Iron Content of Gooseberries

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Gooseberries contain .31 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.

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:

Gooseberries, raw

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

Fruit on the whole is not a great source of iron but it can have a definite role in your absorption of iron. Fruit often is a good source of vitamin C which can actually help you use the iron better in non-meat foods; gooseberries are a plentiful source of vitamin C.

As an example, you can include peppers and tomatoes with a whole grain main dish or with legumes to improve your metabolism of the iron in your whole meal. A raw cranberry dessert with a meal would help as well because of the fruit’s vitamin C content. A glass of fruit juice is also a beneficial strategy. Learn more about how these vitamin C items reduce the impact of iron inhibitors in your food despite the fact that they contain very little iron themselves.

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