There’s no denying that Iron is super important for our body. It helps carry oxygen in our blood, keeps us energized, and strengthens our immunity. But here’s the deal—not everyone gets enough iron from their meals. Luckily, you can add some tasty iron-rich fruits to your diet.
The ones I’ve discussed in this guide can keep you healthy effortlessly. They are also delicious, which is why you will love consuming them. On top of that, all of them are easy to find, as you can buy them from grocery stores.
So, stick around and find out which fruits have the best amount of iron. As a bonus, I’ll also share how you can eat them for maximum benefits.
Fruits for Iron

As mentioned above, Iron is a key nutrient our body needs to stay strong. Without it, we can feel tired and weak. Just for you, I’ve shortlisted nine best iron-rich foods that you can include in your diet easily. Here’s a complete list:
1. Avocado

Avocado is one of those foods you can add to almost anything, and it instantly makes the meal better. But the best part about it is that it’s a secret weapon for helping with iron absorption.
According to the University of Illinois, 300 grams of this fruit have over 3 mg of iron. It might seem small, but get this – The healthy fats in avocados improve your body’s ability to use iron, especially from plant foods like spinach, broccoli, tomatoes, raisins, enriched grains, etc.
When I eat avocado toast in the morning, I feel like I’m starting my day with a win. It’s creamy, delicious, and packed with nutrients that fuel my body. Plus, avocados are loaded with vitamin E, which is great for your skin and red blood cells. And if you follow a plant-based diet, avocados are your best friend.
To maximize the health benefits, I recommend pairing avocados with foods high in vitamin C, like citrus fruits or tomatoes. This combo can do wonders for your overall health by boosting absorption of non-heme iron. Trust me, it’s a game-changer!
2. Figs

Figs might be small, but don’t let their size fool you. They’re one of the best iron-rich fruits, especially if you’re looking for both types of iron (heme and non-heme). Fresh figs are amazing, but dried fruits like figs are even better. In fact, the dried ones have double the amount of iron than fresh ones.
The best thing about them is that they’re so easy to consume. You can toss them into your yogurt, oatmeal, or even a salad. On top of that, the iron found in figs comes from plant sources, making them perfect for vegetarians and vegans.
For an even bigger boost, I recommend consuming figs with other dried fruits like raisins or apricots. You can also eat them alongside sweet potatoes, which helps in smooth iron absorption.
3. Prunes

If you’ve ever felt like you’re low on energy, prunes or dried plums could be the answer. These little gems are one of the top foods high in both heme and non-heme iron. That’s why they are a lifesaver for anyone dealing with iron deficiency.
What’s cool about prunes is how they help your body absorb more iron when you eat them with other sources of iron, like broccoli, spinach, or even eggs. It’s all about combining the right foods to make sure you’re getting enough iron.
4. Dried Apricots

If you haven’t tried dried apricots yet, you’re seriously missing out. These bright orange bites are not only tasty but also one of the best types of iron sources out there. They’re packed with non-heme iron, which is the kind of iron you get from plant-based sources. USDA states that you will get around 9 mg of iron from 300 grams of dried apricots.
I like keeping a bag of dried apricots in my kitchen for when I need a quick and healthy snack. They’re sweet, chewy, and perfect for mixing into trail mixes or granola. The trick to getting the most out of their iron intake is to pair them with seafood. That’s not it. They go really well with other foods high in iron, like beans, lentils, or even chicken meat.
5. Watermelon

Watermelon is one of those iron-rich fruits that feels like a treat. While it’s not the highest on the list of iron-rich fruits, it plays an amazing role in helping your body absorb iron. The secret lies in its high vitamin C content, which boosts your body’s ability to use heme iron effectively.
Also, did you know that iron is found in the seeds too? If you eat the seeds, you’re getting even more iron. And when you pair watermelon with leafy greens or nuts, you’ve got a meal that’s both tasty and great for your health. Most people also pair it with breakfast cereal or blend it into a smoothie.
6. Pistachio

Pistachios are more than just a snack—they’re tiny nutritional powerhouses. What makes these nuts special is that they are one of the best sources of non-heme iron. According to USDA, you will get 3.57 mg of iron from 100 grams of pistachios.
They’re also packed with protein, healthy fats, and fiber, making them a well-rounded choice. So, if you’re dealing with iron deficiency anemia, pistachios can be a great addition to your routine.
And here’s a tip: Pair pistachios with foods rich in vitamin C for better iron absorption.
7. Dates

Dates are one of the tastiest ways to get a rich amount of iron. These naturally sweet dried fruits are loaded with iron and essential nutrients, making them an easy go-to for improving your iron absorption. Plus, dates are great for satisfying your sweet tooth in a healthy way.
What I love about dates is they pair wonderfully with raisins and cereals. Middle Easterners also love eating these fruits with poultry, beef liver, seafood (fish), and other types of meat. For an extra boost, pair dates with vegetables, like spinach and broccoli.
Dates are also packed with fiber, which supports digestion and keeps you feeling full longer. But the real magic is in their ability to support your immune system while also meeting your iron requirements. They’re a must-have if you’re trying to get enough iron without relying too much on animal foods.
8. Strawberries

Strawberries aren’t just delicious—they’re also one of the best fruits for boosting your iron levels. 100 grams of them will give you 4 mg of iron. On top of that, they’re loaded with vitamin C and minerals, which help your body absorb iron from other foods.
Moreover, they’re also packed with antioxidants, which help protect your body and improve the way your red blood cells function.
There’s more. Another cool thing about strawberries is that they go perfectly with other iron-rich fruits like raisins or dates. When you combine them, you’re not just improving your iron levels, but also supporting your body’s ability to transport oxygen more efficiently.
9. Apple

Apples are one of the easiest and tastiest iron-rich fruits to add to your daily routine. I always like pairing apples with other foods that help with iron absorption, like peanut butter or citrus fruits. This combo doesn’t just taste amazing—it also boosts your body’s ability to use the iron more effectively.
That’s the complete list.

Conclusion
Eating iron-rich fruits is an easy and natural way to stay healthy. With so many options to choose from, there’s something for everyone. Snack on dried fruits like figs, prunes, or apricots for a quick iron boost. You can also pair fruits like strawberries with vitamin C-rich foods for better absorption.
And if you’re looking for a fresh start, you can add watermelon or apples to your breakfast. Enjoy eating fruits rich in iron and say goodbye to iron deficiency again forever.