Asian PearsRaw Asian Pears00.0090.010.220.070.022NA803.800.124.50
White GrapefruitRaw White Grapefruit20.0370.020.270.280.043NA10033.300.1300.06
Apples no SkinRaw Apples without skin20.0190.0280.0910.0710.037NA00400.050.60.07
CarambolaRaw StarFruit30.0140.0160.370.390.017NA12034.400.1500.08
Pink GrapefruitRaw Pink and Red Grapefruit580.0430.0310.20.260.053NA1303100.1300.08
GrapefruitRaw Grapefruit460.0360.020.250.280.042NA10034.400.1300.09
Valencia OrangesRaw Valencia Oranges120.0870.040.270.250.063NA39048.50NANA0.09
Florida OrangesRaw Florida Oranges110.10.040.40.250.051NA1704500.1800.09
OrangesRaw Oranges110.0870.040.280.250.06NA30053.200.1800.1
PummeloRaw Pummelo00.0340.0270.22NA0.036NANA061NANANA0.11
ApplesRaw Apples with skin30.0170.0260.0910.0610.041NA304.600.182.20.12
LongansRaw LongansNA0.0310.140.3NANANANA084NANANA0.13
Navel OrangesRaw Navel Oranges120.0680.0510.430.260.079NA3405900.1500.13
ClementinesRaw ClementinesNA0.0860.030.640.150.075NA24NA48.800.200.14
FeijoaRaw Feijoa00.0060.0180.30.230.067NA23033NA0.163.50.14
Bosc PearsRaw Bosc Pears10.0120.0230.150.0570.021NA7NA2.8NA0.125.20.15
Japanese PersimmonsRaw Japanese Persimmons810.030.020.1NA0.1NA807.500.732.60.15
Japanese PersimmonsRaw Japanese Persimmons810.030.020.1NA0.1NA807.500.732.60.15
Japanese PersimmonsRaw Japanese Persimmons810.030.020.1NA0.1NA807.500.732.60.15
Japanese PersimmonsRaw Japanese Persimmons810.030.020.1NA0.1NA807.500.732.60.15
TangerinesRaw Tangerines340.0580.0360.380.220.078NA16026.700.200.15
MangosRaw Mangos540.0280.0380.670.20.12NA43036.400.94.20.16
Honeydew MelonsRaw Honeydew Melons30.0380.0120.420.160.088NA1901800.022.90.17
PlumsRaw Plums170.0280.0260.420.140.029NA509.500.266.40.17
PearsRaw Pears10.0120.0260.160.0490.029NA704.300.124.40.18
Java-plumRaw Java-plum00.0060.0120.26NA0.038NANA014.3NANANA0.19
Bartlett PearsRaw Bartlett Pears10.0120.0260.160.0420.026NA6NA4.4NA0.123.80.19
Red Anjou PearsRaw Red Anjou Pears10.0120.0280.160.0530.039NA7NA5.2NA0.124.90.19
ZESPRI SunGold KiwifruitRaw ZESPRI SunGold Kiwifruit100.0740.230.120.079NA310.0816101.46.10.21
Cantaloupe MelonsRaw Cantaloupe Melons1690.0410.0190.730.110.072NA21036.700.052.50.21
Strawberry GuavasRaw Strawberry Guavas50.030.030.6NANANANA037NANANA0.22
CranberriesRaw Cranberries30.0120.020.10.30.057NA101401.3250.23
JackfruitRaw Jackfruit50.110.0550.920.240.33NA24013.7NA0.34NA0.23
Green Anjou PearsRaw Green Anjou Pears10.010.0220.150.0430.026NA9NA4.4NA0.124.30.24
WatermelonRaw Watermelon280.0330.0210.180.220.045NA308.100.050.10.24
PapayasRaw Papayas470.0230.0270.360.190.038NA3706100.32.60.25
Peaches, YellowRaw Yellow Peaches160.0240.0310.810.150.025NA406.600.732.60.25
Traditional PineappleTraditional Raw Pineapple30.0780.0290.470.190.11NA11NA170NA0.70.25
BananasRaw Bananas30.0310.0730.670.330.3702008.700.10.50.26
Muscadine GrapesRaw Muscadine Grapes3NA1.5NANANANA2NA6.5NANANA0.26
GuavasRaw Common Guavas310.0670.041.10.450.11NA49022800.732.60.26
CherimoyaRaw Cherimoya00.10.130.640.350.26NA23012.6NA0.27NA0.27
BlueberriesRaw Blueberries30.0370.0410.420.120.0520.3609.700.5719.30.28
LoquatsRaw Loquats760.0190.0240.18NA0.1NA1401NANANA0.28
NectarinesRaw Nectarines170.0340.0271.130.190.025NA505.400.772.20.28
Extra Sweet PineappleRaw Extra Sweet Pineapple30.080.0330.510.220.11NA19NA56.400.020.70.28
American Type GrapesRaw American Type Grapes50.0920.0570.30.0240.11NA40400.1914.60.29
Coconut WaterCoconut Water (liquid From Coconuts)00.030.0570.080.0430.032NA302.40000.29
PineappleRaw Pineapple30.0790.0320.50.210.11NA18047.800.020.70.29
PomegranatesRaw Pomegranates00.0670.0530.290.380.075NA3801000.616.40.3
Prickly PearsRaw Prickly Pears20.0140.060.46NA0.06NA6014NANANA0.3
GooseberriesRaw Gooseberries150.040.030.30.290.08NA6027.7NA0.37NA0.31
Green KiwifruitRaw Green Kiwifruit40.0270.0250.340.180.063NA2509301.4640.30.31
LitchisRaw Litchis00.0110.0650.6NA0.1NA14071.500.070.40.31
Red Sour CherriesRaw Red Sour Cherries640.030.040.40.140.044NA801000.072.10.32
Casaba MelonsRaw Casaba Melons00.0150.0310.230.0840.16NA802200.052.50.34
Sweet CherriesRaw Sweet Cherries30.0270.0330.150.20.049NA40700.072.10.36
CrabapplesRaw Crabapples20.030.020.1NANANANA08NANANA0.36
Red Or Green GrapesRaw Red Or Green Grapes30.0690.070.190.050.086NA203.200.1914.60.36
FigsRaw Figs70.060.050.40.30.11NA60200.114.70.37
ApricotsRaw Apricots960.030.040.60.240.054NA901000.893.30.39
StrawberriesRaw Strawberries10.0240.0220.390.130.0470.1924058.800.292.20.41
DurianRaw or Frozen Durian20.370.21.070.230.32NA36019.7NANANA0.43
JujubeRaw Jujube20.020.040.9NA0.081NANA069NANANA0.48
BreadfruitRaw Breadfruit00.110.030.90.460.1NA1402900.10.50.54
AvocadosRaw Avocados70.0670.131.741.40.26NA8101002.07210.55
Yellow PlantainsRaw Yellow Plantains560.0620.0760.670.30.24NA22018.400290.55
LemonRaw Lemons Without Peel10.040.020.10.190.08NA1105300.1500.6
LimesRaw Limes20.030.020.20.220.043NA802900.220.60.6
SoursopRaw Soursop00.070.050.90.250.059NA14020.600.080.40.6
Sugar-applesRaw Sugar-apples00.110.110.880.230.2NA14036.3NANANA0.6
BlackberriesRaw Blackberries110.020.0260.650.280.03NA2502101.17200.62
RaspberriesRaw Raspberries20.0320.0380.60.330.0553.432102600.877.80.69
Mammy-appleRaw Mammy-apple120.020.040.40.10.1NA14014NANANA0.7
QuincesRaw Quinces20.020.030.20.0810.04NA3015NANANA0.7
Custard-appleRaw Custard-apple20.080.10.50.140.22NANA019NANANA0.71
Green PlantainsRaw Green PlantainsNA0.10.10.550.530.07NA28NA20NANANA0.75
Mamey SapoteRaw Mamey Sapote70.0130.121.430.40.72NA7023NA2.1NA0.78
Lemon PeelRaw Lemon Peel30.060.080.40.320.17NA13012900.2500.8
Orange PeelRaw Orange Peel210.120.090.90.490.18NA300136NA0.25NA0.8
Oranges with Peel Raw Oranges with Peel 130.10.050.50.330.093NA30071NANANA0.8
SapodillaRaw Sapodilla300.020.20.250.037NA14014.7NANANA0.8
KumquatsRaw Kumquats150.0370.090.430.210.036NA1704400.1500.86
Medjool DatesDates, medjool70.050.061.60.810.25NA15NA00NA2.70.9
Peeled European ChestnutsPeeled Raw European Chestnuts10.140.0161.10.480.35NA58040.20NANA0.94
Lotus SeedsRaw Lotus Seeds10.170.040.430.230.17NA28000NANA0.95
Red CurrantsRaw Red And White Currants20.040.050.10.0640.07NA804100.1111
GroundcherriesRaw Groundcherries360.110.042.8NANANANA011NANANA1
Raw European ChestnutsNuts, chestnuts, european, raw, unpeeled10.240.171.180.510.38NA620430NANA1
Deglet Noor DatesDates, deglet noor00.0520.0661.270.590.17NA1900.400.052.71.02
KiwanoHorned melon70.0250.0150.570.180.063NA3NA5.3NANANA1.13
CarissaRaw Carissa20.040.060.2NANANANA038NANANA1.3
Chinese ChestnutsRaw Chinese Chestnuts100.160.180.80.560.41NA680360NANA1.4
Japanese ChestnutsRaw Japanese Chestnuts20.340.161.50.210.28NA47026.30NANA1.45
RoselleRaw Roselle140.0110.0280.31NANANANA012NANANA1.48
Black CurrantsRaw European Black Currants120.050.050.30.40.066NANA0181NA1NA1.54
ElderberriesRaw Elderberries300.070.060.50.140.23NA6036NANANA1.6
Passion-fruit, PurpleRaw Passion-fruit, Purple6400.131.5NA0.1NA1403000.020.71.6
Coconut MilkRaw Coconut Milk00.02600.760.180.033NA1602.800.150.11.64
MulberriesRaw Mulberries10.0290.10.62NA0.05NA6036.400.877.81.85
Vitamins 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 vitamins 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