Asian PearsRaw Asian Pears00.0210.0240.520.170.052NA1909.0500.2910.70
Chinese WaterchestnutsRaw Chinese Waterchestnuts00.140.211.030.490.34NA16.504.1201.240.310.062
Sweetened Dried MangoMango, dried, sweetened210.0190.0270.63NA0.1NA21.3013.301.264.140.072
Sweetened Dried CranberriesCranberries, dried, sweetened0.650.0040.0090.18NA0.012NA000.06500.682.470.13
Apples no SkinRaw Apples without skin4.170.040.0580.190.150.077NA008.3300.11.250.15
CassavaRaw Cassava0.630.0540.030.530.0670.055NA1701300.121.20.17
White GrapefruitRaw White Grapefruit6.060.110.0610.820.860.13NA30.3010100.3900.18
Valencia OrangesRaw Valencia Oranges24.50.180.0820.560.510.13NA79.60990NANA0.18
Pink GrapefruitRaw Pink and Red Grapefruit1380.10.0740.490.620.13NA31074.300.3100.19
Florida OrangesRaw Florida Oranges240.220.0870.870.540.11NA3709800.3900.2
OrangesRaw Oranges23.40.190.0850.60.530.13NA64011300.3800.21
Japanese PersimmonsRaw Japanese Persimmons1160.0430.0290.14NA0.14NA11.4010.701.043.70.21
Japanese PersimmonsRaw Japanese Persimmons1160.0430.0290.14NA0.14NA11.4010.701.043.70.21
Japanese PersimmonsRaw Japanese Persimmons1160.0430.0290.14NA0.14NA11.4010.701.043.70.21
Japanese PersimmonsRaw Japanese Persimmons1160.0430.0290.14NA0.14NA11.4010.701.043.70.21
LongansRaw LongansNA0.0520.230.5NANANANA0140NANANA0.22
Bosc PearsRaw Bosc Pears1.50.0180.0340.230.0850.031NA10.4NA4.18NA0.187.760.22
FeijoaRaw Feijoa00.010.030.480.380.11NA37.7054NA0.265.740.23
ApplesRaw Apples with skin5.770.0330.050.180.120.079NA5.7708.8500.354.230.23
JackfruitRaw Jackfruit5.260.110.0580.970.250.35NA25.3014.4NA0.36NA0.24
Frozen Sweet Potato PuffsFrozen Sweet Potato Puffs, UnpreparedNANANANANANANANANA1.37NANANA0.25
CarambolaRaw StarFruit9.680.0450.0521.21.260.055NA38.7011100.4800.26
Frozen Potato PuffsFrozen Potato Puffs, Unprepared00.10.03410.330.11NA9.5503.8800.0621.40.26
Navel OrangesRaw Navel Oranges24.50.140.10.870.530.16NA69.4012100.3100.27
MangosRaw Mangos900.0470.0631.10.330.2NA71.7060.701.570.27
Dried Japanese PersimmonsPersimmons, japanese, dried14NA0.0110.066NANANANA000NANA0.27
Dried Japanese PersimmonsPersimmons, japanese, dried14NA0.0110.066NANANANA000NANA0.27
Dried Japanese PersimmonsPersimmons, japanese, dried14NA0.0110.066NANANANA000NANA0.27
Dried Japanese PersimmonsPersimmons, japanese, dried14NA0.0110.066NANANANA000NANA0.27
GrapefruitRaw Grapefruit1440.110.0630.780.880.13NA31.3010800.4100.28
TangerinesRaw Tangerines640.110.0680.710.410.15NA30050.400.3800.28
Sweetened Dried BlueberriesBlueberries, dried, sweetened2.20.0290.040.36NA0.048NA3.807.500.7418.70.28
PummeloRaw Pummelo00.0890.0710.58NA0.095NANA0161NANANA0.29
BananasRaw Bananas3.370.0350.0820.750.380.41022.509.7800.110.560.29
DurianRaw or Frozen Durian1.360.250.140.730.160.21NA24.5013.4NANANA0.29
ClementinesRaw ClementinesNA0.180.0641.350.320.16NA51NA10400.4300.3
Bartlett PearsRaw Bartlett Pears1.60.0190.0410.260.0670.041NA9.52NA7NA0.196.030.3
Red Anjou PearsRaw Red Anjou Pears1.60.0190.0450.260.0850.063NA11.3NA8.4NA0.197.90.31
PearsRaw Pears1.750.0210.0460.280.0860.051NA12.307.5400.217.70.32
Java-plumRaw Java-plum00.010.020.43NA0.063NANA024NANANA0.32
Strawberry GuavasRaw Strawberry Guavas7.250.0430.0430.87NANANANA053.6NANANA0.32
HickorynutsDried Hickorynuts1.070.130.020.140.270.029NA6.100.30NANA0.32
Medjool DatesDates, medjool2.530.0180.0220.580.290.09NA5.4NA00NA0.970.32
Sweetened Coconut FlakesPackaged Sweetened Coconut Meat Flakes00.0030.0030.150.0310.007NA0.66000000.33
ZESPRI SunGold KiwifruitRaw ZESPRI SunGold Kiwifruit1.600.120.370.190.13NA49.20.1325602.229.70.33
AvocadosRaw Avocados4.380.0420.0811.10.870.16NA50.606.2501.3130.34
Frozen BlueberriesBlueberries, frozen, unsweetened3.920.0630.07310.250.12NA13.704.900.94320.35
CherimoyaRaw Cherimoya00.130.170.860.460.34NA30.7017NA0.36NA0.36
Lime JuiceRaw Lime Juice80.10.060.570.490.15NA40012000.882.40.36
Frozen Par Fried Breaded Onion RingsFrozen Par Fried Breaded Onion Rings, Unprepared00.0390.0310.270.0930.051NA18.601.80NANA0.36
PomegranatesRaw Pomegranates00.0810.0640.350.450.09NA45.8012.300.7219.80.36
Deglet Noor DatesDates, deglet noor00.0180.0230.450.210.059NA6.7400.1400.0180.960.36
Lemon JuiceRaw Lemon Juice00.110.0680.410.60.21NA91017600.6800.36
Green Anjou PearsRaw Green Anjou Pears1.50.0150.0330.230.0650.039NA13.6NA6.67NA0.186.50.36
PecansPecans nuts0.430.0960.0190.170.120.033.33.200.1600.20.510.37
BrazilnutsDried Brazilnuts00.0940.0050.0450.0280.015NA3.3400.1100.8600.37
PlumsRaw Plums370.0610.0570.910.290.063NA11020.700.57140.37
GuavasRaw Common Guavas45.60.0990.0591.60.660.16NA72033601.073.820.38
Dried PlumsRaw Dried Plums16.30.0210.0780.780.180.085NA1.6700.2500.1824.80.39
Sweetened Frozen Peach SlicesPeaches, frozen, sliced, sweetened150.0140.0370.690.140.019NA3.2010000.662.340.39
Dried BeechnutsNuts, beechnuts, dried00.0530.0640.150.160.12NA19.602.7NANANA0.43
American Type GrapesRaw American Type Grapes7.460.140.0850.450.0360.16NA5.9705.9700.2821.80.43
Onions FlakesDry Onions Flakes0.290.140.0290.280.40.46NA47.6021.500.0521.10.44
Fresh Orange juiceRaw Orange juice22.20.20.0670.890.420.089NA66.7011100.0890.220.44
Frozen Wedge Cut French Fried PotatoesFrozen Wedge Cut French Fried Potatoes, UnpreparedNANANANANANANANANA3.15NANANA0.44
WalnutsEnglish Walnuts0.150.0520.0230.170.0870.0822.651500.200.110.410.44
Yellow PlantainsRaw Yellow Plantains460.0510.0620.550.250.2NA180150023.60.45
Muscadine GrapesRaw Muscadine Grapes5.26NA2.63NANANANA3.5NA11.4NANANA0.46
YamRaw Yam5.930.0950.0270.470.270.25NA19.5014.500.31.950.46
Sweetened Frozen BlueberriesBlueberries, frozen, sweetened2.350.0240.0610.30.150.069NA8.2401.1800.61210.46
Sweetened Frozen Pineapple ChunksPineapple, frozen, chunks, sweetened2.330.120.0350.350.120.087NA12.809.300.0230.810.47
Tangerine JuiceRaw Tangerine Juice30.20.140.0470.230.290.098NA11.607200.300.47
LitchisRaw Litchis00.0170.0980.91NA0.15NA21.2010800.110.610.47
Passion-fruit Juice, PurpleRaw Passion-fruit Juice, Purple70.600.262.86NA0.098NA13.7058.400.020.780.47
Honeydew MelonsRaw Honeydew Melons8.330.110.0331.160.430.24NA52.805000.0568.060.47
CrabapplesRaw Crabapples2.630.0390.0260.13NANANANA010.5NANANA0.47
Raw European ChestnutsNuts, chestnuts, european, raw, unpeeled0.470.110.0790.550.240.18NA290200NANA0.47
Peeled European ChestnutsPeeled Raw European Chestnuts0.510.0730.0080.560.240.18NA29.6020.50NANA0.48
Pinyon Pine NutsDried Pinyon Pine Nuts0.160.20.0350.690.0330.018NA9.2200.320NANA0.49
Dried PilinutsNuts, pilinuts, dried0.280.130.0130.0720.0670.016NA8.3400.083NANANA0.49
TaroRaw Taro3.570.0850.0220.540.270.25NA19.60402.130.890.49
BlueberriesRaw Blueberries5.260.0650.0720.730.220.0910.5310.501701340.49
Green PlantainsRaw Green PlantainsNA0.0660.0660.360.350.046NA18.4NA13.3NANANA0.49
CranberriesRaw Cranberries6.520.0260.0430.220.640.12NA2.17030.402.87110.5
FigsRaw Figs9.460.0810.0680.540.410.15NA8.102.700.156.350.5
Dried CoconutDried Coconut Meat00.0090.0150.0910.120.045NA1.3600.2300.0670.0450.5
Green KiwifruitRaw Green Kiwifruit6.560.0440.0410.560.30.1NA41015202.4660.51
Pink Grapefruit JuiceRaw Pink Grapefruit Juice56.40.10.0510.510.480.11NA25.60970NANA0.51
White Grapefruit JuiceRaw White Grapefruit Juice2.560.10.0510.510.480.11NA25.609700.5600.51
Macadamia NutsRaw Macadamia Nuts00.170.0230.340.110.038NA1.5300.1700.075NA0.51
Frozen NanceNance, frozen, unsweetened5.480.0210.0250.40.250.029NA11NA127NA1.716.30.52
Red Or Green GrapesRaw Red Or Green Grapes4.350.10.10.270.0720.12NA2.904.6400.28210.52
BreadfruitRaw Breadfruit00.110.0290.870.440.097NA13.602800.0970.490.52
OnionsRaw Onions00.120.0680.290.310.3NA47.5018.500.0510.53
Extra Sweet PineappleRaw Extra Sweet Pineapple5.90.160.0650.990.430.22NA37.3NA11100.0391.370.55
Frozen Sweet PotatoFrozen Sweet Potato, Unprepared5400.070.0530.620.540.181.55220140NANA0.55
Traditional PineappleTraditional Raw Pineapple6.670.170.0641.040.430.24NA24.4NA37.60NA1.560.56
Sweet CherriesRaw Sweet Cherries4.760.0430.0520.240.320.078NA6.3501100.113.330.57
Raw Sulfured Dried ApplesApples, dried, sulfured, uncooked000.0650.380.10.051NA001.600.221.230.58
PineappleRaw Pineapple60.160.06410.430.22NA3609600.041.40.58
Vitamins in Top 100 Raw Fruits, Nuts & Vegetables with the lowest Iron content per 100 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 100 calories.
Top 5 raw fruits, nuts & vegetables with least amount of iron per 100 calories are:
- Raw Asian Pears
- Raw Chinese Waterchestnuts
- Sweetened Dried Mango
- Sweetened Dried Cranberries
- Raw Apples without skin