Skip to Content

Are Raisins High In Iron? (Quick Facts)

Iron is an incredibly important mineral that we all need to get every day in adequate amounts. It helps preserve various bodily functions, boosts your immune system, and regulates your body’s temperature.

So, to avoid any problems with these processes, it’s vital to include a lot of iron-rich foods in your diet.

Luckily, there are many foods that can help you prevent iron deficiency and anemia.

For example, raisins are considered a good food to eat if you want to increase your intake of iron. But are they high in this mineral? How much do they actually contain?

Are Raisins High In Iron?

Raisins make for a very good source of iron, providing you with a solid amount in a single, small serving. In fact, most types of dried fruits are rich in iron, so eating them can help prevent iron deficiency and anemia.

On top of that, raisins contain a lot of other nutrients, such as manganese, potassium, copper, and vitamin B6, among others. So, you can get a lot more benefits from eating raisins than just upping your intake of iron.

How much iron is in raisins?

A one-ounce serving of raisins, which is about 60 raisins, contains 0.5 mg of iron3% of your daily need for this mineral. Since this is a very small serving, raisins make for a good source of iron.

One small box of raisins, which is often considered a standard serving as well, contains even more iron. So, getting a decent amount of iron from this food is very easy.

Raisins also contain small amounts of vitamin C, which is a nutrient that aids in the absorption of iron. 

So, your body is more likely to absorb the non-heme iron found in raisins with the vitamin C present in this dried fruit.

The reason why raisins are much higher in iron than fresh grapes is because they are dried. So, raisins contain only about 15% of water, whereas grapes contain 80% water. So, all the nutrients in raisins are much more concentrated.

So, you’re getting more vitamins and minerals in a smaller serving.

Can you get enough iron from raisins?

Raisins contain a good amount of iron in a single serving. It’s also very easy to consume more than the standard serving of raisins, so you can get as much as 17% of your daily need for iron just by eating this dried fruit.

Still, remember that raisins are rather high in calories because of their sugar content. So, try not to consume them in large quantities too often.

Instead, aim to add them to other iron-rich, vitamin C-rich foods and dishes to create a balanced meal that can help you prevent anemia and get enough iron each day.

Can eating raisins help prevent anemia?

Raisins are a good source of iron, which means that eating them can help treat the symptoms and prevent the development of anemia. This is because this mineral is incredibly important for the health of your cardiovascular system.

In addition, raisins also contain a good amount of copper and vitamins that help your body produce red blood cells and carry oxygen throughout your body. So, making raisins a part of your diet can reduce your risk of anemia.

This is important as it’s not only iron that’s responsible for reducing your risk of developing anemia. 

In fact, there are many more nutrients that are essential, such as protein, folate, vitamin B12, and several other minerals.

So, keep that in mind when choosing foods to include in your diet aimed at preventing anemia.

It might also be important to consume foods rich in these nutrients, including raisins, if you’re at a higher risk of anemia, especially after blood loss, childbirth, or surgery. 

This can help prevent severe symptoms of anemia and other serious issues.

Furthermore, it can be beneficial to consume raisins with a good source of vitamin C to ensure that all the iron in this dried fruit is getting absorbed by your body.

So, eat your raisins with foods like bell peppers, oranges, tomatoes, and strawberries.

Are golden raisins high in iron?

One ounce of golden seedless raisins contains 0.5 mg of iron, which means they contain the same amount of this mineral as regular raisins.

Plus, when it comes to other nutritional values, golden and regular raisins are virtually the same. So, it doesn’t matter which ones you choose when it comes to their mineral and vitamin content. 

Is raisin bread high in iron?

One large slice of raisin bread contains about 0.9 mg of iron, which equals 6% of your daily need for this mineral

This amount makes raisin break one of the best bread types to include on a diet that’s aimed at increasing your intake of iron and preventing anemia.

Raisin bread also contains a decent dose of fiber, thiamin, folate, manganese, and several other nutrients that are incredibly important for your health.

So, eating raisin bread from time to time can be an excellent choice for you.

Are raisin-based foods high in iron?

Whether a food containing raisins is high in iron depends strongly on other ingredients and the serving size. Most foods containing raisins provide you with some iron, but it might not be a substantial amount.

So, always make sure to read the nutritional label to ensure that you’re getting the nutrients you’re looking for from a certain food. 

And, as always, choose the least processed foods, as these are higher in nutrients.


Raisins are considered to be a food high in iron, as they contain a decent amount of this mineral in a single serving. 

Because of that, it’s easy to add them to other dishes like salads, increasing their iron content even more.

What’s more, raisins are rich in various other nutrients that can contribute to good health and disease prevention. For instance, they contain a lot of thiamin, riboflavin, vitamin B6, and many minerals – almost all you need.

So, consuming raisins in moderation is a great idea for optimal health.

Sources: Nutrition Data, PMC, NJPPP, and National Library of Medicine