What Fruit is Lowest in Iron? The Ultimate Guide

December 4, 2025 •

3 min read

While virtually all fresh fruits contain only small amounts of iron, some have even lower quantities than others, with Asian pears often cited for having zero iron per serving. Understanding which fruits are lowest in iron is crucial for those who need to monitor their intake, such as individuals with hemochromatosis or iron overload.

Quick Summary

This guide details the fruits with the lowest iron content, highlighting ideal options like Asian pears and honeydew melon for diets aimed at limiting iron absorption. It also examines how different preparations affect iron levels.

Key Points

Asian Pear is Lowest: The Asian pear is noted for having 0mg of iron per 100g, making it one of the most iron-free fruit options available.
Melons are Also Low: Honeydew and cantaloupe are excellent choices for a low-iron diet, with honeydew being particularly low.
Dried Fruits Contain More Iron: The dehydration process concentrates nutrients, including iron, so dried apricots, figs, and raisins should be limited in low-iron diets.
Vitamin C Affects Absorption: Many fruits contain vitamin C, which enhances non-heme iron absorption, so it's wise to consume citrus fruits and berries separately from iron-rich meals if managing iron levels is a concern.
Polyphenols Can Inhibit Absorption: Some fruits, like apples and berries, contain polyphenols that can inhibit iron absorption, which is helpful for people with hemochromatosis.
Fresh is Best for Low Iron: When aiming for the lowest possible iron intake from fruit, fresh is always the best option compared to canned or dried versions.

Identifying the Lowest-Iron Fruits

For individuals seeking to minimize their dietary iron, such as those with conditions like hemochromatosis, focusing on fruits with the absolute lowest iron content is beneficial. According to nutritional databases, the Asian pear is one of the standout examples, with 100 grams of the fruit containing 0mg of iron. Other melons and citrus fruits are also excellent choices for low-iron diets, but few rival the Asian pear's minimal iron count.

Asian Pear: A Leader in Low-Iron Fruit

The Asian pear, sometimes called the apple pear, is not only hydrating but also incredibly low in iron, making it a perfect candidate for a reduced-iron diet. Its crisp texture and mild flavor make it a versatile addition to salads or as a standalone snack. Because it contains no detectable iron, it's a safe and delicious option for those managing iron levels.

Other Excellent Low-Iron Options

Beyond the Asian pear, several other fresh fruits contain very low amounts of non-heme iron. Non-heme iron is the form found in plants and is generally less absorbable than the heme iron found in animal products.

Honeydew Melon: With only 0.17mg of iron per 100g, honeydew is a fantastic and refreshing choice.
Grapefruit: Pink and red grapefruit offer a tangy taste with a minimal iron content of 0.08mg per 100g.
Apples: A medium-sized apple contains only a trace amount of iron, around 0.1mg per 100g, depending on the variety.
Pears: Similar to apples, fresh pears are also very low in iron, with about 0.18mg per 100g.

How Preparation Affects Iron Content

The way fruit is processed and prepared can significantly alter its iron concentration. It is crucial to distinguish between fresh, canned, and dried varieties, as their nutritional profiles differ dramatically.

Dried Fruits: These are the most concentrated source of fruit iron. Removing the water concentrates all nutrients, including iron, leading to higher levels per serving. Dried figs, apricots, and peaches are all high in iron compared to their fresh counterparts.
Canned Fruits: The canning process can slightly increase the iron content compared to fresh fruit. However, the increase is typically small and the overall iron level remains low.
Fresh Fruits: As discussed, fresh fruits are the best choice for a low-iron diet, as they are mostly water and contain trace amounts of iron, if any.

Important Considerations Beyond Iron Content

While selecting the lowest-iron fruits is a good start, other dietary factors can influence iron absorption. For instance, the high vitamin C content in some fruits, particularly citrus, can enhance the body's absorption of non-heme iron from other foods consumed at the same time. For this reason, those strictly controlling their iron intake might consider pairing these fruits with low-iron meals or consuming them separately from iron-rich foods. Conversely, some polyphenols found in certain fruits and vegetables can actually inhibit iron absorption. The overall diet and individual health status play a significant role in managing iron levels effectively.

Comparison of Iron Content in Fruits


Fruit (100g Serving)	Iron Content (mg)	Notes
Asian Pear (fresh)	0	Virtually no iron
Grapefruit (fresh)	0.08	Minimal trace amounts
Apple (fresh)	0.12	Very low, similar to grapefruit
Clementine (fresh)	0.14	Slightly more than apples
Honeydew Melon (fresh)	0.17	Low, hydrating option
Cantaloupe (fresh)	0.21	Low-iron melon
Watermelon (fresh)	0.24	Low-iron, high-water content
Peach (fresh)	0.25	Low-iron stone fruit
Dried Apricots (100g)	6.3	Very high due to concentration

Low-Iron Fruits for Specific Diets

For those with hemochromatosis, a condition causing iron overload, following a low-iron diet is a key part of management. Selecting fruits that are low in iron and potentially high in compounds that inhibit absorption, like polyphenols, can be beneficial. Examples include apples, cherries, and plums, which contain polyphenols that can interfere with iron uptake. It is important to note that vitamin C-rich fruits should be consumed with caution or separate from other iron-containing foods, as vitamin C enhances non-heme iron absorption.

Conclusion: Making Informed Choices for Your Diet

While many fruits are low in iron, the Asian pear stands out as a fruit with virtually no iron content. Other excellent low-iron options include honeydew, grapefruit, and apples. It is crucial to remember that dried fruits concentrate iron and should be limited in a low-iron diet. For those with conditions like hemochromatosis, strategic consumption of low-iron fruits and mindful pairing with other foods can help manage iron levels effectively. As always, consult a healthcare provider or registered dietitian for personalized dietary advice. For more detailed information on dietary iron and absorption, refer to the National Institutes of Health (NIH) fact sheet on Iron.

Frequently Asked Questions

The Asian pear is the fruit lowest in iron, with some nutritional data reporting 0mg of iron per 100g serving. It's followed closely by other melons and certain citrus fruits.

Yes, fresh apples are very low in iron, typically containing only trace amounts, making them a suitable option for low-iron diets.

Yes, people with hemochromatosis can eat fruit. They should focus on low-iron fresh fruits and be mindful that fruits high in vitamin C can increase iron absorption from other foods.

The process of drying fruit removes the water, which concentrates all the remaining nutrients, including iron. Therefore, the same weight of dried fruit contains more iron than fresh fruit.

Vitamin C, found in many fruits like oranges and strawberries, enhances the body's ability to absorb non-heme iron (the type found in plants). This is an important consideration for individuals managing their iron intake.

No, you do not need to avoid all fruit. Most fresh fruits are low in non-heme iron. The focus should be on limiting dried fruits and being mindful of high vitamin C fruits, particularly when consumed with other iron sources.

For the lowest iron content, fresh fruit is the best choice. The canning process can slightly increase iron content compared to fresh varieties.