Are Bananas High In Iron

Are Bananas High In Iron? (Surprise?)

Iron is one of the most important minerals for the health of your body. This mineral preserves various bodily functions, reduces your risk of anemia, and keeps your immune system working properly.

Because of that, it’s incredibly important to consume iron-rich foods every day to avoid any deficiency of this mineral. Luckily, there are many foods rich in iron that you can include in your diet.

Some fruits are also high in iron, but unfortunately, not all of them. So, let’s take a look at bananas.

Are bananas a good source of iron?

Bananas are a rather poor source of iron. They contain only trace amounts of this mineral, so eating them can’t help you reach your daily recommended need for this nutrient.

On the bright side, including bananas in your diet can be a very good idea. They’re rich in manganese, potassium, vitamin B, and vitamin C. So, if you want to increase your intake of these nutrients, eating bananas is a great idea.

How much iron is in bananas?

One medium-sized contains about 0.3 mg of iron. This is only about 2% of how much of this mineral you need per day, which makes this fruit a poor source of iron.

So, to get any significant amount of iron just from eating bananas, you’d have to eat a lot of them. And that’s not possible or healthy, as this fruit is high in sugar and calories.

As a result, it’s best to consume other iron-rich foods to load up on iron.

On the other hand, one banana contains about 17% of your daily need for vitamin C. This micronutrient helps with the absorption of iron. So, if you eat bananas along with foods rich in iron, you can ensure better absorption of this mineral.

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Can you get enough iron from bananas?

Since one medium banana provides you with just about 2% of your daily need for iron, you can’t get enough of this mineral just by eating this fruit.

The only positive thing is that bananas contain vitamin C, which means that eating them can ensure better iron absorption. 

So, if you eat bananas with iron-rich foods, the vitamin C found in this fruit can help your body absorb all the iron from that particular food.

Aside from that, make sure to include a lot of other iron-rich fruits, like figs, dates, raisins, and prunes.

Are green bananas high in iron?

Green bananas contain about the same amount of iron as ripe, yellow bananas. So, it doesn’t matter which ones you choose – they’re unlikely to help you reach your daily need for iron.

Iron + Vitamin C at

On the bright side, green bananas are better for your digestive system. They contain more resistant starch, which benefits people with irritable bowel syndrome (IBS) and other digestive system issues.

Studies also show that this fiber helps reduce your risk of colon cancer. So, it can be a great idea to have some green bananas from time to time.

Is banana juice high in iron?

One cup of banana juice contains about 0.3 mg of iron, which is 2% of how much you need per day. So, drinking banana juice won’t help you load up on iron if you just consume this juice on its own.

Instead, try drinking other fruit juices that are higher in iron, such as prune juice, especially if your main dietary goal is to load up on iron.

On the bright side, banana juice contains a good dose of fiber, vitamin A, vitamin C, and calcium. So, it’s still a very healthy juice as long as it’s consumed in moderation.

Is banana bread high in iron?

One slice of banana bread contains around 0.8 mg of iron, which equals 5% of your daily need for this mineral

This is a higher amount than raw bananas because banana bread is made with other ingredients like butter, milk, or yogurt that help increase the iron content.

Still, it’s not a lot, so make sure to consume it alongside some other iron-rich foods.

What’s more, if you make banana bread yourself, you can reap a lot of health benefits from other nutrients, such as selenium, vitamin A, thiamin, and riboflavin.

But make sure to consume it in moderation, as it can be quite caloric.

Are banana chips high in iron?

A three-ounce serving of banana chips contains around 1.1 mg of iron – about 6% of your daily need.

This is more than fresh, raw bananas, but this amount of iron also comes with a lot more calories. 

In fact, this serving of banana chips contains 441 calories, most of which come from fats and carbohydrates.

So, eating too many banana chips can lead to weight and other weight gain-related issues.

Iron + Vitamin C at

The same serving also contains 30 grams of sugar, which is quite a lot. Consuming too much sugar, especially added and refined sugar, can increase your risk of high blood sugar levels and type 2 diabetes.

Because of that, banana chips should be consumed as part of a varied diet.

Can eating bananas help prevent iron deficiency anemia?

Bananas are very low in iron, so eating them is very unlikely to help you prevent anemia. Only foods very high in iron, as well as iron supplements, can help prevent iron deficiency anemia. So, bananas can’t help you with that.

Eating bananas can only help you avoid deficiencies of the following nutrients: vitamin C, vitamin B6, potassium, and manganese.

So, if you want to load up on iron or treat the symptoms of anemia, it’s best to choose other fruits.


Bananas, and all products made with bananas, are a poor choice for loading up on iron. They contain only trace amounts of this mineral, so they’re bad at helping you up your intake of this essential nutrient.

On the bright side, they contain several important nutrients like fiber, vitamin C, vitamin B6, potassium, and manganese, among others. So, they are a nutrient-dense and healthy fruit – just not rich in iron.

Sources: Nutrition Data, National Library of Medicine, and PMC