Dehydrated bananas or banana powder contain 1.1 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 cup equals 100 grams.
- 1 tbsp equals 6 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:
Bananas, dehydrated, or banana powder
Read more about iron in fruit or visit our iron-rich foods list.
Fruit for the most part is not a good source of iron but it does play an important role in your ability to metabolize iron. Fruit often is a great source of vitamin C and vitamin C can help you metabolize the iron better in plant-based food items; Banana powder or dehydrated bananas are a poor source of vitamin C.
Still, as an example you can include peppers and tomatoes with a grain-based salad or with legumes to improve your metabolism of the iron in your meal as a whole. A raw orange dessert with a meal would help as well because of the fruit’s vitamin content. A glass of fruit juice is another good move. Learn more about how these vitamin C fruits reduce the effect of iron blockers in your food despite the fact that they have very little iron in their own right.