Durian contains .43 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 243 grams.
- 1 fruit equals 602 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:
Durian, raw or frozen
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 loaded with vitamin C, a vitamin that will assist you in metabolizing the iron in your plant-based foods; durian is a medium source of vitamin C.
For instance, you can combine peppers and tomatoes with a grain-based salad or with legumes to help you absorb more of the iron in your whole meal. A raw cranberry dessert along with your meal would help as well because of the vitamins in the fruit. A glass of fruit juice is another beneficial move. Learn more about how these vitamin C fruits reduce the impact of iron inhibitors in your meal despite the fact that they have very little iron themselves.