Mulberries contain 1.8 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 140 grams.
- 10 fruit equals 15 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:
Mulberries, raw
Read more about iron in fruit or visit our iron-rich foods list.
Fruit on the whole is not a strong iron source but it can play an important role in your absorption of iron. Fruit often times is loaded with vitamin C which will help you metabolize the iron in plant-based food items; mulberries are rich in vitamin C.
As an example, you can include bell peppers and vine ripened tomatoes with a whole grain entrée or with beans to help you absorb more of the iron in your whole meal. A raw pineapple dessert with your dinner would help as well because of the vitamins in the fruit itself. A glass of fruit juice is also an effective plan. Explore more about how these vitamin C fruits reduce the effect of iron blockers in your food even though they contain little iron in themselves.