Are apples & apple juice high in iron?

Raw apples contain only small amounts of iron. They can’t help us meet our daily needs, as an apple provides up to 2% of the DV. However, dried apples have a much higher iron content.

Do apples have iron?

Apples have only 0.12 mg of iron per 100g. A medium apple has 0.24 mg of iron, while a large apple contains up to 0.35 mg of iron.[1]

A whole apple provides up to 2% of the recommended daily intake of iron. Therefore, we can’t depend on apples to meet our daily iron requirements.

Dried apples have a much higher iron content, though. Uncooked dried apples contain 1.4 mg of iron per 100g. In fact, uncooked dried apples contain almost 12 times more iron than raw apples! Other favorite dried fruits high in iron are goji berries, raisins, dates, and prunes.

Certainly, we should avoid consuming dried fruits. They’re particularly high in sugars and calories. For instance, dried apples contain 57 g of sugars and 243 calories per 100g.

Is apple juice rich in iron?

Apple juice is poor in iron as well. It also contains 0.12 mg of iron per 100 mL.

You could significantly increase your daily iron intake drinking other fruit juices high in iron, though. For instance, prune and raspberry juices are excellent dietary sources of iron!

Furthermore, the best time to drink fruit juice is in the morning, or before/after exercise. Avoid drinking apple juice before bed. It can make you gain weight, as it’s pretty high in sugars and calories.

Which apple variety has more iron?

There are many apple varieties. Each has a slightly different iron content. Most apple varieties have between 0.07 and 0.13 mg of iron per 100g.

Other fruits rich in iron

There are many fruits rich in iron. Goji berries, raisins, and prunes have the highest iron content.

Beans (lentils, soybeans, chickpeas, green peas), dark chocolate, spinach, beets, chickpeas, tomatoes, potatoes, cashew nuts, rice, and whole bread are other common foods high in iron.

How much iron do we need?

We need about 8-18 mg of iron per day. Men and women older than 51 years require only 8 mg of iron.

However, women of reproductive age, and pregnant women require at least 18 mg and 27 mg of iron a day, respectively. Therefore, they may have a hard time to meet their daily needs from food. They may benefit from taking an iron supplement. You’ll find a wide variety of iron supplements on iHerb.

Always consult your health care provider before taking a dietary supplement or changing your diet.