Nutrition Diet: Which fruit is very high in iron and boosts absorption?

November 2, 2025 •

3 min read

According to the World Health Organization, iron deficiency is the most common nutritional disorder in the world. Addressing this often involves dietary changes, leading many to ask, "Which fruit is very high in iron?" The answer is often surprising, with concentrated dried fruits leading the way for boosting non-heme iron intake.

Quick Summary

This article explores the highest fruit sources of iron, focusing on nutrient-dense dried varieties like apricots, mulberries, and raisins. It explains the crucial difference between heme and non-heme iron and details how to significantly enhance non-heme iron absorption by pairing iron-rich fruits with foods high in vitamin C.

Key Points

Dried Apricots are a Top Iron Fruit: Because water is removed during dehydration, dried apricots offer a highly concentrated source of non-heme iron.
Non-Heme Iron is Less Absorbed: The iron found in fruits is non-heme iron, which the body does not absorb as efficiently as heme iron from animal sources.
Vitamin C Maximizes Absorption: Pairing non-heme iron-rich fruits with foods high in vitamin C significantly enhances the body's ability to absorb the mineral.
Other Fruits are also Good Sources: Besides apricots, other fruits like mulberries, raisins, figs, prunes, and dates are also good sources of dietary iron, especially when dried.
Mindful Eating is Essential: For those relying on plant-based iron, strategic food combinations are more important than just the amount of iron in a single food.

Dried Apricots: The Leading Iron-Rich Fruit

When considering which fruit is very high in iron, dried apricots stand out as one of the most potent options. The dehydration process removes water, concentrating the nutrients and significantly increasing the iron content per serving compared to their fresh counterparts. A half-cup serving of dried apricots can provide a substantial amount of non-heme iron, making them an excellent snack for those looking to increase their iron levels naturally. However, it is essential to remember that this iron is non-heme, meaning its absorption by the body is less efficient than heme iron found in animal products. This is where smart food pairing becomes crucial for maximizing health benefits.

The Difference Between Heme and Non-Heme Iron

Understanding the two forms of dietary iron is key to optimizing your intake from plant-based sources. Heme iron is found exclusively in animal-based foods like red meat, poultry, and seafood and is easily absorbed by the body. Non-heme iron, on the other hand, is present in plant-based foods, including fruits, vegetables, grains, and nuts. The body absorbs only a small fraction of non-heme iron, so vegetarians, vegans, and others relying on plant sources may need a higher intake to meet their needs.

Other Notable Fruits High in Iron

While dried apricots are a top contender, several other fruits also offer a good amount of non-heme iron, especially in their dried form.

Mulberries: Both fresh and dried mulberries are excellent sources of iron, with a cup of raw mulberries containing a notable amount. They also provide vitamin C, which aids in iron absorption.
Raisins: These dried grapes are a concentrated source of iron, along with other essential minerals like potassium.
Dried Figs: Providing a good dose of iron, dried figs also contain fiber and calcium. The calcium can inhibit some iron absorption, so pairing with vitamin C is still recommended.
Prunes: Dried plums, or prunes, are known for their high fiber content but also contribute a decent amount of iron.
Dates: This sweet dried fruit is rich in iron, antioxidants, and fiber.
Dried Peaches: A half-cup of dried peaches contains a significant amount of iron and is rich in vitamin C, which helps with absorption.
Watermelon: This fresh fruit provides iron and is rich in vitamin C, enhancing the iron's bioavailability.
Black Olives: Surprisingly, black olives contain a high amount of iron, with one cup providing a substantial portion of the daily value.

How to Maximize Iron Absorption from Fruit

Since the non-heme iron in fruit is less bioavailable, strategic food pairings are key to getting the most out of your iron-rich snacks. The most effective strategy is to combine non-heme iron sources with foods rich in vitamin C. Vitamin C, or ascorbic acid, captures non-heme iron and stores it in a form that the body can absorb more easily.

Best Pairings for Increased Iron Absorption:

Snack Combination: Mix dried apricots or raisins into a bowl of strawberries or add them to a smoothie with orange juice.
Breakfast Idea: Sprinkle mulberries on fortified cereal and add some berries or citrus fruit slices.
Salad Topping: Add dried figs or mulberries to a spinach salad with bell peppers and a citrus-based dressing.
Cooking Tip: Add tomatoes, a good source of vitamin C, to dishes containing iron-rich foods like beans or lentils.

Comparison of Iron Content in Selected Fruits

To illustrate the concentration effect of drying, here is a comparison of the iron content in a selection of fresh and dried fruits.


Fruit (100g)	Form	Iron Content (mg)
Apricots	Dried	6.3
Mulberries	Raw	1.9
Figs	Dried	2.9
Raisins	Dried	2.6
Peaches	Dried	2.3
Dates	Dried	4.8
Watermelon	Fresh	0.24
Strawberries	Fresh	0.4

Conclusion: Making Smart Choices for Optimal Iron Intake

While animal products provide the most easily absorbed form of iron, fruits, especially dried ones, can be a valuable part of a diet aimed at boosting iron levels. Dried apricots are a standout choice for their concentrated iron content, but other dried fruits like mulberries, raisins, and figs are also excellent additions. The key to success is understanding that the iron in fruit is non-heme and requires the assistance of vitamin C for maximum absorption. By pairing iron-rich fruits with sources of vitamin C, you can create delicious and effective combinations that naturally support healthy iron levels.

For more in-depth information on dietary iron, consult the National Institutes of Health fact sheet for professionals.

Frequently Asked Questions

Dried apricots are considered one of the fruits with the highest iron content due to the nutrient concentration that occurs during the drying process.

Dried fruits have a higher iron content per serving because the dehydration process removes water, concentrating the minerals and nutrients.

The best way to increase non-heme iron absorption from fruits is to consume them along with foods rich in vitamin C, such as citrus fruits, bell peppers, or strawberries.

Other fruits rich in iron include mulberries, raisins, figs, prunes, and dates, with olives also containing a high amount.

Yes, coffee and tea contain tannins that can inhibit non-heme iron absorption. It is best to consume these beverages between meals rather than with iron-rich foods.

Yes, because the non-heme iron found in plant-based foods is less readily absorbed than heme iron from animal products, vegetarians and vegans may need a higher daily iron intake.

Common symptoms of iron deficiency include extreme fatigue, weakness, pale skin, cold hands and feet, brittle nails, and a fast heartbeat.