Discover Which Indian Fruit is Rich in Iron: A Comprehensive Guide

November 6, 2025 •

4 min read

According to the World Health Organization, iron deficiency is one of the most widespread nutritional deficiencies globally, and it is a significant public health concern in India. As people become more health-conscious, a common question arises: which Indian fruit is rich in iron? While plant-based (non-heme) iron absorption is lower, combining the right fruits with other foods can make a considerable difference in boosting iron levels naturally.

Quick Summary

This guide explores a selection of fresh and dried Indian fruits with notable iron content, examining their nutritional profiles and explaining how to maximize non-heme iron absorption through strategic dietary pairings. Key Indian fruits discussed include mulberries, dates, dried apricots, and pomegranates.

Key Points

Dried Fruits are Potent: Dried Indian fruits like apricots and dates offer a concentrated source of non-heme iron due to the dehydration process.
Mulberries are a Top Performer: With approximately 2.6 mg of iron per cup, mulberries (shahtoot) are among the most iron-rich Indian fruits.
Vitamin C is Key for Absorption: Pairing iron-rich fruits with Vitamin C-rich foods like amla (Indian gooseberry) or citrus fruits significantly enhances the absorption of non-heme iron.
Dietary Habits Matter: Avoid consuming tea or coffee with meals to prevent tannins from inhibiting iron absorption.
Cook with Cast Iron: Using traditional cast iron cookware can naturally increase the iron content of your meals.
Pomegranate Offers Overall Health Benefits: While moderately high in iron, pomegranate's antioxidants and vitamin content also support hemoglobin levels and general health.

Understanding Iron in Fruits: Heme vs. Non-Heme

Iron is an essential mineral that plays a crucial role in carrying oxygen throughout the body via hemoglobin. There are two types of dietary iron: heme and non-heme. Heme iron is found in animal products and is more readily absorbed by the body. Non-heme iron, found in plant-based foods like fruits, vegetables, and grains, has a lower absorption rate. The good news is that this absorption can be significantly enhanced by combining non-heme iron sources with foods rich in Vitamin C, a strategy effectively used in traditional Indian diets.

The Leading Indian Fruits for Iron

Numerous fruits native to or widely available in India can contribute to your daily iron intake. Focusing on both fresh and dried varieties can offer different nutritional benefits.

Mulberries (Shahtoot): The Iron Powerhouse

Often referred to as 'shahtoot,' mulberries are a standout choice when considering iron-rich Indian fruits. A single cup of raw mulberries contains approximately 2.6 mg of iron, making it one of the most potent fruit sources available. Beyond their iron content, mulberries are rich in antioxidants and Vitamin C, which further aid in iron absorption, especially when eaten fresh. They are low in calories and can be enjoyed as a snack, added to smoothies, or sprinkled over yogurt.

Dried Apricots (Khubani): A Concentrated Source

While fresh apricots are nutritious, their iron content becomes highly concentrated when dried. Dried apricots (khubani) offer around 0.8 mg of iron per 100 grams. They are also a good source of fiber and Vitamin A, contributing to overall health. Their portability makes them a convenient snack for boosting iron levels on the go. Always opt for unsulfured dried apricots to avoid potential side effects and get the most nutritional value.

Dates (Khajoor): Sweet and Nutrient-Dense

Dates (khajoor) are another popular dried fruit known for their high iron and fiber content. With approximately 0.5 mg of iron per 100 grams, these naturally sweet treats are a common home remedy for anemia. Dates can be consumed on their own, stuffed with nuts, or incorporated into various Indian sweets and desserts. Their natural sugars also provide an excellent source of energy.

Amla (Indian Gooseberry): The Vitamin C Catalyst

While not exceptionally high in iron itself, Amla, or the Indian gooseberry, is a crucial ingredient for enhancing iron absorption from other plant-based sources. It is extremely rich in Vitamin C, which is essential for converting non-heme iron into a more absorbable form. Consuming a small piece of amla or its juice alongside your iron-rich meal can significantly boost your body's ability to utilize the mineral.

Pomegranate (Anar): A Classic Choice

Pomegranate (anar) is a delicious fruit that has long been recommended for improving blood health. It contains a moderate amount of iron, about 0.31 mg per 100 grams, but it is also packed with Vitamin A, Vitamin C, and antioxidants that support overall well-being. Its anti-inflammatory properties and ability to boost hemoglobin levels make it a staple in many Indian diets.

Enhancing Iron Absorption: The Indian Way

To get the most out of these iron-rich fruits, consider the following dietary strategies inspired by traditional Indian practices:

Pair with Vitamin C: Combine iron-rich foods with Vitamin C sources. For instance, have a bowl of pomegranate seeds with a splash of lime juice, or snack on soaked raisins and amla candy.
Avoid Tea and Coffee: Tannins in tea and coffee can inhibit iron absorption. It's best to avoid these beverages immediately before or after an iron-rich meal.
Use Cast Iron Cookware: Cooking with a cast-iron pan can naturally increase the iron content of your food.
Sprouting and Soaking: Traditional methods like soaking or sprouting legumes and grains reduce phytates, which interfere with iron absorption.

Comparison of Iron-Rich Indian Fruits


Fruit (Type)	Iron per 100g (Approx.)	Key Nutrient Pairing	Best Consumption Method
Mulberries (Fresh)	2.6 mg (per cup)	Vitamin C	Raw, in salads, or smoothies
Dates (Dried)	0.5 mg	Natural sugars	As a snack or in sweets
Dried Apricots (Dried)	0.8 mg	Vitamin A	As a snack or in trail mix
Pomegranate (Fresh)	0.3 mg	Vitamin C	As arils in salads or as juice
Amla (Fresh/Dried)	Aids absorption	High Vitamin C	Candied, juiced, or pickled
Jackfruit (Fresh)	0.99 mg (per cup)	Vitamin C	Raw (ripe) or cooked (unripe)

Sample Iron-Boosting Indian Diet Plan

Incorporating these fruits into your daily routine is simple and delicious. Here's a sample plan:

Morning: A handful of soaked raisins and dates on an empty stomach to kickstart your day.
Breakfast: Oatmeal topped with fresh mulberries and a sprinkle of pumpkin seeds.
Mid-Day Snack: A serving of dried apricots.
Lunch: A lentil (dal) dish cooked in a cast-iron pot, followed by a small bowl of pomegranate seeds.
Evening Snack: A cup of green tea (away from meals) and a piece of amla candy.
Dinner: A vegetable curry paired with a roti made from sprouted flour, and a glass of fresh orange juice to boost absorption.

Conclusion: A Balanced Approach to Iron-Rich Nutrition

Identifying which Indian fruit is rich in iron is a valuable step towards a more nutritious diet, especially for those prone to or dealing with anemia. While no single fruit can serve as a magic bullet, incorporating a variety of iron-rich fruits like mulberries, dates, and dried apricots, and pairing them with Vitamin C powerhouses like amla, can dramatically improve your body's ability to absorb this crucial mineral. Combined with a balanced diet featuring other iron-rich Indian staples like lentils, spinach, and nuts, you can effectively manage your iron levels and enhance your overall health and energy. Always consult a healthcare provider or a registered dietitian for personalized advice, especially if you suspect you have an iron deficiency.

For more information on iron deficiency and nutrition, visit the National Institutes of Health.

Frequently Asked Questions

Yes, dried fruits like apricots, dates, and raisins generally have higher iron content per serving than their fresh counterparts. This is because the dehydration process concentrates the nutrients.

To maximize iron absorption, pair non-heme iron fruits with foods high in Vitamin C, such as amla or oranges. It's also helpful to avoid drinking tea or coffee with your meals, as they can inhibit absorption.

Amla is not primarily known for its iron content, but rather for being exceptionally rich in Vitamin C. This makes it an excellent 'enhancer,' helping your body absorb iron more efficiently from other foods you eat.

For those with anemia, dried apricots, dates, and mulberries are excellent choices due to their concentrated iron. Combining these with a Vitamin C source like amla or pomegranate can further boost their effectiveness.

Yes, most of these fruits are suitable for children. Dried fruits like raisins and dates are popular, healthy snacks. However, always supervise small children and ensure fruits are cut into appropriate sizes to prevent choking.

There is no single 'best' time, but eating them with a source of Vitamin C can be beneficial. Some people prefer eating soaked dried fruits like raisins first thing in the morning to replenish iron levels.

Most fruits contain at least a small amount of iron, but the quantity varies significantly. Citrus fruits, for example, are prized more for their Vitamin C, which aids in absorbing iron from other foods, than for their own iron content.

Consider pairing iron-rich fruits with Indian staples like spinach (palak), lentils (dal), sesame seeds (til), and nuts. Cooking in a cast-iron utensil also helps.