Orange juice contains .20 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:
Orange juice, raw
Read more about iron in fruit or visit our iron-rich foods list.
Fruit in general is not a strong source of iron but it can have a definite role in your body’s ability to metabolize iron. Fruit often times is high in vitamin C which will actually help you absorb the iron better in your vegetarian foods; orange juice is a great source of vitamin C.
As an example, you can include peppers and tomatoes with a grain-based entrée or with beans to improve your metabolism of the iron in your meal as a whole. A fresh orange dessert with your dinner would help as well because of the fruit’s vitamin C content. A glass of fruit juice is also a great move. Read more about how these vitamin C foods reduce the effect of foods that inhibit iron in your diet even though they have little or virtually no iron in their own right.