Dates contain roughly 0.9 mg of iron per 100 grams, which works out to about 0.08 mg in a single Deglet Noor date. That’s a modest amount, not the iron powerhouse that some wellness sources claim. A 100-gram serving (about four dates) provides around 5% of the daily iron needs for an adult man and closer to 5% for a premenopausal woman, who needs more than twice as much.
Iron Content by Variety and Serving Size
The two most common date varieties sold worldwide are Deglet Noor and Medjool, and their iron content differs slightly. Deglet Noor dates provide about 0.9 mg of iron per 100 grams. A single Deglet Noor date (roughly 7 to 8 grams) contains about 0.08 mg. Medjool dates are larger and heavier, so you get more iron per fruit simply because each one weighs more, but the concentration per gram is similar.
A practical serving of dates is usually three to four pieces. At that amount, you’re looking at somewhere between 0.25 and 0.4 mg of iron depending on the variety and size. That’s a small contribution to your daily total, but it adds up when combined with other plant-based iron sources throughout the day.
How Much Iron You Actually Need
The recommended daily iron intake varies significantly by age and sex. Adult men and women over 51 need 8 mg per day. Women between 19 and 50 need 18 mg. During pregnancy, the requirement jumps to 27 mg, according to the NIH Office of Dietary Supplements. Teen girls need 15 mg, while teen boys need 11 mg.
If you follow a vegetarian or vegan diet, you need nearly double these amounts. That’s because plant foods only contain non-heme iron, which your body absorbs less efficiently than the heme iron found in meat and seafood. This is especially relevant for dates, since all of their iron is non-heme.
Why Your Body Absorbs Less Iron From Dates
Up to 90% of the iron people consume through food is non-heme iron, and dates fall squarely in that category. Non-heme iron exists in an oxidized form that your body has to convert before it can actually use it. Your stomach acid starts this process, but the iron still needs to be reduced to a specific form before cells in your small intestine can absorb it.
The good news is that vitamin C significantly boosts this absorption. It works by chemically converting the iron into a form your gut can take in and by keeping it soluble as it moves from the acidic environment of your stomach into your small intestine. This effect is dose-dependent, meaning the more vitamin C you consume alongside iron-rich foods, the more iron you absorb. Pairing dates with citrus fruit, strawberries, or bell peppers at the same meal is a simple way to get more out of the iron they contain.
How Dates Compare to Other Dried Fruits
Dates are often grouped with raisins, prunes, and dried apricots as “iron-rich” dried fruits. In reality, dried apricots tend to lead the pack among dried fruits, with some varieties providing around 2.7 mg per 100 grams. Raisins typically fall in the range of 1.8 to 2.6 mg per 100 grams. Prunes offer roughly 0.9 to 1.0 mg per 100 grams, putting them on par with dates. So while dates are a reasonable source, they’re not the top choice if your primary goal is boosting iron intake through dried fruit.
Other Nutrients That Make Dates Worth Eating
Iron isn’t the strongest nutritional argument for dates, but several other nutrients are. A 100-gram serving (about four dates) provides roughly 6.7 grams of fiber, which covers about 25% of the recommended daily intake of 20 to 35 grams. That same serving delivers 696 mg of potassium, a mineral important for blood pressure regulation and muscle function. Dates also contain 15 mcg of folate per 100 grams, a B vitamin essential for cell growth.
For pregnant women specifically, dates have been studied for benefits beyond their nutrient profile. Research involving over 200 pregnant women found that eating six dates a day for four weeks before a due date was associated with softer cervical tissue at the start of labor, a shorter first stage of labor, and a reduced need for labor-inducing medication. These findings relate to compounds in dates beyond just iron, but they make dates a practical snack during late pregnancy, a time when iron needs are at their highest.
Getting More Iron From a Date-Based Snack
If you enjoy dates and want to maximize the iron you absorb from them, a few simple strategies help. Eat them alongside a source of vitamin C. A handful of dates with a small glass of orange juice, or dates stuffed with a citrus-based filling, gives your body the best shot at absorbing the available iron. Avoid pairing them with tea or coffee at the same meal, since tannins and polyphenols in those drinks inhibit non-heme iron absorption.
You can also think of dates as one piece of a larger iron strategy rather than a standalone solution. Combine them with other plant-based iron sources like lentils, chickpeas, spinach, or fortified cereals throughout the day. A single date won’t move the needle much, but a diet that consistently includes a variety of these foods adds up to meaningful iron intake over time.