Do bananas have iron?

Do bananas have iron?

Do bananas have iron? Actually, bananas don’t contain any significant amount of iron. But, bananas are good for you…

How much Iron do we need daily?

Most people need about 8-18 mg of iron daily.

Women need more than men. Moreover, at least 10% of women are losing significantly more iron per menstrual cycle. They need more iron.

So, typically doctors suggest about 18 mg of iron for women. That’s even higher during pregnancy. Pregnant women need about 27 mg of iron per day.

On the other hand, men need less iron. Only 8 mg per day.

Banana nutrient content

Banana not only is a super convenient and healthy snack, but also it’s packed with nutrients.


100 grams of banana contains:

  • 89 calories,
  • 1.1 gr of protein,
  • 23 gr carbs,
  • 12 gr sugars,
  • 2.6 grams of fiber.

So, bananas contain some protein, but the calories come mainly from carbs. Additionally, bananas are rich in fibers as well. Most people need at least 28 grams of fiber daily. So, a banana can help you significantly meet the daily fiber recommended intake.

The best time to consume a banana is at breakfast or before exercise!


Also, 100 gr contains:

  • Iron (0.26 mg),
  • Magnesium (27 mg),
  • Phosphorus (22 mg),
  • Potassium (358 mg),
  • Zinc (0.15 mg),
  • Manganese (0.27 mg).

Bananas contain much more. Bananas have many traces of minerals, such as calcium.

Do bananas have iron?

Bananas contain only 0.26 mg of iron per 100 grams.

This is pretty low. We can’t depend on bananas to meet the daily recommended iron intake.

To make it more obvious, a medium banana contains only 0.3 mg of iron. Furthermore, a large banana may contain up to 0.4 mg of iron.

Other foods with more iron than a banana

Vegetables have iron

  • spinach (2.7 mg),
  • beet greens (2.6 mg),
  • kale (1.6 mg),
  • arugula (1.5 mg).

Seeds contain iron

  • pumpkin seeds (8.1 mg),
  • hemp seeds (8 mg),
  • sesame seeds (7.8 mg),
  • chia seeds (7.7 mg),
  • flaxseeds (5.73 mg),
  • sunflower seeds (5.2 mg).

Fruits are rich in iron

  • goji berries (6.8 mg),
  • raisins (2.6 mg),
  • figs (2 mg).

Banana smoothie rich in iron

Bananas may not contain any significant amount of iron, but they can be useful otherwise. It’s good for you to drink banana smoothies. They can significantly help you increase the intake of iron.

Just put it in a blender with other iron-rich foods. Spinach, kale, beet greens are all a good source of iron.

Don’t forget to add some seeds. Seeds are nutrient powerhouses. They contain huge amounts of minerals, such as iron or calcium.

Last, but not least, banana smoothie will give you energy, fibers, and all the protein you need.

Banana smoothies are ideal if you’re working out. Drink a banana smoothie either as a preworkout meal or as a post-workout snack.

You can also add a teaspoon of maca powder. It can speed recovery time.

So, do bananas have iron?

To sum up, bananas don’t have any significant amount of iron. But they’re useful, as they provide taste and the creamy effect we like at smoothies.

As banana smoothies are simple, tasteful, iron-rich meals, they certainly can help us meet our daily iron requirements.


  • (NIH) National Institutes of Health: Office of Dietary Supplements: Iron