This food contains .60 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 148 grams.
- 1 medium equals 179 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:
Plantains, raw
Read more about iron in fruit or visit our iron-rich foods list.
Fruit for the most part is not a strong source of iron but it can play an important role in iron metabolism. Fruit can often be a good source of vitamin C, a vitamin that can assist you in utilizing the iron better in your plant-based food items; plantains are a fair source of vitamin C.
For example, you may wish to include peppers and tomatoes with a grain-based main dish or with legumes to improve your absorption of the iron in your entire meal. A fresh orange dessert with a meal would help as well because of the vitamin C in the fruit itself. A glass of fruit juice is also an excellent move. Explore more about how these vitamin C fruits reduce the effect of iron inhibitors in your meal despite the fact that they have very little iron themselves.