Olives contain 3.3 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 jumbo equals 8 grams.
- 1 super colossal equals 15 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:
Olives, ripe, canned (jumbo-super colossal)
Read more about iron in fruit or visit our iron-rich foods list.
Fruit for the most part is not a great source of iron but it does play a definite role in your iron metabolism. Fruit is often a good source of vitamin C and vitamin C can actually help you absorb the iron more completely in your plant-based food items; olives are a poor source of vitamin C.
However, you can include vine ripened tomatoes and peppers with a grain-based salad or with legumes to improve your metabolism of the iron in your entire meal. A raw cantaloupe dessert with your dinner would also increase your iron absorption because of the vitamin C in the fruit itself. A glass of fruit juice is another good move. Read more about how these vitamin C fruits reduce the impact of foods that inhibit iron in your diet even though they contain little or virtually no iron in their own right.