iron in cherries information and values per serving and 100g

Welcome to the nutritional iron content in 14 different types of cherries, ranging from 1.37 to 0.32 mg per 100g. The basic amount from the general description of cherries is Cherries, sweet, raw which in 100g contains 0.36 mg of iron.

As a source of iron, this corresponds to 3 % of the Recommended Daily Allowance or RDA. For this serving in your diet, the amount of Calories is 63 kcal (3% RDA), the amount of Protein is 1.06 g (2% RDA), the amount of Fat is 0.2 g and the amount of Carbohydrate is 16.01 g (12% RDA).

The iron amounts and nutrition facts for 100g is shown in the bar chart below as percentages of the recommended daily allowance.

iron and nutrition facts in cherries per 100g

For the food Cherries, sweet, raw the typical serving size is 1 cup, with pits, yields (or 138 g) which contains 0.5 mg of Iron. The precentage of the recommended daily value for this serving is 4 %. In terms of the gram weight and total content for this serving the Calories content is 86.94 kcal, the Protein content is 1.46 g, the Fat content is 0.28 g and the Carbohydrate content is 22.09 g. iron and nutritional content in cherries

The amount of protein, fat and carbs from this food is measured as a gram weight value although it is also useful to give the calories from these macronutrients. For this serving in your diet here are the macronutrient calories. From protein the number of calories is 4.9 (kcal).The number of calories from Fat is 2.3 (kcal).The total calories from carbohydrate is 79.5 (kcal).

This list of 14 types of cherries, is brought to you by www.dietandfitnesstoday.com and ranges from Cherries, sour, red, canned, water pack, solids and liquids (includes USDA commodity red tart cherries, canned) through to Cherries, sour, red, raw where all food items are ranked by the content or amount per 100g. The nutritional iron content can be scaled by the amount in grams, oz or typical serving sizes. Simply click on a food item or beverage from the list at the bottom of the page to give a full dietary nutritional breakdown to answer the question how much iron in cherries.

Iron Levels

The list below gives the total iron content in the 14 items from the general description 'cherries' each of which show the iron amount as well as Calories, Protein, Fat and Carbohydrate. The top 14 food items are shown in the graph below, to give a quick and easy dietary comparison for the different items, where each item is listed at the bottom of the page with a nutritional summary.

cherries iron per 100g

The level of iron can be affected by the method of storage for example canned or frozen and also by the method of preparation for example either raw, cooked or fried. The total number of frozen food items is 2. The highest amount of iron from the 2 frozen items is in Cherries, sour, red, frozen, unsweetened where the iron content is 0.53 mg per 100g. The number of food items classified as canned is 10 items. The highest amount of iron from the 10 canned items is in Cherries, sour, red, canned, water pack, solids and liquids (includes USDA commodity red tart cherries, canned) where the level is 1.37 mg per 100g.The total food items which are raw is 2 items. The highest amount of iron from the 2 raw items is in Cherries, sweet, raw where the content is 0.36 mg per 100g. The Fat Diminisher

Average Content for cherries

The average (or more correctly the arithmetic mean) amount of iron contained in 100g of cherries, based on the list below of 14 different items under the general description of cherries, is 0.65 mg of iron. This average value corresponds to 4.64 % of the recommended dietary allowance (or RDA) in your diet. The averages for the different nutrients are as follows; the average amount of Calories is 71.36 kcal, the average amount of Protein is 0.81 g, the average amount of Fat is 0.16 g and the average amount of Carbohydrate is 18.12 g.

Median Amount

The median value of Iron is found in Cherries, sweet, canned, light syrup pack, solids and liquids which in 100g contains 0.36 mg of Iron. This corresponds to 3 % of the recommended daily allowance. For this serving the amount of Calories is 67 kcal, the amount of Protein is 0.61 g, the amount of Fat is 0.15 g and the amount of Carbohydrate is 17.29 g.

Highest iron Content per 100g

Using the list below for the 14 different cherries nutrition entries in our database, the highest amount of iron is found in Cherries, sour, red, canned, water pack, solids and liquids (includes USDA commodity red tart cherries, canned) which contains 1.37 mg of iron per 100g. The associated percentage of RDA is 10 %. For this 100g serving the Calories content is 36 kcal, the Protein content is 0.77 g, the Fat content is 0.1 g, the Carbohydrate content is 8.94 g.

The lowest amount of iron is in Cherries, sour, red, raw which in 100g contains 0.32 mg of iron. This gives as percentage of the recommended daily allowance 2 % of the RDA. For this 100g serving the amount of Calories is 50 kcal, the amount of Protein is 1 g, the amount of Fat is 0.3 g, the amount of Carbohydrate is 12.18 g.

The difference between the highest and lowest values gives a iron range of 1.05 mg per 100g. The range for the other nutrients are as follows; 14 kcal for Calories, 0.23 g for Protein, 0.2 g for Fat, 3.24 g for Carbohydrate.

Highest Amount of iron per Serving

Please remember that the above gives an accurate value in 100g for high iron foods in your diet. For example 100g of Cherries, sweet, raw contains 0.36 mg of iron. However, there are other factors to consider when you are assessing your nutritional requirements. You should also take into account portion sizes when you are considering the iron nutritional content.

The food with the highest iron content per typical serving is Cherries, sour, red, canned, water pack, solids and liquids (includes USDA commodity red tart cherries, canned) which contains 3.34 mg in 1 cup (or 244 g). The precentage of the recommended daily value for this serving is 24 %. For this serving the Calories content is 87.84 kcal, the Protein content is 1.88 g, the Fat content is 0.24 g and the Carbohydrate content is 21.81 g.

Nutritional Information Summary

From the list below you can find a full nutrition facts breakdown for all foods containing iron which can be scaled for different servings and quantities. We have also sorted our complete nutritional information and vitamin database of over 7000 foods, to give a list of foods high in iron.


Cherries List, iron Content per 100g

1. Cherries, sour, red, canned, water pack, solids and liquids (includes USDA commodity red tart cherries, canned) - Iron
  Iron (%RDA)Calories (%RDA)Carbohydrate (%RDA)Fat (%RDA)Protein (%RDA)
  For a 100g serving :
  1.37 mg (10%)36 kcal (2%)8.94 g (7%)0.1 g (0%)0.77 g (1%)
  Typical Serving size of 1 cup (or 244g):
   3.34 mg (24%) 87.84 kcal (4%) 21.81 g (17%) 0.24 g (0%) 1.88 g (3%)
2. Cherries, sour, red, canned, light syrup pack, solids and liquids - Iron
  Iron Calories Carbohydrate Fat Protein
  For a 100g serving :
  1.32 mg (9%)75 kcal (4%)19.3 g (15%)0.1 g (0%)0.74 g (1%)
  Typical Serving size of 1 cup (or 252g):
   3.33 mg (24%) 189 kcal (9%) 48.64 g (37%) 0.25 g (0%) 1.86 g (3%)
3. Cherries, sour, red, canned, heavy syrup pack, solids and liquids - Iron
  Iron Calories Carbohydrate Fat Protein
  For a 100g serving :
  1.3 mg (9%)91 kcal (5%)23.27 g (18%)0.1 g (0%)0.73 g (1%)
  Typical Serving size of 1 cup (or 256g):
   3.33 mg (24%) 232.96 kcal (12%) 59.57 g (46%) 0.26 g (0%) 1.87 g (3%)
4. Cherries, sour, red, canned, extra heavy syrup pack, solids and liquids - Iron
  Iron Calories Carbohydrate Fat Protein
  For a 100g serving :
  1.26 mg (9%)114 kcal (6%)29.23 g (22%)0.09 g (0%)0.71 g (1%)
  Typical Serving size of 1 cup (or 261g):
   3.29 mg (24%) 297.54 kcal (15%) 76.29 g (59%) 0.23 g (0%) 1.85 g (3%)
5. Cherries, sweet, canned, juice pack, solids and liquids - Iron
  Iron Calories Carbohydrate Fat Protein
  For a 100g serving :
  0.58 mg (4%)54 kcal (3%)13.81 g (11%)0.02 g (0%)0.91 g (2%)
  Typical Serving size of 1 cup and pitted (or 250g):
   1.45 mg (10%) 135 kcal (7%) 34.53 g (27%) 0.05 g (0%) 2.28 g (4%)
6. Cherries, sour, red, frozen, unsweetened - Iron
  Iron Calories Carbohydrate Fat Protein
  For a 100g serving :
  0.53 mg (4%)46 kcal (2%)11.02 g (8%)0.44 g (1%)0.92 g (2%)
  Typical Serving size of 1 cup and unthawed (or 155g):
   0.82 mg (6%) 71.3 kcal (4%) 17.08 g (13%) 0.68 g (1%) 1.43 g (3%)
  Other serving sizes 1 package (18 oz) (or 510g):
  2.7 mg (19%) 234.6 kcal (12%) 56.2 g (43%) 2.24 g (3%) 4.69 g (8%)
7. Cherries, sweet, canned, light syrup pack, solids and liquids - Iron
  Iron Calories Carbohydrate Fat Protein
  For a 100g serving :
  0.36 mg (3%)67 kcal (3%)17.29 g (13%)0.15 g (0%)0.61 g (1%)
  Typical Serving size of 1 cup and pitted (or 252g):
   0.91 mg (7%) 168.84 kcal (8%) 43.57 g (34%) 0.38 g (1%) 1.54 g (3%)
8. Cherries, sweet, raw - Iron
  Iron Calories Carbohydrate Fat Protein
  For a 100g serving :
  0.36 mg (3%)63 kcal (3%)16.01 g (12%)0.2 g (0%)1.06 g (2%)
  Typical Serving size of 1 cup, with pits and yields (or 138g):
   0.5 mg (4%) 86.94 kcal (4%) 22.09 g (17%) 0.28 g (0%) 1.46 g (3%)
  Other serving sizes 1 cup and without pits (or 154g):
  0.55 mg (4%) 97.02 kcal (5%) 24.66 g (19%) 0.31 g (0%) 1.63 g (3%)
  Other serving sizes 1 cherry (or 8.2g):
  0.03 mg (0%) 5.17 kcal (0%) 1.31 g (1%) 0.02 g (0%) 0.09 g (0%)
  Other serving sizes 1 NLEA serving (or 140g):
  0.5 mg (4%) 88.2 kcal (4%) 22.41 g (17%) 0.28 g (0%) 1.48 g (3%)
9. Cherries, sweet, canned, water pack, solids and liquids - Iron
  Iron Calories Carbohydrate Fat Protein
  For a 100g serving :
  0.36 mg (3%)46 kcal (2%)11.76 g (9%)0.13 g (0%)0.77 g (1%)
  Typical Serving size of 1 cup and pitted (or 248g):
   0.89 mg (6%) 114.08 kcal (6%) 29.16 g (22%) 0.32 g (0%) 1.91 g (3%)
10. Cherries, sweet, frozen, sweetened - Iron
  Iron Calories Carbohydrate Fat Protein
  For a 100g serving :
  0.35 mg (3%)89 kcal (4%)22.36 g (17%)0.13 g (0%)1.15 g (2%)
  Typical Serving size of 1 cup and thawed (or 259g):
   0.91 mg (7%) 230.51 kcal (12%) 57.91 g (45%) 0.34 g (1%) 2.98 g (5%)
  Other serving sizes 1 package (10 oz) (or 284g):
  0.99 mg (7%) 252.76 kcal (13%) 63.5 g (49%) 0.37 g (1%) 3.27 g (6%)
11. Cherries, sweet, canned, extra heavy syrup pack, solids and liquids - Iron
  Iron Calories Carbohydrate Fat Protein
  For a 100g serving :
  0.35 mg (3%)102 kcal (5%)26.23 g (20%)0.15 g (0%)0.59 g (1%)
  Typical Serving size of 1 cup and pitted (or 261g):
   0.91 mg (7%) 266.22 kcal (13%) 68.46 g (53%) 0.39 g (1%) 1.54 g (3%)
12. Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids - Iron
  Iron Calories Carbohydrate Fat Protein
  For a 100g serving :
  0.35 mg (3%)83 kcal (4%)21.27 g (16%)0.15 g (0%)0.6 g (1%)
  Typical Serving size of 1 cup (or 253g):
   0.89 mg (6%) 209.99 kcal (10%) 53.81 g (41%) 0.38 g (1%) 1.52 g (3%)
13. Cherries, sweet, canned, pitted, heavy syrup, drained - Iron
  Iron Calories Carbohydrate Fat Protein
  For a 100g serving :
  0.35 mg (3%)83 kcal (4%)21.07 g (16%)0.21 g (0%)0.73 g (1%)
  Typical Serving size of 1 cup (or 179g):
   0.63 mg (5%) 148.57 kcal (7%) 37.72 g (29%) 0.38 g (1%) 1.31 g (2%)
14. Cherries, sour, red, raw - Iron
  Iron Calories Carbohydrate Fat Protein
  For a 100g serving :
  0.32 mg (2%)50 kcal (3%)12.18 g (9%)0.3 g (0%)1 g (2%)
  Typical Serving size of 1 cup and without pits (or 155g):
   0.5 mg (4%) 77.5 kcal (4%) 18.88 g (15%) 0.47 g (1%) 1.55 g (3%)






iron and Nutrition Facts - Top 200 Foods

Fruits

a banana, an apple, an orange, a peach, apricots, butternut squash, lemon, grapes, watermelon, strawberries, green grapes, kiwi, blueberries, zucchini, figs, honeydew, eggplant, dates, olives, a pear, coconut, cranberries, pomegranate, a mango, pineapple, cantaloupe, grapefruit, tangerine, nectarines, raisins, plums, tomatoes, chili peppers, chilis, peppers, avocado, cucumber, summer squash, winter squash, papaya, prunes

Vegetables

leeks, turnip greens, swiss chard, mustard greens, yams, fennel, artichokes, broccoli, cauliflower, kale, green beans, brussel sprouts, cabbage, sweet potato, a potato, carrots, lettuce, iceberg lettuce, spinach, shiitake mushrooms, celery, salad, mushrooms, potatoes, baked potato, onions, asparagus

Seafood

salmon, cod, sardines, shrimp, tuna, fish, tuna salad, halibut, sea bass, scallops

Drinks

coffee, apple juice, cranberry juice, red wine, skim milk, white wine, wine, milk, beer, alcohol, coke, soy milk, whole milk, prune juice, tea, a shake, coconut milk, orange juice

Nuts and Seeds

chia seeds, sunflower seeds, pecans, pumpkin seeds, hazelnuts, nuts, almonds, sesame seeds, walnuts, cashews, peanuts

Beans and Lentils

soybeans, pinto beans, kidney beans, lentils, black beans, lima beans, navy beans, beets, beans, garbanzo beans, baked beans

Meat

beef, steak, deer, bacon, chicken, fried chicken, turkey, turkey breast, chicken breast, meatloaf, ham, lamb, sausages

Fast Foods

french fries, pizza, a slice of pizza, hot dog, hamburger, a cheeseburger, a big mac

Dairy and Cheese

ricotta, yogurt, cottage cheese, an egg, egg whites, goats cheese, cheddar, cheddar cheese, cheese, hard boiled egg, feta cheese

Bread, Rice, Grains and Pasta

rye, millet, flaxseed, barley, buckwheat, whole wheat bread, a bagel, white bread, bread, quinoa, corn, spaghetti, rice, pasta, brown rice, white rice

Spreads, Sauces and Herbs

hummus, mayonnaise, butter, peanut butter, soy sauce, thyme, basil, rosemary, pepper, coriander, dill, parsley

Sweets, Desserts and Snacks

popcorn, chips, nachos, a granola bar, saltine crackers, cheesecake, jello, ice cream, doughnuts, chocolate

Breakfast Cereal

granola, cheerios, oatmeal

Miscellaneous

spirulina, honey, sugar, brown sugar, tofu, olive oil, garlic, tempeh, oats