Nutrition

Dried fruit comparison: which has the highest iron content?

Dried fruit is a great snack option for those who are looking to increase their intake of vitamins and minerals. It is a convenient and tasty way to get a variety of nutrients, including iron by stanleyskeldon
Estimated reading time: 3 min 30 sec
Dried fruit comparison: which has the highest iron content? Photo by Mariam Antadze on Pexels

Dried fruit is a great snack option for those who are looking to increase their intake of vitamins and minerals. It is a convenient and tasty way to get a variety of nutrients, including iron.

Iron is an essential mineral that helps carry oxygen from the lungs to the rest of the body. Without enough iron, a person can develop anemia, which can cause fatigue, weakness, and a range of other symptoms.

When it comes to choosing dried fruit for its iron content, there are a variety of options. In this article, we will compare some common types of dried fruit to determine which has the highest iron content.

1. Apricots

Apricots are a type of stone fruit that are popular in Mediterranean cuisine. When dried, they become a sweet and chewy snack that is high in iron. One cup of dried apricots contains approximately 4.5 milligrams of iron.

This is roughly 25% of the recommended daily intake for adult men and women.

2. Figs

Figs are a sweet and chewy fruit that are often used in desserts and baked goods. When dried, they can be enjoyed as a snack or added to salads for extra sweetness.

One cup of dried figs contains approximately 3.5 milligrams of iron, which is around 20% of the recommended daily intake for adult men and women.

3. Raisins

Raisins are dried grapes that are often enjoyed as a snack or added to baked goods and cereals. They are a good source of iron, with one cup containing approximately 2.5 milligrams of iron.

This is around 14% of the recommended daily intake for adult men and women.

4. Dates

Dates are a sweet and sticky fruit that are often used as a natural sweetener in baking. When dried, they can be enjoyed as a snack or added to salads and desserts.

One cup of dried dates contains approximately 2.4 milligrams of iron, which is around 13% of the recommended daily intake for adult men and women.

5. Prunes

Prunes are dried plums that are often used to promote digestive health. They are also a good source of iron, with one cup containing approximately 3.5 milligrams of iron. This is around 20% of the recommended daily intake for adult men and women.

Related Article Top dried fruits high in iron Top dried fruits high in iron

6. Peaches

Peaches are a type of stone fruit that are popular in the summertime. When dried, they become a sweet and chewy snack that is high in iron.

One cup of dried peaches contains approximately 3 milligrams of iron, which is around 17% of the recommended daily intake for adult men and women.

7. Apples

Apples are a classic fruit that are often eaten fresh or added to baked goods. When dried, they can be enjoyed as a snack or added to oatmeal and other cereals.

One cup of dried apples contains approximately 1.5 milligrams of iron, which is around 8% of the recommended daily intake for adult men and women.

8. Mangoes

Mangoes are a tropical fruit that are often enjoyed as a snack or added to smoothies and salads. When dried, they become a sweet and chewy snack that is high in iron.

One cup of dried mangoes contains approximately 1.6 milligrams of iron, which is around 9% of the recommended daily intake for adult men and women.

9. Pineapple

Pineapple is a tropical fruit that is often used to add sweetness to dishes. When dried, it can be enjoyed as a snack or added to trail mix and granola.

One cup of dried pineapple contains approximately 1.8 milligrams of iron, which is around 10% of the recommended daily intake for adult men and women.

10. Cranberries

Cranberries are a small, tart fruit that are often used to make sauce and juice. When dried, they can be enjoyed as a snack or added to salads and granola.

One cup of dried cranberries contains approximately 0.7 milligrams of iron, which is around 4% of the recommended daily intake for adult men and women.

Conclusion

Overall, dried apricots and figs are the two types of dried fruit that have the highest iron content. One cup of dried apricots contains approximately 4.5 milligrams of iron, while one cup of dried figs contains approximately 3.5 milligrams of iron.

However, all of the types of dried fruit listed in this article are good sources of iron and can be enjoyed as a part of a healthy diet.

Disclaimer: This article serves as general information and should not be considered medical advice. Consult a healthcare professional for personalized guidance. Individual circumstances may vary.

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