We have sorted our complete nutrition and vitamin database of fruits, based on amount of Iron. Click a food item to give a full nutrition breakdown which can be scaled for different amounts of Fruits, from our list of Fruits high in Iron.

This page shows the amount of Iron in Apricots, dehydrated (low-moisture), sulfured, uncooked through to Pears, dried, sulfured, stewed, with added sugar. The amount ranges from 6.31 mg through to 0.97 mg of Iron in 100g. For a complete list we also have a list of foods high in Iron.

Please remember that this gives an accurate value per 100g for Iron in Fruits. For example 100g of Apricots, dehydrated (low-moisture), sulfured, uncooked contains 6.31 mg of Iron. However, this is not the full story when considering your nutritional requirements. You should also take into account portion sizes when you are considering the amount of Iron in Fruits and Iron rich Fruits.

For example chives have a high amount of vitamin C in 100 grams but a portion size may only be a tablespoon or 0.2 g, so please bear this in mind when trying to increase or decrease the amount of Iron in your diet. Otherwise, we hope you find the site informative and that this is a helpful list of Fruits with a high Iron content.




 

Fruits High in Iron

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Apricots, dehydrated (low-moisture), sulfured, uncooked - Iron
  In 100g, amount of Iron = 6.31 mg (45.07 %DV)
  1 cup (or 119g), Typical Fruits serving, Iron content = 7.51 mg (53.64 %DV)
Peaches, dehydrated (low-moisture), sulfured, uncooked - Iron
  In 100g, amount of Iron = 5.51 mg (39.36 %DV)
  1 cup (or 116g), Typical Fruits serving, Iron content = 6.39 mg (45.64 %DV)
Longans, dried - Iron
  In 100g, amount of Iron = 5.4 mg (38.57 %DV)
  1 fruit (or 1.7g), Typical Fruits serving, Iron content = 0.09 mg (0.64 %DV)
Peaches, dried, sulfured, uncooked - Iron
  In 100g, amount of Iron = 4.06 mg (29 %DV)
  1 cup, halves (or 160g), Typical Fruits serving, Iron content = 6.5 mg (46.43 %DV)
Prunes, dehydrated (low-moisture), uncooked - Iron
  In 100g, amount of Iron = 3.52 mg (25.14 %DV)
  1 cup (or 132g), Typical Fruits serving, Iron content = 4.65 mg (33.21 %DV)
Olives, ripe, canned (jumbo-super colossal) - Iron
  In 100g, amount of Iron = 3.32 mg (23.71 %DV)
  1 jumbo (or 8.3g), Typical Fruits serving, Iron content = 0.28 mg (2 %DV)
Olives, ripe, canned (small-extra large) - Iron
  In 100g, amount of Iron = 3.3 mg (23.57 %DV)
  1 tbsp (or 8.4g), Typical Fruits serving, Iron content = 0.28 mg (2 %DV)
Currants, zante, dried - Iron
  In 100g, amount of Iron = 3.26 mg (23.29 %DV)
  1 cup (or 144g), Typical Fruits serving, Iron content = 4.69 mg (33.5 %DV)
Tamarinds, raw - Iron
  In 100g, amount of Iron = 2.8 mg (20 %DV)
  1 cup, pulp (or 120g), Typical Fruits serving, Iron content = 3.36 mg (24 %DV)
Prune puree - Iron
  In 100g, amount of Iron = 2.8 mg (20 %DV)
  2 tbsp (or 36g), Typical Fruits serving, Iron content = 1.01 mg (7.21 %DV)
Apricots, dried, sulfured, uncooked - Iron
  In 100g, amount of Iron = 2.66 mg (19 %DV)
  1 cup, halves (or 130g), Typical Fruits serving, Iron content = 3.46 mg (24.71 %DV)
Raisins, seeded - Iron
  In 100g, amount of Iron = 2.59 mg (18.5 %DV)
  1 cup, packed (or 165g), Typical Fruits serving, Iron content = 4.27 mg (30.5 %DV)
Persimmons, native, raw - Iron
  In 100g, amount of Iron = 2.5 mg (17.86 %DV)
  1 fruit without refuse (or 25g), Typical Fruits serving, Iron content = 0.63 mg (4.5 %DV)
Apricots, dehydrated (low-moisture), sulfured, stewed - Iron
  In 100g, amount of Iron = 2.48 mg (17.71 %DV)
  1 cup (or 249g), Typical Fruits serving, Iron content = 6.18 mg (44.14 %DV)
Peaches, dehydrated (low-moisture), sulfured, stewed - Iron
  In 100g, amount of Iron = 2.26 mg (16.14 %DV)
  1 cup (or 242g), Typical Fruits serving, Iron content = 5.47 mg (39.07 %DV)
Blueberries, wild, canned, heavy syrup, drained - Iron
  In 100g, amount of Iron = 2.2 mg (15.71 %DV)
  1 cup (or 319g), Typical Fruits serving, Iron content = 7.02 mg (50.14 %DV)
Rowal, raw - Iron
  In 100g, amount of Iron = 2.2 mg (15.71 %DV)
  .5 cup (or 114g), Typical Fruits serving, Iron content = 2.51 mg (17.93 %DV)
Pears, dried, sulfured, uncooked - Iron
  In 100g, amount of Iron = 2.1 mg (15 %DV)
  1 cup, halves (or 180g), Typical Fruits serving, Iron content = 3.78 mg (27 %DV)
Figs, dried, uncooked - Iron
  In 100g, amount of Iron = 2.03 mg (14.5 %DV)
  1 cup (or 149g), Typical Fruits serving, Iron content = 3.02 mg (21.57 %DV)
Apples, dehydrated (low moisture), sulfured, uncooked - Iron
  In 100g, amount of Iron = 2 mg (14.29 %DV)
  1 cup (or 60g), Typical Fruits serving, Iron content = 1.2 mg (8.57 %DV)
Raisins, seedless - Iron
  In 100g, amount of Iron = 1.88 mg (13.43 %DV)
  1 cup, packed (or 165g), Typical Fruits serving, Iron content = 3.1 mg (22.14 %DV)
Mulberries, raw - Iron
  In 100g, amount of Iron = 1.85 mg (13.21 %DV)
  1 cup (or 140g), Typical Fruits serving, Iron content = 2.59 mg (18.5 %DV)
Raisins, golden seedless - Iron
  In 100g, amount of Iron = 1.79 mg (12.79 %DV)
  1 cup, packed (or 165g), Typical Fruits serving, Iron content = 2.95 mg (21.07 %DV)
Litchis, dried - Iron
  In 100g, amount of Iron = 1.7 mg (12.14 %DV)
  1 fruit (or 2.5g), Typical Fruits serving, Iron content = 0.04 mg (0.29 %DV)
Abiyuch, raw - Iron
  In 100g, amount of Iron = 1.61 mg (11.5 %DV)
  .5 cup (or 114g), Typical Fruits serving, Iron content = 1.84 mg (13.14 %DV)
Elderberries, raw - Iron
  In 100g, amount of Iron = 1.6 mg (11.43 %DV)
  1 cup (or 145g), Typical Fruits serving, Iron content = 2.32 mg (16.57 %DV)
Passion-fruit, (granadilla), purple, raw - Iron
  In 100g, amount of Iron = 1.6 mg (11.43 %DV)
  1 cup (or 236g), Typical Fruits serving, Iron content = 3.78 mg (27 %DV)
Currants, european black, raw - Iron
  In 100g, amount of Iron = 1.54 mg (11 %DV)
  1 cup (or 112g), Typical Fruits serving, Iron content = 1.72 mg (12.29 %DV)
Apricots, dried, sulfured, stewed, with added sugar - Iron
  In 100g, amount of Iron = 1.52 mg (10.86 %DV)
  1 cup, halves (or 270g), Typical Fruits serving, Iron content = 4.1 mg (29.29 %DV)
Roselle, raw - Iron
  In 100g, amount of Iron = 1.48 mg (10.57 %DV)
  1 cup, without refuse (or 57g), Typical Fruits serving, Iron content = 0.84 mg (6 %DV)
Apples, dried, sulfured, uncooked - Iron
  In 100g, amount of Iron = 1.4 mg (10 %DV)
  1 cup (or 86g), Typical Fruits serving, Iron content = 1.2 mg (8.57 %DV)
Cherries, sour, red, canned, water pack, solids and liquids (includes USDA commodity red tart cherries, canned) - Iron
  In 100g, amount of Iron = 1.37 mg (9.79 %DV)
  1 cup (or 244g), Typical Fruits serving, Iron content = 3.34 mg (23.86 %DV)
Cherries, sour, red, canned, light syrup pack, solids and liquids - Iron
  In 100g, amount of Iron = 1.32 mg (9.43 %DV)
  1 cup (or 252g), Typical Fruits serving, Iron content = 3.33 mg (23.79 %DV)
Carissa, (natal-plum), raw - Iron
  In 100g, amount of Iron = 1.31 mg (9.36 %DV)
  1 cup slices (or 150g), Typical Fruits serving, Iron content = 1.97 mg (14.07 %DV)
Peaches, dried, sulfured, stewed, without added sugar - Iron
  In 100g, amount of Iron = 1.31 mg (9.36 %DV)
  1 cup (or 258g), Typical Fruits serving, Iron content = 3.38 mg (24.14 %DV)
Cherries, sour, red, canned, heavy syrup pack, solids and liquids - Iron
  In 100g, amount of Iron = 1.3 mg (9.29 %DV)
  1 cup (or 256g), Typical Fruits serving, Iron content = 3.33 mg (23.79 %DV)
Cherries, sour, red, canned, extra heavy syrup pack, solids and liquids - Iron
  In 100g, amount of Iron = 1.26 mg (9 %DV)
  1 cup (or 261g), Typical Fruits serving, Iron content = 3.29 mg (23.5 %DV)
Peaches, dried, sulfured, stewed, with added sugar - Iron
  In 100g, amount of Iron = 1.2 mg (8.57 %DV)
  1 cup (or 270g), Typical Fruits serving, Iron content = 3.24 mg (23.14 %DV)
Prune juice, canned - Iron
  In 100g, amount of Iron = 1.18 mg (8.43 %DV)
  1 cup (or 256g), Typical Fruits serving, Iron content = 3.02 mg (21.57 %DV)
Prunes, dehydrated (low-moisture), stewed - Iron
  In 100g, amount of Iron = 1.17 mg (8.36 %DV)
  1 cup (or 280g), Typical Fruits serving, Iron content = 3.28 mg (23.43 %DV)
Bananas, dehydrated, or banana powder - Iron
  In 100g, amount of Iron = 1.15 mg (8.21 %DV)
  1 cup (or 100g), Typical Fruits serving, Iron content = 1.15 mg (8.21 %DV)
Horned melon (Kiwano) - Iron
  In 100g, amount of Iron = 1.13 mg (8.07 %DV)
  1 cup (or 233g), Typical Fruits serving, Iron content = 2.63 mg (18.79 %DV)
Plums, dried (prunes), stewed, with added sugar - Iron
  In 100g, amount of Iron = 1.04 mg (7.43 %DV)
  1 cup, pitted (or 248g), Typical Fruits serving, Iron content = 2.58 mg (18.43 %DV)
Pears, dried, sulfured, stewed, without added sugar - Iron
  In 100g, amount of Iron = 1.02 mg (7.29 %DV)
  1 cup, halves (or 255g), Typical Fruits serving, Iron content = 2.6 mg (18.57 %DV)
Dates, deglet noor - Iron
  In 100g, amount of Iron = 1.02 mg (7.29 %DV)
  1 cup, chopped (or 147g), Typical Fruits serving, Iron content = 1.5 mg (10.71 %DV)
Groundcherries, (cape-gooseberries or poha), raw - Iron
  In 100g, amount of Iron = 1 mg (7.14 %DV)
  1 cup (or 140g), Typical Fruits serving, Iron content = 1.4 mg (10 %DV)
Currants, red and white, raw - Iron
  In 100g, amount of Iron = 1 mg (7.14 %DV)
  1 cup (or 112g), Typical Fruits serving, Iron content = 1.12 mg (8 %DV)
Grapes, canned, thompson seedless, water pack, solids and liquids - Iron
  In 100g, amount of Iron = 0.98 mg (7 %DV)
  1 cup (or 245g), Typical Fruits serving, Iron content = 2.4 mg (17.14 %DV)
Pears, dried, sulfured, stewed, with added sugar - Iron
  In 100g, amount of Iron = 0.97 mg (6.93 %DV)
  1 cup, halves (or 280g), Typical Fruits serving, Iron content = 2.72 mg (19.43 %DV)



Iron in foods - by food category

Baby Foods    Baked Products
Beef Products    Breakfast Cereals
Cereal Grains and Pasta    Dairy and Egg Products
Drinks    Ethnic Foods
Fast Foods    Fats and Oils
Fish    Fruits
Lamb, Veal, and Game Products    Legumes and Legume Products
Meals, Entrees, and Sidedishes    Nuts
Pork    Poultry Products
Sausages and Luncheon Meats    Snacks
Soups, Sauces, and Gravies    Spices and Herbs
Sweets    Vegetables