Does Blueberry High in Iron? Separating Fact from Fiction

November 21, 2025 •

4 min read

While often praised for their high antioxidant content, the reality is that blueberries are not particularly high in iron. This popular and delicious superfood contains a moderate amount of non-heme iron, which is the type found in plant-based sources.

Quick Summary

Blueberries contain non-heme iron, a form less efficiently absorbed than heme iron from animal sources. Their health benefits stem more from antioxidants than high iron concentration, which is low compared to other plant-based iron sources and meats.

Key Points

Iron Content is Low: A one-cup serving of blueberries contains only about 0.41mg of non-heme iron, making them a poor source of this mineral.
Not a Primary Source: Blueberries should not be relied upon as a main source of iron, especially for individuals at risk of deficiency.
Absorption is Limited: The high polyphenol content in blueberries can inhibit the body's absorption of non-heme iron.
Prioritize Iron-Rich Foods: Excellent iron sources include lean red meat, lentils, spinach, and fortified cereals, which contain significantly more iron.
Enhance Absorption: To maximize iron intake from plant sources, pair them with foods rich in vitamin C, like strawberries, bell peppers, or citrus fruits.
Focus on Antioxidant Benefits: The primary health benefits of blueberries come from their high antioxidant levels, which support heart, brain, and immune health, not from their modest iron content.

The Truth About Blueberries and Iron

Despite their reputation as a superfood, blueberries are not a significant source of dietary iron. For instance, a one-cup serving of raw blueberries contains approximately 0.41 milligrams (mg) of iron, which is only a small fraction of the recommended daily intake for adults. The type of iron found in blueberries is non-heme iron, which is also present in other plant-based foods.

Non-heme iron is known to be less bioavailable, meaning the body does not absorb it as efficiently as heme iron, which is found in animal products like red meat. The presence of high levels of polyphenols and antioxidants in blueberries has been shown in some studies to significantly decrease non-heme iron absorption, even though the fruit also contains some vitamin C, which typically enhances absorption. This creates a complex picture where the fruit's overall impact on iron intake might be minimal.

Blueberries in the Context of a Balanced Diet

Because of their low iron content, blueberries should not be relied upon as a primary source of this essential mineral, especially for individuals at risk of iron deficiency, such as pregnant women or those with a vegetarian or vegan diet. Instead, they are best enjoyed for their other considerable health benefits, which include high levels of antioxidants, vitamin C, and fiber. For those aiming to boost their iron levels, it's more effective to focus on iron-rich foods and strategically combine them with iron absorption enhancers like vitamin C.

Comparing Iron Content: Blueberries vs. Other Foods

To understand why blueberries are not a go-to for iron, it's helpful to compare their iron content to other common foods. The following table illustrates the significant difference in iron levels across various dietary sources.


Food (per cup)	Type of Iron	Approximate Iron Content	Notes
Blueberries	Non-Heme	~0.41 mg	Provides antioxidants, but low in iron.
Cooked Lentils	Non-Heme	~6.6 mg	Excellent plant-based source, much higher than blueberries.
Cooked Spinach	Non-Heme	~6.4 mg	High iron content, though absorption is affected by oxalates.
Red Meat (Beef)	Heme & Non-Heme	~1.5–2.4 mg	Highly bioavailable heme iron.
Pumpkin Seeds	Non-Heme	~11.4 mg	Very high iron content for a plant-based food.
Fortified Cereal	Non-Heme	~8.7 mg	A reliable source, but depends on the brand.

Maximizing Iron Absorption from Plant-Based Foods

For those relying on plant-based diets or simply looking to get the most out of their food, enhancing non-heme iron absorption is key. Here are some strategies:

Combine with Vitamin C: As mentioned, pairing non-heme iron sources with vitamin C-rich foods can significantly improve absorption. An example is adding strawberries (which have much more vitamin C than blueberries) to a spinach salad. Other excellent sources include citrus fruits, bell peppers, and broccoli.
Avoid Inhibitors: Certain substances can hinder iron absorption. It is recommended to avoid consuming dairy products, coffee, and tea within a few hours of an iron-rich meal, as their components can interfere with the process.
Cook in Cast-Iron: Cooking acidic foods in a cast-iron skillet can increase the iron content of your meal.
Diversify Your Diet: Incorporate a variety of plant-based iron sources into your meals. This includes legumes, nuts, seeds, and leafy greens.

The Broader Health Benefits of Blueberries

While they may not be an iron powerhouse, blueberries offer a wide array of other health advantages that make them a valuable part of any diet. These benefits are primarily derived from their rich antioxidant profile, specifically flavonoids called anthocyanins.

A List of Blueberry Health Benefits:

Supports Heart Health: Regular consumption may help lower blood pressure and reduce harmful LDL cholesterol.
Boosts Brain Function: The antioxidants in blueberries are known to help combat inflammation and may improve memory and cognitive function.
Regulates Blood Sugar: Their low sugar content and fiber, combined with flavonoids, may help improve insulin sensitivity.
Maintains Eye Health: Antioxidants may help guard against age-related macular degeneration and improve blood flow to the eyes.
Strengthens Immunity: Blueberries support a healthy gut microbiome, which is essential for a strong immune system.
Aids Post-Workout Recovery: The fruit may help reduce muscle damage and inflammation after strenuous exercise.

Conclusion: The Final Word on Blueberries and Iron

Ultimately, the answer to the question, "Does blueberry high in iron?" is no. Blueberries are not a significant source of iron and are best enjoyed for their antioxidant properties and other numerous health benefits. For those with iron deficiency or specific dietary needs, focusing on food sources with higher and more bioavailable iron content, such as meat, lentils, or fortified cereals, is a more effective strategy. By consuming a diverse diet, you can enjoy the many advantages of blueberries while ensuring your body receives all the necessary minerals from a variety of sources. For more information on incorporating fruits into your diet, consider consulting a reliable resource like the USDA SNAP-Ed Connection.

Frequently Asked Questions

No, blueberries are not considered a good source of iron. A single cup contains only about 0.41mg of non-heme iron, which is a very small portion of the recommended daily intake.

Blueberries contain non-heme iron, which is a type of iron found in plant-based foods. Non-heme iron is not as easily absorbed by the body as heme iron, which is found in animal products.

The iron in blueberries is poorly absorbed primarily because of the fruit's high polyphenol content. These compounds can bind to non-heme iron and inhibit its uptake in the digestive tract.

For fruits, options like prune juice and mulberries contain more iron than blueberries. Black olives also offer a good amount of iron.

To improve non-heme iron absorption, combine plant-based iron sources with foods high in vitamin C. For example, add strawberries or bell peppers to your meal.

Freezing or baking blueberries can decrease their nutritional content, so raw blueberries are generally considered more nutritious. However, the iron content is low regardless of the preparation.

Blueberries are excellent sources of antioxidants, vitamin C, and fiber. They are known for supporting heart and brain health, and for their anti-inflammatory properties.