If you’re trying to boost your iron intake without reaching for red meat every day, fruit can genuinely help — even though most people never think of fruit as an iron food.
I’ve put together a working list of 28 iron rich fruits I actually keep in my own kitchen, from everyday bananas to iron-dense dried apricots, with honest approximate numbers so you know what you’re really getting.
The short answer: dried fruits and a few standout fresh fruits like mulberries pack the most iron per serving, but pairing any fruit with a vitamin C source helps your body absorb more of it.
Key Takeaways
- Dried fruits like apricots, figs, and peaches are the most iron-dense fruit options per serving.
- Fresh mulberries and elderberries are among the highest-iron fresh fruits you can buy.
- Fruit provides non-heme iron, which the body absorbs less efficiently than the heme iron in meat.
- Eating fruit alongside a vitamin C source can meaningfully improve how much iron you absorb.
- Fruit alone shouldn’t replace medical treatment for diagnosed iron deficiency anemia — talk to a healthcare professional.
Dried Fruits: The Most Concentrated Iron Sources
Drying fruit removes most of its water, which concentrates the iron (and the sugar) into a much smaller serving. That’s why a handful of dried fruit often out-performs the same fruit fresh, and it’s a good place to start if you’re building an iron rich foods list for weekly meal planning.
Your body absorbs the non-heme iron found in fruit less efficiently than the heme iron in meat, according to the NIH Office of Dietary Supplements iron fact sheet, so serving size and pairing matter more than they would with a steak.
1. Dried apricots
Approximate nutrition: about 1.7 mg iron per 1/2 cup (roughly 65 g) of dried apricot halves.
I toss these into oatmeal or eat them straight from the bag — they’re one of the easiest iron-dense snacks to keep on hand.
2. Dried figs
Approximate nutrition: around 1.2 mg iron per 1/4 cup (about 40 g) of dried figs.
Chop them into muffin batter or granola bars; their natural sweetness means you can cut back on added sugar elsewhere in the recipe.
3. Raisins
Approximate nutrition: roughly 1.4 mg iron per 1/2 cup (about 75 g) of seedless raisins.
Raisins are the most affordable dried fruit on this list, which makes them an easy, budget-friendly way to add iron to trail mix or baked oats.
4. Dried peaches
Approximate nutrition: about 2 mg iron per 1/2 cup (roughly 65 g) of dried peach halves.
These have a jammy, concentrated flavor that works well simmered into a quick compote for pancakes or yogurt bowls.
5. Prunes (dried plums)
Approximate nutrition: about 0.8 mg iron per 1/2 cup (roughly 85 g) of pitted prunes.
Prunes are better known for fiber, but the iron adds up nicely when you’re already eating them for digestion.
6. Dried currants (Zante currants)
Approximate nutrition: around 0.9 mg iron per 1/4 cup (about 40 g) of dried currants.
These tiny, tart dried grapes are great stirred into rice pilaf or scone dough where you want texture without a lot of extra sweetness.
Tropical and Exotic Fruits Worth Adding to Your Rotation
Several tropical fruits carry a surprising amount of iron for something that also tastes like dessert. These are especially worth rotating in if you’re looking at foods high in iron for pregnancy since many are naturally low in mercury and easy to eat raw.
They’re also useful if you’re avoiding animal products, since a mix of fruit sources adds variety to an otherwise plant-based iron routine.
7. Dates (Medjool)
Approximate nutrition: about 0.4 mg iron per 1/4 cup (roughly 45 g) chopped Medjool dates.
Blend them into smoothies or homemade energy balls; their caramel-like sweetness means you rarely need added sugar.
8. Guava
Approximate nutrition: around 0.3 mg iron per cup (about 165 g) of raw guava, alongside a notably high amount of vitamin C.
Eat it fresh with a squeeze of lime — that vitamin C in the same bite genuinely helps your body use the iron.
9. Pomegranate
Approximate nutrition: roughly 0.46 mg iron per cup (about 174 g) of pomegranate arils.
I like scattering the arils over salads or roasted vegetables for a pop of color and a bit of crunch.
10. Jackfruit
Approximate nutrition: about 0.6 mg iron per cup (roughly 165 g) of sliced raw jackfruit.
Ripe jackfruit tastes almost tropical-candy sweet; unripe jackfruit is the one people cook savory, shredded ‘pulled’ style.
11. Mulberries
Approximate nutrition: around 2.6 mg iron per cup (about 140 g), making mulberries one of the highest-iron fresh fruits available.
They’re not always in grocery stores, but if you find them fresh or dried, they’re worth grabbing — the flavor is like a cross between blackberry and fig.
Berries Packed With Iron and Antioxidants
Berries won’t match dried fruit gram for gram, but a full cup adds up, and most are easy to eat daily. If you like rotating fruit for overall nutrition rather than iron alone, this list pairs well with our broader roundup of superfood fruits.
Berries also bring their own vitamin C, which is a nice built-in bonus for iron absorption.
12. Blackberries
Approximate nutrition: about 0.9 mg iron per cup (roughly 144 g) of raw blackberries.
They hold their shape well in baking, so they’re a solid choice for muffins or a quick stovetop compote.
13. Raspberries
Approximate nutrition: around 0.85 mg iron per cup (about 123 g) of raw raspberries.
I usually eat these plain or folded into yogurt — cooking them too long can turn them mushy and seedy.
14. Strawberries
Approximate nutrition: roughly 0.6 mg iron per cup (about 152 g) of sliced strawberries.
Strawberries are lower in iron than other berries here, but their high vitamin C content helps your body absorb iron from whatever else is on your plate.
15. Black currants
Approximate nutrition: about 1.5 mg iron per cup (roughly 112 g) of fresh black currants.
They’re tart on their own, so I usually cook them down into a jam or sauce with a bit of honey.
16. Elderberries
Approximate nutrition: around 2 mg iron per cup (about 145 g) of raw elderberries.
Elderberries must be cooked before eating — raw elderberries can cause stomach upset — so they’re typically simmered into syrup or jam.
Stone Fruits, Pome Fruits, and Other Fresh Picks
These fruits aren’t the biggest iron sources on the list, but they’re everyday fruits many people already eat regularly, which counts for something. They’re a reasonable addition alongside other foods high in iron for women who are trying to increase overall intake through food first.
Cooking methods can shift these numbers slightly, so I’ve noted the form each figure is based on.
17. Watermelon
Approximate nutrition: about 0.35 mg iron per cup (roughly 152 g) of diced raw watermelon.
It won’t move the needle much on its own, but it’s hydrating and an easy add-in to a fruit salad built around higher-iron picks.
18. Avocado
Approximate nutrition: around 1.1 mg iron per whole avocado (about 150 g), which is technically a fruit.
Mash it onto toast or blend it into a smoothie; the healthy fat also helps you feel satisfied longer.
19. Plantains (cooked)
Approximate nutrition: about 1.1 mg iron per cup (roughly 150 g) of cooked, sliced plantain.
Fried, baked, or boiled, ripe plantains have a starchy sweetness that works as a side dish or a base for a savory bowl.
20. Quince
Approximate nutrition: roughly 0.6 mg iron per medium quince (about 92 g).
Quince is too tart and firm to eat raw, so it’s traditionally poached or baked into a rosy-colored paste or compote.
Citrus and Melon: Small Amounts That Still Help
Citrus fruits and melons aren’t iron powerhouses, but they’re some of the best vitamin C sources around, and that matters more than people realize. If you build an iron-rich fruit smoothie and it tastes off, it’s worth checking out why is my fruit smoothie bitter before you give up on the combination.
Adding a splash of citrus juice to an iron-rich meal is one of the simplest absorption tricks I use.
21. Oranges
Approximate nutrition: about 0.13 mg iron per medium orange (roughly 130 g), plus a strong dose of vitamin C.
Eat one alongside a spinach salad or an iron-fortified cereal — the vitamin C does more work than the orange’s own iron content.
22. Kiwi
Approximate nutrition: around 0.3 mg iron per cup (about 180 g) of sliced kiwi.
Kiwi’s edible skin and seeds add a bit of fiber, and its tang pairs nicely with dried fruit in a mixed fruit bowl.
23. Cantaloupe
Approximate nutrition: roughly 0.3 mg iron per cup (about 160 g) of diced cantaloupe.
It’s mostly water and vitamin A, but it’s a refreshing way to round out a fruit plate without much added sugar.
Pantry and Everyday Fruits You Might Be Overlooking
A few fruits hiding in savory dishes are easy to forget about when you’re thinking of iron. These pair especially well when you’re also tracking foods high in iron and b12, since the two nutrients are often discussed together for energy and fatigue.
If you’re stocking a kitchen for children, a few of these also show up on our list of iron rich foods for kids because they’re easy to eat plain.
24. Sun-dried tomatoes
Approximate nutrition: about 1.3 mg iron per 1/2 cup (roughly 27 g) of sun-dried tomatoes.
Tomatoes are botanically a fruit, and the dried version concentrates their iron the same way dried apricots or figs do.
25. Olives
Approximate nutrition: around 2 mg iron per cup (about 134 g) of canned black olives.
Olives are another fruit that reads as savory; toss them into pasta or a grain bowl for both iron and healthy fat.
26. Coconut (dried, unsweetened)
Approximate nutrition: about 1.9 mg iron per cup (roughly 80 g) of dried unsweetened coconut.
Shredded coconut adds crunch and iron to granola, curries, and baked goods without much added sugar.
27. Bananas
Approximate nutrition: roughly 0.3 mg iron per medium banana (about 118 g).
Bananas aren’t a big iron source, but they’re one of the most consistently eaten fruits, so the small amount adds up over a week. If you’re also trying to work in more foods high in iron and magnesium, bananas cover the magnesium side well.
28. Persimmon
Approximate nutrition: about 0.65 mg iron per medium persimmon (roughly 168 g).
Fuyu persimmons can be eaten crisp like an apple, while Hachiya persimmons need to be fully soft before eating.
Frequently Asked Questions
What is the best fruit for iron?
Ounce for ounce, dried fruits like dried apricots, dried peaches, and figs are the most concentrated fruit sources of iron, with fresh mulberries and elderberries close behind.
Is the iron in fruit as good as the iron in meat?
Not exactly. Fruit provides non-heme iron, which the body absorbs less efficiently than the heme iron found in meat, poultry, and fish, according to the NIH Office of Dietary Supplements.
How can I absorb more iron from fruit?
Pairing iron-rich fruit with a vitamin C source, like citrus juice or a bell pepper, can meaningfully improve how much non-heme iron your body absorbs.
Can eating more iron-rich fruit fix iron deficiency anemia?
Fruit can support your overall iron intake, but diagnosed iron deficiency anemia typically needs medical evaluation and often supplements, so talk to a healthcare professional rather than relying on diet changes alone.
Should I limit iron-rich fruit if I have hemochromatosis?
If you have hemochromatosis, a condition that causes your body to absorb and store too much iron, dietary iron from fruit still counts toward your total intake, so discuss appropriate limits with your healthcare provider.