This food contains .12 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 fruit equals 3 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:
Longans, raw
Read more about iron in fruit or visit our iron-rich foods list.
Fruit in general is not a strong iron source but it can have a definite role in your body’s ability to absorb iron. Fruit can often be high in vitamin C, a vitamin that will help you utilize the iron more completely in plant-based food items; longans are a high source of vitamin C.
For instance, you can combine bell peppers and vine ripened tomatoes with a grain-based entrée or with beans to improve your metabolism of the iron in your entire meal. A fresh pineapple dessert with a meal would also increase your iron metabolism because of the fruit’s vitamin content. A glass of fruit juice is also a great strategy. Learn more about how these vitamin C fruits reduce the effect of foods that inhibit iron in your diet even though they have very little iron themselves.