Do Bananas Have Iron

Do Bananas Have Iron?

Yes, bananas do have iron. But not in significant content. 

But wait a minute. Hang on there while we ponder why you have come across this article. 

Is it because you have finally visited the doctor after experiencing sudden dizziness, cold hands and feet, and extreme weakness? And you thought, “Hey, aren’t bananas superfoods? Maybe they have the answer to my iron deficiency”. And voila, you came across this super helpful article. 

Do not fear at all. We can surely help you tread on this path with our support. 

By the end of this article, all your questions regarding whether bananas have iron shall be cleared. 

How Much Iron Is In A Banana?

An average banana of 100 grams has 0.3 mg of iron. Bananas have exceptionally low iron content. 

There is no need to be surprised about it as in general, fruits are pretty much low in iron. It depends on the size of the banana but overall, bananas are not a reliable source of iron. 

A banana of 9 inches or longer may contain 0.4 mg of iron while an extra small banana may contain around 0.21 mg. 

Iron in a 100 grams Banana

A 100 grams banana contains 0.3 mg of iron. 

It is around two percent of the daily iron intake for adults, which is extremely low. A value of 18 mg of iron is recommended for adults of both genders. 

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How Much Iron Is In A Small Banana?

A small banana has around 0.3 mg of iron. The size of a small banana can be from 6 inches to 7 inches.

It is very less, and one small banana isn’t enough to cover the daily iron intake. 

It is better to consume preferably two or more small bananas to cover the daily iron intake. However, keep in mind that eating too many bananas can lead to constipation. 

How Much Iron Is In One Medium Banana?

A medium banana of 118 grams has 0.3 mg of iron. The size of a medium banana can be from 7 inches to 8 inches. 

Although there is a difference in the size, the iron content in both small and medium is the same and again, less than the daily intake value. 

How Much Iron Is In Banana Peppers?

The iron in banana peppers is 0.6 mg. It is around three percent of the daily intake value. 

Compared to an average banana, banana peppers have significantly more amount of iron. 

Banana peppers are a suitable source of iron, and along with vitamin C, they help with iron absorption from the gut. 

How Much Iron Is In Banana Chips?

An average of 100 grams of banana chips contains a whopping 1.3 mg of iron. Can you believe it? So far, the highest iron content. 

It is about eight percent of the daily iron intake value in adult women and eighteen percent of the daily iron intake value in an adult male. 

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Importance of Iron

Iron is a crucial mineral needed in our body for growth and development. 

It helps our body to make hemoglobin, a protein that is present in red blood cells that helps carry oxygen from the lungs to all parts of the body, and myoglobin, a protein that provides oxygen to muscles. Our body also needs iron to make several hormones. 

Iron is very much needed for our bodies on a day-to-day basis. Yes, is needed but you have to consume it by taking your age and gender into consideration as it varies for different ages and genders. A pregnant woman needs 27 mg of iron while an adult woman aged between 19-50 years old will need 18 mg of iron. 

You can consume iron naturally from foods such as lean meat, lentils, spinach, seafood, poultry, nuts, raisins, kidney beans, etc. Did you know that your body absorbs iron from plant sources better when paired with any meat, poultry, and seafood and also foods that contain vitamin C, such as strawberries and tomatoes? 

You can also consume iron in the form of supplements. 

Fun fact: our body stores iron in our muscles, liver, spleen, and bone marrow. 

But why should that information concern you? You should know this because when your body does not get enough iron, it uses up the iron stored in the muscles, liver, spleen, and bone marrow. 

Iron deficiency can cause anemia, weakness, tiredness, lack of energy, and problems with concentration and memory. Anemia is so dangerous to the body, it makes the body more susceptible to infections.  

A natural consumption of iron from your diet, along with supplements, will help to keep iron deficiency at bay. 

Risks of Iron

Overconsumption of iron can be harmful to your health. Excessive consumption of iron can lead to upset stomach, nausea, constipation, abdominal pain, vomiting, and diarrhea. 

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It depends on how you are taking in that iron in your body. If you are consuming iron supplements on an empty stomach, you may experience the symptoms above. 

High doses of iron can cause inflammation in the stomach lining and even cause ulcers in some cases. And if it hasn’t scared you yet, in some extremely rare cases, an overdose of iron can lead to organ failure, coma, and even death. 

Now, the next time you try to be too smart and think that too many supplements will be good for you, imagine if you would like to be hospitalized for an iron overdose. 

Can Bananas Help Meet Our Daily Needs for Iron?

Yes, bananas can help meet our daily iron needs. But it is considered to be a poor source of iron overall. 

However, bananas do have a fair amount of vitamin C, which helps with iron absorption as it enhances it. If you feel like eating bananas is not helping with your iron intake, you can always pair them up with other iron-rich foods to boost iron absorption. This will cause your iron intake to increase. 

How to Boost Iron Absorption with Bananas?

The easiest way to boost iron absorption with bananas is to pair them with other iron-rich foods, such as bread or fortified cereals. 

A slice of bread contains 1 mg of iron, which is about six percent of the recommended daily iron intake value. Fortified cereals such as muesli or wheat biscuits are a powerhouse of iron. One serving contains 18 mg of iron, which is the exact recommended value for any adult. 

So, the next if you feel you are not getting enough iron from bananas, feel free to pair it up with any iron-rich food. 

P.S. Banana and muesli is a combo that you will regret not eating/ 

Can Eating Too Many Bananas Lead to Excess Iron Intake?

No and yes. No, eating too many bananas does not lead to excess iron intake but yes, eating too many raw bananas can lead to excess iron intake. 

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So, the science behind this is that raw bananas have higher iron absorption, which can be due to an increase of soluble carbohydrates that increase iron solubility. It is estimated that half of the iron consumed in raw bananas gets absorbed by the body. 

Therefore, even if their iron content is low or near zero, their absorption is generally high. 

Do Frozen or Dried Bananas Retain Their Iron Content?

Yes, frozen or dried bananas retain their iron content just fine. 

In fact, it has been noticed that flash-freezing bananas help keep all their nutrients intact. Similarly, dried banana helps keep the iron content intact. It does not budge at all from the 0.3 mg of iron. 

Can You Get Enough Iron from Bananas? (do bananas contain iron LSI)

Consuming at least two bananas regularly helps your body get enough iron. 

Bananas do contain iron even if it is really less. But the absorption of the iron from the bananas is high which results in your body getting enough iron. 


Is a banana rich in iron?

Not exactly but it has been found that cooked bananas have a higher percentage of iron than raw bananas. 

Is banana good for iron deficiency?

Yes, it is good for iron deficiency as it has enough iron content to battle iron deficiency. 


Bananas are a fine source of iron. Yes, they may not have enough iron to meet the recommended daily intake value but in some cases, their absorption level is high. 

Hope you have gotten enough information to help yourself !!

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