Iron Content of Watermelon


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Watermelon contains .23 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 154 grams.
  • 1 cup equals 152 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:

Watermelon, raw

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

Fruit for the most part is not a great source of iron but it can play an important role in your ability to metabolize iron. Fruit can often be high in vitamin C which can assist you in using the iron better in plant-based food items; watermelon is a meager source of vitamin C.

Despite this, for example you may wish to include tomatoes and green peppers with a whole grain salad or with a bean-based dish to increase your absorption of the iron in your entire meal. A raw cranberry dessert with a meal would also help because of the vitamins in the fruit. A glass of fruit juice is also an excellent strategy. Explore more about how these vitamin C fruits reduce the effect of iron inhibitors in your food even though they contain very little iron in themselves.


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