Which fruit is most high in iron? An in-depth guide to boosting your intake

October 26, 2025 •

4 min read

While many fresh fruits contain some iron, the concentration is highest in their dried forms due to the removal of water. For those wondering which fruit is most high in iron, the answer often lies in looking beyond fresh options to nutrient-dense dried varieties. These concentrated powerhouses can significantly contribute to your daily iron needs, especially when paired strategically with other foods.

Quick Summary

Concentrated dried fruits like apricots, mulberries, and raisins are among the best sources of fruit-based iron. As plants contain non-heme iron, which is less readily absorbed, pairing these fruits with high-vitamin C options can substantially boost your body's ability to absorb the mineral.

Key Points

Dried Apricots: Among fruits, dried apricots offer the most concentrated source of iron per 100g due to water removal.
Combine with Vitamin C: Pairing non-heme iron fruits with vitamin C-rich fruits significantly enhances iron absorption.
Avocado Leads Fresh Fruits: Avocado boasts the highest iron content among fresh fruits, providing 1.02 mg per 100g.
Include Other Dried Fruits: Raisins, mulberries, and dried figs are also excellent iron sources that can be easily incorporated into your diet.
Avoid Inhibitors: To maximize absorption, avoid consuming iron-rich fruits at the same time as calcium-heavy foods, tea, or coffee.
Balance is Key: Focus on a diverse and balanced diet that includes a variety of iron sources, both plant-based and animal-based, for optimal nutrition.

Understanding Iron in Your Diet

Iron is a vital mineral that plays a crucial role in transporting oxygen throughout the body via red blood cells. A deficiency can lead to fatigue, shortness of breath, and anemia. The iron found in foods comes in two forms: heme and non-heme. Heme iron, found in animal products like red meat, is easily absorbed by the body. Non-heme iron, sourced from plants, including fruits, is less bioavailable, meaning the body doesn't absorb it as efficiently. This is where clever dietary combinations come into play.

The Iron Champions: Dried Fruits

When it comes to fruit with the highest iron concentration, dried varieties take the top spots. The dehydration process removes water, concentrating the nutrients, including iron.

Dried Apricots: Often cited as the top fruit for iron, dried apricots offer a significant boost. Some sources report as much as 6.3 mg of iron per 100g, making them a potent and convenient source. They are also rich in antioxidants and fiber.
Mulberries: These berries pack a punch, with a cup providing 2.6 mg of iron. They can be consumed fresh or dried and are a delicious addition to cereals, yogurt, or salads.
Raisins: A classic dried fruit, raisins offer about 2.6 mg of iron per 100 grams, contributing to bone health and digestion.
Dried Figs: Rich in fiber and minerals, dried figs contain around 2.9 mg of iron per 100g.
Prunes: Also known as dried plums, prunes are a good source of iron, containing approximately 0.93 mg per 100g, alongside their well-known digestive benefits.

Standout Fresh Fruit Sources

While less concentrated than their dried counterparts, some fresh fruits provide a respectable amount of iron, especially when consumed regularly as part of a balanced diet.

Avocado: Uniquely, the avocado has been noted for having the highest iron content among fresh fruits, at 1.02 mg per 100g. It also provides healthy fats and numerous other nutrients.
Watermelon: This refreshing fruit contains around 0.7 mg of iron per small wedge and is also a good source of vitamin C, which is beneficial for iron absorption.
Blackberries and Raspberries: These berries offer a moderate amount of iron, and like other berries, are rich in antioxidants.
Strawberries: Although containing a lower amount of iron, strawberries are packed with vitamin C, which enhances the absorption of non-heme iron from other foods.

The Iron-Vitamin C Connection

To maximize the iron you absorb from fruits and other plant-based sources, pair them with foods rich in vitamin C. Vitamin C helps convert non-heme iron into a form that is more easily used by the body. For example, enjoying dried apricots with a glass of orange juice or adding strawberries to a spinach salad can significantly boost absorption.

Incorporating Iron-Rich Fruits into Your Diet

Integrating these fruits into your daily routine is simple. Consider these ideas:

Snacks: Carry a small bag of dried apricots, raisins, or mulberries for a quick, iron-rich pick-me-up.
Breakfast: Top your morning oatmeal or yogurt with dried figs, mulberries, or fresh berries.
Smoothies: Add fresh or dried fruits to your smoothies. Blend a banana (which aids absorption) with spinach, avocado, and a handful of berries.
Salads: Toss dried apricots or fresh berries into a spinach salad for added flavor and nutrients.
Cooking: Incorporate dried fruits into baked goods, stews, or savory dishes for a touch of sweetness and a nutritional boost.

Comparison of Common Fruit Iron Content (per 100g)


Fruit Type	Iron Content (per 100g)	Notes
Dried Apricots	6.3 mg	Highly concentrated, excellent source
Dried Coconut	3.6 mg	Also high in healthy fats
Dried Figs	2.9 mg	Also rich in fiber
Raisins	2.6 mg	Convenient snack
Mulberries	~1.85 mg	Versatile, rich in vitamins and antioxidants
Fresh Avocado	1.02 mg	Highest in fresh fruit category
Prunes	0.93 mg	Aids digestion, good source
Fresh Watermelon	0.69 mg (approx)	Also a source of vitamin C

Considerations for Absorption

While focusing on iron-rich fruits is beneficial, it's important to be aware of factors that can inhibit absorption. Certain compounds like tannins (in tea, coffee, grapes) and calcium can interfere with iron uptake. To maximize absorption, it's best to consume iron-rich fruits separately from calcium-heavy foods like milk or cheese and avoid drinking tea or coffee during or immediately after your meal.

Conclusion

In summary, while the overall quantity of iron in fruits is generally lower than in red meat, certain types offer a concentrated and valuable source. Dried fruits like apricots, mulberries, and raisins are particularly effective for boosting your non-heme iron intake. By pairing them with vitamin C-rich fruits and being mindful of inhibitors, you can create a powerful, plant-based strategy to meet your nutritional needs. A healthy, balanced approach to diet is key to preventing conditions like anemia and ensuring your body gets the vital nutrients it requires. For more comprehensive dietary advice, consult resources from organizations like the World Health Organization.

Frequently Asked Questions

For iron content specifically, dried fruits are better than fresh because the dehydration process removes water, which concentrates the iron and other nutrients.

To improve absorption of non-heme iron from fruits, pair them with a food high in vitamin C. Examples include eating dried apricots with an orange or adding strawberries to a spinach salad.

Yes, watermelon is considered an iron-rich fruit. It provides about 0.7 mg of iron per small wedge and also contains vitamin C, which aids in absorption.

Heme iron is found in animal products and is more easily absorbed by the body. Non-heme iron is found in plants and fruits and is less bioavailable, requiring the help of other nutrients like vitamin C for better absorption.

Yes, foods and drinks containing tannins (like tea and coffee) and calcium can inhibit iron absorption. It is best to consume these at a different time from your iron-rich meal.

Other excellent plant-based sources of iron include seeds (like sesame and pumpkin), nuts (such as cashews and almonds), and dark leafy greens like spinach.

No, while avocado is noted as having the highest iron content among fresh fruits, dried fruits like apricots contain a much higher concentration of iron due to their lower water content.