Mango nectar contains .36 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 251 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:
Mango nectar, canned
Read more about iron in fruit or visit our iron-rich foods list.
Fruit on the whole is not a good source of iron but it can play a definite role in your absorption of iron. Fruit can often be a great source of vitamin C and vitamin C can assist you in metabolizing the iron in vegetarian food items; mango nectar is a moderate source of vitamin C.
For instance, you may wish to include peppers and tomatoes with a whole grain main dish or with beans to improve your absorption of the iron in your meal as a whole. A raw cranberry dessert with a meal would also help because of the vitamins in the fruit. A glass of fruit juice is another a great move. Learn more about how these vitamin C foods reduce the effect of iron blockers in your diet despite the fact that they contain little iron in their own right.