Apples contain iron, but we need much more…
How much iron do we need?
We need about 8-18 mg of iron daily.
According to the National Institutes of Health (NIH), Office of Dietary Supplements, men need only 8 mg of iron.
Contrary women have higher daily iron demands. They need about 18 mg of iron per day. Pregnant women need even more. About 27 mg. Iron intake is particularly important for women who want to conceive. Eating plant-based foods high in iron seems to increase female fertility!
Do apples have iron?
According to data from the US Department of Agriculture, apples have only 0.13 mg of iron per 100 grams.
This is pretty low. In general, we can’t depend on apples to meet our daily iron requirements.
Does apple juice have iron?
What about apple juice though?
Apple juice may have a slightly higher amount of iron per 100 grams.
As apple juice misses fibers, it’s more concentrated in vitamins and minerals per gram. For instance, there are apple juices that have about 0.6 mg of iron per 100 grams.
If you worry about your daily iron intake, you can prefer fortified juices. They contain a great amount of minerals, such as iron, or most commonly calcium.
Apples have iron and fiber.
In any case, prefer whole foods.
Fibers have significant health benefits. We should consume at least 28 grams of fiber per day.
As an apple may contain more than 5 grams of fiber, you better consume a whole apple, than apple juice.
Furthermore, prefer to buy seasonal organic apples. Don’t peel organic apples. The skin of fruits is the most nutrient-rich part. It’s rich in fibers, vitamins, and minerals.
Which apple variety has more iron?
There are many apple varieties. Each has a slightly different nutrient content.
You shouldn’t concern though. Most apple varieties have only about 0.07-0.13 mg of iron per 100 grams.
Other apple foods rich in iron
Apples are common to many recipes.
For instance, the apple strudel. Apple strudel is a traditional and very popular pastry in Europe. The filling is made of grated cooked apples. As apples are concentrated, the iron content of apple strudel is about 0.4 mg per 100 grams.
Another favorite apple recipe is apple pie. An apple pie may have from zero to 1.6 mg of iron per 10 grams. It depends on the apple filling.
A homemade apple pie contains about 1.6 mg of iron.
Contrary, a commercial may not contain any iron. Look at the nutrition fact label for more info.
Other fruits rich in iron
There are many other fruits that are rich in iron.
Apple isn’t a good source of iron.
On the other hand, goji berries, raisins, and prunes have a great amount of iron.
More about iron-rich fruits, and iron absorption tips here.
So, do apples have iron?
Apples contain traces of iron. Luckily there are so many vegan options for iron intake.
To mention a few, beans, dark chocolate, lentils, spinach, tofu, beets, chickpeas, tomatoes, potatoes, cashew nuts, green peas, rice, whole bread are all a good source of iron.
Additionally, there are fortified products, if you have greater iron-needs.