Sweet cherries contain .36 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 137 grams.
- 1 cup equals 153 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:
Cherries, sweet, 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 does have a definite role in iron metabolism. Fruit often times is loaded with vitamin C and vitamin C will actually help you metabolize the iron better in vegetarian food items; sweet cherries are a modest source of vitamin C.
Nevertheless, for example you can include bell peppers and vine ripened tomatoes with a whole grain entrée or with legumes to increase your absorption of the iron in your entire meal. A raw orange dessert with your dinner would also increase your iron absorption because of the fruit’s content of vitamin C. A glass of fruit juice is also a smart move. Explore more about how these vitamin C foods reduce the effect of iron blockers in your meal despite the fact that they have little iron themselves.