Dried apples contain 1.3 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 86 grams.
- 1 ring equals 6 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:
Apples, dried, sulfured, uncooked
Read more about iron in fruit or visit our iron-rich foods list.
Fruit as a food group is not a strong iron source but it does have a definite role in your absorption of iron. Fruit can often be loaded with vitamin C, a vitamin that will actually help you metabolize the iron more completely in your plant-based foods; dried apples are a meager source of vitamin C.
Nonetheless, as an example, you can include bell peppers and vine ripened tomatoes with a grain-based entrée or with beans to improve your absorption of the iron in your meal as a whole. A raw cantaloupe dessert with a meal would also help because of the fruit’s vitamin C content. A glass of fruit juice is also a good strategy. Explore more about how these vitamin C foods reduce the effect of iron blockers in your diet despite the fact that they have little or virtually no iron in their own right.