9 Iron-Rich Fruits That Support Your Health, According to Nutrition Experts
While fruits aren’t the top contenders for iron compared to red meat, poultry, or eggs, certain varieties still offer meaningful amounts of this essential mineral—especially when incorporated as part of a balanced diet.
Iron plays a vital role in the body. According to the National Library of Medicine, it’s crucial for producing hemoglobin—the protein in red blood cells that carries oxygen throughout the body—and myoglobin, a protein that supports muscle health. Iron also contributes to the production of hormones and is essential for bone marrow, muscle strength, and the healthy function of major organs.
“Fruits aren’t the richest source of iron, but every bit helps, especially for those at higher risk of deficiency,” says Natalie Rizzo, a registered dietitian and nutrition editor.
Why Iron Matters
There are two types of iron found in food:
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Heme iron: Found in animal products; it is easily absorbed by the body.
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Non-heme iron: Found in plant-based foods; it has lower bioavailability, meaning the body absorbs it less efficiently.
Because fruits only offer non-heme iron, it’s important—especially for vegetarians and vegans—to consume iron-rich plant foods regularly and combine them with vitamin C sources to boost absorption.
Recommended Daily Iron Intake:
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Men (19+ years): 8 mg/day
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Women (19–50 years): 18 mg/day
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Pregnant women: 27 mg/day
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Vegetarians/Vegans: 1.8x the standard RDA, due to reduced absorption from plant sources
Iron deficiency, which is fairly common in the U.S., can lead to symptoms such as fatigue, brain fog, hair loss, and even impaired immune function. Those most at risk include women with heavy menstrual cycles, pregnant women, and people on plant-based diets.
9 Fruits with Notable Iron Content
These fruits—especially in their dried forms—offer a boost of non-heme iron, along with fiber, antioxidants, and other essential nutrients. While they shouldn’t be your only source of iron, they can absolutely support a healthy iron intake when paired with a well-rounded diet.
🟣 Prunes
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½ cup prune juice: 1.5 mg iron
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¼ cup dried prunes: 0.4 mg iron
Prunes are more than just a natural remedy for constipation. They are rich in polyphenols, compounds that offer anti-inflammatory and antioxidant benefits. Regular consumption supports digestive health, bone strength, and even heart health.
Health Tip: Pair prunes with a vitamin C-rich food (like oranges or kiwi) to enhance iron absorption.
🟠 Apricots
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¼ cup dried apricots: 0.9 mg iron
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1 fresh apricot: 0.1 mg iron
Dried apricots concentrate nutrients, offering more iron, potassium, and even protein than their fresh counterparts. They’re easy to snack on and support muscle function, hydration, and immune health.
Health Tip: Toss them into oatmeal or trail mix for a sweet and energizing boost.
🟤 Figs
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¼ cup dried figs: 0.75 mg iron
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1 fresh fig: 0.2 mg iron
Figs are Mediterranean diet staples loaded with fiber, potassium, and antioxidants. Their natural sugars make them a healthier dessert option that supports gut health and cardiovascular function.
Health Tip: Combine figs with plant-based yogurt or nuts for a satisfying, iron-supportive snack.
🍉 Watermelon
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1 large wedge: 0.7 mg iron
This hydrating fruit is rich in lycopene, a powerful antioxidant linked to reduced blood pressure, lower cancer risk, and skin protection. It also contains magnesium and potassium, supporting muscle and heart health.
Health Tip: Watermelon + citrus juice = a delicious way to boost both iron and vitamin C.
🍓 Strawberries
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1 cup sliced: 0.7 mg iron
Strawberries are antioxidant powerhouses. They’re rich in vitamin C, which enhances iron absorption, and also contribute to brain, heart, and immune health.
Health Tip: Add strawberries to iron-fortified cereal for a one-two nutritional punch.
🟤 Raisins
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¼ cup: 0.65 mg iron
Raisins are energy-dense, rich in quick-digesting carbs, and perfect for an active lifestyle. They also provide potassium, fiber, and natural sugars for sustained energy.
Health Tip: Combine raisins with nuts or seeds for an energizing and iron-friendly trail mix.
🍒 Cherries
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1 cup fresh: 0.5 mg iron
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½ cup tart cherry juice: 0.5 mg iron
Cherries support digestive health, inflammation control, and better sleep thanks to their natural melatonin content. They’re low in calories but high in nutrients.
Health Tip: Drink tart cherry juice in the evening to promote restful sleep and iron intake.
🌴 Dates
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2 dates: 0.4 mg iron
Dates are a nutrient-dense natural sweetener packed with fiber, magnesium, and copper. Their sweetness makes them a great substitute for refined sugar in baking and energy bites.
Health Tip: Blend dates with almond butter and oats for a wholesome, iron-boosting snack ball.
🥑 Avocado
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⅓ avocado: 0.3 mg iron
Famous for its heart-healthy monounsaturated fats, avocado also contains a mix of iron, fiber, and essential nutrients. It supports cholesterol balance, weight control, and satiety.
Health Tip: Spread mashed avocado on whole-grain toast and top with tomato for a vitamin C + iron combo.
Final Thought
Although fruits can’t replace meat or legumes as primary iron sources, they do support iron intake—especially when paired with vitamin C-rich foods to enhance absorption. Including a variety of fruits in your daily diet not only helps with iron levels but also delivers hydration, fiber, and protective antioxidants that contribute to overall wellness.
