Is There a Lot of Iron in Cranberries? Separating Fact from Fiction

January 7, 2026 •

4 min read

According to the USDA, one cup of raw cranberries contains only about 0.23 milligrams of iron, debunking the myth that this berry is a significant source of the mineral. While there is not a lot of iron in cranberries directly, their nutritional profile offers another important benefit related to iron absorption.

Quick Summary

Cranberries contain only a modest amount of iron. However, their high vitamin C content is key to enhancing the absorption of non-heme iron from other plant-based foods in your diet.

Key Points

Modest Iron Content: Cranberries contain only a small amount of iron, not enough to be considered a primary source.
High Vitamin C: Their key benefit is a high vitamin C content, which significantly boosts the absorption of non-heme iron from other foods.
Non-Heme Iron Absorption: Combining cranberries with plant-based iron sources like lentils or spinach maximizes the amount of iron your body can use.
Avoid Inhibitors: Drinking coffee or tea with iron-rich meals can inhibit absorption, so it's best to consume these beverages between meals.
Synergistic Combination: For the most benefit, pair cranberries with foods that are genuinely high in iron, such as lean red meat, spinach, lentils, or pumpkin seeds.
Dried vs. Fresh: Dried cranberries have a slightly more concentrated iron content than fresh ones but also contain higher levels of sugar.

The Truth About Cranberry's Iron Content

Despite their vibrant red color, which might suggest a high mineral content, cranberries are not a powerhouse for iron. While they do contain the mineral, a cup of raw cranberries provides only a small fraction of the recommended daily intake for most adults. For comparison, the recommended dietary allowance (RDA) for iron is 18mg for women aged 19-50 and 8mg for adult men. The amount found in cranberries is minor, meaning relying on them as a primary source would be ineffective for meeting daily needs.

The Vitamin C Factor: Cranberry's Real Iron Superpower

What makes cranberries an asset for an iron-rich diet is not their iron content, but their high vitamin C concentration. Vitamin C, also known as ascorbic acid, is a crucial nutrient that significantly enhances the body's ability to absorb non-heme iron, the type of iron found in plant-based foods like grains, nuts, and vegetables. This synergy is what makes cranberries a smart addition to meals, especially for vegetarians and vegans who primarily consume non-heme iron.

For example, pairing a meal rich in non-heme iron, such as a spinach salad with lentils, with a side of fresh cranberries or a glass of unsweetened cranberry juice can help your body utilize the iron from the plant sources more effectively. This is a far more practical way to leverage cranberries for iron than relying on the small amount they contain themselves.

Comparing Cranberries to Top Iron Sources

To put the iron content of cranberries into perspective, it is helpful to compare it with other foods known for being excellent sources of the mineral. This comparison highlights why cranberries are not considered a high-iron food and how they play a different, but still valuable, role in a balanced diet.


Food (100g serving)	Iron Content	Type of Iron	Note
Cranberries (raw)	~0.23 mg	Non-heme	Modest amount, but rich in vitamin C
Beef (broiled)	~2.6 mg	Heme	Easily absorbed by the body
Lentils (cooked)	~3.3 mg	Non-heme	Higher iron content than cranberries
Spinach (cooked)	~3.6 mg	Non-heme	Significantly higher iron content
Pumpkin Seeds	~4.7 mg	Non-heme	Excellent source of plant-based iron

This table illustrates that while cranberries offer nutritional benefits, they do not rank high on the list of iron-dense foods. Instead, their value lies in their ability to boost the absorption of non-heme iron from other, richer sources.

Factors That Inhibit Iron Absorption

It's also important to be aware of substances that can inhibit iron absorption, particularly when consuming plant-based sources. Understanding these inhibitors helps you strategize your meals to maximize nutrient uptake.

Phytates: These compounds are found in whole grains, legumes, nuts, and seeds. They can significantly reduce iron absorption, though soaking and sprouting can help mitigate this effect.
Tannins: Present in beverages like tea and coffee, tannins can bind to iron and inhibit its absorption. It is best to avoid drinking these beverages with or immediately after an iron-rich meal.
Calcium: High intakes of calcium, especially from supplements or dairy products, can interfere with iron absorption.

Practical Ways to Incorporate Cranberries into an Iron-Rich Diet

To make the most of cranberries' vitamin C content, try these practical food combinations:

Add cranberries to salads: Toss dried or fresh cranberries into a spinach and lentil salad. The vitamin C from the cranberries will help your body absorb the non-heme iron from the spinach and lentils.
Mix into oatmeal: Stir fresh or dried cranberries into your morning oatmeal, which is often fortified with iron. The vitamin C helps boost the absorption of the added iron.
Serve with meat dishes: Pair a cranberry sauce with a lean red meat. The vitamin C can still aid in absorption, and it's a delicious way to enjoy the berry.
Blend into smoothies: Combine cranberries with other vitamin C-rich fruits and leafy greens for a potent, iron-absorption-boosting beverage.

Conclusion

To answer the question, "Is there a lot of iron in cranberries?", the simple answer is no. Cranberries contain only a modest amount of this essential mineral. However, their real dietary strength lies in their high vitamin C content, which plays a vital supporting role by dramatically enhancing the body's ability to absorb non-heme iron from other foods. Rather than viewing cranberries as a primary iron source, it is more beneficial to use them as a tool to improve the overall bioavailability of iron in your diet, especially when consuming plant-based foods. By pairing cranberries strategically with other iron-rich ingredients and being mindful of inhibitors, you can ensure your body is getting the most out of every iron-filled meal. For more information on iron and how to optimize your intake, consider resources like the National Institutes of Health. NIH Office of Dietary Supplements provides a comprehensive guide.

Frequently Asked Questions

No, cranberries are not a good source of iron. A cup of raw cranberries contains only a modest amount, about 0.23 mg, which is a very small percentage of the daily value.

Cranberries are associated with boosting iron because they contain a high amount of vitamin C. Vitamin C is a powerful enhancer that helps your body absorb non-heme iron, the type of iron found in plant foods.

Dried cranberries have a slightly higher iron content per serving than fresh cranberries because the nutrients are more concentrated. However, they also contain much more sugar.

The best way is to pair cranberries or cranberry juice with foods that are high in non-heme iron, such as lentils, spinach, or pumpkin seeds. The vitamin C will help maximize the iron absorption.

Better sources of iron include lean red meat, lentils, cooked spinach, pumpkin seeds, and fortified cereals. These foods contain significantly more iron than cranberries.

Drinking unsweetened cranberry juice can help with iron absorption from other foods due to its vitamin C content, but it will not provide a significant amount of iron itself.

While cranberries contain polyphenols, their high vitamin C content effectively counteracts any inhibitory effects, making them a net positive for non-heme iron absorption.