How Much Iron Can You Get From Fruit?

Iron is an important mineral that your body uses for many different things. Iron helps transport oxygen through your body and make red blood cells and hormones. It also supports your muscles, immune system, and growth. That’s why it’s important to make sure you’re getting enough iron from your diet. 

Most fruit doesn’t contain much iron. So, you can’t rely on it to be a good source. But if you’re looking for a boost, there are some fruits that contain more iron than others.

7 fruits high in iron

Fresh fruits don’t contain high amounts of iron — dried fruits tend to have a little more. But it’s important to note that fruit doesn’t contain heme iron. There are two types of iron in foods:

• Heme iron is only found in animal foods like seafood, poultry, and red meat. Your body can absorb this type of iron more easily.

• Non-heme iron is found in plant-based foods like leafy greens, nuts, beans, and lentils. This is the type of iron in fruit. It’s not absorbed as easily as heme iron. 

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The table below highlights the fruits highest in iron:

It’s important to keep in mind that you don’t want to go overboard on dried fruits. They tend to have more sugar than fresh fruits. And some dried fruit products also contain added sugar and preservatives. 

How much iron do you need in your diet?

How much iron you need in your diet depends on several factors. First, it depends on whether you eat animal products.

If you eat meat, poultry, and seafood, the recommended daily amount is:

• Men between the ages of 19-50: 8 mg 

• Women between the ages of 19-50: 18 mg

• Anyone 51 years or older: 8 mg

If you follow a vegetarian diet, you need about twice these recommended amounts. Again, this is because your body absorbs less iron from plant-based foods.

Other factors that play a role in how much iron you need include:

• Age: Young infants and toddlers require more iron because of their rapid growth. Premature infants and babies with low birth weights need even more.

• Sex: Women need more iron than men because they lose iron through menstruation. They also don’t absorb iron as well as men.

• Pregnancy: During pregnancy, your body makes more blood. And it needs extra iron for the developing baby. 

• Medical conditions: Certain conditions may increase blood loss or decrease iron absorption. Examples include colon cancer, Crohn’s disease, rheumatoid arthritis, and heart disease.

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• Are you iron deficient? It’s more common than you might think. Don’t wait for it to cause anemia before you get diagnosed.

• Iron-rich foods: Fruit isn’t particularly high in iron. These foods will give you a much bigger dose.

• Need an iron supplement? There are a few different types of iron supplements out there. Learn about the differences and the best way to take them.

Should you increase your iron intake?

If you eat a well-balanced diet, you’re likely getting enough iron. 

But if you’re at risk for iron deficiency, you may want to increase your iron intake to prevent this from happening. This includes people with:

• Heavy menstruation

• Vegetarian or vegan diets

• Stomach ulcers

• Cancer along the gastrointestinal tract

• Intestinal conditions that affect absorption, like inflammatory bowel disease

• A history of gastric or intestinal surgery

• Regular use of antacids or nonsteroidal anti-inflammatory drugs (NSAIDs)

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In some cases, you should avoid increasing your iron intake unless advised by a healthcare professional. For example, iron can interfere with the absorption of the following medications, making them less effective:

• Levodopa, which is used to treat Parkinson’s disease and restless leg syndrome.

• Levothyroxine, which is used to treat hypothyroidism.

Also, if you have hereditary hemochromatosis, you should avoid excess iron. This condition causes iron to build up in your body, which can be harmful.

If you’re unsure whether you need more iron, talk to a healthcare professional. They can do blood tests to see if your iron levels are low and help figure out how much supplemental iron you need. They can also review any vitamins or supplements you’re taking to make sure they don’t interact with iron.

How can you absorb more iron from fruit?

You can absorb more of the non-heme iron in fruit by combining it with foods rich in vitamin C. Vitamin C helps by:

• Changing the form of iron into one that your body absorbs better

• Creating an environment in your stomach that increases iron absorption

So, drinking a glass of orange juice while eating dried apricots will boost the amount of iron that your body soaks up. Cheers to that!

Bottom line

The type of iron your body absorbs most easily is found primarily in red meat, seafood, and poultry. Most fruits don’t contain a lot of iron. And the iron in fruit is harder for your body to absorb. 

Still, if you’re looking to get more iron from fruit, choose dried varieties like peaches and apricots. Just be sure to consume them in moderation. Combining them with foods rich in vitamin C like strawberries, red peppers, and oranges will help your body absorb even more iron.

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Written by:

Cherilyn Davis, MD

Cherilyn Davis, MD, is a board-certified pediatrician in New York City. She has held local and national roles at the American Medical Women’s Association including board member of the physician division and physician chair of social media.

Edited by:

Katie E. Golden, MD

Katie E. Golden, MD, is a board-certified emergency medicine physician and a medical editor at GoodRx.

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