What Kind of Juice Has the Most Iron in It?

December 23, 2025 •

4 min read

According to the World Health Organization, iron deficiency is the most common nutritional disorder in the world. Many people turn to beverages for a convenient way to supplement their intake, but which juice offers the most significant iron boost? While some juices contain more inherent iron than others, the real secret lies in strategic combinations that maximize absorption.

Quick Summary

Prune juice typically offers the highest concentration of iron among fruit juices, but spinach and beetroot are rich sources often blended into powerful iron-boosting drinks. Incorporating vitamin C-rich juices like orange or pineapple is crucial for enhancing non-heme iron absorption. The effectiveness of a juice depends on both its base ingredients and the nutrient pairings.

Key Points

Prune Juice is Highest in Single-Serve Iron: A cup of canned prune juice offers a significant amount of iron, making it a powerful standalone option for boosting intake.
Green Smoothies are Potent Iron Sources: Blending dark leafy greens like spinach or kale creates drinks with a high concentration of non-heme iron.
Vitamin C Maximizes Absorption: Pairing non-heme iron sources with high vitamin C ingredients like orange juice or berries is essential for the best absorption.
Beetroot is a Classic Option: Often recommended for anemia, beetroot juice is rich in iron, folate, and other minerals that support blood health.
Look Beyond Juice for Severe Deficiency: While juices can help, they are not a cure for serious deficiencies and should be combined with a balanced diet and professional medical advice.
Avoid Inhibiting Foods with Your Juice: For best results, avoid drinking coffee or tea within an hour of your iron-rich juice, as they can block absorption.

Top Contenders for Iron-Rich Juices

When evaluating which juice has the most iron, it's important to consider both standalone options and those that use high-iron plant ingredients. Most fruit juices contain moderate levels of non-heme iron, which is the type found in plant-based foods. Unlike heme iron from animal products, non-heme iron's absorption can be dramatically improved by the presence of vitamin C.

Prune Juice: The Clear Frontrunner

For a single-ingredient juice, prune juice is a leading source of iron. A single cup of canned prune juice can contain approximately 3.02 mg of iron, providing a significant percentage of the daily value. Derived from dried plums, prune juice is also known for its high fiber content and ability to aid in digestion. This makes it a multi-purpose addition to your diet.

Green Juices and Smoothies

Beyond pure fruit juices, some of the most potent iron-rich beverages are made from leafy greens. Spinach, kale, and other dark greens are packed with non-heme iron. While these are not juices in the traditional sense, they can be blended into powerful green smoothies. For instance, a smoothie combining spinach with a vitamin C-rich fruit like pineapple creates a highly bioavailable iron drink.

Combining Ingredients for Maximum Impact

The key to boosting iron levels with juice is not just the iron content, but how well the body can absorb it. Combining iron-rich ingredients with sources of vitamin C is a game-changer for plant-based iron. Here are some popular, effective combinations:

ABC Juice: A blend of apple, beetroot, and carrot is a classic anemia-fighting drink. Beetroot is rich in iron, and when combined with the vitamin C from the apple, it creates a highly absorbable beverage.
Spinach and Orange: Combining a cup of spinach with orange juice is a simple and effective way to get both iron and the vitamin C needed for absorption.
Beet, Mango, and Sesame: This recipe pairs the iron and B-vitamins from beets and sesame seeds with the high vitamin C content of mango.

Comparison Table: Juice Ingredients and Iron Content


Ingredient	Iron Content (per cup)	Vitamin C Content	Notes
Prune Juice	~3.02 mg	Moderate (10.5 mg)	Highest single-ingredient source; also high in fiber.
Spinach (blended)	~2.0 mg (3 cups fresh)	Variable, pair with citrus	Excellent non-heme iron source; best in smoothies.
Kale (blended)	~1.0 mg (1 cup)	Variable, pair with citrus	Another great leafy green option for green juices.
Mulberries	~2.59 mg (1 cup)	High (51 mg)	High iron and vitamin C; can be harder to find fresh.
Beetroot (blended)	~0.8 mg (100g)	High (rich in vitamin C)	A strong base for juices, known to boost hemoglobin.
Pomegranate Juice	~0.8 mg (per fruit)	High (aids absorption)	Supports iron absorption and is rich in antioxidants.
Orange Juice	~0.2 mg	Very high (enhances absorption)	Low in iron, but its vitamin C is essential for maximizing absorption from other sources.

The Role of Fortified Juices

In addition to naturally occurring iron sources, many beverages are fortified with added iron. These can include certain brands of orange juice or plant-based milks. For individuals with a diagnosed iron deficiency or on a vegan diet, these products can offer a reliable and convenient iron boost. Always check the nutrition label to confirm the iron content and ensure it is the right option for your dietary needs.

Enhancing Your Iron Intake Beyond Juice

While juicing can be an effective part of a strategy to increase iron intake, it's not a complete solution, especially for more severe deficiencies. A holistic approach involves a balanced diet rich in iron-dense foods and, if necessary, supplementation under medical supervision.

Dietary considerations: To improve absorption, avoid drinking coffee, tea, or cocoa alongside your iron-rich juice, as they can inhibit iron uptake.
Supplements: For clinical iron deficiency anemia, a doctor may prescribe iron supplements, which are often more concentrated than dietary sources.
Combining strategies: A daily glass of a homemade spinach and orange juice smoothie, for example, can be an enjoyable way to supplement a diet that also includes lentils, fortified cereals, and other iron sources.

Conclusion

While prune juice stands out for its high inherent iron content, the most effective iron-boosting juices are often homemade concoctions. By combining non-heme iron sources like leafy greens or beetroot with high vitamin C ingredients such as oranges or pineapple, you can significantly enhance your body's ability to absorb this vital mineral. A balanced diet and, in some cases, medical guidance, are also crucial components for managing and preventing iron deficiency.

References

World Health Organization (WHO). "Micronutrient deficiencies."
Hurom. "The Best Juices for Anemia: Iron-Rich Ingredients That Help."
University of Rochester Medical Center. "Nutrition Facts - Prune Juice."
Medical News Today. "Drinks for anemia: Recipes, other treatment options, and more."
Tua Saúde. "15 Drinks That Are High in Iron for Anemia."
Kris Carr. "Plant-based Iron-Rich Foods: Top 12 Sources + Infographic."
Vegan Health. "Iron."
eMedicineHealth. "11 Iron Rich Drinks List, Daily Intake, Anemia Treatment."

Frequently Asked Questions

No, orange juice itself does not contain a lot of iron, but it is an excellent source of vitamin C, which is crucial for helping the body absorb non-heme iron from other plant-based foods.

While prune juice is high in iron, the best juice for anemia often involves combinations that maximize absorption. A beetroot, carrot, and orange juice (ABC juice) is a highly effective option due to its mix of iron and vitamin C.

For mild deficiencies, regular consumption of iron-rich juices can be helpful. However, for moderate to severe cases, juice is a supportive measure and should be combined with a balanced diet and, potentially, supplements under medical guidance.

Yes, green smoothies are an effective way to boost iron intake, especially when they include iron-rich leafy greens like spinach and are blended with a high vitamin C fruit to aid absorption.

To improve absorption, combine your iron-rich juice with a source of vitamin C. Also, avoid consuming coffee or tea at the same time, as they contain compounds that inhibit iron absorption.

Heme iron comes from animal products and is easily absorbed by the body. Non-heme iron is found in plant-based foods, including juices, and is less easily absorbed, though its absorption can be enhanced with vitamin C.

Yes, fortified juices can be a good and convenient source of iron, especially for those on a vegan diet or with specific dietary needs. Always check the label to confirm the iron content.