Which Fruit Is More Rich in Iron? A Nutritional Comparison

December 6, 2025 •

3 min read

Dried fruits are generally more rich in iron compared to fresh fruit. This is because drying concentrates nutrients. This article explores which fruits are the best sources of iron, and how to incorporate them into a healthy diet for optimal health benefits.

Quick Summary

This article explores and compares the iron content of various fruits, with dried fruits like apricots and sun-dried tomatoes offering the most iron per serving. The article also provides insight on how to increase iron absorption from fruits.

Key Points

Dried vs. Fresh: Dried fruits have a higher iron content per serving compared to fresh fruits.
Iron Powerhouses: Sun-dried tomatoes are known for their high iron content.
Non-Heme Iron: The iron in fruits is non-heme iron, which is absorbed less efficiently.
Vitamin C is Key: Consuming fruits rich in vitamin C enhances iron absorption.
Fresh Fruits Matter: Even though they have lower iron, they still contribute to overall intake and other nutrients.
Balanced Approach: The most effective way to maintain healthy iron levels is to include a variety of iron-rich fruits as part of a balanced diet.

Iron Content in Fruit: An Overview

Iron is essential for the production of hemoglobin, which carries oxygen throughout the body. Dietary iron comes in two forms: heme iron, found in animal products, and non-heme iron, found in plant-based sources like fruit. Non-heme iron is less efficiently absorbed by the body, which makes strategies to maximize its absorption from fruits critical.

Why Dried Fruits are Superior Sources of Iron

Dried fruits are known to be particularly rich in iron. The dehydration process concentrates the nutrients in the fruit, increasing the amount of iron per serving. Dried apricots can have several times more iron than their fresh counterparts. This makes them a convenient and effective way to increase iron intake. This is especially useful for those with specific dietary needs, such as vegetarians and vegans.

Fruits with Highest Iron Content

Some fruits are particularly high in iron:

Sun-Dried Tomatoes: These are one of the best sources of iron, with a high iron content.
Dried Peaches: These fruits provide a significant amount of iron per serving.
Dried Apricots: A well-known source of iron, dried apricots are a nutrient-dense option.
Dried Figs: These fruits offer a good mix of iron and fiber.
Mulberries: Fresh black mulberries are a standout among fresh fruits, offering a relatively high iron content.

Fresh Fruits and Their Iron Content

While generally lower in iron than dried fruits, many fresh fruits still contribute to daily iron intake. The vitamin C content of some fruits also aids in iron absorption.

Mulberries: Mulberries are among the best fresh fruit sources of iron.
Black Olives: Technically a fruit, black olives offer a significant amount of iron.
Watermelon: Watermelon contains some iron and vitamin C.
Berries: Blackberries and raspberries contain moderate amounts of iron along with Vitamin C.

Iron Content Comparison of Common Fruits


Fruit (per 100g)	Iron Content (mg)	Source
Sun-Dried Tomatoes	~9.1	FoodStruct.com
Dried Peaches	~6.5	Nutritionix.com
Dried Apricots	~3.1	Food Standards Australia
Black Olives	~2.9	URMC
Mulberries (Fresh)	~1.85	Aprifel.com
Raisins	~1.9	FoodStruct.com
Dried Figs	~2.0	Nutritionix.com
Prunes (Dried)	~0.93	FoodStruct.com

Maximizing Iron Absorption from Fruits

Since the iron in fruits is non-heme, its absorption can be enhanced through dietary strategies. Pairing iron-rich fruits with foods high in vitamin C is highly effective.

Best Combinations for Enhanced Absorption:

Dried Apricots with Orange Slices: The vitamin C in oranges helps absorb the iron from the apricots.
Raisins in Oatmeal with Berries: Adding berries to oatmeal with raisins boosts iron absorption.
Sun-Dried Tomato Pasta with Broccoli: Combining sun-dried tomatoes with broccoli enhances iron uptake.

Incorporating Iron-Rich Fruits into Your Diet

Iron-rich fruits can be integrated into your diet in various ways. Dried fruits make convenient snacks, but should be consumed in moderation due to their calorie density. They are also a great addition to cereals, yogurt, and trail mixes. Fresh fruits can be used in smoothies, and fruit juices. When cooking, sun-dried tomatoes can be used in sauces, salads, and vegetable dishes for an iron boost.

Conclusion

Dried fruits are the most concentrated source of iron. Sun-dried tomatoes, dried peaches, and dried apricots are at the top of the list. They provide a high amount of iron in a small serving. Pairing these fruits with vitamin C-rich foods helps maximize absorption. By following these dietary recommendations, fruits can be a helpful component of a healthy diet, to help prevent iron deficiency and support overall health.

For more information, the National Institutes of Health offers a detailed fact sheet on iron.

Frequently Asked Questions

Sun-dried tomatoes usually have the most iron per serving of commonly consumed fruits, with more than 9 mg per 100g.

Yes, dried apricots are a very good source of iron due to the concentration of nutrients during the drying process.

To increase iron absorption from fruits, consume them with foods rich in vitamin C. For example, pairing dried apricots with orange juice is effective.

Fresh fruits generally have lower iron content, but still contribute to your daily intake. Certain fruits, such as mulberries and blackberries, have more iron compared to other fresh options.

Yes, raisins are a good source of iron, providing around 1.9 mg per 100 grams. This makes them a convenient snack for increasing iron intake.

No, the iron in fruit is non-heme iron, while meat contains both heme and non-heme iron. The body absorbs heme iron more easily than non-heme iron.

Relying exclusively on fruit is unlikely to provide enough iron. A balanced diet including other iron-rich foods is recommended, especially fortified grains and legumes.