Pineapple juice contains .31 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 250 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:
Pineapple juice, 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 great source of iron but it does play a definite role in your absorption of iron. Fruit can often be packed with vitamin C which can assist you in metabolizing the iron more completely in non-meat food items; pineapple juice is a moderate source of vitamin C.
For example, you can combine peppers and tomatoes with a whole grain main dish or with legumes to improve your metabolism of the iron in your whole meal. A raw pineapple dessert along with your meal would help as well because of the fruit’s vitamin content. A glass of fruit juice is also a good move. Read more about how these vitamin C foods reduce the impact of iron inhibitors in your diet even though they contain little iron in their own right.