Dried apricots contain 2.6 milligrams of iron per 100 grams. Grams is a measure of weight. To put 100 grams in perspective, consider alternative measures for this food:
- 1 cup equals 130 grams.
- 1 half equals 3 grams.
In the category of fruit, we excluded dried fruit from the Top 10 list and include only fresh fruit. You can assume that if the fresh version made the top 10 list, so too would the dried version.The food tested for the particular graph below can be described more specifically as:
Apricots, dried, sulfured, uncooked
Read more about iron in fruit or visit our iron-rich foods list.
Fruit for the most part is not a good source of iron but it can have an important role in iron metabolism. Fruit is often loaded with vitamin C, a vitamin that can actually help you metabolize the iron in plant-based food items; dried apricots are a modest source of vitamin C.
For instance, you can include tomatoes and green peppers with a whole grain main dish or with legumes to improve your absorption of the iron in your meal as a whole. A fresh kiwi dessert with your dinner would also help because of the fruit’s content of vitamin C. A glass of fruit juice is another good move. Read more about how these vitamin C items reduce the impact of iron inhibitors in your diet even though they have very little iron themselves.