What dried fruit is highest in iron? Exploring the best options

November 9, 2025 •

3 min read

While all fruits contain some iron, the process of drying them concentrates their nutrients, resulting in a higher iron content per gram. Dried apricots, in particular, stand out as one of the best sources for boosting your iron intake. Understanding what dried fruit is highest in iron can help you make smart dietary choices to support your overall health and prevent iron-deficiency anemia.

Quick Summary

A guide to the most iron-dense dried fruits, revealing the highest options and providing a comparison of popular choices. Includes strategies for enhancing iron absorption and practical tips for incorporating them into your diet.

Key Points

Dried Apricots Lead the List: Dried apricots are consistently the highest in iron among common dried fruits, providing around 5.8 to 6.3 mg per 100 grams.
Pair with Vitamin C: To maximize the absorption of non-heme iron from dried fruits, combine them with a vitamin C-rich food like citrus fruits, bell peppers, or berries.
Variety is Key: While apricots are high in iron, other dried fruits like prunes, raisins, and figs also offer iron and other beneficial nutrients such as fiber and antioxidants.
Moderation is Important: Dried fruits are calorie and sugar-dense due to water removal, so it is best to consume them in moderate portion sizes.
Consider Non-Fruit Sources: Although dried fruits are good, other plant-based foods like lentils, beans, and seeds often contain higher amounts of non-heme iron.
Avoid Iron Inhibitors: Drinking coffee, tea, or consuming dairy products close to an iron-rich meal can inhibit iron absorption, so it's best to space them out.

Dried Apricots Lead the Pack for Iron Content

When considering which dried fruit is highest in iron, dried apricots consistently top the list. According to data, dried apricots contain a significant amount of iron, with figures around 5.8 to 6.3 mg per 100 grams, depending on the source. This makes them a powerhouse snack for anyone looking to increase their iron intake, especially for vegetarians and vegans who rely on plant-based sources. Their rich orange color is indicative of their high beta-carotene content, which is converted to vitamin A in the body and plays a role in iron metabolism.

Comparing Popular Iron-Rich Dried Fruits

While dried apricots are a leading source, several other dried fruits also provide a healthy dose of iron. It's important to remember that the iron in plant-based foods, known as non-heme iron, is not absorbed as efficiently as the heme iron found in animal products. However, by pairing these foods with a source of vitamin C, you can significantly enhance your body's ability to absorb the mineral.


Dried Fruit	Iron Content (per 100g)	Key Nutritional Benefit	Serving Suggestion
Dried Apricots	5.8 - 6.3 mg	Rich in Vitamin A and Beta-Carotene	Add to oatmeal or trail mix for a quick boost.
Prunes	3.0 - 4.5 mg	Excellent source of dietary fiber, aids digestion	Eat as a standalone snack or blend into smoothies.
Raisins	1.9 - 2.6 mg	Good source of carbohydrates for energy	Sprinkle on salads, cereals, or yogurt.
Dried Figs	2.6 mg	High in dietary fiber and calcium	Enjoy as a snack or slice for cheese boards.
Dates	1.3 - 4.79 mg	Provides quick energy and essential minerals	Use as a natural sweetener in recipes or eat plain.

Benefits Beyond Iron

Dried fruits offer a wide range of nutritional benefits in addition to their iron content. Due to the dehydration process, their nutrients are highly concentrated, offering a potent source of vitamins, minerals, and fiber in a small serving. For instance, prunes are well-known for their soluble fiber, which can help lower cholesterol. The antioxidants found in many dried fruits, like apricots and dates, help protect the body from free radical damage and contribute to overall cellular health. They are also a convenient, nutrient-dense snack that can provide sustained energy for athletes or those with active lifestyles.

Maximizing Non-Heme Iron Absorption

Since the iron in dried fruits is non-heme, there are several effective ways to improve your body's absorption. Pairing dried fruits with a source of vitamin C is one of the most effective strategies.

Pair with Citrus: Combine dried apricots with oranges, lemon juice, or grapefruit segments. The vitamin C helps convert the non-heme iron into a more readily absorbable form.
Combine with Other Rich Sources: Mix dried fruits with a handful of nuts (like pistachios, which also contain iron) or sprinkle them over iron-fortified cereal.
Time Your Intake: Avoid consuming tea, coffee, or milk around the same time as your iron-rich dried fruits, as the polyphenols in tea/coffee and calcium in dairy can inhibit absorption.
Incorporate into Meals: Add raisins or dates to a salad with bell peppers and a lemon vinaigrette to combine iron and vitamin C in one dish.

Potential Drawbacks and Considerations

While dried fruits are a healthy addition to most diets, it's crucial to consume them in moderation. The concentration of nutrients also means a higher concentration of natural sugars and calories. For this reason, those monitoring their sugar intake, such as individuals with diabetes, should be mindful of their portion sizes. A small handful is typically sufficient to reap the benefits without overdoing it. Some people may also experience digestive discomfort from the high fiber content, so it's best to introduce them gradually into your diet.

Conclusion

For those seeking to boost their iron intake through diet, dried apricots are the clear winner among dried fruits, offering the highest concentration of this essential mineral. However, a variety of dried fruits, including prunes, raisins, and figs, also make valuable contributions and offer additional health benefits like fiber and antioxidants. By understanding how to pair these plant-based sources with vitamin C-rich foods and consuming them in moderation, you can effectively leverage them as part of a balanced and healthy nutrition plan. For individuals with significant iron deficiency anemia, dried fruits are a helpful dietary component but should be used in consultation with a healthcare provider and alongside other recommended treatments. A balanced approach ensures you get the most out of your nutrient-dense dried fruit snacks. For more on iron deficiency, see the resources from the Cleveland Clinic.

Frequently Asked Questions

Dried apricots generally have the highest iron content per 100 grams, with estimates ranging from 5.8 to 6.3 mg.

Raisins are a good source of iron, but they are not the highest. They contain about 1.9 to 2.6 mg of iron per 100 grams.

To increase non-heme iron absorption from dried fruit, pair it with a food rich in vitamin C, such as a glass of orange juice or a fruit salad with strawberries.

No, while dried fruit can help boost iron levels, relying solely on them is usually insufficient to treat iron deficiency, especially in moderate to severe cases. A balanced diet with various iron sources and potentially supplements is needed, and you should consult a doctor.

Prunes are a good source of iron, but they contain less than dried apricots. Prunes offer around 3.0 to 4.5 mg of iron per 100 grams.

Heme iron is found in animal products like meat and fish and is more easily absorbed by the body. Non-heme iron is found in plant-based foods, including dried fruit, and is less readily absorbed.

While it's difficult to consume dangerously high levels of iron solely from dried fruit, it's important to eat them in moderation due to their concentrated sugar and calorie content. Excessive iron intake over a long period can be harmful.