What Juices Are High in Iron and How to Boost Absorption

December 3, 2025 •

4 min read

According to the World Health Organization, iron deficiency is the most common nutritional deficiency worldwide, affecting millions. Incorporating beverages, like certain juices high in iron, into your diet is a convenient and delicious way to increase your intake and combat deficiency symptoms such as fatigue.

Quick Summary

Several juices and juice blends, including prune, beet, and spinach juice, can provide a significant boost to your daily iron intake. The key to maximizing their benefits lies in combining these juices with vitamin C-rich ingredients, which significantly enhances the absorption of plant-based non-heme iron.

Key Points

Prune Juice: Offers one of the highest iron contents among fruit juices, with about 3 mg per cup.
Beetroot and Spinach Juices: Excellent sources of plant-based non-heme iron, best blended with other ingredients for palatability.
Vitamin C Enhances Absorption: Always pair your iron-rich juices with a source of vitamin C, like orange or lemon, to maximize the body's absorption.
Inhibitors to Avoid: For best results, do not drink tea, coffee, or calcium-fortified drinks around the time you consume iron-rich juices.
Combine and Conquer: Blending ingredients like spinach, beet, and carrots with citrus fruits in recipes like 'ABC juice' provides a powerful, multi-nutrient drink.
Dried Fruits for Iron: Dried fruits such as prunes, figs, and apricots are high in iron and can be juiced or blended into smoothies.

Juices Naturally High in Iron

When seeking to increase iron intake through juices, it's important to understand that the iron from plant-based sources (non-heme iron) is less readily absorbed by the body than the heme iron found in meat. However, certain fruits and vegetables, and their respective juices, offer notable quantities of this essential mineral.

Prune Juice: Known for its digestive benefits, prune juice is also a strong contender for iron content. A single cup of canned prune juice can contain around 3 mg of iron, which is about 17% of the Daily Value (DV). The nutrient profile also includes vitamins B6 and C, further supporting overall health.
Beetroot Juice: Beetroot is a staple in many anemia-fighting juice recipes due to its significant iron and folate content, which supports the production of red blood cells. A cup of beet juice provides approximately 1.4 mg of iron. Juices containing beetroot, carrot, and orange are especially popular for their combination of iron and vitamin C.
Spinach Juice: Dark leafy greens like spinach are a classic source of iron. While juicing reduces fiber, it concentrates the iron and other nutrients. Blending spinach into a smoothie with ingredients like apple and celery can provide a clean and energizing iron boost. A combination of spinach, beetroot, and pear juice has been shown to contain about 1.8 mg of iron.
Pomegranate Juice: A good source of iron, pomegranate also contains a generous amount of vitamin C, which is crucial for absorption. Studies have found that pomegranate juice can play a role in improving iron assimilation. Its antioxidants also protect cells from damage.
Mulberry Smoothie: Mulberries, particularly when blended into a smoothie, offer a considerable amount of iron, with about 2.6 mg per cup. Paired with other fruits, this makes for a delicious and iron-rich beverage.

The Vitamin C Connection: The Key to Enhanced Iron Absorption

Regardless of the iron content in the juice, the bioavailability of non-heme iron can be drastically improved by consuming it alongside vitamin C. Vitamin C helps by reducing ferric iron to ferrous iron in the gut, a form that is more easily absorbed by the body. For this reason, many iron-rich juice recipes wisely include vitamin C sources.

Why it works: Pairing spinach with orange juice, beets with lemon, or berries with pineapple ensures that the non-heme iron from the plant matter is converted into a more absorbable form.
What to avoid: To maximize your iron intake, it is important to avoid consuming iron-rich juices with drinks or foods that inhibit absorption, such as coffee, tea, and calcium-fortified orange juice.

Comparison of Iron-Rich Juices

The following table compares popular iron-rich juices, highlighting their iron content and other beneficial pairings.


Juice (per 1 cup)	Iron Content	Best Paired With	Key Benefits Beyond Iron	Notes
Prune Juice	~3.0 mg	Vitamin C-rich fruits like oranges or strawberries	Digestive health, high fiber	Canned varieties can be high in sugar.
Beetroot Juice	~1.4 mg	Citrus fruits (orange, lemon), carrots	Blood circulation, nitrates, folate	Distinct earthy flavor, best paired for balance.
Spinach Juice	Varies (depends on quantity)	Pineapple, apples, lemon juice, berries	Antioxidants, high vitamins A and C	Often blended into smoothies for palatability.
Pomegranate Juice	Varies	Berries, lemon, lime	Antioxidants, supports blood health	Can be tart; balances well with sweeter fruits.

Juice Recipes for an Iron Boost

To put this knowledge into practice, here are a few simple recipes to get you started.

The 'ABC' Iron Booster

This classic blend combines the power of apple, beetroot, and carrot, while a lemon wedge adds the necessary vitamin C.

Ingredients:

1 medium beetroot, peeled
1 medium carrot
1 apple, cored
1 peeled lemon wedge

Instructions:

Wash all produce thoroughly.
Process all ingredients through a juicer.
Stir well and enjoy immediately to maximize nutrient content.

Green Iron Power Smoothie

For a boost of green goodness, this smoothie is easy to make and packed with nutrients.

Ingredients:

1 cup packed spinach
½ cup raspberries or strawberries
1 orange, peeled
½ cup water or almond milk

Instructions:

Combine spinach, berries, and orange in a high-speed blender.
Add your liquid of choice and blend until smooth.
Enjoy immediately for a tart, sweet, and iron-rich drink.

Conclusion

Incorporating specific, nutrient-rich juices into your diet can be a straightforward and effective strategy for increasing your iron intake. Key options like prune, beetroot, spinach, and pomegranate juice offer valuable non-heme iron, especially when paired with a potent vitamin C source. By focusing on smart combinations and understanding how absorption works, you can harness the natural power of these beverages to support your energy levels and overall health. As always, consult a healthcare professional for advice on significant dietary changes or concerns about iron deficiency.

Mayo Clinic's tips for iron deficiency prevention

Frequently Asked Questions

Yes, prune juice is an excellent source of iron, with one cup providing around 3 mg, which is a notable percentage of the recommended daily value.

Adding vitamin C, found in fruits like oranges and lemons, to your iron-rich juice significantly increases the absorption of non-heme (plant-based) iron, making it more bioavailable to your body.

Green juices containing ingredients like spinach, kale, and parsley are good for iron. For example, a Popeye-inspired juice with spinach, apples, and celery is a great iron-rich option.

Yes, beetroot juice is known for its iron and folate content, both of which support red blood cell production. Studies have shown it can lead to an increase in hemoglobin levels when consumed regularly.

While juices high in iron can help supplement your intake, they should not be your sole source. They are best used as part of a balanced diet rich in other iron sources, such as lean meats, legumes, and fortified cereals.

No, not all fruit juices are considered high in iron. Some, like apple juice, contain a moderate amount, but fruits like prunes, berries, and pomegranates are more significant sources.

To avoid inhibiting iron absorption, you should avoid drinking tea, coffee, and beverages fortified with calcium around the time you consume your iron-rich juice.