18 Iron-Rich Fruits To Supercharge Your Iron Levels

When it comes to boosting iron, most people think of meat or spinach—but fruit can play a major role too, especially when paired with vitamin C to increase absorption. While fruits don’t contain as much iron as animal products or legumes, many offer a solid dose of plant-based (non-heme) iron along with essential antioxidants, fiber, and hydration. Here are 18 iron-rich fruits that can help support healthy levels—naturally.

1. Dried Apricots

Ever wondered how to sweeten your oatmeal naturally? A small handful of dried apricots not only adds sweetness but also packs up to 3.5 mg of iron per 100g. These chewy delights are perfect for a midday snack or sprinkled over breakfast. While they satisfy your sweet tooth, they also provide essential nutrients and fiber. Imagine a sunny day, reaching into a jar of these sun-kissed gems and feeling the energy boost. Perfect for those who crave a little indulgence without the guilt. How will you enjoy them today?

2. Prunes (Dried Plums)

Remember the times when grandma would suggest prunes for digestion? These dried plums do more than that; they are rich in iron, potassium, and fiber. With about 0.9 mg per 100g, prunes are a gentle aid for your tummy while boosting your iron intake. Their rich sweetness makes them a delightful treat on their own. Why not add them to your morning cereal or yogurt? They offer a comforting sense of nostalgia with each bite. Don’t underestimate their power; they might just become your new pantry favorite.

3. Raisins

How do you make a simple snack extraordinary? By adding raisins! These sweet little bites are not just a treat but a powerhouse, containing 1–1.5 mg per 100g of iron. Toss them into your cereal or yogurt for a delightful burst of flavor. Think of a sunny afternoon with a handful of these tiny wonders in your palm, and the joy they bring. Raisins are the hidden gems of the dried fruit world, providing a punch of nutrition without fuss. Ever tried baking them into cookies? The possibilities are endless.

4. Figs (Dried)

With their chewy texture and natural sweetness, dried figs are a surprise package of iron, offering around 2 mg per 100g. They’re also high in calcium and antioxidants. Imagine a quiet evening, enjoying a few figs with a drizzle of honey. Their rich flavor and satisfying feel are perfect for a mindful snack. Whether in a salad or paired with cheese, figs bring elegance to any table. Who knew these ancient fruits would fit so seamlessly into modern life? Dive into their world, and let them inspire your next culinary adventure.

5. Mulberries (Dried)

Have you ever tasted a superfruit that’s both delicious and nutritious? Dried mulberries might just be the answer! Offering about 4 mg of iron per 100g, these tiny fruits are among the highest iron-containing options. Their sweet, slightly tangy taste makes them a versatile addition to smoothies, granola, or even as a standalone snack. Picture a sunny morning with mulberries sprinkled over your breakfast. Aren’t they tempting? With their rich nutritional profile, mulberries are not just food; they’re a lifestyle choice.

6. Dates

Feeling sluggish? Dates might be the pick-me-up you need. High in natural sugars, they also offer around 1 mg of iron per 100g. Their caramel-like taste makes them a hit with nut butter for an energy-boosting snack. Picture them filled with almond butter, providing a satisfying crunch. Dates are not just for special occasions; they’re a daily indulgence that nourishes both body and soul. From traditional dishes to modern recipes, their versatility knows no bounds. How do you prefer your dates?

7. Currants (Dried)

Tiny but mighty, currants pack a punch with 1.6 mg of iron per 100g. Perfect for baking or adding to trail mix, these little berries are full of surprises. Imagine the delight of biting into a homemade muffin studded with currants. Their tartness complements sweet treats, making them an ideal partner in the kitchen. Currants might be small, but they hold a wealth of flavor and nutrition. Whether on the go or at home, they’re a convenient way to enhance your iron intake. Have you tried them yet?

8. Blackberries

Fresh blackberries, anyone? With around 0.6 mg of iron per cup, these juicy berries are not just about taste; they’re also loaded with vitamin C for better absorption. Picture a summer picnic with a basket of these glossy gems. Their vibrant color and refreshing taste make every bite a celebration. Whether in a smoothie or a fruit salad, blackberries bring a touch of elegance to any dish. They remind us of nature’s bounty and the joy of simple pleasures. Why not make them a part of your daily routine?

9. Raspberries

Raspberries are the jewels of the berry family, about 0.8 mg per cup of iron, with added fiber and antioxidants. Imagine a morning, spreading homemade raspberry jam on toast, and savoring the vibrant flavors. Their delicate texture and tangy taste make them a favorite in desserts and breakfast dishes. Raspberries invite creativity in the kitchen, whether making a refreshing sorbet or a decadent cake. They’re more than just beautiful; they’re a delicious way to support your iron intake. What raspberry creation will you try today?

10. Strawberries

Strawberries, with their vibrant red hue, are more than just eye-catching. Offering roughly 0.4 mg per cup, they’re high in vitamin C, which enhances iron absorption from plant-based sources. Picture a sunny breakfast with a bowl of these succulent berries next to a glass of orange juice. Their juicy sweetness and refreshing taste are irresistible. Whether dipped in chocolate or sliced over cereal, strawberries add a touch of luxury to everyday meals. They bring joy and nourishment, a delightful way to kickstart your day. How do you like your strawberries?

11. Watermelon

Imagine biting into a crisp, juicy slice of watermelon on a hot summer day. Offering 0.4 mg per cup, this hydrating fruit pairs perfectly with iron-rich meals, thanks to its vitamin C content. Picture a family picnic, with watermelon slices enjoyed by all. Its refreshing nature makes it a favorite for outdoor gatherings. The combination of sweetness and hydration is unmatched, bringing comfort and delight in every bite. Whether in a salad or as a snack, watermelon is a must-have for those seeking a healthy lifestyle.

12. Pomegranate

Pomegranate seeds, with their jewel-like appearance, contain 0.3–0.5 mg of iron per 100g. They are not just visually stunning but also help improve blood flow and hemoglobin levels. Picture a festive table with a bowl of these vibrant seeds. Their sweet-tart taste adds a wonderful contrast to savory dishes. From salads to desserts, pomegranates are a versatile addition to any meal. They offer a unique blend of flavor and nutrition, making them a cherished ingredient in many cultures. How will you incorporate them into your meals?

13. Goji Berries (Dried)

In the world of superfoods, goji berries stand out. Used in traditional medicine, they contain about 6.8 mg of iron per 100g, making them an impressive choice for boosting iron levels. Their slightly tart, sweet flavor is perfect for teas, oatmeal, or snacks. Picture a calm morning, with a cup of goji berry tea in hand. These tiny, vibrant berries are more than just food; they’re a connection to ancient wisdom. Their rich nutritional profile makes them a staple for health enthusiasts. Have you explored their potential yet?

14. Coconut (Dried/Desiccated)

Coconut, in its dried form, offers around 2.4 mg of iron per 100g. It’s not just a tropical delight but a nutritious addition to smoothies or baking. Picture a cozy kitchen, with the aroma of freshly baked coconut macaroons filling the air. The subtle sweetness and unique texture of coconut bring warmth and comfort to any dish. Whether in exotic curries or delightful desserts, coconut adds a special touch that transports you to an island paradise. How will you savor this versatile fruit today?

15. Acai Berries (Frozen or Powdered)

Ever tried an acai bowl? While the iron content varies, powdered acai can contain up to 1.1 mg per 15g, especially when concentrated. Known for its vibrant purple hue, acai is a favorite among health enthusiasts. Picture a lazy weekend morning with a homemade acai bowl topped with fresh fruits and seeds. Its rich, creamy texture and refreshing taste make it a perfect breakfast choice. Acai is more than just a trend; it’s a nutrient-packed way to start the day. Ready to create your acai masterpiece?

16. Cherries

Cherries might not be the highest in iron but offer about 0.3 mg per cup, supporting overall iron metabolism. Imagine a sunny afternoon with a basket of fresh cherries shared with friends. Their juicy sweetness and vibrant color are irresistible. Cherries are not just about taste; their antioxidants play a crucial role in overall health. Whether in a pie or as a snack, they bring joy and nutrition in every bite. They’re a reminder of summer’s bounty and the simple pleasures in life. How do you enjoy your cherries?

17. Oranges

Oranges are synonymous with vitamin C, which makes them a perfect pairing with iron-rich foods to increase absorption. Surprisingly low in iron, they enhance your body’s ability to absorb this essential mineral. Picture a refreshing breakfast with a glass of freshly squeezed orange juice. Their bright color and tangy taste invigorate the senses. Oranges are more than just a fruit; they’re a staple that brings zest to daily life. Whether in a salad or as a snack, they complement any meal. Are you ready to embrace their citrusy charm?

18. Avocados

Yes, avocados are technically a fruit! They contain about 0.6 mg per avocado and add healthy fats that help your body absorb fat-soluble nutrients. Imagine a creamy avocado spread over toast, topped with a sprinkle of sea salt. Their smooth texture and rich flavor elevate any dish. Avocados are celebrated for their versatility, whether in guacamole or as a salad topping. They bring a sense of indulgence and nourishment, a delightful way to enhance your meals. How will you enjoy this green treasure today?