Iron Rich Dried fruit

Welcome to the list of the top 10 dried fruit highest in iron content. Where the amount of iron ranges from 6.80 mg to 2.48 mg per 100g. The top dried fruit is Goji berries, dried with the highest iron content, which in 100g contains 6.80 mg of iron.

The total recommended daily allowance or RDA for iron is 14 mg. For the 100g serving of Goji berries, dried, which contains 6.80 mg of iron, the corresponding RDA iron percentage is 49 %, which is the highest item from the list of dried fruit high in iron.

Our proprietary nutritional density score gives a nutritional value out of 100 based on 9 different vitamins, minerals and macro nutrients. Goji berries, dried has a nutritional value score of 17.00 out of 100.Comparing the iron content and the nutritional density in 100g for Goji berries, dried; We class this as a high iron content item compared with all foods in our database.In terms of overall nutritional value we class this as an item with a medium nutritional density value from our list of dried fruit.

Other important and iron related nutrients are Energy, Protein, Total Fat and Carbohydrate. For this 100g serving for Goji berries, dried, which is the top of the dried fruit list for iron content in your diet, the amount of Energy is 349.00 kcal (17% RDA), the amount of Protein is 14.26 g (25% RDA), the amount of Total Fat is 0.39 g (1% RDA) and the amount of Carbohydrate is 77.06 g (59% RDA). The nutritional content and facts for 100g, which includes Energy, Protein, Total Fat and Carbohydrate is shown in the bar chart below as percentages of the recommended daily allowance along with the iron content in Goji berries, dried from the list of dried fruit.

Top Twenty List - Highest iron Content per 100g

Below is a basic list for iron in dried fruit for the top 20 dried fruit. A more comprehensive list for the top items can be found at the bottom of the page along with different servings.

1. Goji berries, dried 6.80mg (49%RDA)
2. Apricots, dehydrated (low-moisture), sulfured, uncooked 6.31mg (45%RDA)
3. Peaches, dehydrated (low-moisture), sulfured, uncooked 5.51mg (39%RDA)
4. Longans, dried 5.40mg (39%RDA)
5. Jujube, Chinese, fresh, dried 5.09mg (36%RDA)
6. Peaches, dried, sulfured, uncooked 4.06mg (29%RDA)
7. Prunes, dehydrated (low-moisture), uncooked 3.52mg (25%RDA)
8. Currants, zante, dried 3.26mg (23%RDA)
9. Apricots, dried, sulfured, uncooked 2.66mg (19%RDA)
10. Apricots, dehydrated (low-moisture), sulfured, stewed 2.48mg (18%RDA)

Highest Amount of iron per Serving

Please remember that the above gives an accurate value in 100g for high iron foods in your diet. 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 Apricots, dehydrated (low-moisture), sulfured, uncooked which contains 7.51 mg in 1.000 cup (or 119.00 g). The percentage of the recommended daily value for this serving is 54 %. For this serving the Energy content is 380.8 kcal (19% RDA), the Protein content is 5.83 g (10% RDA), the Total Fat content is 0.74 g (1% RDA) and the Carbohydrate content is 98.64 g (76% RDA).

Milligrams of iron in dried fruit (per 100g)

The list below gives the total iron content in the top 10 items from the general description 'dried fruit' each of which show the iron amount as well as Energy, Protein, Total Fat and Carbohydrate. The top 10 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.

Nutritional Information Summary