Prune juice contains 1.1 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 256 grams.
- 1 fl oz equals 32 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:
Prune juice, canned
Read more about iron in fruit or visit our iron-rich foods list.
Fruit for the most part is not a great iron source but it can have a definite role in your iron metabolism. Fruit can be packed with vitamin C which will actually help you use the iron in vegetarian foods; prune juice is a low source of vitamin C.
Despite this, for instance you can include vine ripened tomatoes and green peppers with a whole grain main dish or with a bean-based dish to improve your absorption of the iron in your whole meal. A raw cranberry dessert with your dinner would also help because of the vitamin C in the fruit itself. A glass of fruit juice is also a good plan. Learn more about how these vitamin C fruits reduce the impact of iron blockers in your food even though they have very little iron in their own right.