Getting enough iron each day can sometimes seem like a difficult task. Luckily, many fresh, natural foods provide you with a lot of this mineral in a single serving.
Some of the best dietary sources of iron are vegetables, fruits, and animal protein.
If you don’t eat meat, make sure to include a lot of iron-rich plant-based foods in your diet, such as fruits.
Some fruits aren’t rich in iron, or what iron they contain is non-heme, which is much harder for your body to absorb. So, eating these with a good source of nutrients that aid in iron absorption is essential.
Besides iron, all of the fruits below contain plenty of other nutrients that prevent diseases and improve digestion. So, they're an excellent addition to a healthy, balanced diet.
20 Fruits High in Iron
A half-cup of figs contains 1.2 mg of iron, which is about 7% of your recommended daily intake. Adding figs to your diet can help prevent iron deficiency and even anemia.
Figs also contain quite a good amount of vitamin C, which helps your body absorb iron, especially non-heme iron. They are also rich in vitamin K, vitamin B6, calcium, magnesium, and copper.
However, figs are high in sugar, so consume them in moderation.
A half-cup serving of dates contains 1.5 mg of iron, which is 8% of the recommended daily intake. Dates are a great source of iron, especially when eaten with a good source of vitamin C.
Dates also contain a good amount of fiber, vitamin B6, magnesium, potassium, copper, and selenium.
Dates can easily be added to salads, sauces, and desserts, improving the nutritional profile of these meals.
A ½ cup of raisins contains 1.6 mg of iron, which is 9% of the recommended daily intake. Although raisins are high in calories, their iron content means eating them helps prevent iron deficiency and anemia.
Raisins also contain thiamin, riboflavin, vitamin B6, potassium, copper, and manganese. They also contain lots of fiber, improving the health of your digestive system and feeding the good bacteria in your stomach.
Studies show that eating raisins reduces overall inflammation, improves intestinal function, and regulates the balance of bacteria in your gut.
A one-cup serving of prunes contains about 1.6 mg of iron, which is about 9% of the recommended daily intake. Prune juice is an even better source, providing you with as much as 3 mg of iron in one glass.
Prunes also contain a lot of vitamin C and copper, aiding iron absorption and preventing anemia.
Besides these benefits, prunes contain a good dose of vitamin K, vitamin B6, manganese, and potassium, which help with blood clotting, bone metabolism, and healthy blood pressure.
So, eating prunes helps with more than your cardiovascular health.
One pomegranate contains as much as 1 mg of iron, which is 6% of the recommended intake. It’s quite low in calories and high in fiber, so you can eat more than just one.
Pomegranate is also a great source of vitamin C, which assists your body to absorb non-heme iron.
Pomegranate also contains a lot of vitamin K, thiamin, folate, and pantothenic acid. It’s also loaded with minerals, such as phosphorus, potassium, copper, and manganese.
So, having some pomegranate fruit or juice from time to time is beneficial.
One large apple contains about 0.4 mg of iron. Although this isn't a lot, the vitamin C in apples is beneficial for iron absorption, especially the non-heme iron in fruits and vegetables.
Apples are also beneficial for the health of your immune, digestive, and cardiovascular systems.
Other nutrients in apples include fiber, vitamin K, potassium, vitamin B6, and manganese. So, apples are a fantastic addition to your diet.
A one-cup serving of sliced apricots contains around 0.6mg of iron. A glass of apricot nectar provides you with 1mg of iron, and one cup of dried apricots contains as much as 2.4mg of iron, which is 13% of the recommended daily intake.
All forms of apricots are excellent sources of iron.
Fresh apricots also contain fiber, vitamin C, potassium, copper, and vitamin E.
Some of these nutrients aid in iron absorption and prevent anemia. Others help prevent different health issues. So, eating apricots is very good for your overall health and well-being.
A one-cup serving of raw raspberries contains around 0.8 mg of iron, which is a good amount considering that it only has around 64 calories.
One cup of canned raspberries contains about 1.1 mg of iron, which is 6% of the recommended daily intake.
Raspberries also contain vitamin C, vitamin K, folate, manganese, and magnesium. Plus, they contain lots of antioxidants that help flush out free radicals from your body.
Mulberries are yet another berry that contain a good amount of iron. A one-cup serving contains around 2.6 mg of iron, which is 14% of the recommended daily intake.
Mulberries also contains a lot of vitamin C, with about 85% of the recommended daily intake in a one-cup serving. This vitamin helps your body absorb the non-heme iron found in fruits, such as mulberries.
Eating mulberries provides you with vitamin K, potassium, magnesium, and riboflavin.
Make sure to include this fruit in your diet if you’re trying to increase your iron intake.
Eating watermelon can also help you reach your daily iron requirement. One cup of watermelon balls contains 0.4 mg of iron, and many people eat more than that in a single serving.
Watermelon also contains vitamin C, which aids in the absorption of iron. So, eating watermelon can help prevent iron deficiency and anemia.
According to studies, eating watermelon may also help you stay hydrated, reduce your cancer risk, and relieve muscle soreness.
Plus, watermelon seeds are also rich in iron, with a cup containing 2mg or 11% the recommended daily intake.
One cup of raw, chopped strawberries contains 0.6 mg of iron. The same serving of canned strawberries provides you with 1.2 mg of iron. So, most strawberry-based foods and beverages can help you avoid an iron deficiency.
This berry also contains vitamin C, folate, manganese, and potassium. Also, studies show that eating strawberries can help protect your heart, increase the levels of good cholesterol, and protect you against cancer.
Strawberries are also rich in antioxidants – plant compounds that help prevent chronic conditions like heart disease, type 2 diabetes, and cancer.
Just one cup of currants contains 1.1 mg of iron, or 6% of the recommended daily requirement. Currants are a very good source of iron, and they also improve its absorption.
Red and white currants also provide a lot of vitamin K, manganese, potassium, and copper. Research also shows that eating currants supports a healthy immune system, helps with muscle contraction, and keeps your bones healthy.
Dried currants are even higher in iron. For example, a ½-cup serving contains 2.4 mg of iron – 13% of the recommended daily intake. So, like all other dried fruits, dried currants are an excellent food to avoid iron deficiency.
One cup of blackberries contains 0.9 mg of iron, which is about 5% of the recommended daily intake. One glass of blackberry juice contains up to 1.2 mg of iron. So, all blackberry-based foods and beverages are a good source of this essential mineral.
Blackberries also contain good amounts of vitamins C, E, and K, niacin, magnesium, copper, and manganese. All of these are important for good health.
Blackberries also contain fiber, which improves your digestive system and feeds the good bacteria in your stomach.
One cup of mashed bananas contains 0.6 mg of iron. Although this isn't a high amount, the vitamin C found in bananas helps ensure that your body absorbs all the non-heme iron.
Banana chips also contain a good amount of iron. A three-ounce serving contains 1.1 mg of iron, which is 6% of the recommended daily intake.
Bananas are also rich in magnesium, vitamin B6, fiber, manganese, and potassium. Eating them also provides antioxidants, reducing your risk of chronic health conditions.
One cup of orange sections contains 0.2mg of iron. Fresh orange juice contains slightly more at 0.5mg per cup. This doesn’t mean that oranges aren’t good for increasing your iron intake, though.
Studies show that foods rich in vitamin C – and a cup contains more than the recommended daily intake – improve iron absorption. So, eating oranges is excellent for maintaining high iron levels.
Oranges also contain fiber, thiamin, folate, calcium, and potassium. These nutrients contribute to various bodily processes and help keep you healthy.
Grapefruit might not be the best source of iron (one cup of grapefruit sections contains just 0.2mg), but it does have other nutrients that help with its absorption, such as vitamin C, folate, and copper.
Grapefruit is an excellent fiber, riboflavin, potassium, and calcium source. So, you can get a lot more from eating grapefruit than just a reduced risk of iron deficiency and anemia.
A one-cup serving of kiwi slices contains 0.5 mg of iron; however, it is rich in vitamin C, which ensures that all the iron is absorbed.
Other nutrients in kiwi are vitamin E, vitamin K, folate, potassium, and copper. It also contains many antioxidants, reducing your risk of chronic conditions and inflammation.
Studies also show that eating kiwi can reduce your risk of stroke and heart disease and improve your good cholesterol levels.
Three tablespoons of green olives contain 1 mg of iron – 6% of the recommended daily intake. Some varieties of black olives contain a lot more iron, though, so check their nutritional value before buying.
Olives are also a good source of fiber, antioxidants, and healthy fats that improve your gastrointestinal and cardiovascular health.
Olives have also been shown to reduce your risk of osteoporosis and cancer.
Depending on the variety, one cup of melon balls can provide you with between 0.2 mg to 0.6 mg of iron. Melons are also high in vitamin C, so non-heme iron is easier for your digestive system to absorb.
Melons contain a good amount of fiber, vitamin A, folate, magnesium, and potassium. So, eating this large fruit can keep your eyes healthy, boost your immune system, and lower your blood pressure.
One large peach contains 0.4 mg of iron and a lot of vitamin C. So, eating peaches can help with iron deficiency and anemia.
Peaches also contain potassium, copper, vitamin A, and niacin, all of which are beneficial to your health.
One cup of peach nectar contains 0.5 mg of iron, while a ½-cup serving of dried peaches contains 1.7 mg of iron – 10% of the recommended daily intake.
Many fruits are beneficial if you want to increase your iron intake. These fruits are often rich in fiber, vitamins, minerals, and antioxidants that help improve your health and lower your risk of diseases.