Iron Content of Raspberries


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Raspberries contain .68 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 123 grams.
  • 1 pint equals 312 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:

Raspberries, raw

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

Raspberries and Food Iron

Raspberries are a fairly good source of iron for a fruit. One cup of raspberries contains about .8 milligrams of iron. With raspberries, however, you get a one-two punch in the fact that they also contain moderate amounts of Vitamin C (about 40 milligrams per cup according to the USDA). If you consume Vitamin C with iron foods of plant origin (grains, legumes, nuts, and seeds), the Vitamin C will help off-set the iron inhibitors in those plant-based foods. (Meat foods do not contain the iron inhibitors.)

You can have raspberries over your high-iron breakfast cereal (preferably the types we recommend on this website) and benefit from the iron in the raspberries as well as the synergistic effects of the Vitamin C in the berries. Raspberries also taste great on breakfast cereal. If you can find them fresh, do enjoy them.

Fruit as a food group is not a great iron source but it does play a definite role in your body’s ability to metabolize iron. Fruit can be a good source of vitamin C, a vitamin that will assist you in utilizing the iron better in your plant-based food items; raspberries have an ample quantity of vitamin C, with 26.2 milligrams in 100 grams of raspberries.

As an example, you may wish to combine peppers and tomatoes with a grain-based main dish or with beans to improve your absorption of the iron in your entire meal. A fresh strawberry dessert along with your meal would help as well because of the vitamin C in the fruit. A glass of fruit juice is also a good move. Explore more about how these vitamin C fruits reduce the effect of iron blockers in your food despite the fact that they have very little iron in their own right.

Read more about the iron content of your favorite foods by searching for them on this website. Be sure to check out our page on iron rich foods tips to tweak your recipes and improve your iron status.


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