What fruit is the highest in iron? A comprehensive guide to iron-rich fruits

October 6, 2025 •

4 min read

While fruit is not typically the first food that comes to mind for iron, certain varieties, especially dried options like apricots, contain a concentrated amount. To answer the question, 'what fruit is the highest in iron?', it's essential to understand that drying concentrates nutrients, making dried fruits superior sources of this vital mineral on a per-gram basis.

Quick Summary

Dried fruits are excellent concentrated sources of non-heme iron, with dried apricots often topping the list. Understanding how to enhance absorption, like pairing them with vitamin C-rich foods, is crucial for maximizing their health benefits. Various other dried and fresh fruits can also contribute to a balanced iron intake.

Key Points

Dried apricots are the highest in iron per serving: Due to the concentration of nutrients during the drying process, dried apricots contain significantly more iron than fresh ones.
Non-heme iron requires a boost: The iron in fruits is non-heme and less easily absorbed by the body than heme iron from animal products.
Pair with Vitamin C for better absorption: Consuming iron-rich fruits with a source of vitamin C, like citrus fruits or strawberries, can increase non-heme iron absorption significantly.
Raisins, prunes, and figs are also great sources: Other dried fruits offer notable amounts of iron and can be incorporated into your diet easily.
Avoid absorption inhibitors: To get the most out of your iron-rich fruits, avoid drinking tea or coffee with your meal, as tannins can inhibit absorption.
Variety is key: Incorporating a mix of dried fruits and fresh fruits like strawberries and watermelon ensures a broader spectrum of nutrients beyond just iron.

Iron is an essential mineral vital for producing hemoglobin, the protein in red blood cells that transports oxygen throughout the body. While meat provides highly absorbable heme iron, fruits and other plant-based foods offer non-heme iron, which is less efficiently absorbed but still a crucial part of a balanced diet. For individuals with dietary restrictions or those seeking plant-based options, knowing the best fruit sources is especially important. The title of highest iron fruit is generally held by dried apricots, but several other fruits can contribute significantly to your daily intake.

The Iron Concentration Effect: Dried vs. Fresh

One of the most significant factors influencing a fruit's iron content per serving is whether it has been dried. The process of drying fruit removes the water, concentrating the nutrients, including iron. This is why a small serving of dried apricots contains far more iron than the equivalent weight of fresh ones. For someone aiming to increase their iron intake through fruits, prioritizing dried varieties is a smart strategy.

Comparison of Iron Content in Fruits


Fruit (per 100g)	Iron Content	Notes
Dried Apricots	~6.3 mg	A top contender for highest iron fruit.
Dried Peaches	~1.9 mg	A good source, similar to prunes.
Raisins	~2.6 mg	Easy to add to cereals and snacks.
Prunes	~0.93 mg	Known for fiber, also contributes iron.
Fresh Apricots	~0.5 mg	Considerably lower iron content than the dried version.
Figs	~2.6 mg (dried)	Excellent source when dried.
Dates	~1.3 mg (dried)	Offers a decent boost of iron.

Top Fruit Sources of Iron

Beyond dried apricots, a variety of fruits can help boost your iron levels. Incorporating a mix of these options can provide a spectrum of nutrients while keeping your diet interesting.

Dried Apricots: As the leading fruit source of iron, these are a powerhouse, providing around 6.3mg per 100g serving. They are also rich in fiber, potassium, and antioxidants.
Raisins: A versatile snack and addition to many dishes, raisins contain about 2.6mg of iron per 100g.
Prunes: Often associated with digestive health, prunes contribute nearly 1mg of iron per 100g, along with significant fiber.
Dates: These naturally sweet fruits offer approximately 1.3mg of iron per 100g when dried and also provide copper and magnesium.
Figs: Both fresh and dried figs are notable for their mineral content, with dried figs providing a significant iron boost.
Mulberries: Fresh or dried, mulberries are a great source of iron, containing both iron and vitamin C.

Maximizing Non-Heme Iron Absorption

The iron found in fruits is less readily absorbed than heme iron from animal sources. However, you can significantly enhance your body's ability to absorb this non-heme iron by pairing fruits with the right foods and avoiding certain inhibitors. The most powerful enhancer is vitamin C.

Pair with Vitamin C: Consuming a vitamin C-rich fruit alongside an iron-rich one can dramatically increase iron absorption. For instance, add strawberries to your breakfast cereal with raisins or have a glass of orange juice with your meal.
Avoid Inhibitors: Certain compounds can interfere with iron absorption. Tannins found in tea and coffee and calcium in dairy products are known inhibitors. It's best to consume these at least an hour before or after your iron-rich meal.

Practical Ways to Add Iron-Rich Fruits to Your Diet

Incorporating these fruits into your daily nutrition plan is simple and delicious. Here are some ideas:

Snack on Dried Fruits: Keep a small bag of dried apricots, raisins, or dates for a quick and nutritious snack. Just remember to eat them in moderation due to their concentrated sugar content.
Boost Your Breakfast: Sprinkle raisins, dried apricots, or figs onto your oatmeal, yogurt, or fortified cereal. Add fresh strawberries or other berries to further enhance absorption with vitamin C.
Add to Salads: Dried fruits can add a textural and nutritional punch to savory salads. Combine dried apricots with spinach (another iron source) and a citrus-based dressing for a delicious meal.
Create Smoothies: Blend prunes or dried apricots into a smoothie with ingredients like spinach, bananas, and a splash of citrus juice. This can be a great way to hide the flavor for picky eaters.
Bake with Them: Use dried fruits in homemade muffins, energy bars, or cookies as a natural sweetener and iron booster.

Conclusion

While animal products contain more easily absorbed iron, plant-based foods, particularly dried fruits, offer a valuable and concentrated source of non-heme iron. Dried apricots stand out as one of the highest iron fruits, but other dried varieties like raisins, prunes, and dates are also excellent choices. The key to maximizing the health benefits of these fruits is to consume them alongside vitamin C-rich foods and limit intake of inhibitors like coffee and tea around mealtime. By strategically incorporating these fruits into your diet, you can support your iron levels and overall nutritional health. For more detailed information on specific food compositions, consulting a resource like the USDA FoodData Central is recommended.

Frequently Asked Questions

Dried apricots are widely considered the fruit with the most iron per serving due to the concentration of nutrients that occurs when the water is removed during the drying process.

While most fruits contain trace amounts, some fruits contain more notable quantities of iron, especially when dried. The iron in fruits is non-heme iron, which is less easily absorbed by the body than heme iron from animal sources.

You can significantly improve non-heme iron absorption by pairing iron-rich fruits with foods high in vitamin C, such as oranges, kiwi, or strawberries. It is also recommended to avoid drinking coffee or tea around mealtime, as they contain tannins that inhibit absorption.

In terms of iron concentration per serving, dried fruit is better than fresh fruit. The drying process removes water, which means the iron content is more concentrated in a smaller portion. However, fresh fruit offers other nutrients and is lower in sugar and calories.

Besides dried apricots, other good fruit sources of iron include raisins, prunes, dates, and dried figs. Some fresh fruits like strawberries and mulberries also contain notable amounts.

Yes, dried fruits can be a good dietary option for people with anemia due to their concentrated iron content. Combining them with vitamin C-rich foods further helps maximize iron absorption.

It is difficult to meet your entire daily iron requirement from fruit alone, especially since the iron type is less absorbable. A balanced diet incorporating a variety of iron sources, including legumes, leafy greens, nuts, and potentially fortified cereals, is recommended.