Welcome to the Iron nutritional content for 9 different types of prunes ranging from 3.52 to 0.33 mg 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 nutrition breakdown to answer the question how much Iron is found in prunes?

The list below, brought to you by dietandfitnesstoday.com, 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 and common serving sizes. These 9 types of prunes range from Prunes, dehydrated (low-moisture), uncooked through to Babyfood, fruit, prunes with tapioca, without ascorbic acid, junior and are ranked by the content or amount per 100g.

An example from the list below under the general description of prunes is Prunes, dehydrated (low-moisture), stewed and in this food example the amount of Iron per 100g is 1.17 mg. This corresponds to 8.36 % of the RDA for Iron. The associated calorie content for this food item is 113 kcal per 100g, which is 6 % of the recommended daily calorie allowance.The top 9 food items are shown in the graph below, where each item is listed at the bottom of the page.

prunes iron per 100g

Average Value for prunes

The 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 averge value corresponds to 6.79 % of the recommended dietary allowance (or RDA). The average calories for the foods listed is 140.78 kcal which is 7 % of the daily value for calories per 100g serving.

Median Value for prunes

The median value of Iron is found in Prunes, canned, heavy syrup pack, solids and liquids which in 100g contains 0.41 mg of Iron. The calories for the median food listed is 105 kcal which is 5.25 % of the daily value for calories per 100g serving.

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 25.14 % and provides a calorie content of 339 kcal in 100g. 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 2.36 % of the RDA. The corresponding calories in 100g for Babyfood, fruit, prunes with tapioca, without ascorbic acid, junior is 70 kcal.

The difference between the highest and lowest values gives a range of 3.19 mg of Iron per 100g. The range of calories for these foods is from 339 kcal through to 70 kcal. The equivalent percentage of the daily recommended calories is 17 % through to 3.5 % for a 2000 Calorie per day diet.

This gives a range for the recommended nutrition value for the foods listed below from 25.14 % of the daily recommended value through to the lowest nutritional percentage of 2.36 % of the Iron daily value. The recommended daily allowance (also referred to as recommended dietary allowance) is 14 mg of Iron.

From this list of foods there are zero foods which contain greater than 50% of the RDA per 100g of Iron.

Highest Amount of Iron per Serving

Please remember that the above gives an accurate value in 100g for high Iron foods. For example 100g of Prunes, dehydrated (low-moisture), stewed contains 1.17 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.

For Prunes, dehydrated (low-moisture), uncooked, which contains the highest amount of Iron in 100 g, the amount of Iron in a typical serving of 1 cup (or 132 g) is 4.65 mg.This is 33.21 % of the recommended daily value.

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 33.21 %.

For each item listed below the serving size can be rescaled to show the nutritional breakdown as well as the Iron content.

Summary

From the list below you can find a full nutrition breakdown for all foods containing Iron which can be scaled for different servings and quantities. We have also sorted our complete nutrition and vitamin database of over 7000 foods, to give a list of high content of Iron in foods




 

Prunes Iron Content per 100g

 
Iron in 100g of 'prunes', click a link for different servings.
1. Prunes, dehydrated (low-moisture), uncooked - Iron
  3.52 mg of Iron per 100g (25.14 %DV).
  For this serving the amount of Calories is 339 kcal per 100g(17 %DV cals).
  A typical serving of 1 cup (or 132g), Iron nutritional content is 4.65 mg (33.21 %DV).  Calories per serving are 447.48 kcal (22 %DV cals).
2. Prunes, dehydrated (low-moisture), stewed - Iron
  1.17 mg of Iron per 100g (8.36 %DV).
  For this serving the amount of Calories is 113 kcal per 100g(6 %DV cals).
  A typical serving of 1 cup (or 280g), Iron nutritional content is 3.28 mg (23.43 %DV).  Calories per serving are 316.4 kcal (16 %DV cals).
3. Plums, dried (prunes), stewed, with added sugar - Iron
  1.04 mg of Iron per 100g (7.43 %DV).
  For this serving the amount of Calories is 124 kcal per 100g(6 %DV cals).
  A typical serving of 1 cup, pitted (or 248g), Iron nutritional content is 2.58 mg (18.43 %DV).  Calories per serving are 307.52 kcal (15 %DV cals).
4. Plums, dried (prunes), uncooked - Iron
  0.93 mg of Iron per 100g (6.64 %DV).
  For this serving the amount of Calories is 240 kcal per 100g(12 %DV cals).
  A typical serving of 1 cup, pitted (or 174g), Iron nutritional content is 1.62 mg (11.57 %DV).  Calories per serving are 417.6 kcal (21 %DV cals).
  Other food servings - 1 prune, pitted (or 9.5g), Iron content is 0.09 mg (0.64 %DV).  Calories per serving are 22.8 kcal (1 %DV cals).
5. Prunes, canned, heavy syrup pack, solids and liquids - Iron
  0.41 mg of Iron per 100g (2.93 %DV).
  For this serving the amount of Calories is 105 kcal per 100g(5 %DV cals).
  A typical serving of 1 cup (or 234g), Iron nutritional content is 0.96 mg (6.86 %DV).  Calories per serving are 245.7 kcal (12 %DV cals).
  Other food servings - 5 prunes with liquid (or 86g), Iron content is 0.35 mg (2.5 %DV).  Calories per serving are 90.3 kcal (5 %DV cals).
6. Plums, dried (prunes), stewed, without added sugar - Iron
  0.41 mg of Iron per 100g (2.93 %DV).
  For this serving the amount of Calories is 107 kcal per 100g(5 %DV cals).
  A typical serving of 1 cup, pitted (or 248g), Iron nutritional content is 1.02 mg (7.29 %DV).  Calories per serving are 265.36 kcal (13 %DV cals).
7. Babyfood, prunes, without vitamin c, strained - Iron
  0.4 mg of Iron per 100g (2.86 %DV).
  For this serving the amount of Calories is 100 kcal per 100g(5 %DV cals).
  A typical serving of 1 tbsp (or 15g), Iron nutritional content is 0.06 mg (0.43 %DV).  Calories per serving are 15 kcal (1 %DV cals).
  Other food servings - 1 jar Gerber First Foods (2.5 oz) (or 71g), Iron content is 0.28 mg (2 %DV).  Calories per serving are 71 kcal (4 %DV cals).
8. Babyfood, fruit, prunes with tapioca, without ascorbic acid, strained - Iron
  0.35 mg of Iron per 100g (2.5 %DV).
  For this serving the amount of Calories is 69 kcal per 100g(3 %DV cals).
  A typical serving of 1 tbsp (or 15g), Iron nutritional content is 0.05 mg (0.36 %DV).  Calories per serving are 10.35 kcal (1 %DV cals).
  Other food servings - 1 oz (or 28.35g), Iron content is 0.1 mg (0.71 %DV).  Calories per serving are 19.56 kcal (1 %DV cals).
  Other food servings - 1 jar (or 113g), Iron content is 0.4 mg (2.86 %DV).  Calories per serving are 77.97 kcal (4 %DV cals).
  Other food servings - 1 jar Gerber Second Food (4 oz) (or 113g), Iron content is 0.4 mg (2.86 %DV).  Calories per serving are 77.97 kcal (4 %DV cals).
  Other food servings - 1 jar Heinz Strained-2 (4.25 oz) (or 120g), Iron content is 0.42 mg (3 %DV).  Calories per serving are 82.8 kcal (4 %DV cals).
9. Babyfood, fruit, prunes with tapioca, without ascorbic acid, junior - Iron
  0.33 mg of Iron per 100g (2.36 %DV).
  For this serving the amount of Calories is 70 kcal per 100g(4 %DV cals).
  A typical serving of 1 oz (or 28.35g), Iron nutritional content is 0.09 mg (0.64 %DV).  Calories per serving are 19.85 kcal (1 %DV cals).
  Other food servings - 1 jar (or 170g), Iron content is 0.56 mg (4 %DV).  Calories per serving are 119 kcal (6 %DV cals).




Related Calories and Nutrition Facts in prunes

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Iron and Nutrition Facts - Top 199 Foods

Fruits

a banana, an apple, an orange, a peach, apricots, butternut squash, lemon, grapes, watermelon, strawberries, green grapes, kiwi, blueberries, zucchini, figs, honeydew, eggplant, dates, olives, a pear, coconut, cranberries, pomegranate, a mango, pineapple, cherries, cantaloupe, grapefruit, tangerine, nectarines, raisins, plums, tomatoes, chili peppers, chilis, peppers, avocado, cucumber, summer squash, winter squash, papaya

Vegetables

leeks, turnip greens, swiss chard, mustard greens, yams, fennel, artichokes, broccoli, cauliflower, kale, green beans, brussel sprouts, cabbage, sweet potato, a potato, carrots, lettuce, iceberg lettuce, spinach, shiitake mushrooms, celery, salad, mushrooms, potatoes, baked potato, onions, asparagus

Seafood

salmon, cod, sardines, shrimp, tuna, fish, tuna salad, halibut, sea bass, scallops

Drinks

coffee, apple juice, cranberry juice, red wine, skim milk, white wine, wine, milk, beer, alcohol, coke, soy milk, whole milk, prune juice, tea, a shake, coconut milk, orange juice

Nuts and Seeds

chia seeds, sunflower seeds, pecans, pumpkin seeds, hazelnuts, nuts, almonds, sesame seeds, walnuts, cashews, peanuts

Beans and Lentils

soybeans, pinto beans, kidney beans, lentils, black beans, lima beans, navy beans, beets, beans, garbanzo beans

Meat

beef, steak, deer, bacon, chicken, fried chicken, turkey, turkey breast, chicken breast, meatloaf, ham, lamb, sausages

Fast Foods

french fries, pizza, a slice of pizza, hot dog, hamburger, a cheeseburger, a big mac

Dairy and Cheese

ricotta, yogurt, cottage cheese, an egg, egg whites, goats cheese, cheddar, cheddar cheese, cheese, hard boiled egg, feta cheese

Bread, Rice, Grains and Pasta

rye, millet, flaxseed, barley, buckwheat, whole wheat bread, a bagel, white bread, bread, quinoa, corn, spaghetti, rice, pasta, brown rice, white rice

Spreads, Sauces and Herbs

hummus, mayonnaise, butter, peanut butter, soy sauce, thyme, basil, rosemary, pepper, coriander, dill, parsley

Sweets, Desserts and Snacks

popcorn, chips, nachos, a granola bar, saltine crackers, cheesecake, jello, ice cream, doughnuts, chocolate

Breakfast Cereal

granola, cheerios, oatmeal

Miscellaneous

spirulina, honey, sugar, brown sugar, tofu, olive oil, garlic, tempeh, oats