Fruits High in Iron

Fruits High in Iron for Stronger Bones and Rich Hemoglobin

Iron is an important mineral that is required by our body. Thus, to add the right amount to our diet, we need to eat vegetables and fruits high in iron.

Types of iron

Two types of iron are found heme and non-heme:


They are only found in animals like fish, poultry, meat, and seafood. Moreover, it contains hemoglobin, and the body absorbs about 40%-45%. You must know that it is the best form of iron.


Only found in plants such as fruits, vegetables, nuts, seeds, beans, and grains.

The daily requirement of iron

The requirement of iron by an individual depends on age, gender, and special requirement if someone is suffering from any illness. However, the average requirement is 18 to 20 grams each day.

Symptoms of Iron Deficiency


It is one of the most common indications of iron deficiency. This happens due to the lack of oxygen reaching the tissues.

Pale skin

A pale face, especially on the inner eyelids, is one of the signs of iron deficiency.

Hemoglobin is the reason why the color of our red blood cell is red. That’s why the skin appears pale or white when one has less iron in their body.


Lack of iron in the body means oxygen is not reaching the brain, which creates pressure on the blood vessels.

Short of breath

Since the oxygen is not reaching the body tissue due to a lack of iron, the body will breathe faster to get more oxygen.

Irregular heartbeats

Red blood cells get protein from hemoglobin. Due to a lack of iron, the heart has to put more effort to transmit oxygen.

That’s why heart palpitation is another sign of iron deficiency.

Soreness of the mouth

Sometimes the inside of your mouth, especially the tongue, becomes pale, swollen, irritated, puffy, and inflamed due to the lack of iron in the body.


Fruits high in iron

Here are some fruits high in iron:


Dates are one of the fruits high in iron, and 4.8 milligram of iron is present on every 100 grams of dates.

Moreover, dates are high in anti-oxidants, rich in vitamin A, vitamin K, folate, niacin, riboflavin, potassium, sodium, zinc, calcium, magnesium.

Dates also promote hair growth, maintain a healthy heart and bones, boost energy, and great for nervous system health.


100 grams of watermelon contain 0.25 gram of iron. Moreover, watermelon is high in vitamin C, which increases the effectiveness of non-heme iron in our body.

Vitamin A, vitamin B, thiamine, lycopene, copper, potassium, manganese, and magnesium are also present in watermelon. Moreover, watermelons keep the body hydrated, enhances eyesight, promotes hair growth, and maintain a healthy heart.


100 grams of apricot has 2.8 milligrams of iron. Moreover, apricots are a great source of dietary fiber, vitamin A, vitamin C, and calcium.

Moreover, they are excellent to cure fever, maintain electrolyte balance, relieve earache, reduce the risk of heart illness, and treat amenia.


Pomegranate has 0.3 milligrams of iron for every 100 grams. Doctors mostly suggest this fruit if someone is suffering from anemia.

It is also filled with vitamin A, vitamin B, vitamin C, vitamin E, zinc, phosphorus, magnesium, calcium, and dietary fiber.

Moreover, the other benefits are it lessens the risk of Alzheimer’s disease, cures sore throat, treats diabetes, improves bone quality, and relieves joint pain.


Bananas are easily available and cheap, but it is one of the fruits high in iron. 100 grams of banana has 0.3 milligrams of iron.

They are also a source of vitamin B, vitamin C, magnesium, sodium, manganese, potassium, and fiber.

Moreover, bananas help create hemoglobin, cure heartburn, treat ulcers, improve digestion, reduce stress, and treat skin conditions.


100 grams of berries has 0.3 milligrams of iron. However, berries are mostly acting as an iron booster. Berries help in absorbent the iron in the body.

They are rich in vitamin C, which helps to absorb iron; other nutrients present are vitamin A, calcium, dietary fiber, and zinc.

Other health benefits include improving eyesight, protecting the liver, boosting healthy skin, reducing blood sugar level, and promoting weight loss.


100 grams of apple has 0.1 milligrams of iron. Moreover, apples are rich in potassium, which helps treat cramps, build muscle, recollect fluid, and regulate sugar.

Apples are also packed with vitamin A, vitamin C, calcium, and dietary fiber.


Prunes are dried plums loaded with vitamins & minerals, and one of the fruits high in iron.

100 grams of prunes has 3.5 milligrams of iron.

They also contain vitamin B, vitamin K, potassium, calcium, and dietary fiber.

It helps to soothe the nerve, strengthen the hair, builds strong and healthy bones, protect the intestine, prevent overeating, and controls blood sugar levels.


Raisins are dried grapes that contain 1 milligram of iron per 100 grams.

Moreover, they have nearly double the quantity of iron present in grapes.

Other than iron, it also has dietary fiber, sodium, potassium, calcium, and vitamin A.

Raisins are the best fruit to treat amenia, it also fights against tooth decay, cures bloating, treats insomnia, treats infection and detox the body.


Olives have 3.3 milligrams of iron per 100 grams, making other fruits high in iron.

It is also rich in vitamin A, vitamin E, copper, calcium, magnesium, sodium, and dietary fiber.

It helps lower the risk of heart diseases, strengthen bones, prevent stroke, protect from ulcerative colitis, and improve heart health.


0.1 milligram of iron is found in every 100 grams. However, oranges are rich in vitamin C, which helps to create more iron in the body.

Oranges are good for the kidney, regulate high blood pressure, prevent arthritis and improve blood circulation.

protein rich fruits


1.9 milligram of iron is found in 100 grams of mulberries.

Besides iron, it also has vitamin A, vitamin C, and calcium, which helps maintain eye health, lowers cholesterol, promotes brain health, and improves blood circulation.

Vegetables high in iron

Here are some vegetables rich in iron:


The skin of the potatoes has the most iron contain. 300 grams of unpeeled potato contains 3.3 milligrams of iron.

However, sweet potatoes have less iron; 300 grams of sweet potato have 2 milligrams of iron.

Potatoes control the blood sitar levels, reduce the risk of heart disease and stroke, prevent kidney stones and cleanse the liver.


100 grams of cabbage has 0.5 milligrams of iron. Thus, you must consume this to detox the body, promotes weight loss, controls blood sugar levels, protects against radiation, and good eye health.

Tomato Puree

Raw tomatoes do not have that much iron in them. However, dried tomatoes have much more amount.

120 milliliter of tomato puree or paste has 4 milligrams of iron, whereas 240 milliliter of tomato sauce has 2 milligrams of iron.

Tomatoes help lessen the risk of sunburn, manage diabetes, prevent gallstones, improve vision, and reduce indigestion.

Soybeans and Natto

200 grams of soybean has 8.8 milligrams of iron, and natto (fermented soybean) has 15 milligrams of iron.

Soybeans help to maintain bone health, healthy weight gain, increase metabolism, good for heart health, and great for overall skin.


200 grams of cooked lentils has 6.6 milligrams of iron.

Lentils are also rich in vitamin A, vitamin C, folate, calcium, zinc, phosphorus, and magnesium.

It is good for digestion, manages blood sugar levels, promotes weight loss, and good for heart health.


100 gram of beetroot has 0.8 milligrams of iron. It is also rich in vitamin B, vitamin C, potassium, manganese, magnesium, copper, calcium, and zinc.

Moreover, beetroot helps boost energy, supports healthy skin, encourages weight loss, prevents dementia, protects the liver, and purifies the blood.

Leafy Greens

All leafy greens like spinach, collard, kale have a high amount of iron between 2 milligrams to 6.5 milligrams per 30 grams.

They help burn fat, improve heart health, protect against the toxin, fight against diabetes and strengthen bone health.

Fruits High in Iron


Not all mushrooms are rich in iron. 100 grams of white mushroom has 2.8 milligrams of iron, whereas oyster mushroom has double the amount of iron than white mushroom.

Mushrooms treat amenia, enhance immunity, increase iron absorption, lowers cholesterol levels, and maintain heart health.


150 grams of cooked broccoli has 1 milligram of iron.

It reduces cholesterol, reduces the risk of heart diseases, is good for hair, and strengthens bone health.

Cereals high in iron

Here are some cereals high in iron:


A cup of cooked oatmeal has 3.5 milligrams of iron and has soluble fiber (beta-glucan), magnesium, zinc, folate, and plant protein. Moreover, oats help reduces cholesterol, maintain blood sugar levels, good for heart health, and boost energy.


A cup of cooked quinoa has 2.9 milligrams of iron.

Do you know that antioxidants in quinoa help to lessen the risk of type 2 diabetes and high blood pressure? Moreover, there are more benefits of this ingredient;  it protects vital organs, maintains weight, improves digestion, and reduces kidney stones and gallstones’ risk.


It is a grain that does not grow on grass like others; that’s why it is technically a pseudocereal. However, it contains 5.3 milligrams of iron per cup. Moreover, amaranth is rich in fiber, magnesium, manganese, phosphorus, and carbs, which boost the immune system, improve digestion, prevent heart attacks, increase metabolism, and promote muscle growth.


A cooked cup of spelled has 3.3 milligrams of iron. The level of protein too is extremely high; almost twice the amount of wheat. Moreover, it improves the digestive system, maintains bone health, relieves migraines, lowers cholesterol levels, and regulates the hormone.


100 grams of cornflakes has 29 milli gram of iron.

It is a good source of antioxidants, vitamins, and minerals and helps boost the immune system and good eye health.


100 grams of granola has 3 milligrams of iron. Granola comes in different types, and you can even find granola bars in the market.

They help in digestion, prevention from amenia, reduce cholesterol and boost energy.

Drinks are high in iron

If you are wondering what drinks are high in iron, then here are few options for you.

Beetroot and Cucumber Juice

It is loaded with iron, potassium, manganese, betaine, folate, and vitamin C. Thus, you will want to make this for yourself and have it as a snack.

To make this, you need 75 grams of beetroots, one cucumber, ¼ tablespoon of ginger, and lemon juice (optional). Further, put them in a mixer and blend them.

Halim Drink

Halim is a type of garden seed rich in iron, calcium, protein, vitamin A, vitamin C, vitamin E, and folic acid.

The ingredients you need for this drink are 10 grams of Halim seeds, 50 milliliters of water, 2 tablespoons of lemon juice. Further, you need to mix them well and cover them. Keep it like this for 2-3 hours and then drink it.

Prune Juice

Prune is one of the fruits high in iron.  So, if you don’t like prune raw, then you can always make prune juice.

To make this take 6-7 prunes and add ½ cup water to it. Let it soak for 20-30 minutes.

Now in a mixer, add the prunes, 100 milliliters of water, 1 tablespoon of lemon juice, and sugar according to your taste.

Blend it until it is smooth, and you can serve it with ice.

Fruits High in Iron

Vegetable juice

Vegetable juice is rich in iron and other essentials like vitamins, minerals, protein, healthy fat, and fiber.

To make this, you need 150 grams of chopped spinach, 100 grams of kale, 20 grams of amla, and 1 tablespoon of honey. Further, mix them all with 150 ml of water and blend them together. If you like, you can definitely add other vegetables that are rich in iron.

Other Foods Rich in Iron:

  1. Dark Chocolate
  2. Coconut Milk
  3. Dried Thyme
  4. Pumpkin Seeds
  5. Sesame
  6. Hemp
  7. Flaxseeds
  8. Pine Nuts
  9. Cashews
  10. Almonds
  11. Macadamia Nuts
  12. Blackstrap Molasses

Final thoughts

Iron is essential for our body. So, you must add vegetables and fruits high in iron daily in your routine. Almost all types of foods contain iron in them. Moreover, we have listed a lot of foods above to pick and choose what you like. Also, make sure you share it with your friends and relatives too!