Apple juice contains .11 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 248 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:
Apple juice, canned or bottled, unsweetened, with added ascorbic acid
Read more about iron in fruit or visit our iron-rich foods list.
Fruit as a food group is not a strong iron source but it can play an important role in iron metabolism. Fruit often times is loaded with vitamin C, a vitamin that can help you utilize the iron more completely in vegetarian food items; apple juice is a poor source of vitamin C.
However, as an example, you can include bell peppers and vine ripened tomatoes with a whole grain salad or with legumes to improve your metabolism of the iron in your entire meal. A raw papaya dessert along with your meal would help as well because of the vitamins in the fruit. A glass of fruit juice is another good strategy. Learn more about how these vitamin C foods reduce the impact of iron inhibitors in your meal despite the fact that they contain little or virtually no iron themselves.