Gold kiwifruit contains .28 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 185 grams.
- 1 fruit equals 85 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:
Kiwifruit, gold, raw
Read more about iron in fruit or visit our iron-rich foods list.
Fruit for the most part is not a strong iron source but it does have an important role in your absorption of iron. Fruit often is a good source of vitamin C, a vitamin that will actually help you metabolize the iron in your plant-based food items; gold kiwifruit is an excellent source of vitamin C.
For instance, you may wish to include bell peppers and vine ripened tomatoes with a whole grain salad or with legumes to help you absorb more of the iron in your entire meal. A fresh kiwi dessert along with your meal would also help because of the vitamin C in the fruit itself. A glass of fruit juice is also a good plan. Learn more about how these vitamin C fruits reduce the impact of iron inhibitors in your food despite the fact that they contain very little iron in themselves.