Welcome to the iron content in 3 different types of raisins, ranging from 2.59 to 1.79 mg per 100g. The basic value from the general description of raisins is Raisins, seeded which in 100g contains 2.59 mg of iron. As a source of iron, this corresponds to 19 % of the Recommended Daily Allowance or RDA. For this serving in your diet, the amount of Calories is 296 kcal (15% RDA), the amount of Protein is 2.52 g (5% RDA), the amount of Fat is 0.54 g (1% RDA) and the amount of Carbohydrate is 78.47 g (60% RDA).

For the food Raisins, seeded the typical serving size is 1 cup, packed (or 165 g) which contains 4.27 mg of Iron. The precentage of the recommended daily value for this serving is 31 %. For this serving the Calories content is 488.4 kcal, the Protein content is 4.16 g, the Fat content is 0.89 g and the Carbohydrate content is 129.48 g.

This list of 3 types of raisins, is brought to you by www.dietandfitnesstoday.com and ranges from Raisins, seeded through to Raisins, golden seedless 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 raisins.

The list below gives the total iron content in the 3 items from the general description 'raisins' each of which show the iron amount as well as Calories, Protein, Fat and Carbohydrate. The top 3 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.

raisins iron per 100g

Average Content for raisins

The average (or more correctly the arithmetic mean) amount of iron contained in 100g of raisins, based on the list below of 3 different items under the general description of raisins, is 2.09 mg of iron. This average value corresponds to 14.93 % 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 299.00 kcal, the average amount of Protein is 2.99 g, the average amount of Fat is 0.49 g and the average amount of Carbohydrate is 79.06 g.

Median Amount

The median value of Iron is found in Raisins, seedless which in 100g contains 1.88 mg of Iron. This corresponds to 13 % of the recommended daily allowance. For this serving the amount of Calories is 299 kcal, the amount of Protein is 3.07 g, the amount of Fat is 0.46 g and the amount of Carbohydrate is 79.18 g.

Highest iron Content per 100g

Using the list below for the 3 different raisins nutrition entries in our database, the highest amount of iron is found in Raisins, seeded which contains 2.59 mg of iron per 100g. The associated percentage of RDA is 19 %. For this 100g serving the Calories content is 296 kcal, the Protein content is 2.52 g, the Fat content is 0.54 g, the Carbohydrate content is 78.47 g.

The lowest amount of iron is in Raisins, golden seedless which in 100g contains 1.79 mg of iron. This gives as percentage of the recommended daily allowance 13 % of the RDA. For this 100g serving the amount of Calories is 302 kcal, the amount of Protein is 3.39 g, the amount of Fat is 0.46 g, the amount of Carbohydrate is 79.52 g.

The difference between the highest and lowest values gives a iron range of 0.8 mg per 100g. The range for the other nutrients are as follows; 6 kcal for Calories, 0.87 g for Protein, 0.08 g for Fat, 1.05 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 Raisins, seeded contains 2.59 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 Raisins, seeded which contains 4.27 mg in 1 cup, packed (or 165 g). The precentage of the recommended daily value for this serving is 31 %. For this serving the Calories content is 488.4 kcal, the Protein content is 4.16 g, the Fat content is 0.89 g and the Carbohydrate content is 129.48 g.

Nutritional Information Summary

From 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 rich in iron.


Raisins List, iron Content per 100g

1. Raisins, seeded - Iron
  Iron (%RDA)Calories (%RDA)Carbohydrate (%RDA)Fat (%RDA)Protein (%RDA)
  For a 100g serving :
  2.59 mg (19%)296 kcal (15%)78.47 g (60%)0.54 g (1%)2.52 g (5%)
  Typical Serving size of 1 cup and packed (or 165g):
   4.27 mg (31%) 488.4 kcal (24%) 129.48 g (100%) 0.89 g (1%) 4.16 g (8%)
  Other serving sizes 1 cup (not packed) (or 145g):
  3.76 mg (27%) 429.2 kcal (21%) 113.78 g (88%) 0.78 g (1%) 3.65 g (7%)
2. Raisins, seedless - Iron
  Iron Calories Carbohydrate Fat Protein
  For a 100g serving :
  1.88 mg (13%)299 kcal (15%)79.18 g (61%)0.46 g (1%)3.07 g (6%)
  Typical Serving size of 1 cup and packed (or 165g):
   3.1 mg (22%) 493.35 kcal (25%) 130.65 g (101%) 0.76 g (1%) 5.07 g (10%)
  Other serving sizes 1 cup (not packed) (or 145g):
  2.73 mg (20%) 433.55 kcal (22%) 114.81 g (88%) 0.67 g (1%) 4.45 g (9%)
  Other serving sizes 1 miniature box (.5 oz) (or 14g):
  0.26 mg (2%) 41.86 kcal (2%) 11.09 g (9%) 0.06 g (0%) 0.43 g (1%)
  Other serving sizes 1 small box (1.5 oz) (or 43g):
  0.81 mg (6%) 128.57 kcal (6%) 34.05 g (26%) 0.2 g (0%) 1.32 g (3%)
  Other serving sizes 50 raisins (or 26g):
  0.49 mg (4%) 77.74 kcal (4%) 20.59 g (16%) 0.12 g (0%) 0.8 g (2%)
  Other serving sizes 1 oz (60 raisins) (or 28.35g):
  0.53 mg (4%) 84.77 kcal (4%) 22.45 g (17%) 0.13 g (0%) 0.87 g (2%)
3. Raisins, golden seedless - Iron
  Iron Calories Carbohydrate Fat Protein
  For a 100g serving :
  1.79 mg (13%)302 kcal (15%)79.52 g (61%)0.46 g (1%)3.39 g (7%)
  Typical Serving size of 1 cup and packed (or 165g):
   2.95 mg (21%) 498.3 kcal (25%) 131.21 g (101%) 0.76 g (1%) 5.59 g (11%)