What are some iron-rich fruits?

In this brief article, we will answer the question, “What are some iron-rich fruits?” and provide information on good sources of iron, whether berries contain iron as well as some factors that can affect iron absorption.

What are some iron-rich fruits?

Some iron-rich fruits are raisins, dates, and dried apricots. There are not many fruits that are high in iron. However, fruits rich in vitamin C can aid in the absorption of iron. 

This can include strawberries, grapefruit, kiwis, mandarins, pomelos, lemons, limes, and oranges. Other fruits that can be consumed are watermelon, figs, prunes, peaches, and apricots.

A serving of dates can have 4.7 mg of iron. Dates are an amazing source of antioxidants. Apart from iron, dates can also contain calcium, phosphorus, sodium, magnesium, potassium, and zinc. It contains fiber too.

Dried apricots can contain 2.7 mg of iron. It contains fiber as well. It contains soluble fiber. It helps in reducing cholesterol. Dried apricots contain non-heme iron which is not absorbed quickly.

What are other good sources of iron?

There are two sources of iron which includes heme and non-heme iron. Meat, poultry, and fish are sources of heme iron. Beef, turkey, ham, lamb, chicken, veal, pork, and eggs can contain iron. Iron is readily absorbed from foods containing heme iron. 

Non-heme iron is a plant-based source of iron. Plant-based sources of iron are green leafy veggies, beans, and fortified cereals.

Vegetables like spinach, peas, sweet potatoes, broccoli, collards, kale, string beans, chard, dandelion greens, peas, and sweet potatoes contain iron. 

Fortified foods like white bread, enriched pasta, bran cereals, oat cereal, corn meal, rye bread, enriched rice, and cream of wheat have iron.

Beans, tofu, lentils, corn syrup, maple syrup, and molasses might contain mild amounts of iron too. Among seafood, tuna, mackerel, sardines, oysters, shrimp, scallops, and clam have iron. 

Individuals who cannot obtain iron through natural sources can consume iron supplements. Iron supplements can be taken with water or fruit juice. Do not consume them with tea or coffee.

Do berries contain iron?

Berries contain 0.3 mg of iron. Even though berries do not contain much iron, they can aid in the absorption of iron. Berries also contain vitamin C. Vitamin C creates an acidic environment in the stomach which can enhance the absorption of plant-based compounds. 

Vitamin C can improve cellular iron uptake. Furthermore, it prevents the formation of insoluble compounds that block iron absorption.

Do pomegranates contain iron?

100 grams of pomegranates contain 0.3 mg of iron. Pomegranate seeds can be recommended for anemic patients along with other iron-rich sources.

Apart from this, pomegranates contain vitamins A, C, E, and folic acid. This can make pomegranate a powerhouse of vitamins.

Are raisins a good source of iron?

100 grams of raisins can give 1 mg of iron. The amount of iron in raisins is twice that of grapes. This is because when grapes are dehydrated, the nutrients present in them become concentrated which can make them a good source.

Raisins also contain carbs, potassium, and B vitamins. All these factors can make them a good source of iron.

What are some factors that influence iron absorption?

  • Individuals who have very low levels of iron can have increased iron absorption. 
  • Foods that contain phytates can reduce the absorption of iron. Beans, leafy veggies, nuts, seeds, and whole grains are high in phytates.
  • Calcium can compete with iron for absorption. As a result, foods containing high levels of calcium like dairy products should not be consumed along with iron-rich foods.
  • Tannins present in tea and coffee can further affect iron absorption. 
  • Oxalates are an interfering factor that can block iron absorption. Oxalates are present in almonds, spinach, potatoes, navy beans, soy, and dates.

What are the functions of iron?

Iron is used to make hemoglobin which can help in the transport of oxygen from the lungs to other parts of the body. Iron is also involved in energy metabolism. Iron converts food into energy. 

As a result, reduced iron consumption can cause tiredness and fatigue. Iron is also involved in cognitive function. Low iron levels can cause reduced concentration, lowered attention span, and an increase in memory loss.

Iron is involved in the immune system. It helps in cell growth and generation. It is also required for the proliferation and maturation of immune cells. Iron aids in the storage of oxygen through myoglobin.

Iron is involved in mitosis which is a part of the cell cycle. Iron is involved in hormone synthesis too.


In this brief article, we have answered the question, “What are some iron-rich fruits?” and provided information on good sources of iron, whether berries contain iron as well as some factors that can affect iron absorption.