This food contains .15 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 195 grams.
- 1 small equals 76 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:
Tangerines, (mandarin oranges), 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 a definite role in iron absorption. Fruit often is packed with vitamin C and vitamin C can help you metabolize the iron better in vegetarian food items; tangerines are an ample source of vitamin C. There are 26.7 milligrams of vitamin C in 100 grams of tangerines.
For instance, you may wish to combine peppers and tomatoes with a grain-based main dish or with beans to improve your metabolism of the iron in your entire meal. A raw orange dessert along with your meal would also increase your iron absorption because of the fruit’s vitamin content. A glass of fruit juice is another a good strategy. Read more about how these vitamin C fruits reduce the impact of iron inhibitors in your food despite the fact that they have little or virtually no iron in themselves.