This food contains .17 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 165 grams.
- 1 fruit equals 66 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:
Plums, raw
Read more about iron in fruit or visit our iron-rich foods list.
Fruit as a food group is not a great source of iron but it does play an important role in your iron metabolism. Fruit often is a great source of vitamin C and vitamin C can help you utilize the iron more completely in your vegetarian food items; plums are a poor source of vitamin C.
Despite this, for instance you may wish to combine tomatoes and green peppers with a whole grain salad or with beans to improve your metabolism of the iron in your entire meal. A raw peach dessert with a meal would help as well because of the fruit’s vitamin content. A glass of fruit juice is also an effective move. Learn more about how these vitamin C items reduce the impact of iron inhibitors in your food despite the fact that they have very little iron in their own right.