Nutrient Ranking Tool
Use the ranking tool to sort foods by nutrient values. Filter by food group and serving size.
instructions

Ranking Tool Settings

Nutrients to Rank

Choose food groups

Serving size

Select data source

Fruits Lowest in Iron

151 results
Name
Iron
Data source
+ 1
Asian Pears (Pears, asian, raw) 1 fruit 2-1/4 inch high x 2-1/2 inch dia
0mg (0% DV)
Standard Release (Common)
+ 2
Longans (Dragon's Eye) (Longans, raw) 1 fruit without refuse
0mg (0% DV)
Standard Release (Common)
+ 3
Dried Lychees (Litchis, Li Zhi) (Litchis, dried) 1 fruit
0mg (0% DV)
Standard Release (Common)
+ 4
Rose Apples (Rose-apples, raw) 100 grams
0.1mg (0% DV)
Standard Release (Common)
+ 5
Green Olives (Olives, pickled, canned or bottled, green) 5 olives
0.1mg (0% DV)
Standard Release (Common)
+ 6
Apples (Without Skin) (Apples, raw, without skin) 1 cup slices
0.1mg (0% DV)
Standard Release (Common)
+ 7
Starfruit (Carambola) (Carambola, (starfruit), raw) 1 cup, sliced
0.1mg (0% DV)
Standard Release (Common)
+ 8
Dried Longans (Longans, dried) 1 fruit
0.1mg (1% DV)
Standard Release (Common)
+ 9
Clementines (Clementines, raw) 1 fruit
0.1mg (1% DV)
Standard Release (Common)
+ 10
White Florida Grapefruit (Grapefruit, raw, white, Florida) 1 cup sections, with juice
0.1mg (1% DV)
Standard Release (Common)
+ 11
Oheloberries (Oheloberries, raw) 1 cup
0.1mg (1% DV)
Standard Release (Common)
+ 12
White Grapefruit (Grapefruit, raw, white, all areas) 1 cup sections, with juice
0.1mg (1% DV)
Standard Release (Common)
+ 13
Grapefruit Juice (Grapefruit juice, pink or red, with added calcium) 8 fl oz
0.1mg (1% DV)
Standard Release (Common)
+ 14
Apples (Apples, raw, with skin (Includes foods for USDA's Food Distribution Program)) 1 cup, quartered or chopped
0.2mg (1% DV)
Standard Release (Common)
+ 15
Dried Cranberries (Sweetened) (Cranberries, dried, sweetened (Includes foods for USDA's Food Distribution Program)) 1/4 cup
0.2mg (1% DV)
Standard Release (Common)
+ 16
Muscadine Grapes (Grapes, muscadine, raw) 10 grapes
0.2mg (1% DV)
Standard Release (Common)
+ 17
California Valencia Oranges (Oranges, raw, California, valencias) 1 cup sections, without membranes
0.2mg (1% DV)
Standard Release (Common)
+ 18
Kumquats (Kumquats, raw) 1 fruit without refuse
0.2mg (1% DV)
Standard Release (Common)
+ 19
Florida Oranges (Oranges, raw, Florida) 1 cup sections, without membranes
0.2mg (1% DV)
Standard Release (Common)
+ 20
Oranges (Oranges, raw, all commercial varieties) 1 cup, sections
0.2mg (1% DV)
Standard Release (Common)
+ 21
Pink Grapefruit (Grapefruit, raw, pink and red, all areas) 1 cup sections, with juice
0.2mg (1% DV)
Standard Release (Common)
+ 22
California Grapefruit (Grapefruit, raw, pink and red, California and Arizona) 1 cup sections, with juice
0.2mg (1% DV)
Standard Release (Common)
+ 23
White California Grapefruit (Grapefruit, raw, white, California) 1 cup sections, with juice
0.2mg (1% DV)
Standard Release (Common)
+ 24
Fuji Apples (Apples, raw, fuji, with skin (Includes foods for USDA's Food Distribution Program)) 1 medium
0.2mg (1% DV)
Standard Release (Common)
+ 25
Acerola, (west indian cherry), raw 1 cup
0.2mg (1% DV)
Standard Release (Common)
+ 26
Gala Apples (Apples, raw, gala, with skin (Includes foods for USDA's Food Distribution Program)) 1 medium
0.2mg (1% DV)
Standard Release (Common)
+ 27
Grapefruit (Grapefruit, raw, pink and red and white, all areas) 1 cup sections, with juice
0.2mg (1% DV)
Standard Release (Common)
+ 28
Pomelo (Pummelo) (Pummelo, raw) 1 cup, sections
0.2mg (1% DV)
Standard Release (Common)
+ 29
Bosc Pear (Pears, raw, bosc (Includes foods for USDA's Food Distribution Program)) 1 cup, sliced
0.2mg (1% DV)
Standard Release (Common)
+ 30
Dates (Deglet Noor) (Dates, deglet noor) 3 dates
0.2mg (1% DV)
Standard Release (Common)
+ 31
Navel Oranges (Oranges, raw, navels (Includes foods for USDA's Food Distribution Program)) 1 cup sections, without membranes
0.2mg (1% DV)
Standard Release (Common)
+ 32
Medjool Dates (Dates, medjool) 1 date, pitted
0.2mg (1% DV)
Standard Release (Common)
+ 33
Lime Juice (Lime juice, raw) 1 cup
0.2mg (1% DV)
Standard Release (Common)
+ 34
Golden Delicious Apples (Apples, raw, golden delicious, with skin) 1 medium
0.2mg (1% DV)
Standard Release (Common)
+ 35
Dried Sweetened Mango (Mango, dried, sweetened) 100 grams
0.2mg (1% DV)
Standard Release (Common)
+ 36
Red Delicious Apples (Apples, raw, red delicious, with skin (Includes foods for USDA's Food Distribution Program)) 1 medium
0.2mg (1% DV)
Standard Release (Common)
+ 37
Figs (Figs, raw) 1 large (2-1/2 inch dia)
0.2mg (1% DV)
Standard Release (Common)
+ 38
Red Anjou Pears (Pears, raw, red anjou) 1 small
0.2mg (1% DV)
Standard Release (Common)
+ 39
Canned Orange Juice (Orange juice, canned, unsweetened) 1 cup
0.2mg (1% DV)
Standard Release (Common)
+ 40
Granny Smith Apples (Apples, raw, granny smith, with skin (Includes foods for USDA's Food Distribution Program)) 1 medium
0.3mg (1% DV)
Standard Release (Common)
+ 41
Pears (Pears, raw) 1 cup, slices
0.3mg (1% DV)
Standard Release (Common)
+ 42
Fuyu Persimmon (Persimmons, japanese, raw) 1 fruit (2-1/2 inch dia)
0.3mg (1% DV)
Standard Release (Common)
+ 43
Cranberries (Cranberries, raw) 1 cup, chopped
0.3mg (1% DV)
Standard Release (Common)
+ 44
Java Plum (Java-plum, (jambolan), raw) 1 cup
0.3mg (1% DV)
Standard Release (Common)
+ 45
Mangos (Mangos, raw) 1 cup pieces
0.3mg (1% DV)
Standard Release (Common)
+ 46
Bartlett Pears (Pears, raw, bartlett (Includes foods for USDA's Food Distribution Program)) 1 cup, sliced
0.3mg (1% DV)
Standard Release (Common)
+ 47
Grapes (Grapes, american type (slip skin), raw) 1 cup
0.3mg (1% DV)
Standard Release (Common)
+ 48
Rhubarb (Rhubarb, raw) 1 cup, diced
0.3mg (1% DV)
Standard Release (Common)
+ 49
Florida Grapefruit (Grapefruit, raw, pink and red, Florida) 1 cup sections, with juice
0.3mg (2% DV)
Standard Release (Common)
+ 50
Golden Seedless Raisins (Raisins, golden, seedless) 1 oz handful
0.3mg (2% DV)
Standard Release (Common)
+ 51
Prunes (Dried Plums) (Plums, dried (prunes), uncooked) 3 prunes
0.3mg (2% DV)
Standard Release (Common)
+ 52
Blueberries (Frozen) (Blueberries, frozen, unsweetened (Includes foods for USDA's Food Distribution Program)) 1 cup, unthawed
0.3mg (2% DV)
Standard Release (Common)
+ 53
Plums (Plums, raw) 1 cup, sliced
0.3mg (2% DV)
Standard Release (Common)
+ 54
Honeydew Melon (Melons, honeydew, raw) 1 cup, diced (approx 20 pieces per cup)
0.3mg (2% DV)
Standard Release (Common)
+ 55
Tangerines (Tangerines, (mandarin oranges), raw) 1 cup, sections
0.3mg (2% DV)
Standard Release (Common)
+ 56
Prickly Pears (Prickly pears, raw) 1 fruit without refuse
0.3mg (2% DV)
Standard Release (Common)
+ 57
Orange Juice From Concentrate (Orange juice, chilled, includes from concentrate) 1 cup
0.3mg (2% DV)
Standard Release (Common)
+ 58
Orange Juice With Added Calcium And Vitamin D (Orange juice, chilled, includes from concentrate, with added calcium and vitamin D) 1 cup
0.3mg (2% DV)
Standard Release (Common)
+ 59
Orange Juice With Added Calcium (Orange juice, chilled, includes from concentrate, with added calcium) 1 cup
0.3mg (2% DV)
Standard Release (Common)
+ 60
Dried Bananas (Banana Powder) (Bananas, dehydrated, or banana powder) 1 oz
0.3mg (2% DV)
Standard Release (Common)
+ 61
Green Anjou Pear (Pears, raw, green anjou (Includes foods for USDA's Food Distribution Program)) 1 cup, sliced
0.3mg (2% DV)
Standard Release (Common)
+ 62
Feijoa (Feijoa, raw) 1 cup, pureed
0.3mg (2% DV)
Standard Release (Common)
+ 63
Pitanga (Pitanga, (surinam-cherry), raw) 1 cup
0.3mg (2% DV)
Standard Release (Common)
+ 64
Dried Blueberries (Sweetened) (Blueberries, dried, sweetened) 1/4 cup
0.4mg (2% DV)
Standard Release (Common)
+ 65
Papaya (Papayas, raw) 1 cup 1 inch pieces
0.4mg (2% DV)
Standard Release (Common)
+ 66
Watermelon (Watermelon, raw) 1 cup, balls
0.4mg (2% DV)
Standard Release (Common)
+ 67
Cantaloupe Melons (Melons, cantaloupe, raw) 1 cup, balls
0.4mg (2% DV)
Standard Release (Common)
+ 68
Jackfruit (Jackfruit, raw) 1 cup, sliced
0.4mg (2% DV)
Standard Release (Common)
+ 69
Yellow Peaches (Peaches, yellow, raw) 1 cup slices
0.4mg (2% DV)
Standard Release (Common)
+ 70
Bananas (Bananas, raw) 1 cup, sliced
0.4mg (2% DV)
Standard Release (Common)
+ 71
Florida Avocados (Avocados, raw, Florida) 1 cup, pureed
0.4mg (2% DV)
Standard Release (Common)
+ 72
Crabapples (Crabapples, raw) 1 cup slices
0.4mg (2% DV)
Standard Release (Common)
+ 73
Dried Apples (Apples, dried, sulfured, uncooked) 1 oz (5 rings)
0.4mg (2% DV)
Standard Release (Common)
+ 74
Nectarines (Nectarines, raw) 1 cup slices
0.4mg (2% DV)
Standard Release (Common)
+ 75
Limes (Limes, raw) 1 fruit (2 inch dia)
0.4mg (2% DV)
Standard Release (Common)
+ 76
Pineapple (Traditional Varieties) (Pineapple, raw, traditional varieties) 1 cup, chunks
0.4mg (2% DV)
Standard Release (Common)
+ 77
Blueberries (Blueberries, raw) 1 cup
0.4mg (2% DV)
Standard Release (Common)
+ 78
Loquats (Biwa, Chinese Plum, Akidini) (Loquats, raw) 1 cup, cubed
0.4mg (2% DV)
Standard Release (Common)
+ 79
Guavas (Guavas, common, raw) 1 cup
0.4mg (2% DV)
Standard Release (Common)
+ 80
Cherimoya (Cherimoya, raw) 1 cup, pieces
0.4mg (2% DV)
Standard Release (Common)
+ 81
Raisins (Raisins, dark, seedless (Includes foods for USDA's Food Distribution Program)) 50 raisins
0.5mg (3% DV)
Standard Release (Common)
+ 82
Gooseberries (Gooseberries, raw) 1 cup
0.5mg (3% DV)
Standard Release (Common)
+ 83
Pineapple (Pineapple, raw, all varieties) 1 cup, chunks
0.5mg (3% DV)
Standard Release (Common)
+ 84
Jujube (Jujube, raw) 100 grams
0.5mg (3% DV)
Standard Release (Common)
+ 85
Dried Figs (Figs, dried, uncooked) 3 figs
0.5mg (3% DV)
Standard Release (Common)
+ 86
Pink Grapefruit Juice (Grapefruit juice, pink, raw) 1 cup
0.5mg (3% DV)
Standard Release (Common)
+ 87
Tangerine Juice (Tangerine juice, raw) 1 cup
0.5mg (3% DV)
Standard Release (Common)
+ 88
White Grapefruit Juice (Grapefruit juice, white, raw) 1 cup
0.5mg (3% DV)
Standard Release (Common)
+ 89
Orange Juice (Orange juice, raw (Includes foods for USDA's Food Distribution Program)) 1 cup
0.5mg (3% DV)
Standard Release (Common)
+ 90
Sour Red Cherries (Cherries, sour, red, raw) 1 cup, without pits
0.5mg (3% DV)
Standard Release (Common)
+ 91
Jumbo Olives (Olives, ripe, canned (jumbo-super colossal)) 1 super colossal
0.5mg (3% DV)
Standard Release (Common)
+ 92
Melon Balls (Melon balls, frozen) 1 cup, unthawed
0.5mg (3% DV)
Standard Release (Common)
+ 93
Pomegranates (Pomegranates, raw) 1 cup
0.5mg (3% DV)
Standard Release (Common)
+ 94
Zante Currants (Currants, zante, dried) 1 oz handful
0.5mg (3% DV)
Standard Release (Common)
+ 95
Strawberry Guavas (Guavas, strawberry, raw) 1 cup
0.5mg (3% DV)
Standard Release (Common)
+ 96
Red Or Green Grapes (European) (Grapes, red or green (European type, such as Thompson seedless), raw) 1 cup
0.5mg (3% DV)
Standard Release (Common)
+ 97
Sweet Cherries (Cherries, sweet, raw) 1 cup, without pits
0.6mg (3% DV)
Standard Release (Common)
+ 98
Kiwifruit (Kiwifruit, green, raw) 1 cup, sliced
0.6mg (3% DV)
Standard Release (Common)
+ 99
Casaba Melon (Melons, casaba, raw) 1 cup, cubes
0.6mg (3% DV)
Standard Release (Common)
+ 100
Pears Canned In Syrup (Pears, canned, extra heavy syrup pack, solids and liquids) 1 cup, halves
0.6mg (3% DV)
Standard Release (Common)
+ 101
Lychee (Litchi, Li Zhi) (Litchis, raw) 1 cup
0.6mg (3% DV)
Standard Release (Common)
+ 102
Purple Passion Fruit Juice (Passion-fruit juice, purple, raw) 1 cup
0.6mg (3% DV)
Standard Release (Common)
+ 103
Apple juice, canned or bottled, unsweetened, without added ascorbic acid 16 oz glass
0.6mg (3% DV)
Standard Release (Common)
+ 104
Dried Pears (Pears, dried, sulfured, uncooked) 1 oz (2 halves)
0.6mg (3% DV)
Standard Release (Common)
+ 105
Apricots (Apricots, raw) 1 cup, halves
0.6mg (3% DV)
Standard Release (Common)
+ 106
Grape Juice (With Added Vitamin C) (Grape juice, canned or bottled, unsweetened, with added ascorbic acid) 1 cup
0.6mg (4% DV)
Standard Release (Common)
+ 107
Quinces (Quinces, raw) 1 fruit without refuse
0.6mg (4% DV)
Standard Release (Common)
+ 108
Strawberries (Strawberries, raw) 1 cup, sliced
0.7mg (4% DV)
Standard Release (Common)
+ 109
Custard Apple (Custard-apple, (bullock's-heart), raw) 100 grams
0.7mg (4% DV)
Standard Release (Common)
+ 110
Olives (Olives, ripe, canned (small-extra large)) 3 olives
0.8mg (4% DV)
Standard Release (Common)
+ 111
Dried Apricots (Apricots, dried, sulfured, uncooked) 1 oz handful
0.8mg (4% DV)
Standard Release (Common)
+ 112
Wild Blueberries (Frozen) (Blueberries, wild, frozen (Includes foods for USDA's Food Distribution Program)) 1 cup, frozen
0.8mg (5% DV)
Standard Release (Common)
+ 113
Raw Plantains (Plantains, yellow, raw) 1 cup, sliced
0.8mg (5% DV)
Standard Release (Common)
+ 114
Frozen Sour Red Cherries (Cherries, sour, red, frozen, unsweetened (Includes foods for USDA's Food Distribution Program)) 1 cup, unthawed
0.8mg (5% DV)
Standard Release (Common)
+ 115
Roselle (Roselle, raw) 1 cup, without refuse
0.8mg (5% DV)
Standard Release (Common)
+ 116
Raspberries (Raspberries, raw) 1 cup
0.8mg (5% DV)
Standard Release (Common)
+ 117
Yellow Passion Fruit Juice (Passion-fruit juice, yellow, raw) 1 cup
0.9mg (5% DV)
Standard Release (Common)
+ 118
Blackberries (Blackberries, raw) 1 cup
0.9mg (5% DV)
Standard Release (Common)
+ 119
Frozen Loganberries (Loganberries, frozen) 1 cup, unthawed
0.9mg (5% DV)
Standard Release (Common)
+ 120
Prunes (Low-Moisture) (Prunes, dehydrated (low-moisture), uncooked) 1oz
1mg (5% DV)
Standard Release (Common)
+ 121
Durian (Durian, raw or frozen) 1 cup, chopped or diced
1mg (6% DV)
Standard Release (Common)
+ 122
Fried Yellow Plantains (Plantains, yellow, fried, Latino restaurant) 1 cup
1mg (6% DV)
Standard Release (Common)
+ 123
Frozen Raspberries (Raspberries, frozen, red, unsweetened) 1 cup, unthawed
1.1mg (6% DV)
Standard Release (Common)
+ 124
Avocados (Avocados, raw, all commercial varieties) 1 avocado, ns as to florida or california
1.1mg (6% DV)
Standard Release (Common)
+ 125
Red And White Currants (Currants, red and white, raw) 1 cup
1.1mg (6% DV)
Standard Release (Common)
+ 126
Frozen Boysenberries (Boysenberries, frozen, unsweetened) 1 cup, unthawed
1.1mg (6% DV)
Standard Release (Common)
+ 127
Dried Peaches (Peaches, dried, sulfured, uncooked) 1 oz (about 2 halves)
1.2mg (6% DV)
Standard Release (Common)
+ 128
Breadfruit (Breadfruit, raw) 1 cup
1.2mg (7% DV)
Standard Release (Common)
+ 129
Grape Juice (Grape juice, canned or bottled, unsweetened, without added ascorbic acid) 16 oz glass
1.3mg (7% DV)
Standard Release (Common)
+ 130
Lemons (Without Peel) (Lemons, raw, without peel) 1 cup, sections
1.3mg (7% DV)
Standard Release (Common)
+ 131
Soursop (Soursop, raw) 1 cup, pulp
1.4mg (8% DV)
Standard Release (Common)
+ 132
Mamey Sapote (Sapote, mamey, raw) 1 cup 1 inch pieces
1.4mg (8% DV)
Standard Release (Common)
+ 133
Groundcherries (Groundcherries, (cape-gooseberries or poha), raw) 1 cup
1.4mg (8% DV)
Standard Release (Common)
+ 134
California Avocados (Avocados, raw, California) 1 cup, pureed
1.4mg (8% DV)
Standard Release (Common)
+ 135
Mammy Apple (Mammy-apple, (mamey), raw) 1/4 fruit
1.5mg (8% DV)
Standard Release (Common)
+ 136
Sugar Apples (Sweetsop) (Sugar-apples, (sweetsop), raw) 1 cup, pulp
1.5mg (8% DV)
Standard Release (Common)
+ 137
Dried Peaches (Low-Moisture) (Peaches, dehydrated (low-moisture), sulfured, uncooked) 1/4 cup
1.6mg (9% DV)
Standard Release (Common)
+ 138
Frozen Strawberries (Strawberries, frozen, unsweetened (Includes foods for USDA's Food Distribution Program)) 1 cup, thawed
1.7mg (9% DV)
Standard Release (Common)
+ 139
European Black Currants (Currants, european black, raw) 1 cup
1.7mg (10% DV)
Standard Release (Common)
+ 140
Low-Moisture Dried Apricots (Apricots, dehydrated (low-moisture), sulfured, uncooked) 1oz
1.8mg (10% DV)
Standard Release (Common)
+ 141
Abiyuch (Abiyuch, raw) 1/2 cup
1.8mg (10% DV)
Standard Release (Common)
+ 142
Goji berries, dried 5 tbsp
1.9mg (11% DV)
Standard Release (Common)
+ 143
Sapodilla (Sapodilla, raw) 1 cup, pulp
1.9mg (11% DV)
Standard Release (Common)
+ 144
Carissa (Carissa, (natal-plum), raw) 1 cup slices
2mg (11% DV)
Standard Release (Common)
+ 145
Elderberries (Elderberries, raw) 1 cup
2.3mg (13% DV)
Standard Release (Common)
+ 146
Mulberries (Mulberries, raw) 1 cup
2.6mg (14% DV)
Standard Release (Common)
+ 147
Canned Prune Juice (Prune juice, canned) 1 cup
3mg (17% DV)
Standard Release (Common)
+ 148
Raw Tamarind (Tamarinds, raw) 1 cup, pulp
3.4mg (19% DV)
Standard Release (Common)
+ 149
Passion Fruit (Granadilla) (Passion-fruit, (granadilla), purple, raw) 1 cup
3.8mg (21% DV)
Standard Release (Common)
+ 150
Rowal (Rowal, raw) 1 cup
5mg (28% DV)
Standard Release (Common)
+ 151
Dried Jujube (Jujube, Chinese, fresh, dried) 100 grams
5.1mg (28% DV)
Standard Release (Common)