Cranberries 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 cup equals 110 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:
Cranberries, raw
Read more about iron in fruit or visit our iron-rich foods list.
Cranberries and Iron
Cranberries contain a bit of iron. One cup of cranberries provides about one percent of a woman’s daily recommended intake of iron. Cranberries bigger contribution is in providing us with antioxidants. These are a great little fruit but they will not on their own have much of an impact on your iron status.
Fruit for the most part is not a strong source of iron but it can have an important role in your absorption of iron. Fruit often is high in vitamin C, a vitamin that will assist you in absorbing the iron better in your plant-based food items; cranberries are a moderate source of vitamin C.
As an example, you may wish to include vine ripened tomatoes and peppers with a whole grain salad or with legumes to increase your absorption of the iron in your entire meal. A raw papaya dessert with your dinner would also increase your iron absorption because of the fruit’s content of vitamin C. A glass of fruit juice is also a good move. Read more about how these vitamin C fruits reduce the impact of iron inhibitors in your meal even though they contain little or virtually no iron in their own right.
To learn more about the iron content of your favorite food, explore the resources on this website, including using our search function to search for the iron content of your favorite foods in our vast iron food database.