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Titulo: amount of iron in dates

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Publicado: Thursday 09 de April de 2026, 13:47 Hello, visitor! Article about amount of iron in dates: | Nutrition Facts Unveiled Dates provide a modest amount of iron, making them a helpful but not primary source for iron intake. Are Dates A Good Source Of Iron? | Nutrition Facts Unveiled. ENTER THE SITE Dates have long been celebrated for their natural sweetness and rich nutritional profile. Among the many nutrients they offer, iron often comes under scrutiny, especially for those looking to boost their iron levels through diet. But are dates really a good source of iron? The answer is nuanced. Dates do contain iron, but the quantity is moderate compared to other iron-rich foods. A typical 100-gram serving of dates contains approximately 0.9 milligrams of iron. Considering the recommended daily intake of iron varies between 8 mg for adult men and up to 18 mg for women of reproductive age, dates contribute only a small fraction toward this goal. However, they can be a valuable addition to an iron-conscious diet because they also offer vitamin C and other nutrients that aid in iron absorption. Types of Iron in Dates. Iron in food exists mainly in two forms: heme and non-heme. Heme iron, found in animal products like meat and fish, is absorbed more efficiently by the body. Non-heme iron, which is present in plant-based foods such as dates, has a lower absorption rate. Dates provide non-heme iron, which means your body absorbs it less readily than heme iron. Still, consuming vitamin C-rich foods alongside dates can enhance non-heme iron absorption significantly. So pairing dates with citrus fruits or bell peppers can turn them into a more effective dietary source of iron. Comparing Iron Content: Dates vs Other Foods. To get a clearer picture of where dates stand among common iron sources, let’s examine a comparison table highlighting the iron content per 100 grams of various foods: Food Item Iron Content (mg per 100g) Type of Iron Dates (Deglet Noor) 0.9 Non-heme Lentils (Cooked) 3.3 Non-heme Spinach (Cooked) 3.6 Non-heme Beef (Cooked) 2.6 Heme Dried Apricots 2.7 Non-heme. From this data, it’s clear that while dates do contribute to your daily iron intake, they’re not as concentrated in this mineral as lentils or spinach. Amount of iron in dates

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