This food contains .09 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 180 grams.
- 1 fruit equals 121 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:
Oranges, Raw, California, Valencias
Read more about iron in fruit or visit our iron-rich foods list.
Importance of Oranges for Iron
Oranges in themselves are not a high-iron food but they are important in your iron absorption. The Vitamin C in orange can help you absorb more of the iron in your legumes, grains, nuts, and seeds if you consume them together. The Vitamin C in oranges, then, helps you absorb the iron in your other foods.
One cup of orange (the fruit) contains about 100 milligrams of Vitamin C. One cup of orange juice contains about 125 milligrams of Vitamin C. These are good levels of Vitamin C. We recommend that you eat an orange with your hot breakfast cereal (prepared as we recommend on our iron rich foods tips page). The orange will help you improve your iron content even though it has a very limited iron content itself.
your iron metabolism. Fruit can often be packed with vitamin C, a vitamin that will help you utilize the iron in plant-based food items; oranges are an outstanding source of vitamin C.
For instance, you may wish to combine tomatoes and green peppers with a grain-based salad or with legumes to help you absorb more of the iron in your whole meal. A fresh mango dessert with your dinner would also help because of the fruit’s content of vitamin C. A glass of fruit juice is another a great strategy. Learn more about how these vitamin C fruits reduce the effect of foods that inhibit iron in your food even though they have little or virtually no iron themselves.
Read more about your favorite foods here on this website. Use our searchable database to examine the iron content in foods that are a staple in your diet.