Jackfruit contains .60 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 165 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:
Jackfruit, raw
Read more about iron in fruit or visit our iron-rich foods list.
Fruit in general is not a strong source of iron but it does play an important role in iron absorption. Fruit is often packed with vitamin C, a vitamin that can actually help you absorb the iron better in your plant-based foods; Jackfruit is a low source of vitamin C.
However, for example you can combine tomatoes and green peppers with a whole grain salad or with beans to improve your metabolism of the iron in your whole meal. A fresh strawberry dessert along with your meal would also increase your iron metabolism because of the fruit’s content of vitamin C. A glass of fruit juice is also an effective strategy. Learn more about how these vitamin C items reduce the impact of foods that inhibit iron in your diet despite the fact that they contain little or virtually no iron in themselves.