15 Fruits That are Highly Rich in Iron

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iron rich fruits - livayur

Humans have always turned to traditional sources of iron, like leafy greens, in their quest for a balanced diet. But did you know that fruits can also be a reliable source of this essential mineral? Yes, that’s right! Nature’s bountiful orchards offer delicious fruits that burst with flavors and are rich in iron.

This article explores 15 fruits that stand out for their unique iron content. Whether you’re a fruit enthusiast or looking to diversify your iron intake, these fruits will captivate your taste buds and boost your nutrient levels. So, let’s dive in and discover the fruity treasures that can help you meet your iron needs!

Importance of iron for a human body

Iron, often called the “mighty mineral,” is crucial in maintaining health. From supporting our energy levels to aiding in oxygen transportation, iron is an essential nutrient that our bodies rely on.

One of the primary functions of iron is its involvement in the production of hemoglobin, a protein found in red blood cells. Hemoglobin binds with oxygen in our lungs and transports it to every cell, ensuring the proper functioning of vital organs and tissues. Without adequate iron levels, oxygen delivery can get compromised, leading to fatigue, weakness, and even anemia.[1]

Beyond its role in oxygen transport, iron is integral to our immune system. It supports the increase in white blood cells, which are vital in defending our body against infections and diseases. Iron deficiency can weaken the immune response, making us more susceptible to illnesses. [2]

15 fruits highly rich in iron

Here are 15 iron-rich fruits you can try to incorporate into your diet:

  1. apricots

These small, velvety fruits are juicy and delicious and contain a surprising amount of iron. Snack on fresh apricots or enjoy them dried for a convenient and nutrient-rich treat.

2. Prunes

Known for their natural sweetness, prunes are dried plums that pack a punch of iron. A handful of these chewy fruits can provide a significant dose of this essential mineral.[4]

3. Raisins

These little pockets of sweetness are a delightful addition to your oatmeal or trail mix and a great source of iron. Keep a small container of raisins handy for a quick and nutritious snack.[5]

4. Watermelon

Stay refreshed and boost your iron intake with watermelon. This hydrating fruit contains a surprising amount of iron, making it a perfect choice for hot summer days. [6]

iron rich fruits list - watermelon

5. Prickly Pears

Despite their spiky appearance, prickly pears are a fantastic source of iron. These unique fruits have a mild sweetness and can be enjoyed fresh.[7]

6. Mulberries

These small, dark berries have a unique flavor and are rich in iron. Incorporate mulberries into your smoothies, sprinkle them over yogurt, or enjoy them independently for a nutritious iron boost. [8]

7. Persimmons

With their vibrant orange color and honey-like sweetness, persimmons are a delightful fruit that provides a good amount of iron. Enjoy them fresh, or use them in various recipes for a flavorful iron-rich twist. [9]

8. Figs

Figs, with their luscious sweetness and chewy texture, are a delicious treat and a fruit rich in iron. Indulge in fresh figs or add dried figs to your salads or desserts for an iron-packed boost. [10]

9. Blackberries

Bursting with flavor, blackberries are also a great source of iron. Add them to smoothies or as a topping for your favorite desserts. [11]

10. Pomegranates

These jewel-like fruits are visually stunning and offer a good dose of iron. It is one of the best iron-rich fruit juices. [12]

11. Kiwi

Don’t let the small size fool you; kiwis have a lot of iron. Slice them up for a refreshing snack, add them to your fruit salad, or blend them into a smoothie for a nutritious iron-rich beverage. [13]

kiwi - iron rich fruits

12. Guava

With its tropical aroma and sweet taste, guava is another fruit that deserves a spot on your iron-rich list. Enjoy it fresh, add it to your smoothies, or incorporate it into various recipes for a flavorful iron boost. [14]

13. Dates

These naturally sweet fruits are not only delicious but also a rich source of iron. Whether enjoyed on their own, stuffed with nuts, or used in baking, dates are a tasty way to increase your iron intake. [15]

14. Peach

Known for their rich and unique flavor, mulberries are surprisingly high in iron. Enjoy them fresh or dried, or use them in recipes to add a touch of sweetness and an iron boost. [16]

15. Blackcurrants

These small, tangy berries contain vitamin C and contain considerable iron. Add them to your breakfast cereal. Alternatively, you can use them in jams and sauces for a flavorful and iron-rich experience. [17]

Iron requirements for individuals

The Recommended Dietary Allowance (RDA) for iron varies based on age and gender. The RDA is 8 mg/day for men and postmenopausal women, while premenopausal women have a higher RDA of 18 mg/day. The average dietary intake of iron is around 16 to 18 mg/day for men and 12 mg/day for women. [18]


1. What are the top 5 iron-rich foods?

The top 5 iron-rich foods include legumes, spinach, tofu, quinoa, nuts, and seeds.

2. Which fruit is best for anemia?

One fruit that is beneficial for anemia due to its iron content is dried apricots. They are a concentrated source of iron and can help boost iron levels. However, it’s important to note that overall dietary patterns and iron absorption factors also matter in managing anemia.

3. What foods raise iron quickly?

Some foods that can raise iron levels quickly include lentils, chickpeas, soybeans, pumpkin seeds, and cashews.

4. How can I get 100% iron daily?

Consuming a varied and balanced diet is essential to ensure you’re getting 100% of your daily iron requirement. Incorporate iron-rich foods like legumes, tofu, spinach, and fortified cereals into your meals. Consider combining them with sources of vitamin C, like citrus fruits or bell peppers, to enhance iron absorption. If needed, consult with a registered dietitian for personalized advice.


Incorporating iron-rich fruits into your diet is a healthy option to boost your iron levels naturally. From the tangy sweetness of apricots and the natural sweetness of prunes and raisins to the refreshing allure of watermelon and the unique flavors of prickly pears and mulberries, the iron-rich fruits list mentioned here offers a diverse range of options to meet your iron needs.

By enjoying these fruits as part of a balanced diet, you can enhance your overall iron intake and support essential bodily functions like oxygen transport, energy levels, muscle function, and immune health. So why not embrace the vibrant world of iron-rich fruits and elevate your nutrition while relishing the flavors nature has to offer?

The information provided here is not intended to replace professional advice or treatment.


  1. Hemoglobin and Functions of Iron.
  2. Immunological consequences of iron deficiency and overload.
  3. Apricots, raw.
  4. Plums, dried (prunes), uncooked.
  5. Raisins, dark, seedless (Includes foods for USDA’s Food Distribution Program).
  6. Watermelon, raw.
  7. Prickly pears, raw
  8. Mulberries, raw
  9. Persimmons, native, raw
  10. Nutrition of women with hair loss problem during the period of menopause. 29 March 2016
  11. Metal-induced color change in blackberry wine.
  12. Pomegranate Juice Enhances Iron Dialysability and Assimilation in In-Vitro Cell Free and Cell-Based Models.
  13. Kiwifruit, green, raw.
  14. Guavas, common, raw.
  15. Dates, deglet noor
  16. Health Benefits of Peaches: A Delicious Summer Fruit.
  17. Mineral profile of black currant ( Ribes nigrum L.), growing in the Far Northeast of Russia
  18. Iron – Dietary Reference Intakes for Vitamin A

Livayur Ayurvedic Team

The LivAyur Team includes more than 10 Ayurveda specialists, with more than 20 years of experience. They have a deep understanding of Ayurveda and are committed to sharing their expertise through our blogs, videos, live sessions, and consultations. Our experts also stay updated & monitor on the latest developments in health and wellness.


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