Medjool dates contain .89 milligrams of iron per 100 grams. Grams is a measure of weight. To put 100 grams in perspective, consider alternative measures for this food:
- 1 date equals 23 grams.
In the category of fruit, we excluded dried fruit from the Top 10 list and include only fresh fruit. You can assume that if the fresh version made the top 10 list, so too would the dried version.The food tested for the particular graph below can be described more specifically as:
Dates, medjool
Read more about iron in fruit or visit our iron-rich foods list.
Fruit as a food group is not a good source of iron but it does have a definite role in your iron metabolism. Fruit often is high in vitamin C which will actually help you utilize the iron in non-meat food items; medjool dates are a low source of vitamin C.
For instance, you can include tomatoes and green peppers with a grain-based main dish or with legumes to increase your absorption of the iron in your whole meal. A raw kiwi dessert along with your meal would also increase your iron metabolism because of the vitamin C in the fruit itself. A glass of fruit juice is another helpful strategy. Explore more about how these vitamin C fruits reduce the effect of iron inhibitors in your food even though they have little or virtually no iron themselves.