iron in raisins information and values per serving and 100g

Welcome to the nutritional iron content in 3 different types of raisins, ranging from 2.59 mg to 1.79 mg per 100g. The basic type of raisins is Raisins, seeded which in 100g contains 2.59 mg of iron.

The total recommended daily allowance or RDA for iron is 14 mg. For the 100g serving of Raisins, seeded, the RDA iron percentage is 19 %. Our proprietary nutritional density score gives a nutritional value out of 100 based on 9 different vitamins, minerals and macro nutrients. Raisins, seeded has a nutritional value score of 15 out of 100.Comparing the iron content and the nutritional density in 100g for Raisins, seeded; We class this as a high 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 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). 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 raisins.

iron and nutrition facts in raisins per 100g

Comparing iron in raisins vs spinach

The amount of iron in spinach is 2.7 mg per 100g.As iron percentage of the RDA this is 19 %. Comparing with Raisins, seeded, in 100g contains 2.59 mg of iron. As a percentage of the RDA this is 19 %. Therefore, spinach has 0.11 mg more iron than Raisins, seeded. In terms of iron percentage this is 4 % more iron. Spinach has an overall nutritional value score of 68 out of 100, whereas Raisins, seeded has a nutritional value score of 15 out of 100.

Amount of iron per 100 Calories

100 calories of raisins, seeded is a serving size of 0.34 g, and the amount of Iron is 0.88 mg. Other important and related nutrients and macronutrients such as Fat, in 100 Calories are as follows; Protein 0.85 g , Fat 0.18 g , Carbohydrate 26.51 g .

Content per Typical Serving Size 1 cup, packed (or 165 g)

For the food Raisins, seeded the typical serving size is 1 cup, packed (or 165 g) which contains 4.27 mg of Iron. The iron percentage of the recommended daily value for this serving is 31 %.

To give 100% of the RDA, 3.2 servings of the typical serving size 1 cup, packed (or 165 g) give the complete RDA. In terms of the gram weight and total content 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 data is shown in the graph below for the typical serving of iron and the related and important nutritional values.iron and nutritional content in raisins

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, packed or 165 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 14.0 (kcal).The number of calories from Fat is 7.4 (kcal).The total calories from carbohydrate is 466.1 (kcal).

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.

Milligrams of iron in raisins (per 100g)

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 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, 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 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 percentage 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 high iron content in foods.


Raisins List, iron Content per 100g

1. Raisins, seeded - Iron
  Nutritional Value : 15 / 100     food group - Fruits and Fruit Juices
  Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
  Profile 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 (7%)
  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
  Nutritional Value : 14 / 100     food group - Fruits and Fruit Juices
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  1.88 mg (13%)299 kcal (15%)79.18 g (61%)0.46 g (1%)3.07 g (5%)
  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 (9%)
  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 (8%)
  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 (2%)
  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 (1%)
  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
  Nutritional Value : 14 / 100     food group - Fruits and Fruit Juices
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  1.79 mg (13%)302 kcal (15%)79.52 g (61%)0.46 g (1%)3.39 g (6%)
  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 (10%)






iron and Nutrition Facts - Top 200 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, plums, tomatoes, chili peppers, chilis, peppers, avocado, cucumber, summer squash, winter squash, papaya, prunes

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, baked 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