Which Fruit is Rich in Iron? The Top Contenders

October 8, 2025 •

4 min read

According to the World Health Organization (WHO), iron deficiency is the most common nutritional deficiency worldwide. While meat is a well-known source, many are surprised to learn which fruit is rich in iron, offering a convenient plant-based way to boost this essential mineral. Dried fruits like apricots and peaches often contain significantly more iron than their fresh counterparts due to nutrient concentration.

Quick Summary

This guide details the fruits highest in iron, with a special focus on dried fruits such as peaches, apricots, and raisins, which are nutrient-dense sources. It also explains the difference between heme and non-heme iron, emphasizing how to enhance the absorption of plant-based iron with vitamin C.

Key Points

Dried Fruits are Iron Powerhouses: Dried peaches, apricots, figs, and raisins have high concentrations of non-heme iron due to the dehydration process.
Combine with Vitamin C: To maximize the absorption of non-heme iron from fruits, pair them with a source of vitamin C, like oranges, strawberries, or kiwi.
Watch Out for Absorption Inhibitors: Limit consumption of coffee and tea around meals, as their tannins can hinder non-heme iron absorption.
Choose the Right Cookware: Cooking with cast iron pans can increase the iron content of your meals.
Black Olives are a Fruit Rich in Iron: Surprising to some, black olives are a notable fruit source of non-heme iron.
Iron is Essential for Oxygen Transport: The body needs iron to produce hemoglobin, which carries oxygen in the blood. Deficiency can lead to fatigue.
Diverse Sources are Key: A balanced diet that includes a variety of iron-rich fruits, alongside other food groups, is the best approach for most people.

Dried Fruits Lead the Pack for Iron Content

When considering which fruit is rich in iron, dried fruits consistently top the list. The dehydration process removes water, concentrating the nutrients, including iron, into a smaller, more potent serving. This makes them an exceptionally efficient way to increase your iron intake, particularly for those on plant-based diets.

Top Dried Fruits High in Iron

Dried Peaches: At approximately 3.3 mg of iron per half-cup, dried peaches are one of the most potent fruit sources of iron, providing a substantial boost to your daily intake.
Dried Apricots: A half-cup serving of dried apricots delivers about 2.1 mg of iron, making them another excellent choice.
Prunes: Dried plums, or prunes, offer roughly 2.3 mg of iron per half-cup. They also provide fiber, which aids in digestive health.
Raisins: A quarter-cup serving of raisins contains about 1 mg of iron, making them a simple and convenient snack to support healthy iron levels.
Figs: Dried figs contribute around 1.5 mg of iron per half-cup and are rich in fiber.

Fresh Fruits That Contribute to Your Iron Intake

While not as iron-dense as their dried counterparts, some fresh fruits provide a notable amount of iron and often come with other benefits, like a high vitamin C content that enhances iron absorption.

Fresh Fruits with Good Iron Content

Black Olives: Technically a fruit, black olives are a surprisingly strong source of iron, with about 4.2 mg per half-cup.
Mulberries: This berry offers a significant amount of iron, with 2.6 mg per cup, along with a low calorie count.
Watermelon: A refreshing source, a small wedge of watermelon can provide 0.7 mg of iron and a hydrating dose of vitamin C.
Avocado: This versatile fruit contains about 0.8 mg of iron per small fruit, in addition to healthy fats and potassium.
Strawberries: One cup of sliced strawberries provides about 0.6 mg of iron, alongside a high concentration of vitamin C.

Enhancing Non-Heme Iron Absorption

The iron found in fruits and other plant-based foods is known as non-heme iron, which is not as readily absorbed by the body as heme iron from animal products. However, smart dietary combinations can significantly increase absorption.

Practical Strategies for Maximizing Absorption

Pair with Vitamin C: Consuming non-heme iron with a source of vitamin C is one of the most effective strategies for boosting absorption. For example, add strawberries to your iron-fortified oatmeal or enjoy an orange with a handful of raisins.
Avoid Inhibitors: Certain substances can inhibit iron absorption. These include phytates found in whole grains and legumes, and polyphenols in coffee and tea. It is best to consume these beverages between meals rather than with iron-rich foods.
Use Cast Iron Cookware: Cooking with a cast iron pan can transfer a small amount of iron into your food, subtly increasing your overall iron intake.

The Role of Iron in the Body

Iron is a vital mineral that plays a crucial role in many bodily functions. It is a key component of hemoglobin, the protein in red blood cells that carries oxygen from the lungs to the rest of the body. A deficiency can lead to fatigue, shortness of breath, and a weakened immune system, symptoms characteristic of iron-deficiency anemia. Maintaining adequate iron levels through a balanced diet is essential for overall health, energy production, and cognitive function.

Iron Needs by Life Stage

The amount of iron a person needs varies based on age, gender, and life stage. For example, adult women of childbearing age require more iron than men due to menstrual blood loss. Pregnant women have an even higher requirement to support fetal development. Vegetarians also need to focus on deliberate iron sources as plant-based iron is less absorbable.

Comparison Table: Dried vs. Fresh Fruits


Fruit (Per 1/2 cup)	Iron Content (mg)	Vitamin C Content	Notes
Dried Peaches	~3.3	Low	Excellent concentrated source of non-heme iron.
Dried Apricots	~2.1	Low	Also high in vitamin A; great for snacking.
Prunes	~2.3	Low	Good source of fiber, beneficial for digestion.
Black Olives	~4.2	Low	High in healthy fats and a surprising iron source.
Fresh Watermelon	~0.7	High	Hydrating; high vitamin C boosts absorption.
Fresh Strawberries	~0.6	High	Vitamin C powerhouse that aids non-heme iron uptake.

Conclusion

While many people associate iron with meat, fruits, especially dried varieties like peaches, apricots, and prunes, offer a significant and delicious source of this essential mineral. The iron in plant-based sources is most effectively absorbed when consumed with vitamin C-rich foods. By strategically including these fruits in your diet and understanding the factors that influence absorption, you can take a powerful step toward preventing iron deficiency and supporting your overall health. For those with severe deficiency or who follow a strictly plant-based diet, consulting a healthcare provider or a registered dietitian is always recommended to ensure you meet your nutritional needs.

Frequently Asked Questions

Dried peaches and dried apricots are among the highest in iron. A half-cup serving of dried peaches provides about 3.3 mg, while dried apricots offer around 2.1 mg.

No, the iron in fruit is non-heme iron, which is less easily absorbed by the body than the heme iron found in meat. However, absorption can be significantly enhanced by eating fruit with a source of vitamin C.

You can increase absorption by pairing iron-rich fruits with foods high in vitamin C, such as strawberries or oranges. You should also avoid drinking coffee and tea with your meals, as they contain compounds that inhibit iron absorption.

While not the most concentrated source, watermelon does contain a modest amount of iron (about 0.7 mg per wedge). Its high vitamin C content makes it a good option for boosting the absorption of other non-heme iron sources when consumed together.

It is highly unlikely to get a toxic level of iron solely from consuming iron-rich fruits and other foods. Iron toxicity typically occurs from excessive supplementation or genetic conditions, not a balanced diet.

Yes, because their diet consists primarily of non-heme iron, which is less absorbable, vegetarians and vegans may need a higher daily iron intake. It is crucial for them to focus on incorporating many iron-rich plant foods and using absorption-enhancing strategies.

Yes, olives are classified as a fruit and black olives, in particular, are an excellent source of non-heme iron, providing about 4.2 mg per half-cup.