Welcome to the nutritional iron content in 9 different types of prunes, ranging from 3.52 mg to 0.33 mg per 100g. The basic type of prunes is Plums, dried (prunes), uncooked which in 100g contains 0.93 mg of iron.
The total recommended daily allowance or RDA for iron is 14 mg. For the 100g serving of Plums, dried (prunes), uncooked, the RDA iron percentage is 7 %. Our proprietary nutritional density score gives a nutritional value out of 100 based on 9 different vitamins, minerals and macro nutrients. Plums, dried (prunes), uncooked has a nutritional value score of 15 out of 100.Comparing the iron content and the nutritional density in 100g for Plums, dried (prunes), uncooked; 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 240 kcal (12% RDA), the amount of Protein is 2.18 g (4% RDA), the amount of Fat is 0.38 g (1% RDA) and the amount of Carbohydrate is 63.88 g (49% 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 prunes.
Comparing iron in prunes vs spinachThe amount of iron in spinach is 2.7 mg per 100g.As iron percentage of the RDA this is 19 %. Comparing with Plums, dried (prunes), uncooked, in 100g contains 0.93 mg of iron. As a percentage of the RDA this is 7 %. Therefore, spinach has 1.77 mg more iron than Plums, dried (prunes), uncooked. In terms of iron percentage this is 190 % more iron. Spinach has an overall nutritional value score of 68 out of 100, whereas Plums, dried (prunes), uncooked has a nutritional value score of 15 out of 100.
Amount of iron per 100 Calories100 calories of plums, dried (prunes), uncooked is a serving size of 0.42 g, and the amount of Iron is 0.39 mg. Other important and related nutrients and macronutrients such as Fat, in 100 Calories are as follows; Protein 0.91 g , Fat 0.16 g , Carbohydrate 26.62 g .
Content per Typical Serving Size 1 cup, pitted (or 174 g)For the food Plums, dried (prunes), uncooked the typical serving size is 1 cup, pitted (or 174 g) which contains 1.62 mg of Iron. The iron percentage of the recommended daily value for this serving is 12 %.
To give 100% of the RDA, 8.3 servings of the typical serving size 1 cup, pitted (or 174 g) give the complete RDA. In terms of the gram weight and total content for this serving the Calories content is 417.6 kcal, the Protein content is 3.79 g, the Fat content is 0.66 g and the Carbohydrate content is 111.15 g. This data is shown in the graph below for the typical serving of iron and the related and important nutritional values.
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, pitted or 174 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 12.7 (kcal).The number of calories from Fat is 5.5 (kcal).The total calories from carbohydrate is 400.1 (kcal).
This list of 9 types of prunes, is brought to you by www.dietandfitnesstoday.com and ranges from Prunes, dehydrated (low-moisture), uncooked through to Babyfood, fruit, prunes with tapioca, without ascorbic acid, junior 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 prunes.
Milligrams of iron in prunes (per 100g)
The list below gives the total iron content in the 9 items from the general description 'prunes' each of which show the iron amount as well as Calories, Protein, Fat and Carbohydrate. The top 9 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.
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 number of food items classified as canned is 1 item. The highest amount of iron from the 1 canned items is in Prunes, canned, heavy syrup pack, solids and liquids where the level is 0.41 mg per 100g.
Average Content for prunesThe average (or more correctly the arithmetic mean) amount of iron contained in 100g of prunes, based on the list below of 9 different items under the general description of prunes, is 0.95 mg of iron. This average value corresponds to 6.79 % 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 140.78 kcal, the average amount of Protein is 1.36 g, the average amount of Fat is 0.26 g and the average amount of Carbohydrate is g.
Median AmountThe median value of Iron is found in Plums, dried (prunes), stewed, without added sugar which in 100g contains 0.41 mg of Iron. This corresponds to 3 % of the recommended daily allowance. For this serving the amount of Calories is 107 kcal, the amount of Protein is 0.96 g, the amount of Fat is 0.16 g and the amount of Carbohydrate is 28.08 g.
Highest iron Content per 100g
Using the list below for the 9 different prunes nutrition entries in our database, the highest amount of iron is found in Prunes, dehydrated (low-moisture), uncooked which contains 3.52 mg of iron per 100g. The associated percentage of RDA is 25 %. For this 100g serving the Calories content is 339 kcal, the Protein content is 3.7 g, the Fat content is 0.73 g, the Carbohydrate content is 89.07 g.
The lowest amount of iron is in Babyfood, fruit, prunes with tapioca, without ascorbic acid, junior which in 100g contains 0.33 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 70 kcal, the amount of Protein is 0.6 g, the amount of Fat is 0.1 g, the amount of Carbohydrate is 18.7 g.
The difference between the highest and lowest values gives a iron range of 3.19 mg per 100g. The range for the other nutrients are as follows; 269 kcal for Calories, 3.1 g for Protein, 0.63 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 Plums, dried (prunes), uncooked contains 0.93 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 Prunes, dehydrated (low-moisture), uncooked which contains 4.65 mg in 1 cup (or 132 g). The percentage of the recommended daily value for this serving is 33 %. For this serving the Calories content is 447.48 kcal, the Protein content is 4.88 g, the Fat content is 0.96 g and the Carbohydrate content is 117.57 g.
Nutritional Information SummaryFrom 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 high iron foods.