Muscadine grapes contain .25 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 grape 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:
Grapes, muscadine, raw
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 iron metabolism. Fruit is often packed with vitamin C which can assist you in using the iron better in non-meat foods; Muscadine grapes are a solid source of vitamin C.
As an example, you can to include bell peppers and vine ripened tomatoes with a grain-based main dish or with legumes to help you absorb more of the iron in your entire meal. A raw peach dessert with your dinner would also help because of the fruit’s content of vitamin C. A glass of fruit juice is also a clever strategy. Read more about how these vitamin C foods reduce the effect of foods that inhibit iron in your food despite the fact that they contain very little iron in their own right.