Iron Content of Grapes


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Grapes food contain .36 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 151 grams.
  • 10 grapes equals 48 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:

Grapes, red or green (European type, such as Thompson seedless), raw

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

Fruit as a food group is not a great iron source but it can have a definite role in your absorption of iron. Fruit often is high in vitamin C which will actually help you use the iron better in vegetarian food items; Grapes are a moderate source of vitamin C.

For instance, you can combine tomatoes and green peppers with a grain-based main dish or with legumes to improve your absorption of the iron in your entire meal. A fresh cantaloupe dessert with a meal would help as well because of the vitamins in the fruit. A glass of fruit juice, such as grape juice, is also helpful. Read more about how these vitamin C items reduce the effect of iron inhibitors in your meal even though they contain little iron in their own right.

Grapes and Iron

Grapes have a bit of food iron providing about two percent of a woman’s daily recommended iron in about twenty grapes. Fruits in general do not provide a great deal of iron to the diet but they are a rich source of vitamins and minerals in general and provide antioxidants.

For more information on the iron content of your favorite food, be sure to search this website and its catalog of thousands of foods.


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