Welcome to the Iron nutritional content for 14 different types of cherries ranging from 1.37 to 0.32 mg 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 nutrition breakdown to answer the question how much Iron is found in cherries?

The list below, brought to you by dietandfitnesstoday.com, 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 and common serving sizes. These 14 types of cherries range from Cherries, sour, red, canned, water pack, solids and liquids (includes USDA commodity red tart cherries, canned) through to Cherries, sour, red, raw and are ranked by the content or amount per 100g.

An example from the list below under the general description of cherries is Cherries, sour, red, canned, light syrup pack, solids and liquids and in this food example the amount of Iron per 100g is 1.32 mg. This corresponds to 9.43 % of the RDA for Iron. The associated calorie content for this food item is 75 kcal per 100g, which is 4 % of the recommended daily calorie allowance.The top 14 food items are shown in the graph below, where each item is listed at the bottom of the page.

cherries iron per 100g

Average Value 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 averge value corresponds to 4.64 % of the recommended dietary allowance (or RDA). The average calories for the foods listed is 71.36 kcal which is 4 % of the daily value for calories per 100g serving.

Median Value for cherries

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. The calories for the median food listed is 67 kcal which is 3.35 % of the daily value for calories per 100g serving.

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 9.79 % and provides a calorie content of 36 kcal in 100g. 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 2.29 % of the RDA. The corresponding calories in 100g for Cherries, sour, red, raw is 50 kcal.

The difference between the highest and lowest values gives a range of 1.05 mg of Iron per 100g. The range of calories for these foods is from 36 kcal through to 50 kcal. The equivalent percentage of the daily recommended calories is 2 % through to 2.5 % for a 2000 Calorie per day diet.

This gives a range for the recommended nutrition value for the foods listed below from 9.79 % of the daily recommended value through to the lowest nutritional percentage of 2.29 % of the Iron daily value. The recommended daily allowance (also referred to as recommended dietary allowance) is 14 mg of Iron.

From this list of foods there are zero foods which contain greater than 50% of the RDA per 100g of Iron.

Highest Amount of Iron per Serving

Please remember that the above gives an accurate value in 100g for high Iron foods. For example 100g of Cherries, sour, red, canned, light syrup pack, solids and liquids contains 1.32 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.

For Cherries, sour, red, canned, water pack, solids and liquids (includes USDA commodity red tart cherries, canned), which contains the highest amount of Iron in 100 g, the amount of Iron in a typical serving of 1 cup (or 244 g) is 3.34 mg.This is 23.86 % of the recommended daily value.

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 23.86 %.

For each item listed below the serving size can be rescaled to show the nutritional breakdown as well as the Iron content.

Summary

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




 

Cherries Iron Content per 100g

 
Iron in 100g of 'cherries', click a link for different servings.
1. Cherries, sour, red, canned, water pack, solids and liquids (includes USDA commodity red tart cherries, canned) - Iron
  1.37 mg of Iron per 100g (9.79 %DV).
  For this serving the amount of Calories is 36 kcal per 100g(2 %DV cals).
  A typical serving of 1 cup (or 244g), Iron nutritional content is 3.34 mg (23.86 %DV).  Calories per serving are 87.84 kcal (4 %DV cals).
2. Cherries, sour, red, canned, light syrup pack, solids and liquids - Iron
  1.32 mg of Iron per 100g (9.43 %DV).
  For this serving the amount of Calories is 75 kcal per 100g(4 %DV cals).
  A typical serving of 1 cup (or 252g), Iron nutritional content is 3.33 mg (23.79 %DV).  Calories per serving are 189 kcal (9 %DV cals).
3. Cherries, sour, red, canned, heavy syrup pack, solids and liquids - Iron
  1.3 mg of Iron per 100g (9.29 %DV).
  For this serving the amount of Calories is 91 kcal per 100g(5 %DV cals).
  A typical serving of 1 cup (or 256g), Iron nutritional content is 3.33 mg (23.79 %DV).  Calories per serving are 232.96 kcal (12 %DV cals).
4. Cherries, sour, red, canned, extra heavy syrup pack, solids and liquids - Iron
  1.26 mg of Iron per 100g (9 %DV).
  For this serving the amount of Calories is 114 kcal per 100g(6 %DV cals).
  A typical serving of 1 cup (or 261g), Iron nutritional content is 3.29 mg (23.5 %DV).  Calories per serving are 297.54 kcal (15 %DV cals).
5. Cherries, sweet, canned, juice pack, solids and liquids - Iron
  0.58 mg of Iron per 100g (4.14 %DV).
  For this serving the amount of Calories is 54 kcal per 100g(3 %DV cals).
  A typical serving of 1 cup, pitted (or 250g), Iron nutritional content is 1.45 mg (10.36 %DV).  Calories per serving are 135 kcal (7 %DV cals).
6. Cherries, sour, red, frozen, unsweetened - Iron
  0.53 mg of Iron per 100g (3.79 %DV).
  For this serving the amount of Calories is 46 kcal per 100g(2 %DV cals).
  A typical serving of 1 cup, unthawed (or 155g), Iron nutritional content is 0.82 mg (5.86 %DV).  Calories per serving are 71.3 kcal (4 %DV cals).
  Other food servings - 1 package (18 oz) (or 510g), Iron content is 2.7 mg (19.29 %DV).  Calories per serving are 234.6 kcal (12 %DV cals).
7. Cherries, sweet, canned, light syrup pack, solids and liquids - Iron
  0.36 mg of Iron per 100g (2.57 %DV).
  For this serving the amount of Calories is 67 kcal per 100g(3 %DV cals).
  A typical serving of 1 cup, pitted (or 252g), Iron nutritional content is 0.91 mg (6.5 %DV).  Calories per serving are 168.84 kcal (8 %DV cals).
8. Cherries, sweet, raw - Iron
  0.36 mg of Iron per 100g (2.57 %DV).
  For this serving the amount of Calories is 63 kcal per 100g(3 %DV cals).
  A typical serving of 1 cup, with pits, yields (or 138g), Iron nutritional content is 0.5 mg (3.57 %DV).  Calories per serving are 86.94 kcal (4 %DV cals).
  Other food servings - 1 cup, without pits (or 154g), Iron content is 0.55 mg (3.93 %DV).  Calories per serving are 97.02 kcal (5 %DV cals).
  Other food servings - 1 cherry (or 8.2g), Iron content is 0.03 mg (0.21 %DV).  Calories per serving are 5.17 kcal (0 %DV cals).
  Other food servings - 1 NLEA serving (or 140g), Iron content is 0.5 mg (3.57 %DV).  Calories per serving are 88.2 kcal (4 %DV cals).
9. Cherries, sweet, canned, water pack, solids and liquids - Iron
  0.36 mg of Iron per 100g (2.57 %DV).
  For this serving the amount of Calories is 46 kcal per 100g(2 %DV cals).
  A typical serving of 1 cup, pitted (or 248g), Iron nutritional content is 0.89 mg (6.36 %DV).  Calories per serving are 114.08 kcal (6 %DV cals).
10. Cherries, sweet, frozen, sweetened - Iron
  0.35 mg of Iron per 100g (2.5 %DV).
  For this serving the amount of Calories is 89 kcal per 100g(4 %DV cals).
  A typical serving of 1 cup, thawed (or 259g), Iron nutritional content is 0.91 mg (6.5 %DV).  Calories per serving are 230.51 kcal (12 %DV cals).
  Other food servings - 1 package (10 oz) (or 284g), Iron content is 0.99 mg (7.07 %DV).  Calories per serving are 252.76 kcal (13 %DV cals).
11. Cherries, sweet, canned, extra heavy syrup pack, solids and liquids - Iron
  0.35 mg of Iron per 100g (2.5 %DV).
  For this serving the amount of Calories is 102 kcal per 100g(5 %DV cals).
  A typical serving of 1 cup, pitted (or 261g), Iron nutritional content is 0.91 mg (6.5 %DV).  Calories per serving are 266.22 kcal (13 %DV cals).
12. Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids - Iron
  0.35 mg of Iron per 100g (2.5 %DV).
  For this serving the amount of Calories is 83 kcal per 100g(4 %DV cals).
  A typical serving of 1 cup (or 253g), Iron nutritional content is 0.89 mg (6.36 %DV).  Calories per serving are 209.99 kcal (10 %DV cals).
13. Cherries, sweet, canned, pitted, heavy syrup, drained - Iron
  0.35 mg of Iron per 100g (2.5 %DV).
  For this serving the amount of Calories is 83 kcal per 100g(4 %DV cals).
  A typical serving of 1 cup (or 179g), Iron nutritional content is 0.63 mg (4.5 %DV).  Calories per serving are 148.57 kcal (7 %DV cals).
14. Cherries, sour, red, raw - Iron
  0.32 mg of Iron per 100g (2.29 %DV).
  For this serving the amount of Calories is 50 kcal per 100g(3 %DV cals).
  A typical serving of 1 cup, without pits (or 155g), Iron nutritional content is 0.5 mg (3.57 %DV).  Calories per serving are 77.5 kcal (4 %DV cals).
  Other food servings - 1 cup, with pits, yields (or 103g), Iron content is 0.33 mg (2.36 %DV).  Calories per serving are 51.5 kcal (3 %DV cals).




Related Calories and Nutrition Facts in cherries

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Iron and Nutrition Facts - Top 199 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

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