Yellow passion fruit juice contains .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 247 grams.
- 1 fl oz equals 30 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:
Passion-fruit juice, yellow, raw
Read more about iron in fruit or visit our iron-rich foods list.
Fruit as a food group is not a strong iron source but it does play an important role in your body’s ability to metabolize iron. Fruit can often be a great source of vitamin C and vitamin C can help you utilize the iron in plant-based food items; yellow passion fruit juice is a medium source of vitamin C.
As an example, you can include bell peppers and vine ripened tomatoes with a whole grain salad or with legumes to increase your absorption of the iron in your meal as a whole. A raw strawberry dessert with a meal would also increase your iron absorption because of the fruit’s vitamin content. A glass of fruit juice is also an excellent strategy. Learn more about how these vitamin C foods reduce the impact of iron blockers in your diet despite the fact that they have little or virtually no iron in their own right.