Iron supports several bodily functions, boosts your immune system, and regulates your body’s temperature. Becoming iron deficient can negatively impact any of these, so it’s vital to include iron-rich foods in your diet.
Luckily, many foods fit into this category; for example, raisins.
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Are Raisins High or Low in Iron?
In common with other dried fruits, raisins are a good source of iron. They also contain other nutrients, such as manganese, potassium, copper, and vitamin B6, among others.
So, raisins certainly have a place in a healthy, balanced diet.
How Much Iron Is in Raisins?
A one-ounce serving of raisins (about 60 pieces) contains 0.5 mg of iron, 3% of the recommended daily intake. As many people eat far more than this in a sitting, raisins are a good source of iron for most.
Raisins also contain small amounts of vitamin C, which aids absorption of the non-heme iron found in fruits and vegetables.
Raisins are much higher in iron than fresh grapes, as they're dried, concentrating the nutrients.
Can You Get Enough Iron from Raisins?
As they're so easy to eat, you could get up to 17% of your recommended daily iron intake from raisins.
However, raisins are high in sugar and calories, so bear this in mind if you're trying to control your weight. If you are watching the calories, adding a few to foods rich in iron and vitamin C boosts the iron content of your meal.
Can Eating Raisins Help Prevent Anemia?
Besides iron, raisins also contain a good amount of copper and vitamins that help your body produce red blood cells. They also contain protein, folate, and vitamin B12, all of which help prevent anemia.
Eat your raisins with foods with a high vitamin C content, such as bell peppers, oranges, tomatoes, or strawberries, to further boost your iron intake.
Are Golden Raisins High in Iron?
One ounce of golden seedless raisins contains the same amount of iron as regular raisins. Their other nutritional values are almost identical as well.
Is Raisin Bread High in Iron?
One large slice of raisin bread contains about 0.9 mg of iron, 6% of the recommended daily intake; this makes raisin one of best iron sources among breads.
It also contains a good amount of fiber, thiamin, folate, and manganese.
Raisins are high in iron and easy to add to other dishes like salads. They're also rich in other nutrients, such as thiamin, riboflavin, vitamin B6, and many minerals.
Adding raisins to your diet in moderation could definitely boost your iron levels and benefit your health.