Which Fruit Gives You the Most Iron? The Surprising Answer

December 21, 2025 •

3 min read

Iron deficiency is one of the most common nutritional deficiencies globally, affecting millions of people. While red meat provides a readily absorbed form of iron, many people, including those following plant-based diets, turn to fruits to supplement their intake. The quest for the most iron-rich fruit reveals that dried varieties, in particular, offer a potent, concentrated dose of this essential mineral.

Quick Summary

Dried apricots, mulberries, and other dehydrated fruits contain the highest concentrations of non-heme iron. Maximizing intake and absorption depends on pairing these fruits with vitamin C-rich foods. Several fresh fruits also contribute meaningful iron levels to a balanced diet.

Key Points

Dried Apricots are the Top Fruit for Iron: They contain the most iron per 100g compared to other fruits, due to the concentration of nutrients during the drying process.
Drying Concentrates Iron: Removing water from fruit significantly increases the iron content per gram, making dried fruits like figs and raisins more potent sources than their fresh counterparts.
Vitamin C Boosts Absorption: Fruits contain non-heme iron, which is harder to absorb. Pairing high-iron fruits with vitamin C-rich foods dramatically improves absorption rates.
Fresh Fruits Still Contribute: While lower in concentration, fresh fruits such as mulberries and watermelon provide iron along with other beneficial nutrients.
Combine for Maximum Benefit: The best approach is to consume a variety of iron-rich fruits and strategically combine them with sources of vitamin C for optimal dietary intake and absorption.

Dried Fruits: The Undisputed Iron Champions

When comparing fruits for iron content, it is crucial to distinguish between fresh and dried varieties. The process of drying fruit removes water, concentrating its nutrients, including iron. This makes a small serving of dried fruit a much denser source of iron than an equivalent weight of its fresh counterpart.

The Top Contender: Dried Apricots

Among all fruits, dried apricots consistently appear at the top of the list for iron content. Studies and nutritional data indicate that 100 grams of dried apricots can contain anywhere from 3 to over 6 milligrams of iron. This makes them an excellent and convenient snack for boosting iron levels. Beyond iron, dried apricots are also rich in dietary fiber, potassium, and antioxidants, contributing to digestive health and overall well-being.

Other Notable Dried Fruit Sources

While dried apricots may take the top spot, several other dried fruits also provide significant amounts of iron. Incorporating a variety of these into your diet can be an effective strategy for managing iron intake.

Dried Figs: A 100-gram serving of dried figs contains approximately 2 to 3 milligrams of iron, along with calcium, magnesium, and dietary fiber.
Raisins: These dried grapes are a popular snack and contain about 1.9 to 2.7 milligrams of iron per 100 grams. They are also a good source of natural energy and fiber.
Dried Peaches: Similar to dried apricots, dried peaches offer a concentrated source of iron, with some reports suggesting over 2 milligrams per 100-gram serving.
Prunes: Dried plums, or prunes, provide around 0.9 to 1.1 milligrams of iron per 100 grams. They are also well-known for their digestive benefits.

Fresh Fruits with Significant Iron Content

Although their iron content is less concentrated, some fresh fruits are still worth noting, especially because their higher vitamin C content can aid iron absorption.

Mulberries: This berry offers a healthy dose of iron, with a cup of raw mulberries providing around 2.6 milligrams. Mulberries are also packed with antioxidants and vitamin C.
Avocado: Unassuming in its iron contribution, the avocado contains a modest amount of iron (about 0.5-1.0 mg per 100g), along with healthy fats.
Watermelon: Watermelon contains iron and is also a good source of vitamin C, which enhances non-heme iron absorption.

The Crucial Role of Non-Heme Iron and Vitamin C

It is important to understand that the iron found in fruits is non-heme iron. This type is not as easily absorbed by the body as heme iron, which is found in animal products. However, you can significantly boost your body's ability to absorb non-heme iron by pairing these fruits with foods rich in vitamin C. Vitamin C converts non-heme iron into a form that is more readily absorbed by the body.

Fruits High in Vitamin C to Pair for Better Absorption:

Oranges
Strawberries
Kiwis
Pineapple
Guava
Papaya

Pairing a handful of dried apricots with a glass of fresh orange juice or adding strawberries to a raisin and nut mix are simple ways to improve iron absorption from fruit sources.

Comparison Table: Iron Content in Fruits (per 100g)


Fruit Type	Preparation	Approximate Iron Content (mg/100g)
Apricot	Dried	3.0 - 6.3
Fig	Dried	2.0 - 3.0
Mulberry	Raw	1.8 - 2.6
Raisin	Dried	1.9 - 2.7
Peach	Dried	2.3
Prune	Dried	0.9 - 1.1
Avocado	Fresh	0.5 - 1.0
Watermelon	Fresh	~0.7
Strawberry	Fresh	~0.4 - 0.6

A Balanced Approach to Boosting Iron

While dried apricots and other fruits are excellent supplemental sources of non-heme iron, they should not be relied upon as the sole solution for significant iron deficiencies. A holistic approach that includes a balanced diet rich in a variety of iron-containing foods is best. For individuals with diagnosed anemia, professional medical advice and iron supplementation may be necessary. By strategically including iron-rich fruits and pairing them with vitamin C, you can effectively enhance your dietary iron intake and contribute to better overall health.

For more in-depth information on iron and its role in the body, consider consulting resources like the National Institutes of Health.

Conclusion

Dried apricots stand out as the fruit with the most iron per 100 grams, making them a top choice for anyone looking to increase their non-heme iron intake through fruit. However, the key to success lies not just in the quantity of iron but also in its absorption. By combining dried apricots, figs, raisins, and other fruits with vitamin C-rich options, you can create a powerful strategy for boosting your body's iron levels and supporting your health goals naturally.

Frequently Asked Questions

Dried fruits have more iron per gram than fresh fruits because the drying process removes most of the water content. This leaves a more concentrated amount of nutrients, including iron, in a smaller mass.

The iron in fruits is non-heme iron, which is less easily absorbed. To maximize absorption, pair iron-rich fruits with foods high in vitamin C, such as citrus fruits, strawberries, or bell peppers.

Raisins contain a good amount of iron (around 1.9-2.7 mg per 100g) and can contribute to managing iron deficiency anemia. However, they are not a cure-all and should be part of a balanced diet that includes other iron-rich foods.

Yes, raw mulberries are a strong source of iron, with a cup providing a significant amount. Their iron content is comparable to some dried fruits, and they also offer high levels of vitamin C and antioxidants.

Yes, some compounds can inhibit iron absorption. For example, calcium can interfere with iron uptake. Additionally, phytates found in certain foods and tannins in tea and coffee can reduce non-heme iron absorption. Avoid consuming these alongside your iron-rich fruit for better results.

While fruits contain non-heme iron, pairing an iron-rich food with a high vitamin C juice, like orange or pineapple juice, is a good strategy. A study showed that orange juice significantly improved iron absorption.

For individuals with a significant iron deficiency or anemia, relying solely on fruit for iron is not recommended. Non-heme iron from plants is not as readily absorbed as heme iron from meat. A balanced diet with multiple iron sources or supplements, as advised by a doctor, is often necessary.