Dried figs contain 2.0 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 149 grams.
- 1 fig equals 8 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:
Figs, dried, uncooked
Read more about iron in fruit or visit our iron-rich foods list.
Fruit as a food group is not a strong source of iron but it does have an important role in iron metabolism. Fruit can be a great source of vitamin C and vitamin C can assist you in absorbing the iron better in plant-based food items; Dried figs are a low source of vitamin C.
For instance, you may wish to include bell peppers and vine ripened tomatoes with a grain-based entrée or with a bean-based dish to increase your absorption of the iron in your meal as a whole. A fresh cantaloupe dessert with a meal would help as well because of the vitamins in the fruit itself. A glass of fruit juice is another smart strategy. Learn more about how these vitamin C foods reduce the effect of iron inhibitors in your meal even though they contain little iron themselves.