Plums aren't usually the first food that comes to mind when you think of iron, but they offer a real, if modest, contribution — especially when eaten as dried prunes. Fresh plums contain about 0.17 mg of iron per 100 g, while dried prunes contain roughly 0.93 mg per 100 g. This calculator uses those USDA-based values to estimate the iron in any amount you plan to eat.
Enter your portion as grams, ounces, whole fruits, or cups; pick fresh plums or prunes; and choose an absorption scenario to see an estimate of how much iron your body may actually absorb. The results break down the calculation step by step so you can verify the math.
It's useful for anyone tracking iron intake for general wellness, vegetarian or vegan meal planning, pregnancy-related nutrition discussions, or simply learning which everyday foods contribute to your daily iron goal.
🟣 Plum Iron Calculator
How It Works
The calculator applies standard food-composition values from the USDA FoodData Central database. Fresh plums are listed at about 0.17 mg of iron per 100 g, while dried prunes contain about 0.93 mg per 100 g. Your portion is first converted to grams using the appropriate conversion — ounces × 28.35, whole fruits × average piece weight, or cups × packed weight — then multiplied by the per-gram iron content to give total iron in milligrams.
Step-by-Step Guide
Using the tool takes just a few seconds:
- Choose the food form. Select fresh plums or dried prunes. Dried prunes are more concentrated, so they contain more iron per gram.
- Enter your portion. Type a number and pick a unit: grams, ounces, whole fruits, or cups. The quick-fill buttons below the amount field insert common portions in one click.
- Pick an absorption scenario. Choose standard (8%), boosted by vitamin C (15%), or reduced by coffee, tea, or calcium (5%).
- Click Calculate iron. The result panel shows total iron, percent of the Daily Value, estimated absorbed iron, and a step-by-step breakdown of the math.
Use the reset button to clear the form and start a new calculation.
Worked Examples
Example 1: One cup of fresh plum slices (165 g).
Iron = (0.17 mg/100 g × 165 g) ÷ 100 = 0.28 mg. That is about 1.6% of the 18 mg Daily Value. At the standard 8% absorption rate, roughly 0.022 mg would be absorbed.
Example 2: Five dried prunes (about 47.5 g).
Iron = (0.93 mg/100 g × 47.5 g) ÷ 100 = 0.44 mg. At 8% absorption, about 0.035 mg would reach your bloodstream. Choosing the vitamin C scenario raises that estimate to about 0.066 mg.
Example 3: 3 oz of dried prunes (85 g).
Converting ounces to grams: 3 × 28.35 = 85.0 g. Iron = (0.93 × 85.0) ÷ 100 = 0.79 mg, about 4.4% of the Daily Value.
Reference Table
Typical values based on USDA FoodData Central entries for raw plums and dried prunes.
| Food | Iron (mg / 100 g) | Common portion | Iron per portion (mg) |
|---|---|---|---|
| Fresh plums, raw | 0.17 | 1 medium plum (66 g) | 0.11 |
| Fresh plums, raw | 0.17 | 1 cup sliced (165 g) | 0.28 |
| Dried prunes | 0.93 | 1 prune (9.5 g) | 0.09 |
| Dried prunes | 0.93 | 1 cup pitted (174 g) | 1.62 |
| Dried prunes | 0.93 | 100 g (about 10–11 prunes) | 0.93 |
For comparison, the Daily Value for iron used on nutrition labels is 18 mg per day for adults.
Tips & Limitations
Boost absorption: Pair plums or prunes with foods rich in vitamin C — a handful of strawberries, a citrus dressing, or sliced bell peppers — to increase non-heme iron absorption. Avoid drinking coffee or black tea with the same meal if you are trying to maximize iron uptake.
This is an estimate, not medical advice. Iron needs vary by age, sex, pregnancy status, and individual health conditions. If you are concerned about anemia or iron deficiency, talk to a healthcare professional and consider a blood test before changing your diet or taking supplements.
Portion weights are averages from USDA data. Actual plums and prunes vary in size, moisture content, and growing conditions, so real values can differ by 10–20%. The absorption multipliers (5%, 8%, 15%) are reasonable population averages, but individual absorption depends on your iron status, the rest of the meal, and other factors.
Frequently Asked Questions
Are prunes higher in iron than fresh plums? Yes. Drying removes water and concentrates nutrients, so prunes contain more iron per gram than fresh plums. Many people eat prunes specifically for their iron and fiber content.
Can plums help with iron deficiency? They can contribute modestly to your daily iron intake, but plums alone are not a high-iron food. Pairing them with vitamin C and other iron-rich plant foods is a more effective strategy. For reference, 100 g of cooked lentils provides about 3.3 mg of iron, and 100 g of cooked spinach provides about 2.7 mg.
Why does the Daily Value show 18 mg? The U.S. Food and Drug Administration set the Daily Value for iron at 18 mg per day, based on the dietary reference intake for premenopausal women, the group with the highest average requirement. Individual needs vary.
Should I take an iron supplement with prunes? Not without guidance. Iron supplements are not appropriate for everyone, and excessive iron can be harmful. If you think you need a supplement, ask a doctor or dietitian first.
Where do these values come from? The iron and portion-weight figures are drawn from the USDA FoodData Central database, and the absorption estimates reflect commonly cited figures for non-heme iron absorption. You can explore the official data at USDA FoodData Central and read the National Institutes of Health fact sheet on iron at ods.od.nih.gov.