Which Fruit Has a Large Amount of Iron?

December 16, 2025 •

3 min read

According to the World Health Organization (WHO), iron deficiency is the most common nutrient deficiency globally, affecting people worldwide. Understanding which fruit has a large amount of iron is a powerful way to enhance your dietary intake and combat this prevalent health issue naturally.

Quick Summary

Several dried fruits, like apricots and raisins, offer a concentrated source of non-heme iron. While fresh fruits provide smaller amounts, pairing them with vitamin C can significantly improve absorption.

Key Points

Dried apricots lead fruit sources: With around 6.3mg of iron per 100g, dried apricots are the most concentrated fruit source of non-heme iron.
Combine with Vitamin C: To significantly boost non-heme iron absorption from fruits, pair them with a Vitamin C source like oranges, strawberries, or pineapple.
Dried fruits are more concentrated: Raisins, prunes, and dried figs are also excellent sources of iron, as the drying process concentrates the mineral content.
Fresh fruits contribute significantly: While containing less iron, fresh fruits like mulberries, watermelon, and olives can still contribute to your daily intake and offer other nutritional benefits.
Mind absorption inhibitors: Avoid consuming iron-rich foods with coffee, tea, or high-calcium products, as these can block non-heme iron absorption.
Consider anemia prevention: Increasing your intake of iron-rich fruits can be a natural and delicious way to help prevent iron deficiency and related conditions like anemia.

Understanding the Two Types of Iron

Before diving into specific fruits, it's crucial to understand the two forms of dietary iron: heme and non-heme. Heme iron is found exclusively in animal products like red meat, poultry, and fish, and is easily absorbed by the body. Non-heme iron, on the other hand, comes from plant-based sources, including fruits, vegetables, and nuts. This type is not as readily absorbed, but its bioavailability can be greatly enhanced with the right food combinations. All fruits contain non-heme iron, and while they are not the most concentrated source compared to meat or legumes, certain fruits, especially in their dried form, are excellent contributors to your daily intake.

The Top Contenders: Dried Fruits

When searching for which fruit has a large amount of iron, the clear winners are dried fruits. The dehydration process removes water, concentrating the nutrients, including iron. A small handful of these can provide a significant boost.

Dried Apricots: One of the most potent fruit sources, with some varieties offering around 6.3 mg of iron per 100 grams. They are a fantastic, portable snack.
Raisins: These dried grapes are a well-known source of iron, containing around 2.6 mg per 100 grams. They are versatile for adding to cereals, salads, or eating on their own.
Prunes (Dried Plums): A 100-gram serving of prunes contains approximately 3 mg of iron. Besides iron, prunes are also known for their fiber content, which supports digestive health.
Dried Figs: These offer about 2.6 mg of iron per 100 grams and are also a great source of dietary fiber and other minerals.
Dried Peaches and Pears: These also contain noteworthy amounts of iron, with some dried peaches providing up to 5.3 mg per five pieces.

Fresh Fruits That Contain Iron

While fresh fruits have lower iron concentrations than their dried counterparts, they still contribute to your daily intake, and many offer other beneficial nutrients like Vitamin C. For this reason, they are a vital component of any iron-boosting diet.

Mulberries: This often-overlooked berry is a standout, containing about 1.85 mg of iron per 100 grams. They can be enjoyed fresh or dried and are rich in antioxidants.
Olives: With about 3.3 mg of iron per 100 grams, olives are a savory option for increasing your iron intake. They also provide healthy fats and Vitamin E.
Watermelon: A refreshing source, watermelon contains approximately 0.24 mg of iron per 100 grams, along with high levels of Vitamin C, which helps with absorption.
Strawberries: These berries contain both non-heme iron and a significant amount of Vitamin C, making them a dual-purpose fruit for improving iron levels.
Pomegranates: Not only rich in iron, pomegranates also provide vitamins C, A, and E, which aid in the body's iron utilization.

Combining for Better Absorption

Since fruits provide non-heme iron, consuming them strategically is key. Pairing iron-rich fruits with foods high in Vitamin C is one of the most effective ways to maximize absorption.

Add a handful of raisins to a citrus salad with orange segments.
Blend dried apricots and spinach into a smoothie, as spinach contains Vitamin C.
Enjoy a snack of prunes with a side of strawberries.
Sprinkle pomegranate seeds over your morning oatmeal.

Another strategy is to avoid pairing iron-rich meals with foods and beverages that inhibit absorption. This includes coffee, tea, and calcium-rich foods like milk, which can significantly reduce the amount of iron your body absorbs. For optimal results, consume these inhibitory foods separately from your iron-rich meals.

A Comparison of Iron-Rich Fruits


Fruit (100g Serving)	Approximate Iron Content (mg)	Notes
Dried Apricots	6.3	High concentration, excellent source
Olives	3.3	Savory option, provides healthy fats
Prunes	3.0	Good source of fiber as well
Dried Figs	2.6	Sweet, nutrient-dense snack
Raisins	2.6	Versatile for many recipes
Mulberries	1.85	Fresh berry option
Pomegranate Seeds	0.3	Contains vitamins C, A, and E
Watermelon	0.24	High in Vitamin C, aids absorption
Strawberries	0.62	Good Vitamin C content

Conclusion

While dried apricots stand out for their exceptionally high iron concentration, many other fruits, both fresh and dried, play a valuable role in a diet aimed at boosting iron levels. The most effective strategy involves a combination of these fruits. Incorporating nutrient-dense dried options like raisins and figs for a concentrated boost, alongside fresh, Vitamin C-rich varieties like strawberries and watermelon to enhance absorption, will help you reach your daily iron goals. Remember to be mindful of what you pair your iron-rich foods with to maximize their benefits for a healthier, more energized you.

For more general information on dietary iron sources, including non-fruit options, you can consult reliable health resources.

Frequently Asked Questions

Dried apricots generally have the most iron among dried fruits, with some sources reporting as much as 6.3 mg per 100 grams, making them an excellent choice for boosting iron intake.

Yes, eating iron-rich fruits can help with anemia, especially those with high concentrations of non-heme iron like dried apricots, prunes, and raisins. It's most effective when paired with foods high in vitamin C to improve absorption.

Non-heme iron is the type of iron found in plant-based foods, including all fruits and vegetables. It is not absorbed as efficiently by the body as heme iron, which is found in animal products.

To increase iron absorption from fruits, pair them with a source of vitamin C. For example, enjoy a glass of orange juice with dried apricots or add strawberries to a salad containing iron-rich foods.

Pomegranate is a good fruit for boosting iron, not only because it contains iron itself, but also because its vitamin C content helps the body better absorb iron from other foods in your diet.

Yes, raisins are a good source of iron, containing around 2.6 mg per 100 grams. They are a convenient and easy-to-add snack for increasing your iron levels.

You should avoid consuming coffee, tea, and high-calcium products like milk at the same time as your iron-rich fruits, as they can inhibit the absorption of non-heme iron.