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Are Bananas High in Iron?

A bowl of banana slices as a healthy snack
Bananas may be high in fiber but are low in iron (about 0.4 mg/100 g of fresh weight).

Bananas are a popular fruit around the world, and a staple food in many countries, especially those in Latin America, Asia, and Africa. 

Bananas are botanically considered a berry and nutritious food, but they are not high in iron.

The iron content in bananas is about 0.4 mg/100 g of fresh weight, which is considered low.

What Nutrients Do Bananas Contain?

One medium ripe banana is considered one serving, and this high-fiber fruit provides:

  • 110 calories
  • 0 grams fat
  • 1 gram protein
  • 28 grams carbohydrate
  • 15 grams of naturally occurring sugar
  • 3 grams fiber
  • 450 mg potassium

Bananas are an excellent source of other nutrients, such as:

  • Magnesium
  • Manganese
  • Potassium
  • Vitamin B6
  • Vitamin C

What Are Health Benefits of Eating Bananas?

  • Bananas are beneficial for cardiovascular health. They are rich in fiber and potassium, and low in sodium, which makes them an important part of the heart-healthy DASH (Dietary Approaches to Stop Hypertension) diet. 
  • Bananas are also good for digestion and are important in the BRAT diet (Bananas, Rice, Applesauce, Toast), commonly prescribed for patients with diarrhea or those who need a bland diet after stomach illness. Bananas contain resistant starch that may aid gut healing.
  • Bananas are easy-to-digest and the potassium content can help replace electrolyte loss that may occur with diarrhea or vomiting, 
  • Bananas may also help with weight control and consuming bananas may result in less weight gain over time.

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Image source: Getty Images

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4320136/ https://www.hsph.harvard.edu/nutritionsource/food-features/bananas/