Green olives contains .49 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 olive equals 2 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:
Olives, pickled, canned or bottled, green
Read more about iron in fruit or visit our iron-rich foods list.
Fruit on the whole is not a strong source of iron but it can have a definite role in your ability to absorb iron. Fruit often times is high in vitamin C, a vitamin that will help you utilize the iron in non-meat food items; green olives are a low source of vitamin C.
As an example, you may wish to include vine ripened tomatoes and bell peppers with a whole grain main dish or with legumes to improve your absorption of the iron in your meal as a whole. A raw pineapple dessert with your dinner would also improve your iron absorption because of the fruit’s vitamin content. A glass of fruit juice is another a good move. Read more about how these vitamin C foods reduce the effect of foods that inhibit iron in your food despite the fact that they contain little iron themselves.