.5NA45.50502.55NA3.5
Custard-appleRaw Custard-apple9.90.40.52.480.671.1NANA095NANANA3.5
GooseberriesRaw Gooseberries1700.450.343.43.250.91NA680315NA4.2NA3.52
Coconut MilkRaw Coconut Milk00.05701.650.40.072NA34.806.100.330.223.57
Prickly PearsRaw Prickly Pears24.40.170.735.6NA0.73NA730171NANANA3.66
HazelnutsNuts, hazelnuts or filberts0.80.510.091.430.730.45NA900501211.33.74
WatermelonRaw Watermelon4670.550.352.973.70.75NA50013500.831.674
ApricotsRaw Apricots10000.310.426.252.50.56NA94010409.2734.44.06
Orange PeelRaw Orange Peel1080.620.464.642.530.91NA1550701NA1.3NA4.12
SoursopRaw Soursop00.530.386.81.90.45NA106015600.613.034.55
Japanese ChestnutsRaw Japanese Chestnuts6.51.10.534.870.670.92NA153085.40NANA4.7
SapodillaRaw Sapodilla1800.121.21.50.22NA84.3088.6NANANA4.8
Lotus SeedsRaw Lotus Seeds5.60.960.222.41.30.94NA157000NANA5.34
FlaxseedSeeds, flaxseed01.540.152.90.920.4431.681.500.5600.294.035.37
TamarindsRaw Tamarinds4.20.90.324.050.30.14NA29.307.3200.215.865.86
Cashew NutsRaw Cashew Nuts00.380.0520.960.780.38NA22.600.4500.81316.04
KumquatsRaw Kumquats1060.260.633.021.460.25NA120030901.0606.06
Casaba MelonsRaw Casaba Melons00.270.554.141.52.9NA143038900.8944.66.07
QuincesRaw Quinces17.50.180.261.750.710.35NA26.30132NANANA6.14
Oranges with Peel Raw Oranges with Peel 1030.790.43.972.60.74NA2380563NANANA6.35
StrawberriesRaw Strawberries15.60.380.346.031.950.732.97375091904.5334.46.4
RaspberriesRaw Raspberries19.20.310.375.753.160.5333202025208.37756.63
Mammy-appleRaw Mammy-apple1180.20.393.9210.98NA1370137NANANA6.86
BlackberriesRaw Blackberries1280.230.37.53.20.35NA2910244013.62307.2
Coconut WaterCoconut Water (liquid From Coconuts)00.791.52.11.130.84NA790630007.63
Passion-fruit, PurpleRaw Passion-fruit, Purple33000.677.73NA0.52NA72015500.13.68.25
Lemon PeelRaw Lemon Peel320.640.854.263.41.83NA1380137202.6608.5
Vitamins in Top 100 Fresh Fruits & Nuts with the lowest Iron content per 500 kcal
In the above table you can find and compare the amount of vitamins in fresh fruits & nuts , sorted by least amount of Iron per 500 calories.
Top 5 fresh fruits & nuts with least amount of iron per 500 calories are:
- Raw Asian Pears
- Raw Apples without skin
- Raw White Grapefruit
- Raw Valencia Oranges
- Raw Pink and Red Grapefruit