Pomegranate juice contains .10 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 249 grams.
- 1 fl oz equals 31 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:
Pomegranate juice, bottled
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 can play an important role in your iron metabolism. Fruit is often packed with vitamin C and vitamin C can actually help you use the iron more completely in vegetarian food items; pomegranate juice is a meager source of vitamin C.
As an example, you can include bell peppers and vine ripened tomatoes with a whole grain main dish or with beans to help you absorb more of the iron in your entire meal. A raw mango dessert with a meal would also help because of the fruit’s vitamin content. A glass of fruit juice is another an excellent plan. Explore more about how these vitamin C fruits reduce the effect of iron inhibitors in your meal even though they contain little or virtually no iron themselves.