Which Juice Is a Good Source of Iron?

December 17, 2025 •

4 min read

According to a study in the Macedonian Journal of Medical Sciences, drinking beetroot and red spinach juice significantly increased hemoglobin levels in anemic adolescents. This research highlights that the right juice can indeed be a good source of iron, especially when paired with ingredients that enhance its absorption.

Quick Summary

This guide reveals the best juices for increasing iron intake and absorption, detailing powerful combinations like prune juice and citrus fruits. It also provides a comparison table of key iron-supporting juices and explains the importance of vitamin C for boosting non-heme iron absorption.

Key Points

Prune juice: A good source of iron, with one cup providing about 17% of the Daily Value.
Vitamin C: Significantly enhances the absorption of non-heme iron found in plant-based juices and smoothies.
Beetroot juice: Supports healthy blood levels through its folate and vitamin C content, though its direct iron content is moderate.
Combine and conquer: Pair iron-rich juices, like spinach or beetroot, with vitamin C sources such as oranges or lemon for maximum benefit.
Avoid inhibitors: Refrain from drinking tea or coffee with or two hours after an iron-rich meal to avoid blocking absorption.
Juicing vs. smoothies: For iron-rich vegetables like spinach, making a smoothie can retain more fiber compared to traditional juicing.

Understanding Iron Absorption in Juices

Iron is a vital mineral that plays a crucial role in the production of hemoglobin, the protein in red blood cells that carries oxygen throughout the body. When it comes to juices, the type of iron matters. Most fruits and vegetables contain non-heme iron, which the body does not absorb as easily as heme iron found in animal products. However, the absorption of non-heme iron can be significantly enhanced when consumed with vitamin C. For this reason, many effective iron-boosting juices combine iron-rich produce with ingredients high in vitamin C, such as oranges or pineapple.

The Contenders: Juices Rich in Iron

While some foods are mistakenly thought to be high in iron, such as beetroot, which has a moderate amount, others stand out as better sources for juicing. Here are some of the most effective options:

Prune Juice: Known for its digestive benefits, prune juice is also a notable source of iron, with a single cup containing around 3 mg, or about 17% of the Daily Value. Its natural iron content makes it a popular choice for those looking to combat mild iron deficiency.
Beetroot Juice: While its iron content isn't exceptionally high (about 1.4 mg per cup), beetroot is packed with folate and vitamin C, and some research suggests it can effectively boost hemoglobin levels. It's often combined with other iron-rich vegetables or vitamin C sources for maximum effect.
Spinach Juice/Smoothie: Spinach is an excellent source of non-heme iron. Blending it into a smoothie, rather than juicing it alone, preserves its fiber and nutrients. Combining spinach with a vitamin C-rich fruit like orange or pineapple is an effective strategy for better absorption.
Pomegranate Juice: Pomegranate is rich in both iron and vitamin C, making it a powerful tool for increasing hemoglobin levels. Its antioxidant properties also contribute to overall blood health.

Comparing Popular Iron-Boosting Juices

To help you decide on the best juice for your needs, here is a comparison of some of the top options. All nutrient values are based on an average single-serving (approx. 1 cup) and may vary based on preparation.


Juice Combination	Key Iron Source	Vitamin C Source	Benefits	Notes
Beetroot & Orange	Beetroot	Orange	Natural iron, folate, and excellent absorption due to vitamin C.	A classic and well-regarded blend for boosting blood health.
Prune Juice	Prune	Natural vitamin C in prunes	High iron concentration per serving, good for digestion.	Effective on its own, but can be combined with citrus for a boost.
Spinach & Pineapple	Spinach	Pineapple	High in non-heme iron and essential vitamin C for absorption.	Blending is best to preserve fiber; adds tropical flavor.
Pomegranate & Dates	Pomegranate, Dates	Pomegranate	Excellent combination of iron and vitamin C; natural sweetness.	Adding dried dates further increases the iron content.
Kale & Lemon	Kale	Lemon	Combines iron-rich greens with a high dose of vitamin C.	Massaging kale or using it in a blender can reduce bitterness.

The Importance of Vitamin C for Iron Absorption

Vitamin C, also known as ascorbic acid, is a powerful facilitator of non-heme iron absorption. When paired with plant-based iron sources, it captures the non-heme iron and converts it into a more soluble form that is easier for the body to absorb. Studies show that just 100mg of vitamin C can increase iron absorption by as much as four times. For those on plant-based diets, this is an essential strategy. The timing of consumption is also important; to get the most benefit, consume your vitamin C-rich juice at the same time as your iron source. Avoid coffee and tea during or directly after an iron-rich meal, as their tannins can inhibit absorption.

Juice Recipes for Boosting Iron Levels

Simple Beetroot and Carrot Juice

This simple recipe is a powerhouse for supporting healthy hemoglobin levels.

1 medium beetroot
1 large carrot
1-2 oranges (peeled)

Wash and chop all ingredients. Juice them together and stir. Enjoy immediately for a vibrant, iron-rich boost.

Popeye Spinach Smoothie

Get your daily greens in a delicious, iron-packed drink.

1 cup packed spinach
1 large apple
2 stalks celery

Blend all ingredients together until smooth. For an extra boost, add the juice of half a lemon or a cup of orange juice.

Conclusion

While no single juice can replace a balanced diet, certain options can effectively boost your iron intake. Prune juice offers a direct, concentrated source of iron, while beetroot and spinach provide moderate non-heme iron best absorbed when combined with vitamin C. The key to maximizing your iron intake through juice is smart pairing—always combine your plant-based iron source with a high dose of vitamin C from citrus fruits like oranges, lemons, or pineapple. For those with iron deficiency anemia, adding these nutrient-dense beverages can be a supportive part of a broader nutritional strategy. However, it is always recommended to consult a healthcare provider for a proper diagnosis and treatment plan.

What to drink with dinner to get the most iron from your food (and what to avoid)

For maximizing iron absorption, especially non-heme iron, consuming a beverage with a high vitamin C content alongside your meal is beneficial. The website The Conversation discusses how orange juice or tomato juice can significantly improve absorption from plant-based sources. It also cautions against drinking tea or coffee with meals, as their compounds can inhibit iron uptake.

Frequently Asked Questions

Yes, prune juice is a good source of iron. A single cup contains around 3 milligrams of iron, which is about 17% of the recommended daily value, making it one of the highest iron-containing fruit juices.

To increase non-heme iron absorption from your juice, add a vitamin C-rich ingredient like oranges, lemon, or pineapple. The ascorbic acid in these fruits converts the iron into a form that is more easily absorbed by the body.

Beetroot juice is often associated with improving blood health, partly due to its folate and iron content. While its iron level is not exceptionally high (about 1.4 mg per cup), combining it with vitamin C can boost its effectiveness in supporting red blood cell production.

A spinach smoothie is generally better for iron, as it uses the whole leaf and retains more of the fiber and nutrients. Combining spinach with a fruit high in vitamin C, like an orange or strawberries, is the most effective approach.

ABC juice stands for apple, beetroot, and carrot juice. It is considered a solid option for addressing iron deficiency as it provides antioxidants, plant-based iron, and vitamin C, all in one drink.

You should avoid drinking tea and coffee with or shortly after iron-rich meals. The tannins and chlorogenic acid in these beverages can significantly inhibit iron absorption.

Yes, pomegranate juice can help with anemia. It contains both iron and vitamin C, which work together to improve hemoglobin levels and support overall blood health.

While less common than fortified cereals, some fruit juices may be fortified with iron. It is best to check the nutritional label. You can also make your own fortified smoothie by adding iron-rich ingredients like pea protein powder or blackstrap molasses.