Do Peanuts Have Iron

Iron is an essential mineral that plays a vital role in the body’s overall health and well-being. It helps the body produce hemoglobin, which is responsible for transporting oxygen throughout the body.

However, iron deficiency is a common problem, especially among vegetarians and vegans. Therefore, it’s essential to include iron-rich foods like peanuts in your diet. But, do peanuts have iron? Let’s find out.

Nutritional Content of Peanuts

Peanuts are a nutrient-dense food that contains a variety of essential vitamins and minerals.

They are an excellent source of protein, fiber, healthy fats, and micronutrients like magnesium, phosphorus, and vitamin E. But, are peanuts high in iron?

Iron Content in Peanuts

Yes, peanuts contain iron. One ounce (28 grams) of dry-roasted peanuts contains approximately 0.6 milligrams of iron, which is about 3% of the daily recommended intake for most adults.

While this may not seem like a lot, every little bit of iron helps, especially for those who may be at risk of iron deficiency.

Iron Absorption in Peanuts

It’s not just about how much iron is in a food, but how much of it the body can absorb.

Unfortunately, the bioavailability of iron in plant-based foods is lower than that in animal-based foods.

Peanuts are no exception.

However, there are ways to improve iron absorption from peanuts.

One way is to eat them with foods high in vitamin C, like citrus fruits or bell peppers. Vitamin C can enhance the absorption of non-heme iron (the form of iron found in plant-based foods) in the body.


In conclusion, peanuts are a good source of iron, although they may not be considered a high-iron food. However, incorporating them into a balanced and varied diet can help increase your overall iron intake.

Additionally, it’s essential to consider factors like iron absorption and bioavailability when choosing iron-rich foods. Eating peanuts with vitamin C-rich foods can enhance iron absorption, making them a nutritious and delicious addition to any iron-rich diet.

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About the Author Adam

As a health and fitness writer, Adam combines his two passions—weightlifting and writing. With a creative writing degree under his belt, he spends his mornings lifting weights, his nights putting pen to paper, and eating too many snacks in between.

Health Disclaimer

  • Any products written about is not intended to diagnose, treat, cure, or prevent any disease.
  • Results may vary/may not be typical. 
  • This information does not constitute medical advice and it should not be relied upon as such. Consult with your doctor before modifying your regular medical regime.


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