Iron Content of Dried Plums (Prunes)


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Dried plums (prunes) contain .93 milligrams of iron per 100 grams. Grams is a measure of weight. To put 100 grams in perspective, consider alternative measures for this food:

  • 1 cup equals 173 grams.
  • 1 prune equals 9 grams.

In the category of fruit, we excluded dried fruit from the Top 10 list and include only fresh fruit. You can assume that if the fresh version made the top 10 list, so too would the dried version.The food tested for the particular graph below can be described more specifically as:

Plums, dried (prunes), uncooked

Read more about iron in fruit or visit our iron-rich foods list.

Fruit on the whole is not a strong iron source but it can have an important role in your iron metabolism. Fruit often times is high in vitamin C and vitamin C will assist you in utilizing the iron in your vegetarian foods; dried plums (prunes) are a low source of vitamin C.

Still, for example you can include vine ripened tomatoes and bell peppers with a whole grain main dish or with legumes to increase your absorption of the iron in your whole meal. A raw strawberry dessert along with your meal would help as well because of the fruit’s vitamin content. A glass of fruit juice is another an excellent move. Learn more about how these vitamin C foods reduce the effect of iron blockers in your meal despite the fact that they have very little iron in their own right.


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