Blackberry juice contains .47 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 250 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:
Blackberry juice, canned
Read more about iron in fruit or visit our iron-rich foods list.
Fruit as a food group is not a good source of iron but it can play a definite role in your iron metabolism. Fruit often times is high in vitamin C and vitamin C will assist you in using the iron more completely in vegetarian foods; blackberry juice is a fair source of vitamin C.
But for instance, you can combine bell peppers and vine ripened tomatoes with a whole grain salad or with beans to help you absorb more of the iron in your entire meal. A raw papaya dessert with a meal would also help because of the fruit’s content of vitamin C. A glass of fruit juice is another great strategy. Learn more about how these vitamin C foods reduce the impact of foods that inhibit iron in your meal despite the fact that they contain little or virtually no iron themselves.