Dried cranberries contain .52 milligrams of iron per 100 grams. Grams is a measure of weight. To put 100 grams in perspective, consider alternative measures for this food:
- .33 cup equals 40 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:
Cranberries, dried, sweetened
Read more about iron in fruit or visit our iron-rich foods list.
Fruit as a food group is not a good source of iron but it can have a definite role in your iron metabolism. Fruit can be high in vitamin C and vitamin C will help you absorb the iron better in your vegetarian food items; Dried cranberries are a meager source of vitamin C.
Nevertheless, for example you may wish to include vine ripened tomatoes and peppers with a grain-based entrée or with beans to improve your absorption of the iron in your whole meal. A raw cantaloupe dessert with your dinner would help as well because of the fruit’s vitamin C content. A glass of fruit juice is another good strategy. Explore more about how these vitamin C fruits reduce the impact of foods that inhibit iron in your meal even though they have little iron in themselves.