Raisins Iron Content – How Much Iron Does Raisin Have?

raisins iron content

Raisins are sweet, tasty, and nutritious. No wonder they are a great snack or add-on to your dishes.

But did you know that raisins are also rich in iron? There is a good amount of iron in raisins, which is why it is a must-have for those who want to increase their iron levels.

Keep reading to learn more about the iron content in raisins. We will also share with you some ways to increase the iron you get from raisins and everything you need to know about this food and its benefits.

Iron Content In Raisins

Compared to many fruits, raisins have a good amount of iron in them.

Yet, it is worth noting that simply eating raisins is not enough to boost your iron intake. You would also need to make sure that you consume other foods that are rich in iron.

Now, to take a look at the amount of iron in raisins, let us look at some figures. For instance, a small pack of seedless raisins offers up to 0.8 milligrams of iron.

While this may sound like a decent amount, it is not enough to meet your daily iron requirement. In fact, premenopausal women need up to 18 milligrams of iron per day. Thus, a small box of raisins offers about 4 percent of the RDA for women between 11 and 50 years old.

The type of iron you get from raisins is called nonheme iron. This is absorbed by your body during digestion. But do take note that certain foods tend to limit the amount of iron your body gets.

It is all about the phytic content in food such as grains and legumes. These foods, for instance, have phytic acid that decreases iron absorption.

A good way to improve iron uptake when you eat raisins is by consuming it with foods rich in vitamin C. You can rinse raisins down with some citrus juice such as orange, pineapple, or grapefruit. Or, you can consume raisins with other foods that are rich in vitamin C such as sweet potatoes, strawberries, kiwi fruit, and green leafy vegetables.


Raisins are a notable source of iron, specifically nonheme iron. This mineral is what your body needs to produce ample levels of red blood cells, which carries oxygen to your tissues and blood.

Without iron, your body will fail to deliver oxygen in the body, which can impact your health. If the depletion is severe, it can lead to iron deficiency anemia.

With this in mind, you need to make sure that you are consuming enough iron-rich foods in your diet daily. Make it a point to add raisins to your diet as it is packed with iron, as well as other nutrients that your body needs. Munch it on its own as a snack or simply add as a topping to your salad and other dishes.

No matter how you prefer it, you can rest assured that this food is absolutely nutritious and satisfying!

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