Iron Content of Figs


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Figs contain .37 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 large equals 64 grams.
  • 1 medium equals 50 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:

Figs, raw

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

Iron in Figs

Figs do contain a bit of iron. One hundred grams of fig will provide about two percent of the daily iron to a woman aged twenty to fifty. Two medium figs, then, provide about two percent. Combined with other iron-rich foods, figs can provide some iron and other vitamins and minerals as well.

Fruit as a food group is not a strong source of iron but it does play a definite role in your absorption of iron. Fruit often times is high in vitamin C and vitamin C can actually help you utilize the iron more completely in plant-based food items; figs are a low source of vitamin C.

However, for instance you may wish to include vine ripened tomatoes and peppers with a whole grain entrée or with beans to increase your absorption of the iron in your whole meal. A raw kiwi dessert along with your meal would also help because of the vitamins in the fruit itself. A glass of fruit juice is another great strategy. Learn more about how these vitamin C items reduce the impact of iron inhibitors in your food despite the fact that they contain very little iron in themselves.


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