What Fruit Has the Most Iron? A Deep Dive into Iron-Rich Choices

October 8, 2025 •

3 min read

According to the National Institutes of Health, dried fruits like apricots, raisins, and dates are among the best fruit sources of non-heme iron. When considering what fruit has the most iron, it's important to know that the process of drying fruit concentrates its nutrients, including iron, making these options particularly potent.

Quick Summary

This guide reveals the fruits with the highest iron content, emphasizing dried varieties and berries. It details the difference between heme and non-heme iron, explains absorption enhancers, and offers practical tips for integrating these nutrient-dense fruits into a balanced diet to prevent iron deficiency.

Key Points

Dried Apricots are a Top Source: Dried apricots are consistently ranked among the fruits with the highest iron content due to nutrient concentration during dehydration.
Mulberries Offer High Iron and Vitamin C: Fresh mulberries are a strong contender, providing a good amount of iron along with vitamin C, which enhances non-heme iron absorption.
Non-Heme Iron Absorption Requires Help: The iron in fruits is non-heme, which is less bioavailable than heme iron from animal sources. It's best absorbed when paired with vitamin C.
Pair Iron-Rich Fruit with Vitamin C: To boost absorption, combine iron-rich fruits with citrus fruits, bell peppers, or tomatoes.
Avoid Iron Inhibitors Around Mealtime: Certain beverages like coffee and tea can hinder iron absorption, so consume them between meals.
Olives Provide Concentrated Iron: Ripe, black olives are technically a fruit and contain a notable amount of iron, along with healthy fats.

Dried Fruits Lead the Pack for Iron Content

When searching for the fruit with the most iron, dried varieties consistently top the list due to their concentrated nutritional profile. While fresh fruits contain iron, the dehydration process removes water, leaving behind a higher concentration of minerals and other nutrients.

Dried apricots stand out as one of the highest contenders, offering a significant amount of iron in a small serving. Dried peaches, raisins, and prunes also provide notable amounts, making them excellent choices for an iron-boosting snack.

Fresh Fruits with Notable Iron

Though not as iron-dense as their dried counterparts, some fresh fruits still offer a valuable contribution to your daily intake. Berries, for instance, not only provide iron but are also rich in vitamin C, which is crucial for increasing the absorption of non-heme iron from plant-based foods. Mulberries and strawberries are particularly good examples. Other options include watermelon, which contains iron and is also a good source of vitamin C, and pomegranate, known for its antioxidants and ability to support hemoglobin levels. Even avocados, often prized for their healthy fats, contribute to your iron intake.

Understanding Heme vs. Non-Heme Iron

Iron in food comes in two main forms: heme and non-heme. Heme iron is found in animal products like meat and seafood and is more easily absorbed by the body. Non-heme iron, found in plants including fruits, enriched grains, and fortified cereals, is not as readily absorbed. This distinction is important for those following a vegetarian or vegan diet, as they need to be more mindful of pairing non-heme iron with absorption-enhancing foods.

Maximizing Iron Absorption from Fruit

To make the most of the non-heme iron found in fruits, pairing them strategically with certain foods can dramatically increase absorption. Vitamin C is one of the most effective enhancers, as it captures non-heme iron and stores it in a form that the body can process more easily. This is why adding strawberries to a spinach salad or having a glass of orange juice with dried apricots is so effective.

Tips to boost your iron absorption include:

Pair with Vitamin C: Combine iron-rich fruits with citrus fruits, bell peppers, or tomatoes.
Avoid Inhibitors: Certain compounds can hinder iron absorption. Avoid drinking coffee, tea, or milk close to a meal containing iron-rich foods, as their tannins and calcium can interfere.
Cook in Cast Iron: Using cast iron cookware can naturally fortify your food with iron.

A Comparison of High-Iron Fruits

Here's a comparison of the iron content of some popular high-iron fruits, based on a 100g serving.


Fruit (100g)	Iron Content (mg)	Vitamin C Content	Notes
Dried Apricots	6.3 mg	Moderate	Also rich in vitamin A and beta-carotene.
Dried Figs	2.9 mg	Low	Good source of fiber, calcium, and magnesium.
Mulberries (raw)	2.6 mg	High	Packed with vitamin C, which aids absorption.
Raisins	2.6 mg	Low	Good source of fiber and potassium.
Dried Peaches	2.3 mg	Low	Also contains beta-carotene.
Olives (ripe)	3.3 mg	Low	Technically a fruit; good source of healthy fats.
Dates (dried)	1.3 mg	Low	Contains copper and magnesium.

Incorporating Iron-Rich Fruits into Your Diet

There are many creative ways to add these fruits to your daily routine. Dried fruits are perfect for snacking, adding to cereals or oatmeal, or including in trail mixes. Fresh fruits like mulberries can be tossed into salads, blended into smoothies, or used as a topping for yogurt. Pomegranate seeds can be sprinkled over various dishes for a burst of flavor and iron. For a delicious and easy way to pair iron with vitamin C, try a smoothie with spinach, strawberries, and a few dried apricots.

Conclusion: Making Informed Nutritional Choices

While animal sources provide more readily absorbable heme iron, fruits offer a valuable plant-based, non-heme iron source that should not be overlooked. The answer to what fruit has the most iron often lies with dried fruits, such as dried apricots and mulberries, due to their concentrated nutrient content. By understanding the difference between non-heme and heme iron and utilizing absorption-boosting strategies like pairing with vitamin C-rich foods, you can significantly enhance your body's ability to utilize this vital mineral from fruit. Incorporating a variety of these fruits into your daily diet is a simple and delicious way to prevent iron deficiency and maintain overall health.

For more detailed information on maximizing iron intake, consult reliable sources like the National Institutes of Health.

Frequently Asked Questions

Among fruits, dried apricots are often cited as one of the highest in iron. The process of drying concentrates the nutrients, including the iron.

Yes, raisins are a good source of iron. As a dried fruit, they have a concentrated amount of iron, along with other nutrients like fiber and potassium.

Yes, incorporating iron-rich fruits into your diet can help prevent or manage anemia, especially when paired with sources of vitamin C to enhance non-heme iron absorption.

Yes, vitamin C is a powerful enhancer of iron absorption from plant-based sources. Combining fruits with high vitamin C content (like strawberries) with iron-rich fruits improves your body's ability to absorb the iron.

Most fruits contain some level of non-heme iron, but the amount can vary widely. Dried fruits and certain fresh options like mulberries, strawberries, and pomegranates contain more notable amounts than others.

Heme iron is found in animal products and is more easily absorbed by the body. Non-heme iron is found in plant foods, including fruits, and its absorption is enhanced by pairing it with vitamin C.

While dried fruits are more concentrated, fresh mulberries and strawberries offer a good amount of iron. Watermelon also contributes, and its vitamin C helps absorption.