15 Fruits Packed with Iron That Your Body Will Thank You For

Iron helps your body stay energized, focused, and strong. It carries oxygen through your blood and supports healthy muscles and brain function.

While most people think of red meat or spinach as the best iron sources, many fruits are quietly full of this essential mineral too.

These 15 options are not only nutritious—they’re delicious ways to give your body a natural boost.

1. Dried Apricots

Soft and chewy with a deep golden hue, dried apricots pack a surprising punch of iron in every bite. Their natural sweetness makes them a perfect snack or salad addition, especially when paired with leafy greens or nuts.

Drying the fruit concentrates its nutrients, making the iron content even more impressive. For a boost of flavor and absorption, pair with a source of vitamin C like citrus or strawberries.

2. Prunes

Naturally sweet with an earthy richness, prunes are made by drying plums slowly to retain both flavor and nutrients. They’re known for their digestive benefits, but their iron content makes them a secret weapon for energy too.

Their soft, sticky texture pairs well with oatmeal or yogurt, adding both sweetness and substance. Because they’re dried, their nutrients are more concentrated than in fresh plums.

3. Raisins

These sun-dried grapes are tiny, wrinkled powerhouses of nutrition, offering both natural sugar and a solid dose of iron. The drying process brings out their dark, caramelized flavor that complements both sweet and savory dishes.

Toss them into grain salads, sprinkle over cereal, or roll them into nut butter balls for an energizing snack. Raisins also pair beautifully with spices like cinnamon or cardamom.

4. Mulberries

Often overlooked, mulberries have a sweet, almost honeyed flavor and are rich in iron and vitamin C. Whether red, black, or white, they burst with nutrients and a bit of chewy crunch.

They grow wild in many regions and are traditionally used in herbal tonics. Dried mulberries are especially popular in trail mixes and baking blends.

5. Dates

Sticky, rich, and deeply caramel-like, dates are nature’s candy with the bonus of being full of minerals like iron and potassium. Their chewy flesh hides a treasure trove of slow-burning energy.

Used in both Middle Eastern sweets and modern energy bars, dates are incredibly versatile. Pairing them with almonds or tahini enhances both their flavor and nutritional impact.

6. Figs

With their velvety skin and seedy interior, figs deliver a luxurious texture and a dose of plant-based iron. They’ve been prized since ancient times for their complex taste and healing properties.

Fresh or dried, figs offer a balance of sweetness and fiber that supports digestion and iron absorption. Their subtle nuttiness also shines in savory dishes with goat cheese or prosciutto.

7. Blackberries

Juicy and slightly tart, blackberries are more than just a pretty addition to desserts—they’re loaded with iron and antioxidants. Their dark purple hue signals their nutritional power.

They blend seamlessly into smoothies, salads, or even compotes for meat dishes. Thanks to their vitamin C, they naturally help your body absorb iron more efficiently.

8. Raspberries

These ruby gems are delicate yet full of power, with a tangy bite and surprising iron content. Their hollow cores and soft texture make them perfect for topping cereal or yogurt.

They also contain vitamin C, which boosts iron absorption, making them a great double-duty fruit. Freeze them for smoothies or fold into muffins for a tart twist.

9. Watermelon

Bright, juicy, and incredibly hydrating, watermelon carries a small but mighty dose of iron. It’s a refreshing way to sneak nutrients into your day.

The high water content makes it perfect for hot weather, while its sweetness satisfies without added sugar. Pairing with lime or mint makes it feel even more revitalizing.

10. Pomegranate

Crunchy, jewel-like arils burst with sweet-tart juice and offer a good dose of iron, especially important for plant-based diets. The fruit’s history stretches back to ancient Persia and Greece.

It works well in savory and sweet dishes alike, from salads to marinades. Combine with lentils or leafy greens to maximize iron absorption and flavor complexity.

11. Currants

Tiny but powerful, currants are dried from small grapes and bring a pop of tartness to baked goods and savory stuffings. Their concentrated flavor hides a high iron content.

Red and black varieties each offer different antioxidant profiles, but all support energy levels with a shot of natural iron. Add them to couscous or granola for a tangy twist.

12. Goji Berries

Used in traditional Chinese medicine, goji berries offer a chewy, slightly bitter taste and loads of iron and vitamin A. They’re often sold dried and resemble bright red raisins.

Soak them to soften or blend into smoothies for an earthy note. Their balance of sweet and savory works surprisingly well in soups or roasted veggie bowls.

13. Acai Berries

These dark Amazonian berries are known for their antioxidants, but they also sneak in a dose of plant-based iron. Usually found frozen or powdered, they lend a deep, berry-rich flavor.

Acai bowls get most of the attention, but acai can be added to baked goods or sauces too. When paired with citrus or mango, the taste becomes bold and bright.

14. Coconut

Though not high in iron by weight, coconut adds valuable trace amounts and can support a well-rounded diet. Its rich, creamy taste comes from healthy fats that make it a comforting base.

Shredded, creamed, or in milk form, it enhances both sweet and savory dishes. Pair with iron-rich ingredients like lentils or chickpeas for a balanced meal.

15. Olives

Briny and complex, olives are technically fruits and offer a good source of iron, especially the darker varieties. Their umami kick livens up any dish.

Packed in oil or brine, they hold up well in pasta, tapenade, or grain bowls. Black olives typically contain more iron than green, making them a delicious way to build strength.