Are Green Bananas a Rich Source of Iron?

January 7, 2026 •

2 min read

While bananas are a good source of several vitamins and minerals, they are not a rich source of iron, with a 100g serving typically providing less than 1% of the daily value. This is also true for green bananas, which contain very low levels of this essential mineral.

Quick Summary

Green bananas contain only a small amount of iron, and are not considered a rich source. Plant-based iron, known as non-heme iron, is less bioavailable than animal-based sources. Various strategies can improve the absorption of iron from plant foods.

Key Points

Low Iron Content: Green bananas are not a significant source of iron, providing a very small percentage of the daily value.
Non-Heme Iron: Iron in bananas is non-heme, absorbed less efficiently than heme iron from animal products.
Resistant Starch Benefits: Green bananas' main benefit is resistant starch for gut health and blood sugar control.
Enhance Absorption: Pair plant-based iron with vitamin C and avoid inhibitors.
Alternative Iron Sources: Legumes, fortified cereals, dark leafy greens, and meat are better iron sources.

Green Bananas: Not an Iron Powerhouse

Green bananas are not a significant source of iron. Their iron content is low, averaging around 0.4 mg per 100 grams, a fraction of the iron found in iron-fortified cereals, legumes, and certain leafy greens.

Heme vs. Non-Heme Iron

Dietary iron comes in two types:

Heme Iron: Found in animal products, absorbed more easily.
Non-Heme Iron: Found in plant-based foods, less easily absorbed.

All iron in green bananas is non-heme, making its absorption less efficient.

Nutritional Comparison: Green vs. Ripe Bananas

As bananas ripen, their iron content remains low. Key nutritional changes occur in carbohydrates:


Nutrient	Green Bananas	Ripe (Yellow) Bananas
Primary Carbohydrate	Resistant Starch	Simple Sugars
Digestibility	Slower	Quicker
Glycemic Index	Low (~30)	Higher (~60)
Pectin Content	High	Lower
Iron Content	Low (~0.4 mg/100g)	Low (~0.4 mg/100g)

How to Enhance Non-Heme Iron Absorption

To improve non-heme iron absorption:

Pair plant foods with vitamin C sources.
Cook in cast iron cookware.
Soak/sprout legumes to reduce phytic acid.
Include garlic and onions.
Avoid inhibitors like coffee, tea, and dairy with high-iron meals.

The Real Nutritional Benefits of Green Bananas

Green bananas offer benefits from resistant starch and pectin. Resistant starch is a prebiotic fiber for gut bacteria, providing:

Improved Digestive Health.
Blood Sugar Regulation.
Increased Satiety.

Conclusion

Green bananas are not a rich source of iron. While nutritious due to resistant starch and fiber, their iron content is minimal. To meet iron needs, focus on diverse iron-rich foods and use absorption-enhancing strategies. Always consult a healthcare professional for personalized advice.

How to Include More Iron in Your Diet

Consider these strategies for increased iron intake:

Include more legumes.
Eat dark leafy greens.
Choose fortified foods.
Pair with citrus.
Utilize cast iron.

These strategies are more effective than relying on green bananas for iron.

Frequently Asked Questions

Yes, green bananas contain a small amount of iron (about 0.4 mg per 100g), but not enough to be considered a rich source.

No, it's non-heme iron, which is absorbed less efficiently than heme iron from animal products. Absorption is also affected by other foods.

They are good for resistant starch and fiber, benefiting gut health, blood sugar control, and satiety.

Pair them with vitamin C sources (like citrus) and cook with cast-iron pans.

No, both green and ripe bananas have similarly low iron content.

Consider lentils, chickpeas, beans, tofu, fortified cereals, and dark green leafy vegetables.

Pairing vitamin C with iron helps absorption. However, the very low iron in green bananas means the total iron intake will still be minimal. Pair orange juice with higher-iron foods.