Applesauce contains .23 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 243 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:
Applesauce, canned, unsweetened, with added ascorbic acid
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 does have an important role in iron absorption. Fruit can often be loaded with vitamin C and vitamin C can assist you in using the iron better in your vegetarian food items; applesauce is a low source of vitamin C.
But, as an example, to gain the benefits you may wish to combine peppers and tomatoes with a grain-based entrée or with a bean-based dish to increase your absorption of the iron in your meal as a whole. A fresh kiwi dessert with your dinner would also help because of the vitamin C in the fruit itself. A glass of fruit juice is also a great move. Explore more about how these vitamin C fruits reduce the impact of iron inhibitors in your meal even though they contain little or virtually no iron themselves.