Purple passion fruit (granadilla) contains 1.6 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 236 grams.
- 1 fruit equals 18 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:
Passion-fruit, (granadilla), purple, 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 iron metabolism. Fruit often times is a good source of vitamin C which will assist you in metabolizing the iron in your vegetarian foods; purple passion fruit is plentiful in vitamin C.
For example, you may wish to include bell peppers and vine ripened tomatoes with a whole grain salad or with legumes to help you absorb more of the iron in your entire meal. A raw strawberry dessert along with your meal would help as well because of the fruit’s content of vitamin C. A glass of fruit juice is another an excellent plan. Explore more about how these vitamin C foods reduce the effect of foods that inhibit iron in your food even though they have very little iron themselves.