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 mg to 0.32 mg per 100g. The basic type of cherries is Cherries, sweet, raw which in 100g contains 0.36 mg of iron.

The total recommended daily allowance or RDA for iron is 14 mg. For the 100g serving of Cherries, sweet, raw, the RDA iron percentage is 3 %. Our proprietary nutritional density score gives a nutritional value out of 100 based on 9 different vitamins, minerals and macro nutrients. Cherries, sweet, raw has a nutritional value score of 16 out of 100.Comparing the iron content and the nutritional density in 100g for Cherries, sweet, raw; We class this as a medium to low iron content item.In terms of overall nutritional value we class this as an item with a medium nutritional density value.

This food profile is part of our list of food and drinks under the general group Fruits and Fruit Juices.Other important and iron related nutrients are Calories, Protein, Fat and Carbohydrate. 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 nutritional content and facts for 100g, which includes Calories, Protein, Fat and Carbohydrate is shown in the bar chart below as percentages of the recommended daily allowance along with the iron content in cherries.

iron and nutrition facts in cherries per 100g

Comparing iron in cherries vs spinach

The amount of iron in spinach is 2.7 mg per 100g.As iron percentage of the RDA this is 19 %. Comparing with Cherries, sweet, raw, in 100g contains 0.36 mg of iron. As a percentage of the RDA this is 3 %. Therefore, spinach has 2.34 mg more iron than Cherries, sweet, raw. In terms of iron percentage this is 650 % more iron. Spinach has an overall nutritional value score of 68 out of 100, whereas Cherries, sweet, raw has a nutritional value score of 16 out of 100.

Amount of iron per 100 Calories

100 calories of cherries, sweet, raw is a serving size of 1.59 g, and the amount of Iron is 0.57 mg. Other important and related nutrients and macronutrients such as Fat, in 100 Calories are as follows; Protein 1.68 g , Fat 0.32 g , Carbohydrate 25.41 g .

Content per Typical Serving Size 1 cup, with pits, yields (or 138 g)

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 iron percentage of the recommended daily value for this serving is 4 %.

To give 100% of the RDA, 25.0 servings of the typical serving size 1 cup, with pits, yields (or 138 g) give the complete RDA. 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. This data is shown in the graph below for the typical serving of iron and the related and important nutritional values.iron and nutritional content in cherries

The amount of protein, fat and carbs from this food described above is measured in grams per 100g and grams in a typical serving size (in this case 1 cup, with pits, yields or 138 g), although it is also useful to give the number of calories from protein, fat and carbohydrate which are the most important 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.

Milligrams of iron in cherries (per 100g)

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.

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 g.

Median Amount

The median value of Iron is found in Cherries, sweet, raw 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 63 kcal, the amount of Protein is 1.06 g, the amount of Fat is 0.2 g and the amount of Carbohydrate is 16.01 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, 0 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 percentage 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 with 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
  Nutritional Value : 19 / 100     food group - Fruits and Fruit Juices
  Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
  Profile 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
  Nutritional Value : 16 / 100     food group - Fruits and Fruit Juices
  Iron Calories Carbohydrate Fat Protein
  Profile 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
  Nutritional Value : 15 / 100     food group - Fruits and Fruit Juices
  Iron Calories Carbohydrate Fat Protein
  Profile 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
  Nutritional Value : 15 / 100     food group - Fruits and Fruit Juices
  Iron Calories Carbohydrate Fat Protein
  Profile 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
  Nutritional Value : 15 / 100     food group - Fruits and Fruit Juices
  Iron Calories Carbohydrate Fat Protein
  Profile 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
  Nutritional Value : 17 / 100     food group - Fruits and Fruit Juices
  Iron Calories Carbohydrate Fat Protein
  Profile 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, raw - Iron
  Nutritional Value : 16 / 100     food group - Fruits and Fruit Juices
  Iron Calories Carbohydrate Fat Protein
  Profile 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%)
8. Cherries, sweet, canned, water pack, solids and liquids - Iron
  Nutritional Value : 16 / 100     food group - Fruits and Fruit Juices
  Iron Calories Carbohydrate Fat Protein
  Profile 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%)
9. Cherries, sweet, canned, light syrup pack, solids and liquids - Iron
  Nutritional Value : 15 / 100     food group - Fruits and Fruit Juices
  Iron Calories Carbohydrate Fat Protein
  Profile 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%)
10. Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids - Iron
  Nutritional Value : 15 / 100     food group - Fruits and Fruit Juices
  Iron Calories Carbohydrate Fat Protein
  Profile 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%)
11. Cherries, sweet, canned, extra heavy syrup pack, solids and liquids - Iron
  Nutritional Value : 15 / 100     food group - Fruits and Fruit Juices
  Iron Calories Carbohydrate Fat Protein
  Profile 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, frozen, sweetened - Iron
  Nutritional Value : 14 / 100     food group - Fruits and Fruit Juices
  Iron Calories Carbohydrate Fat Protein
  Profile 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%)
13. Cherries, sweet, canned, pitted, heavy syrup, drained - Iron
  Nutritional Value : 15 / 100     food group - Fruits and Fruit Juices
  Iron Calories Carbohydrate Fat Protein
  Profile 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
  Nutritional Value : 20 / 100     food group - Fruits and Fruit Juices
  Iron Calories Carbohydrate Fat Protein
  Profile 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 201 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, energy drinks

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