Iron Content of Raisins


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Raisins contain 2.5 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 165 grams.
  • 1 cup equals 145 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:

Raisins, seeded

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

Fruit for the most part is not a good source of iron but it can have an important role in your ability to absorb iron. Fruit often times is high in vitamin C, a vitamin that can assist you in utilizing the iron more completely in vegetarian food items; raisins are a low source of vitamin C.

However, as an example you can include tomatoes and green peppers with a whole grain salad or with legumes to increase your absorption of the iron in your meal as a whole. A fresh strawberry dessert along with your meal would also help because of the fruit’s content of vitamin C. A glass of fruit juice is another a good plan. Learn more about how these vitamin C items reduce the impact of foods that inhibit iron in your diet even though they contain little iron in themselves.


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