How much iron is in an avocado?

December 9, 2025 •

3 min read

According to data from the USDA, 100 grams of avocado contains approximately 0.6 milligrams of non-heme iron. While this is not a large amount, the fruit's accompanying vitamin C content is key to enhancing the absorption of iron from other plant-based foods.

Quick Summary

Avocados contain a small but notable amount of non-heme iron, approximately 0.6mg per 100g. They are more beneficial for iron intake by containing Vitamin C, which enhances the absorption of iron from other dietary sources.

Key Points

Iron Content: A 100g serving of avocado contains approximately 0.6mg of non-heme iron, a modest amount but not a primary source.
Absorption Aid: The key benefit of avocado for iron is its high vitamin C content, which drastically improves the body's absorption of non-heme iron from other foods.
Strategic Pairing: Combining avocado with other plant-based iron sources and vitamin C-rich foods is the best strategy for boosting your overall iron intake.
Red Blood Cell Health: Avocado also contains folate, vitamin A, and other nutrients vital for red blood cell formation and overall blood health.
Fuller Nutrient Profile: The value of avocado extends beyond iron, with benefits from healthy fats, fiber, and potassium contributing to a well-rounded diet.

Avocado's Iron Content Explained

Based on data from multiple nutritional sources, including the USDA, 100 grams of fresh avocado contains around 0.6 milligrams of iron. To put this in perspective, this accounts for roughly 3% of the Daily Value (DV) for iron, based on a standard 2,000-calorie diet. While a modest contribution, it is important to remember that the iron found in avocados is non-heme iron, the type found in plant-based foods, which is not as readily absorbed by the body as heme iron from animal sources. Therefore, it is important to consider the overall nutritional context, especially the presence of other nutrients that aid absorption.

How Avocado Helps Your Body Absorb Iron

Despite its relatively low iron count, the avocado plays a crucial role in enhancing overall iron absorption within the body. This is primarily due to its high content of vitamin C, also known as ascorbic acid. Vitamin C is a potent facilitator that captures non-heme iron and stores it in a more easily absorbable form. When you pair iron-rich plant foods with avocado, the vitamin C helps convert the non-heme iron into a more bioavailable ferrous ($Fe^{2+}$) form, significantly boosting your body's ability to utilize it. This means that while the avocado itself isn't an iron-rich superfood, its inclusion in a meal can make the iron from other foods work harder for you.

The Power of Pairing: Avocado and Vitamin C

To maximize the iron absorption benefits of avocado, consider pairing it with other foods rich in non-heme iron. Making a fresh guacamole with avocado, chopped tomatoes, and lime juice is a perfect example, as both tomatoes and lime are excellent sources of vitamin C. The healthy monounsaturated fats in avocado also enhance the absorption of fat-soluble vitamins like A, which is another nutrient vital for red blood cell formation. A balanced approach to meals can turn a simple avocado into a powerful dietary tool for better iron management.

Avocado vs. Other Iron-Rich Foods

While it’s easy to focus on avocado's iron content in isolation, a comparative analysis reveals its place within a broader diet. The following table contrasts avocado with other iron-rich foods, highlighting that while it is not a primary source, it offers a valuable combination of other nutrients.


Food (per 100g)	Iron (mg)	Iron Type	Key Co-Nutrients
Avocado (fresh)	~0.6	Non-heme	Vitamin C, Folate, Healthy Fats
Dried Apricots	2.66	Non-heme	Vitamin A, Copper
Cooked Lentils	3.3	Non-heme	Folate, Fiber, Protein
Beef (broiled)	2.6	Heme & Non-heme	Protein, Zinc, B Vitamins
Black Olives	4.2	Non-heme	Monounsaturated Fats, Fiber

Maximizing Your Iron Intake with Avocado

Incorporating avocado into your diet can support your iron intake, especially when done strategically. Here are a few practical tips:

Combine with legumes: Mix diced avocado into a lentil soup or a bean salad to increase iron absorption.
Enhance iron-rich salads: Top a salad of spinach (a source of non-heme iron) with sliced avocado and a citrus-based dressing to boost absorption.
Create nutrient-dense smoothies: Blend avocado with strawberries or a handful of kale to create a drink rich in both iron and vitamin C.
Serve alongside protein: Enjoy avocado as a side dish with lean meat or fish, which provides heme iron to complement the non-heme iron in the meal.
Make smart snacks: Pair avocado toast with a glass of orange juice to combine plant-based iron with its primary absorption-enhancer. The overall iron content may be small, but the nutritional strategy is sound.

Conclusion

In summary, while the amount of iron in an avocado is not remarkably high on its own, its presence of iron-enhancing vitamin C makes it a clever dietary addition. By pairing avocado with other plant-based iron sources, you can significantly improve your body's ability to absorb and utilize this vital mineral. Rather than relying on it as a primary iron source, view the avocado as a nutritional 'booster' that helps you get more out of the other healthy foods you consume.

For more information on maximizing iron absorption, consult resources like Healthline's guide on dietary iron and its enhancers: How to Increase the Absorption of Iron from Foods.

Frequently Asked Questions

Avocado is not considered a primary source of iron because its iron content is relatively low compared to other foods. However, it is an excellent source of vitamin C, which enhances the absorption of non-heme iron from other plant foods.

The amount of iron in a whole avocado varies by size. A standard, average-sized avocado contains about 1.1mg of iron. This amount contributes a small percentage to the average person's daily iron needs.

Avocado can indirectly help with anemia, especially iron-deficiency anemia. While it provides a small amount of iron, its vitamin C content helps the body absorb more iron from other foods, and it also contains folate, which is necessary for producing red blood cells.

The iron in avocado is non-heme iron, which is the type of iron found in all plant-based foods. It is less readily absorbed by the body compared to heme iron, which is found in animal products.

You can increase iron absorption by pairing avocado with other iron-rich foods, particularly those containing vitamin C. Examples include adding lime juice to guacamole or putting avocado on a salad with spinach and bell peppers.

Besides iron and vitamin C, avocados contain folate (vitamin B9), which is crucial for red blood cell synthesis, and vitamin A, which plays a role in mobilizing iron stores in the liver.

Yes, many fruits, especially dried fruits, contain significantly more iron than avocado. Examples include dried apricots, dried peaches, and dates. Black olives, which are also a fruit, are particularly high in iron.