Iron Content of Apples


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Apples contain .11 milligrams of iron per 100 grams. Grams is a measure of weight. To put 100 grams in perspective, consider alternative measures for this food:

  • 1 cup equals 125 grams.
  • 1 cup equals 108 grams.

In the category of fruit, we excluded dried fruit from the Top 10 list and include only fresh fruit. You can assume that if the fresh version made the top 10 list, so too would the dried version.The food tested for the particular graph below can be described more specifically as:

Apples, raw, with skin

Read more about iron in fruit or visit our iron-rich foods list.

Iron in Apples

Apples are a great, healthy food, but even with the skin they do not contain a large amount of iron. One hundred grams provides one percent of the daily iron recommended for women. One medium apple is about two hundred grams providing two percent of the daily recommended iron. It is a great food, but if you are shopping for fruit to help improve your iron content, berries may be a better way to go. Explore the iron rich foods site for the iron content of your favorite foods.

Fruit as a food group is not a great iron source but it does play an important role in your ability to absorb iron. Fruit is often loaded with vitamin C, a vitamin that will actually help you utilize the iron in your vegetarian foods; apples are a modest source of vitamin C.

Still, as an example, you can include tomatoes and green peppers with a grain-based main dish or with legumes to improve your absorption of the iron in your meal as a whole. A fresh strawberry dessert along with your meal would also improve your iron absorption because of the vitamin C in the fruit itself. A glass of fruit juice is also an excellent strategy. Learn more about how these vitamin C fruits reduce the impact of iron inhibitors in your food despite the fact that they have little iron in their own right.


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