Which fruit is high in iron? A guide to boosting your intake

November 29, 2025 •

4 min read

Globally, iron deficiency is the most common nutritional disorder, affecting an estimated 2 billion people. This widespread issue drives many to seek dietary solutions, prompting the critical question: which fruit is high in iron and can effectively help boost intake?

Quick Summary

Dried fruits like apricots and mulberries are concentrated sources of iron, but pairing certain fresh fruits with high-iron foods can also significantly improve absorption. This guide details the best fruity options and provides tips for maximizing their nutritional impact.

Key Points

Dried Apricots are Top Contenders: Dried apricots are one of the fruits with the highest concentration of iron, providing a significant boost in a small serving.
Vitamin C is Crucial: While many fruits have modest iron levels, those rich in vitamin C, like strawberries and citrus, significantly enhance the absorption of non-heme iron from plant sources.
Mulberries are a Strong Choice: Both fresh and dried mulberries contain a notable amount of iron and beneficial antioxidants.
Combinations Maximize Absorption: For optimal results, pair iron-rich dried fruits with fresh, vitamin C-rich fruits to create a powerful nutrient combination.
Variety is Key: A diverse intake of different high-iron and vitamin C-rich fruits is more effective than relying on a single source to maintain healthy iron levels.
Be Mindful of Inhibitors: Avoid consuming coffee, tea, or high-calcium foods near your high-iron meals, as these can hinder absorption.

Top Fruits That Are High in Iron

When it comes to boosting your iron intake with fruit, the most potent sources are often found in dried varieties. The dehydration process concentrates the nutrients, including minerals like iron, into a smaller, more calorie-dense package. While fresh fruits contain iron, their water content means you would need to consume a much larger volume to get the same amount of the mineral. However, some fresh fruits offer a unique benefit: they are rich in vitamin C, which is crucial for helping your body absorb non-heme iron (the type found in plants) more effectively.

Dried Fruits: Concentrated Iron Sources

Dried apricots are arguably the most impressive when it comes to fruit and iron. A 100g serving of dried apricots can provide over 6mg of iron, a substantial portion of the daily recommended intake. This makes them a convenient and effective snack for preventing iron deficiency. Similarly, other dried fruits offer significant iron and other nutrients.

Dried Apricots: One of the most concentrated sources, also rich in fiber and vitamin A.
Dried Peaches: A half-cup serving offers a notable amount of iron, along with vitamin C for enhanced absorption.
Raisins: Dried grapes provide a good dose of iron and are an easy addition to many meals.
Prunes: These dried plums offer iron, and their high fiber content is excellent for digestive health.
Dates: A natural sweetener packed with iron and antioxidants.
Dried Figs: Provide a good source of iron along with other bone-supporting minerals like calcium and phosphorus.

Fresh Fruits That Boost Absorption

While lower in iron content themselves, certain fresh fruits are vital for maximizing the iron you get from other foods. The secret lies in their high vitamin C levels.

Strawberries: Contain vitamin C, which enhances the body’s ability to absorb iron from plant-based sources.
Mulberries: A half-cup serving provides a decent amount of iron and is rich in antioxidants.
Kiwi: Another excellent source of vitamin C that can improve iron absorption when paired with iron-rich foods.
Watermelon: Contains a small amount of iron and is rich in vitamin C.
Pomegranates: Known for helping to boost hemoglobin levels and are rich in vitamin C.

Maximizing Iron Absorption with Fruit

The iron found in plants (non-heme iron) is less readily absorbed by the body than heme iron from animal products. By combining fruits, you can significantly increase absorption. For example, snacking on dried apricots with a side of strawberries can create a powerful, iron-boosting effect. Conversely, certain substances can inhibit iron absorption. Tannins found in coffee and tea, as well as high levels of calcium, can reduce the amount of iron your body absorbs from a meal. It is best to avoid these an hour before or after eating iron-rich foods.

Comparison of Iron-Rich Fruits (Per 100g)

To provide a clearer picture of relative iron levels, here is a comparison based on general nutritional data:


Fruit Type	Iron Content (per 100g)	Primary Iron Type	Key Benefit for Iron Intake
Dried Apricots	~6.3 mg	Non-Heme	Concentrated source, great for snacking
Dried Peaches	~3.3 mg	Non-Heme	Good source, contains vitamin C
Mulberries (raw)	~2.6 mg	Non-Heme	Contains vitamin C and antioxidants
Dried Figs	~2.9 mg	Non-Heme	Rich in fiber, supports bone health
Prune Juice	~3.0 mg (per 100g)	Non-Heme	Concentrated iron in a liquid form
Raisins	~2.6 mg	Non-Heme	Versatile snack, rich in potassium
Strawberries	~0.62 mg	Non-Heme	Excellent source of vitamin C to aid absorption

Note: Iron values can vary based on ripeness, source, and drying process.

How to Incorporate High-Iron Fruits into Your Diet

Adding these fruits to your daily meals is simple and delicious. Sprinkle raisins or dried apricots over your morning oatmeal or yogurt for a quick iron boost. Create a trail mix with dried figs, mulberries, and nuts for an energy-filled snack. For a vibrant salad, toss in pomegranate seeds and strawberries. You can also blend fruits like mulberries, strawberries, and prune juice into a smoothie for a refreshing, nutrient-packed drink. Remember to pair plant-based iron sources with a vitamin C-rich fruit whenever possible to get the most benefit.

Conclusion

While dried apricots stand out as one of the most iron-rich fruits, the key to a robust and diverse diet for iron intake lies in a balanced approach. Incorporate a variety of dried fruits for their concentrated iron content and combine them with fresh, vitamin C-rich fruits to maximize absorption. This synergy between different fruits helps ensure your body efficiently utilizes the non-heme iron available. By prioritizing these nutritional pairings, you can effectively manage and prevent iron deficiency through your diet. Consulting with a healthcare professional or registered dietitian for a personalized plan is always recommended, especially for individuals with diagnosed iron deficiency or anemia.

Visit the NIH website for comprehensive information on iron and its role in human health

Frequently Asked Questions

Dried apricots are typically considered the fruit with the highest iron content per serving due to the concentration of nutrients during the drying process. A 100g serving contains approximately 6.3 mg of iron.

Yes, eating fruits can help with anemia, especially iron-deficiency anemia. Consuming fruits high in iron, such as dried apricots and mulberries, and those high in vitamin C, like strawberries and oranges, can aid the body in producing healthy red blood cells and absorbing iron more effectively.

Yes, raisins, which are dried grapes, are a good source of iron. A 100g serving contains about 2.6 mg of iron, making them an excellent and easy addition to your diet.

Vitamin C is important because it enhances the body's ability to absorb non-heme iron, which is the type found in fruits and other plant-based foods. It helps convert the iron into a form that is more readily absorbed by the digestive system.

While fruits can provide a helpful amount of iron, particularly dried varieties, it is generally difficult to meet all your daily iron needs from fruit alone. It is best to include a wide variety of iron-rich foods from different food groups in your diet.

Yes, mulberries are a surprisingly good source of iron. Raw mulberries contain about 2.6 mg of iron per cup and are also rich in vitamin C and antioxidants.

The iron in fruit is non-heme iron, which is absorbed less efficiently by the body. Meat contains heme iron, which is more readily absorbed. To improve the absorption of non-heme iron from fruits, it's beneficial to consume them with vitamin C-rich foods.