Apples contain only small amounts of iron. We can’t depend on apples to meet the required daily doses.
How much iron do we need?
We need about 8-18 mg of iron daily.
According to the National Institutes of Health, 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 require 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?
Apples have only 0.13 mg of iron per 100 grams. This amount 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? Apple juice may have a slightly higher amount of iron per 100 grams. Actually, there are apple juices that have about 0.6 mg of iron per 100 grams.
Certainly, you could significantly increase your daily iron intake, drinking fruit juices high in iron, such as prune or raspberry juice!
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.
Additionally, you could eat regularly an apple salad. Sprinkle some cinnamon and honey. Cinnamon prevents blood spikes, while honey increases iron levels!
Apples have iron and fiber.
In any case, prefer whole foods.
Fiber has 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. Eat an apple 30 min before a meal to lose body weight.
Furthermore, prefer to buy seasonal organic apples. Don’t peel organic apples. The skin of fruits is the richest part in vitamins, such as vitamin C.
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.
Additionally, there are fortified products, if you have greater iron-needs.