Which Berry Has the Highest Iron? A Guide to Nutrient-Dense Superfoods

October 13, 2025 •

4 min read

While many people associate leafy greens and red meat with iron, certain berries can provide a surprising contribution to your daily intake. Delving into which berry has the highest iron is key for those looking to diversify their dietary sources of this vital mineral, especially for plant-based diets.

Quick Summary

This guide reveals which berries pack the most iron, focusing on top contenders like mulberries and goji berries. It explains how to maximize non-heme iron absorption from plant-based sources and details the nutritional benefits of several iron-rich berries. A comprehensive comparison table helps you choose the best option.

Key Points

Mulberries are a top source: Both fresh and dried mulberries offer a notable amount of iron, with dried versions being particularly concentrated.
Dried goji berries are excellent: These are a popular, nutrient-dense source of iron, especially when dried, and their vitamin C content helps absorption.
Absorption is crucial: Pairing plant-based (non-heme) iron with vitamin C, found in many berries, significantly improves absorption.
Polyphenols can inhibit iron intake: Be aware that certain berries like blueberries contain polyphenols that can interfere with non-heme iron absorption.
Variety is key: A balanced diet incorporating various berries, along with other iron-rich foods, is the most effective approach to meeting your nutritional needs.
Consider dried berries for concentration: Dried berries offer more iron per serving due to water removal, making them an efficient dietary choice.

The Role of Iron in Your Diet

Iron is an essential mineral crucial for producing hemoglobin, a protein in red blood cells that transports oxygen throughout the body. Iron deficiency, which is the most common cause of anemia, can lead to fatigue, weakness, and other health issues. While animal products are a source of easily absorbed heme iron, many plant-based foods, including certain berries, offer non-heme iron that can contribute to a healthy diet.

The Top Contenders: Berries with the Highest Iron

When evaluating which berry has the highest iron, it's important to consider both fresh and dried varieties, as the drying process removes water and concentrates the nutrients. Based on available data, a few key players consistently rank at the top:

Mulberries: Fresh mulberries contain significant iron, and this content becomes even more concentrated when dried. One cup of fresh mulberries can offer a solid portion of the daily value for iron, while dried mulberries are an excellent, nutrient-dense snack choice.
Goji Berries: Dried goji berries are another excellent source of iron, with a high concentration per serving. A 100g serving can provide a substantial amount of iron, making them a popular addition to a health-conscious diet. They also contain vitamin C, which is crucial for absorbing non-heme iron.
Elderberries: Often overlooked, elderberries also contain notable iron content. They are also packed with antioxidants and other vitamins, making them a powerful nutritional addition to your diet.

Comparing Different Berries for Iron Content

Beyond the top contenders, many other berries offer valuable iron and other nutritional benefits. Blackcurrants, for example, have a moderate iron content but are exceptionally rich in vitamin C, which enhances iron absorption. Similarly, blackberries and raspberries, while containing less iron than mulberries, are still beneficial sources and also offer other vitamins and antioxidants.

A Deeper Look at Iron Absorption

Simply eating iron-rich foods isn't enough; your body's ability to absorb it is key. Here's what you need to know:

Heme vs. Non-Heme: Heme iron comes from animal sources and is more readily absorbed. Non-heme iron, found in plants, requires more careful dietary pairing for optimal absorption.
The Vitamin C Advantage: One of the most effective ways to boost non-heme iron absorption is by consuming it alongside vitamin C. Berries like goji berries and blackcurrants are naturally high in vitamin C, making them excellent choices. Pairing other iron-rich berries with citrus fruits, bell peppers, or other vitamin C sources can also be beneficial.
Polyphenol Consideration: A study involving blueberries showed that their high polyphenol content could significantly decrease non-heme iron absorption. This highlights that simply looking at the raw iron number isn't enough; the overall nutritional profile, and how compounds interact, is crucial.

Fresh vs. Dried Berries: Iron Concentration

When comparing fresh versus dried berries, the iron concentration changes dramatically due to the removal of water. Dried berries, including goji berries, apricots, and raisins, offer a concentrated source of nutrients and calories in a smaller portion size.


Berry Type	Fresh Iron Content (per 100g)	Dried Iron Content (per 100g)	Notes on Iron Absorption
Mulberries	~1.85 mg	~2.6 mg	Iron content is highly concentrated upon drying.
Goji Berries	Lower content (not specified)	2.1–6.8 mg	High in vitamin C, which boosts absorption.
Blackberries	~0.62 mg	N/A	Contains vitamin C; some cultivars may differ.
Raspberries	~0.69 mg	N/A	Contains vitamin C and organic acids that help maintain iron bioavailability.
Blackcurrants	~0.9 mg	N/A	Exceptionally high in vitamin C, aiding absorption.
Elderberries	~0.6–0.9 mg	N/A	Good source of iron and other nutrients.

How to Maximize Iron Intake from Berries

Here are some simple ways to incorporate iron-rich berries into your diet and boost your absorption:

Pair with Vitamin C-rich Foods: Add goji berries or mulberries to a smoothie with orange juice or fresh strawberries.
Create Trail Mixes: Combine dried mulberries, goji berries, and raisins with nuts and seeds for a powerful, iron-rich snack.
Mix into Oatmeal or Yogurt: A handful of dried mulberries or goji berries can instantly upgrade your breakfast.
Add to Salads: Fresh or rehydrated dried berries can add a sweet and tangy element to a savory salad, especially when paired with a vitamin C-rich dressing.
Blend into Sauces: Create a delicious sauce or jam from mulberries or elderberries to serve with other iron-rich foods.

Conclusion: The Berry Verdict

In summary, while no berry will single-handedly solve an iron deficiency, certain varieties are excellent supplemental sources. Dried mulberries and goji berries lead the pack in terms of concentrated iron content. However, the best strategy is a holistic one that focuses not just on raw numbers but also on how nutrients are absorbed. By pairing iron-rich berries with vitamin C sources and maintaining a varied diet, you can make a meaningful contribution to your overall iron intake.

An Authoritative Outbound Link

For more detailed nutritional data on various foods, including berries, you can consult the USDA FoodData Central database. [https://fdc.nal.usda.gov/]

Frequently Asked Questions

Dried mulberries are typically cited as having one of the highest iron contents among berries, with dried goji berries also being an excellent source due to the concentration of nutrients after dehydration.

Yes, vitamin C significantly enhances the absorption of non-heme iron found in plant-based foods, including berries. Berries like blackcurrants and goji berries are high in vitamin C, making them particularly effective.

Dried berries contain a more concentrated amount of iron and other nutrients per serving due to the removal of water. However, fresh berries still contribute to your iron intake and provide other benefits, like a higher water content.

To maximize absorption, combine iron-rich berries with a good source of vitamin C. For example, add dried mulberries to a smoothie with orange juice or a fruit salad with strawberries.

While blueberries contain some iron, studies suggest that their high polyphenol content can significantly inhibit the absorption of non-heme iron. Other berries may be better choices for boosting iron levels.

While berries can be a healthy part of an iron-rich diet, it is unlikely you can meet all your iron needs from berries alone. They should be supplemented with other iron-rich foods like legumes, nuts, seeds, and leafy greens.

Most berries contain some iron, but the amount can vary greatly depending on the type and whether it is fresh or dried. Berries like mulberries, goji berries, and blackcurrants are known to be better sources than others.