Iron Content of Avocados


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Avocados contain .55 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 150 grams.
  • 1 cup equals 230 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:

Avocados, raw, all commercial varieties

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

Fruit in general is not a strong source of iron but it can play an important role in your iron metabolism. Fruit can be a great source of vitamin C and vitamin C will assist you in metabolizing the iron more completely in your plant-based food items; avocados are a fair source of vitamin C.

Notwithstanding, for instance you can combine vine ripened tomatoes and peppers with a whole grain main dish or with beans to increase your absorption of the iron in your entire meal. A raw mango dessert along with your meal would also help because of the vitamins in the fruit. A glass of fruit juice is another good move. Learn more about how these vitamin C fruits reduce the impact of foods that inhibit iron in your meal despite the fact that they have little or virtually no iron in themselves.


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