What Fruit Had Iron in It? A Guide to Iron-Rich Fruits

December 20, 2025 •

4 min read

Iron deficiency is one of the most common nutrient deficiencies globally, affecting billions of people. While animal products are known for their high iron content, many fruits, especially dried options, also contain this essential mineral and can play a valuable role in a balanced diet.

Quick Summary

Dried fruits like apricots, raisins, and prunes offer notable amounts of iron, which is primarily the non-heme type found in plants. Maximizing absorption requires pairing these with Vitamin C-rich foods.

Key Points

Dried fruits are concentrated iron sources: Dried apricots, prunes, and raisins are among the most potent fruit sources of non-heme iron.
Non-heme iron requires a boost: The plant-based iron in fruit (non-heme) is not as readily absorbed as animal-based iron (heme).
Vitamin C is key for absorption: Pairing iron-rich fruits with high Vitamin C sources like citrus or strawberries dramatically increases non-heme iron absorption.
Watermelon and mulberries also contribute: Certain fresh fruits like watermelon and mulberries offer a notable amount of iron along with other nutrients.
Black olives are an unexpected source: Technically a fruit, black olives are a very good source of iron, containing a high amount per half-cup serving.

Understanding the Two Types of Iron

Iron is a critical mineral for human health, essential for producing hemoglobin, which carries oxygen in the blood. When considering iron from food, it's important to understand the two main types: heme and non-heme. Heme iron comes from animal sources and is more readily absorbed by the body, while non-heme iron comes from plant sources and is less efficiently absorbed. All iron found in fruits is non-heme iron. While fruits are not the most concentrated source of iron compared to things like red meat or legumes, they offer a valuable contribution to daily intake, especially for those on a plant-based diet.

The Top Iron-Rich Fruits

When searching for a fruit with iron, dried varieties stand out due to their concentrated nutrients. Here are some of the best fruit sources of iron:

Dried Apricots: As apricots dry, their iron content becomes much more concentrated. A half-cup serving offers a significant portion of the daily value. They are also high in vitamin A and fiber.
Raisins: These dried grapes are a popular and convenient source of non-heme iron. A quarter-cup serving can provide a decent boost to your iron intake.
Prunes: Dried plums, or prunes, are known for their fiber but also provide a good amount of iron. Prune juice is another effective source.
Mulberries: Often overlooked, mulberries are a powerhouse fruit. A single cup of mulberries can provide a substantial 2.6 milligrams of iron.
Black Olives: While many people think of them as a vegetable, black olives are technically a fruit and are an excellent source of iron, delivering a higher concentration than many other fruits.
Dried Peaches: Similar to apricots, drying peaches significantly increases their iron content compared to their fresh form.
Watermelon: This fresh, hydrating fruit contains a moderate amount of iron and is rich in Vitamin C, which aids in absorption.
Strawberries: Another fresh fruit offering a modest amount of non-heme iron, strawberries are an excellent source of Vitamin C, making them a great companion to other iron-rich foods.

Boosting Non-Heme Iron Absorption

Since the iron in fruits is non-heme, you can increase its absorption significantly by combining it with foods rich in Vitamin C. This simple dietary strategy can help your body utilize the mineral more effectively. The combination helps convert the non-heme iron into a more easily absorbed form. For example, sprinkling strawberries over a bowl of high-fiber cereal or having a glass of orange juice with dried apricots can make a big difference. Conversely, consuming iron-rich foods separately from calcium-rich foods (like dairy) and certain teas can also improve absorption, as some compounds can inhibit it.

Comparison of Iron Content in Selected Fruits

To put the iron content of various fruits into perspective, the following table compares the milligrams (mg) of iron found in common serving sizes.


Fruit (Serving Size)	Iron Content (mg)	Notes
Dried Apricots (1/2 cup)	2.1	Concentrated source; also high in Vitamin A
Mulberries (1 cup)	2.6	Provides a higher concentration of iron compared to many fresh fruits
Raisins (1/4 cup)	1.0	A convenient and popular dried fruit option
Prunes (1/2 cup)	2.3	Known for fiber, also contributes good iron amounts
Black Olives (1/2 cup)	4.2	An excellent, though often forgotten, source of iron
Watermelon (1 small wedge)	0.7	Contains moderate iron and helpful Vitamin C
Strawberries (1 cup)	0.6	Lower iron content but excellent Vitamin C source

Practical Ways to Incorporate Iron-Rich Fruits

Incorporating these fruits into your diet is simple and can be done in various ways. For a quick snack, create a trail mix with dried apricots, raisins, and nuts. Add fresh mulberries or strawberries to your morning oatmeal or yogurt. Blend prune juice into a smoothie with other fruits like oranges or kiwi to boost both iron and Vitamin C content. Adding chopped black olives to salads or pasta dishes is another savory way to include this iron-rich fruit. A healthy diet doesn't have to be complicated; small, consistent additions can have a significant impact.

Conclusion: Making Fruits Work for Your Iron Intake

Ultimately, no single fruit can be identified as the sole source of iron, but a range of fruits—especially dried varieties—can contribute meaningfully to your daily intake. The key is understanding that the iron in fruit is non-heme and that its absorption can be dramatically improved by pairing it with a Vitamin C source. By making smart food combinations and being mindful of your choices, you can effectively use fruits as part of a comprehensive strategy to maintain healthy iron levels and prevent deficiency. For those with specific concerns about iron intake or deficiency, consulting a healthcare professional is always the best course of action.

Healthline provides further details on iron absorption strategies

Frequently Asked Questions

Yes, many fresh fruits contain iron, but generally in smaller amounts compared to their dried counterparts. Pairing them with Vitamin C-rich foods is essential to boost absorption.

While no single fruit can cure a deficiency, dried apricots and mulberries offer higher concentrations of iron compared to many others. Combining them with a source of Vitamin C can also significantly improve absorption.

For most people, it is challenging to get the full daily iron requirement from fruits alone, as the iron is non-heme and less easily absorbed. A balanced diet including other iron sources is usually recommended.

Pairing iron-rich fruits with a source of Vitamin C, such as oranges, kiwi, or strawberries, can significantly enhance non-heme iron absorption.

Yes, prunes (dried plums) are a good source of iron and are also well-known for their digestive health benefits due to their high fiber content.

Iron-fortified juices can be effective, especially when made with ingredients that also contain Vitamin C to aid absorption. It is important to choose options without excessive added sugars.

Certain compounds in some foods, like the tannins in black or pekoe teas and calcium-rich foods, can inhibit absorption, but this is less common with fruits themselves. The main inhibitor effect to be mindful of is with other food items.