Are Prunes High In Iron?

Are Prunes High In Iron? (The Best Source Of Iron?)

Prunes, or also dried plums, are very popular and known to improve several health conditions. They’re delicious, can be added to a wide variety of dishes, and are widely available in all grocery stores and supermarkets.

Even though prunes are rich in various nutrients, many people these days look for foods to help them reach their dietary goals, such as getting more iron.

So, can eating prunes help you do that? Are prunes high in iron?

Are prunes high in iron?

Prunes aren’t too high in iron, but they still contain some of this essential mineral. Even though prunes are rather high in sugar and calories, they’re a great source of several essential vitamins as long as you consume them in moderation.

Because of that, it’s a good idea to add them to your diet, especially as it’s very easy to do so.

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How much iron is in prunes?

Half a cup of prunes contains 0.5 mg of iron. This isn’t a lot, especially since prunes are very caloric. Because of that, eating prunes can’t help you reach your dietary need for iron.

On the bright side, prunes are still high in other nutrients and come with a lot of health benefits. So, adding them to your diet in small amounts can help you reap wonderful benefits, even if small amounts of iron.

How much iron is in prunes?
How much iron is in prunes?

A half-cup serving of uncooked prunes contains 0.8 mg of iron, which is slightly higher than stewed prunes. This is because cooking, especially in water, flushes out some minerals and vitamins, lowering the nutritional value of the foods you eat.

But it still doesn’t mean that you should follow a diet based primarily on raw foods, as some of them require cooking and are even better digested by your body.

Can you get enough iron from prunes?

A single half-cup serving of prunes provides you with 7% of your daily need for iron. This is a pretty good amount for this serving, so eating this dried fruit can definitely help you get enough iron.

What’s more, prunes are rich in vitamin C, providing you with 11% of your daily requirement for this vitamin in the same serving

Also called ascorbic acid, vitamin C is a nutrient that helps improve the absorption of iron.

So, your body is more likely to absorb more non-heme iron found in prunes.

Aside from that, prunes are also very high in iron. In fact, the serving size mentioned above provides you with 19% of your daily need for this nutrient, which is a lot.

Iron + Vitamin C at

Fiber helps keep your digestive system healthy and prevents some digestive issues like indigestion, constipation, and even acid reflux.

When your digestive system is healthy, it’s more likely to absorb nutrients like iron. So consuming foods rich in fiber is also incredibly beneficial for maintaining good levels of iron in your body.

Can eating prunes help prevent anemia?

Prunes are very rich in iron, which is one of the most important nutrients for anemia prevention. 

So, eating prunes is very beneficial for preventing this and other cardiovascular conditions from developing.

Prunes are also rich in copper, a mineral that helps maintain healthy bones, blood vessels, nerves, and immune function. It also contributes to healthy iron absorption by aiding in the production of red blood cells.

So, these two minerals together are very important for the prevention of anemia.

Plus, as mentioned above, prunes contain a good amount of vitamin C, which helps with the absorption of iron. 

Because of that, your body is more likely to absorb the non-heme iron that prunes contain.

As you can see, eating prunes can greatly help prevent iron deficiency anemia.

Are prunes healthy?

Prunes are relatively high in calories and sugar. This might make you think that they’re bad for your blood sugar levels, but it’s actually the opposite.

Studies show that this might be because prunes increase the levels of adiponectin, which is a hormone that helps regulate your blood sugar levels. This is very beneficial, especially as it can decrease your risk of obesity and type 2 diabetes.

Prunes are a great source of vitamin K. This fat-soluble micronutrient plays a key role in blood clotting and bone metabolism, making it a very important vitamin.

What’s more, along with the high vitamin K content and their anti-inflammatory properties, prunes have been shown to prevent bone loss and reverse bone loss that has already occurred. Because of that, they may aid in preventing osteoporosis and osteopenia.

A single serving of prunes also provides you with a good amount of potassium. As one of the most important minerals in your body, potassium helps control fluid balance, muscle contractions, and nerve signals.

Prunes are a great source of vitamin K
Prunes are a great source of vitamin K
Iron + Vitamin C at

What’s more, eating foods high in potassium can help lower your blood pressure and offset the negative effects of dietary sodium. Because of that, potassium can help protect you against stroke, osteoporosis, and kidney stones.

Prunes and prune juice are very popular choices for relieving constipation. This is because prunes are a good source of insoluble fiber that helps move food down your digestive tract.

Prunes also contain sorbitol, a sugar alcohol that has natural laxative effects. As a result, many doctors and experts recommend drinking some prune juice if you suffer from constipation for instant relief.

Just like all fruits and veggies, prunes are very rich in several types of antioxidants. Prunes have a very high concentration of antioxidants that improve bone health and reduce the risk of heart disease and diabetes.

These antioxidants also have powerful anti-inflammatory effects, which help prevent the development of various chronic conditions caused by cell damage. As a result, adding prunes to your diet can help you stay as healthy as possible.

Can you take in too much iron from prunes?

Since prunes don’t contain too much iron, adding them to your diet won’t allow you to take in too much of this mineral. In fact, it’s important to add other iron-rich foods to your diet to ensure that you’re taking in enough iron, as it’s a crucial mineral for your optimal health.

All foods have different nutritional profiles, so that’s why it’s important to consume a varied diet and get all the different vitamins and minerals from it.

The iron found in prunes is non-heme iron, which means that it’s harder for your body to absorb than heme iron found in animal-derived foods. As a result, you might be even less likely to take in all the iron from prunes.

To combat this issue, it’s a good idea to consume vitamin C-rich foods, which are known to improve iron absorption and contribute to good health.

This way, you can be sure to get as much of the iron from prunes as possible.

Is prune juice high in iron?

A single glass of prune juice contains 3.0 mg of iron. This is a lot, so prune juice makes for a great source of dietary iron.

Because of that, doctors often recommend drinking prune juice for people dealing with anemia and low red blood cell count. What’s more, drinking prune juice can help reduce blood pressure and improve your cardiovascular health.

Is prune juice high in iron?
Is prune juice high in iron?

Raw prunes have the same effect, but prune juice is better as the nutrients in it are more concentrated.

Aside from the high iron content, prune juice is a good source of antioxidants, vitamins, and fiber. Because of the high amount of these nutrients, drinking prune juice works as a laxative. This can help maintain a healthy digestive system and prevent constipation even better than prunes.

When drinking prune juice, though, make sure to do so in moderation as it’s very high in sugar and calories.

Prunes don’t contain too much iron, but they contain other healthy nutrients that may help keep your blood healthy and prevent anemia, among other issues.

Eating prunes and drinking prune juice also provide you with a lot of health benefits, so it’s a good idea to include them in a healthy, balanced diet.