Cranberry juice contains .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 253 grams.
- 1 fl oz equals 31 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:
Cranberry juice, unsweetened
Read more about iron in fruit or visit our iron-rich foods list.
Fruit as a food group is not a strong source of iron but it can have an important role in your body’s ability to metabolize iron. Fruit can often be packed with vitamin C, a vitamin that can actually help you metabolize the iron in plant-based foods; cranberry juice is a poor source of vitamin C.
However, for instance you can include bell peppers and vine ripened tomatoes with a whole grain entrée or with legumes to help you absorb more of the iron in your meal as a whole. A fresh orange dessert with your dinner would also improve your iron absorption because of the fruit’s vitamin C content. A glass of fruit juice is also a great strategy. Learn more about how these vitamin C foods reduce the effect of iron inhibitors in your meal despite the fact that they have little or virtually no iron in themselves.