What Fruit Raises Iron Levels? Dried Apricots, Prunes, and More

October 26, 2025 •

4 min read

According to the World Health Organization, iron deficiency is the most common and widespread nutritional disorder in the world, affecting more than 2 billion people. While meat is a primary source of easily absorbed heme iron, many fruits, particularly dried varieties, are excellent sources of non-heme iron and can help raise iron levels. Knowing which fruits are best and how to enhance their absorption is key to preventing and managing this common condition.

Quick Summary

This guide details the best dried and fresh fruits for boosting iron intake, explaining the difference between heme and non-heme iron. It provides practical tips for improving iron absorption through dietary pairings and cooking methods, helping you incorporate iron-rich fruits into your diet effectively.

Key Points

Dried Fruits: Dried apricots, raisins, and figs are concentrated sources of non-heme iron, making them highly effective for boosting intake.
Vitamin C Pairing: Eating fruits high in vitamin C, such as oranges, strawberries, or kiwis, alongside iron-rich foods significantly enhances iron absorption.
Absorption Enhancers: Pairing non-heme iron sources with vitamin C is crucial because non-heme iron from plants is not as readily absorbed as heme iron from animal sources.
Iron-Blocking Foods: Avoid consuming tea, coffee, or calcium-rich foods like milk with your iron-rich meals, as they can inhibit absorption.
Dietary Strategy: For maximum benefit, incorporate dried fruits into snacks and pair fresh, high-vitamin C fruits with other iron sources in your meals.
Professional Guidance: For diagnosed iron deficiency or anemia, consult a healthcare provider for a comprehensive treatment plan that may include supplements.

Dried Fruits: The Most Concentrated Iron Source

When it comes to fruit, dried varieties are often the most potent sources of non-heme iron due to the concentration that occurs during the dehydration process. A handful of dried fruit can contain significantly more iron than an equivalent portion of fresh fruit.

Key Iron-Rich Dried Fruits

Dried Apricots: One of the most iron-rich dried fruits, providing around 6.3 mg of iron per 100g, which can significantly contribute to your daily needs. They are also a good source of potassium and antioxidants.
Raisins: A convenient and versatile option, with about 2.6 mg of iron per 100g. Raisins also offer good amounts of fiber and other minerals.
Prunes (Dried Plums): Known for their digestive benefits, prunes are also a respectable source of iron, containing about 3 mg per 100g. Prune juice is another effective way to increase iron intake.
Dates: These natural sweeteners contain approximately 1.3 mg of iron per 100g. Dates are also rich in potassium, magnesium, and other essential nutrients.
Figs: Dried figs offer around 2.6 mg of iron per 100g, along with other essential minerals like calcium.

Fresh Fruits for Iron and Absorption

While fresh fruits generally contain less iron than their dried counterparts, they offer other nutritional benefits and can be part of an iron-boosting diet. Some fresh fruits are particularly valuable because of their vitamin C content, which dramatically increases the absorption of non-heme iron from other foods.

Fresh Fruits with Notable Iron Content

Watermelon: A large slice can contain about 1.5g of iron and is also rich in vitamin C.
Mulberries: One cup of mulberry juice provides iron and a high amount of vitamin C.
Pomegranates: These are rich in antioxidants and also provide vitamin C and vitamin E, in addition to some iron.
Strawberries: A good source of iron and exceptionally high in vitamin C, making them excellent for pairing with other iron-rich foods.

The Power of Vitamin C

Vitamin C, or ascorbic acid, plays a crucial role in enhancing the absorption of non-heme iron. It captures non-heme iron and stores it in a form that the body can absorb more easily. This is why combining fruits high in vitamin C with iron-rich foods is a highly effective strategy.

Best Vitamin C-rich fruits to pair with non-heme iron sources:

Oranges and citrus fruits
Kiwifruit
Melons
Berries
Papaya
Mango

Comparison: Iron in Dried vs. Fresh Fruits


Fruit	Type	Approximate Iron Content (per 100g)	Primary Advantage for Iron Boosting
Dried Apricots	Dried	~6.3 mg	High iron concentration
Raisins	Dried	~2.6 mg	Good source of iron and convenient
Dried Figs	Dried	~2.6 mg	Concentrated iron and other minerals
Strawberries	Fresh	~0.62 mg	Rich in Vitamin C, boosts absorption
Watermelon	Fresh	~1.5 mg per 1/8 medium	Provides iron and high in Vitamin C
Oranges	Fresh	Varies (low iron)	High in Vitamin C, critical for absorption

Maximizing Your Iron Intake from Fruits

To get the most benefit from incorporating fruit into your diet to raise iron levels, consider the following strategies:

Pairing is Key: Always combine non-heme iron sources (like fruit, leafy greens, or legumes) with foods rich in vitamin C. For example, add sliced strawberries or a splash of orange juice to your morning iron-fortified cereal.
Snack Smart: Instead of a candy bar, grab a handful of dried apricots or raisins for a quick, iron-boosting snack. Add some almonds for healthy fats and additional iron.
Watch for Inhibitors: Be mindful of foods that can inhibit iron absorption. Tannin-rich items like coffee and tea, and calcium-rich foods like milk, should be consumed at least an hour before or after your iron-rich meal.
Cook in Cast Iron: Cooking acidic foods in cast-iron cookware can increase the iron content of your meals.

Integrating into Daily Meals

Making iron-rich fruit a consistent part of your diet is easier than you think. Here are some simple ways to incorporate them:

Breakfast Boost: Add dried apricots or raisins to your oatmeal, or blend strawberries and oranges into a smoothie with spinach for a vitamin C and non-heme iron combination.
Snack Time: Keep a small bag of trail mix with dried fruits like dates, figs, and almonds for a healthy snack on the go.
Dessert Alternative: Use dried dates to naturally sweeten baked goods instead of refined sugar, giving you a boost of iron and fiber.
Salad Topper: Sprinkle dried cranberries or raisins on a salad with a citrus-based dressing to improve iron absorption.

The Role of Medical Advice

While dietary changes are an excellent step toward managing iron levels, they are not a substitute for professional medical advice, especially for those with diagnosed iron-deficiency anemia. Always consult a healthcare provider or a registered dietitian to determine the best course of action for your specific needs, as some individuals may require supplements.

Conclusion

While meat and other animal products contain more readily absorbed heme iron, fruits—especially dried varieties like apricots, raisins, and figs—are a valuable source of non-heme iron. More importantly, certain fruits are rich in vitamin C, which is essential for increasing the absorption of plant-based iron. By combining these different fruits effectively and being mindful of absorption-inhibiting foods, you can use fruit as a powerful tool to help raise and maintain healthy iron levels.

Frequently Asked Questions

Dried fruits are generally considered the best, with dried apricots, raisins, and prunes being excellent choices due to their concentrated non-heme iron content. Pairing them with a vitamin C-rich fruit like an orange can maximize iron absorption.

Yes, eating dried fruits can help increase iron levels. They are a concentrated source of non-heme iron, and regular, consistent intake as part of a balanced diet can help to replenish iron stores over time.

To improve absorption, always pair your iron-rich fruits with foods high in vitamin C, such as citrus fruits, bell peppers, or strawberries. Avoid drinking tea or coffee or consuming calcium-rich dairy products within an hour or two of your iron-rich meal.

Bananas contain some iron and are also a source of folate (B9), which is important for red blood cell production. However, they are not a primary source of iron and are best used as part of a varied, iron-rich diet.

Yes, watermelon can be a good choice. It contains some iron and, importantly, a good amount of vitamin C, which enhances the absorption of iron from other foods in your meal.

A moderate daily intake of 4-6 dates can contribute to your iron intake. They contain approximately 1.3 mg of iron per 100g and offer other essential nutrients like potassium and magnesium.

You should limit or avoid consuming tannin-rich foods and beverages (like tea, coffee, cocoa) and calcium-rich dairy products (like milk, cheese) at the same time as your iron-rich meals, as these can inhibit absorption.