Deglet Noor dates contain 1.0 milligram of iron per 100 grams. Grams is a measure of weight. To put 100 grams in perspective, consider alternative measures for this food:
- 1 cup equals 147 grams.
- 1 date equals 7 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, deglet noor
Read more about iron in fruit or visit our iron-rich foods list.
Fruit on the whole is not a strong iron source but it does play a definite role in iron metabolism. Fruit is often packed with vitamin C, a vitamin that will help you use the iron more completely in vegetarian foods; Deglet Noor dates are a meager source of vitamin C.
For instance, you may wish to include bell peppers and vine ripened tomatoes with a grain-based entrée or with a bean-based dish to help you absorb more of the iron in your whole meal. A fresh peach dessert with your dinner would also help because of the fruit’s vitamin content. A glass of fruit juice is also a clever strategy. Explore more about how these vitamin C fruits reduce the impact of foods that inhibit iron in your diet despite the fact that they have very little iron in themselves.