Iron Content of Blueberries


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Blueberries contain .28 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 147 grams.
  • 50 berries equals 68 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:

Blueberries, raw

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

Blueberries and Iron

Blueberries do provide some iron to the diet. One cup of blueberries provides about three percent of the daily required iron for a woman aged twenty to fifty. Combined with other iron rich food, the iron content in blueberries does begin to add up. Blueberries are also a great source of antioxidants, so they do provide great value even if they do not help you meet your iron requirement in its entirety.

Fruit on the whole is not a good source of iron but it does have a definite role in iron absorption. Fruit often is a great source of vitamin C which will assist you in absorbing the iron better in plant-based food items; blueberries are a poor source of vitamin C.

However, for instance you can to include tomatoes and green peppers with a whole grain entrée or with legumes to increase your absorption of the iron in your entire meal. A fresh orange dessert with your dinner would also help because of the vitamins in the fruit. A glass of fruit juice is also a great strategy. Read more about how these vitamin C fruits reduce the impact of iron inhibitors in your meal despite the fact that they contain little or virtually no iron in themselves.

Read more about the iron content of your favorite foods by searching the database on this website.


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