Prune puree contains 2.7 milligrams of iron per 100 grams. Grams is a measure of weight. To put 100 grams in perspective, consider alternative measures for this food:
- 2 tbsp equals 36 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 puree
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 your ability to absorb iron. Fruit often is a great source of vitamin C, a vitamin that will assist you in using the iron better in plant-based food items; prune puree is a low source of vitamin C.
Nonetheless, as an example you can include bell peppers and vine ripened tomatoes with a whole grain main dish or with beans to improve your metabolism of the iron in your whole meal. A raw kiwi dessert with your dinner would also help because of the vitamins in the fruit itself. A glass of fruit juice is also a good plan. Read more about how these vitamin C items reduce the effect of iron inhibitors in your food even though they contain very little iron in themselves.