Welcome to the Iron nutritional content for 3 different types of raisins ranging from 2.59 to 1.79 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 raisins?

The list below, brought to you by dietandfitnesstoday.com, 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 and common serving sizes. These 3 types of raisins range from Raisins, seeded through to Raisins, golden seedless and are ranked by the content or amount per 100g.

An example from the list below under the general description of raisins is Raisins, seedless and in this food example the amount of Iron per 100g is 1.88 mg. This corresponds to 13.43 % of the RDA for Iron. The associated calorie content for this food item is 299 kcal per 100g, which is 15 % of the recommended daily calorie allowance.The top 3 food items are shown in the graph below, where each item is listed at the bottom of the page.

raisins iron per 100g

Average Value 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 averge value corresponds to 14.93 % of the recommended dietary allowance (or RDA). The average calories for the foods listed is 299.00 kcal which is 15 % of the daily value for calories per 100g serving.

Median Value for raisins

The median value of Iron is found in Raisins, seedless which in 100g contains 1.88 mg of Iron. The calories for the median food listed is 299 kcal which is 14.95 % of the daily value for calories per 100g serving.

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 18.5 % and provides a calorie content of 296 kcal in 100g. 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 12.79 % of the RDA. The corresponding calories in 100g for Raisins, golden seedless is 302 kcal.

The difference between the highest and lowest values gives a range of 0.8 mg of Iron per 100g. The range of calories for these foods is from 296 kcal through to 302 kcal. The equivalent percentage of the daily recommended calories is 15 % through to 15.1 % for a 2000 Calorie per day diet.

This gives a range for the recommended nutrition value for the foods listed below from 18.5 % of the daily recommended value through to the lowest nutritional percentage of 12.79 % 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 Raisins, seedless contains 1.88 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 Raisins, seeded, which contains the highest amount of Iron in 100 g, the amount of Iron in a typical serving of 1 cup, packed (or 165 g) is 4.27 mg.This is 30.5 % of the recommended daily value.

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 30.5 %.

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


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 Iron foods


Raisins Iron Content per 100g

Iron in 100g of 'raisins', click a link for different servings.
1. Raisins, seeded - Iron
  2.59 mg of Iron per 100g (18.5 %DV).
  For this serving the amount of Calories is 296 kcal per 100g(15 %DV cals).
  A typical serving of 1 cup, packed (or 165g), Iron nutritional content is 4.27 mg (30.5 %DV).  Calories per serving are 488.4 kcal (24 %DV cals).
  Other food servings - 1 cup (not packed) (or 145g), Iron content is 3.76 mg (26.86 %DV).  Calories per serving are 429.2 kcal (21 %DV cals).
2. Raisins, seedless - Iron
  1.88 mg of Iron per 100g (13.43 %DV).
  For this serving the amount of Calories is 299 kcal per 100g(15 %DV cals).
  A typical serving of 1 cup, packed (or 165g), Iron nutritional content is 3.1 mg (22.14 %DV).  Calories per serving are 493.35 kcal (25 %DV cals).
  Other food servings - 1 cup (not packed) (or 145g), Iron content is 2.73 mg (19.5 %DV).  Calories per serving are 433.55 kcal (22 %DV cals).
  Other food servings - 1 miniature box (.5 oz) (or 14g), Iron content is 0.26 mg (1.86 %DV).  Calories per serving are 41.86 kcal (2 %DV cals).
  Other food servings - 1 small box (1.5 oz) (or 43g), Iron content is 0.81 mg (5.79 %DV).  Calories per serving are 128.57 kcal (6 %DV cals).
  Other food servings - 50 raisins (or 26g), Iron content is 0.49 mg (3.5 %DV).  Calories per serving are 77.74 kcal (4 %DV cals).
  Other food servings - 1 oz (60 raisins) (or 28.35g), Iron content is 0.53 mg (3.79 %DV).  Calories per serving are 84.77 kcal (4 %DV cals).
3. Raisins, golden seedless - Iron
  1.79 mg of Iron per 100g (12.79 %DV).
  For this serving the amount of Calories is 302 kcal per 100g(15 %DV cals).
  A typical serving of 1 cup, packed (or 165g), Iron nutritional content is 2.95 mg (21.07 %DV).  Calories per serving are 498.3 kcal (25 %DV cals).
  Other food servings - 1 cup (not packed) (or 145g), Iron content is 2.6 mg (18.57 %DV).  Calories per serving are 437.9 kcal (22 %DV cals).

Related Calories and Nutrition Facts in raisins

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Iron and Nutrition Facts - Top 199 Foods


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, plums, tomatoes, chili peppers, chilis, peppers, avocado, cucumber, summer squash, winter squash, papaya, prunes


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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

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Breakfast Cereal

granola, cheerios, oatmeal


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