Welcome to the nutritional iron content in 9 different types of prunes, ranging from 3.52 to 0.33 mg per 100g. The basic amount from the general description of prunes is Plums, dried (prunes), uncooked which in 100g contains 0.93 mg of iron.
As a source of iron, this corresponds to 7 % of the Recommended Daily Allowance or RDA. 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 iron amounts and nutrition facts for 100g is shown in the bar chart below as percentages of the recommended daily allowance.
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 precentage of the recommended daily value for this serving is 12 %. 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.
The amount of protein, fat and carbs from this food is measured as a gram weight value although it is also useful to give the calories from these 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.
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 36.90 g.
Median AmountThe median value of Iron is found in Prunes, canned, heavy syrup pack, solids and liquids 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 105 kcal, the amount of Protein is 0.87 g, the amount of Fat is 0.2 g and the amount of Carbohydrate is 27.8 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, 70.37 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 precentage 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 foods high in iron.