Golden seedless raisins contain 1.7 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 cup equals 145 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:
Raisins, golden seedless
Read more about iron in fruit or visit our iron-rich foods list.
Fruit on the whole is not a strong iron source but it does play a definite role in iron absorption. Fruit can often be a great source of vitamin C, a vitamin that can help you absorb the iron better in plant-based foods; golden seedless raisins are a poor source of vitamin C.
Despite this, as an example you can include tomatoes and green peppers with a whole grain main dish or with a bean-based dish to help you absorb more of the iron in your entire meal. A fresh papaya dessert along with your meal would also help because of the vitamins in the fruit. A glass of fruit juice is also a great strategy. Explore more about how these vitamin C items reduce the impact of iron blockers in your food even though they contain very little iron in themselves.