10 Best Iron-Rich Fruits for Lots of Energy, Restful Sleep & Good Mood

by Maria Konou

Did you know that women need twice the amount of daily iron intake than men do? That is because women lose a lot of this essential mineral through pregnancy, menstruation, and breastfeeding! What’s more, iron deficiency is the most common nutrient deficiency in the world! That is because while our bodies require a lot of iron, they cannot make it themselves! An iron deficiency causes a lot of unpleasant symptoms and conditions like anemia. Foods of animal origin are generally those that provide us with the most iron. However, there are some delicious iron-rich fruits that you can add to your diet! In this article, you will find out which are the best iron-rich fruits for you to much on and keep healthy.

Let’s see which are the most iron-rich fruits that you can snack on

iron rich fruits vegetarian

Benefits of iron

Here are some of the benefits of this mineral for the human mind and body:

  • Provides energy: When you do not meet your body’s iron needs, you feel weak and tired.
  • Prevents insomnia: The Sleep Foundation reports that causes of insomnia, especially in women, are caused by an iron deficiency.
  • Oxygenates muscles: Iron is part of myoglobin, a protein that carries oxygen to your muscles.
  • Maintains healthy hair, nails, and skin: Keratin, which is part of these tissues, needs optimal levels of iron to function properly.
  • Supports cognitive health: A steady supply of oxygen to the brain is key to preventing cognitive disorders.
  • Balances hormones: Women lose iron during their menstrual cycle, so they need to compensate. (See our article on hormone balance for more information)
  • Essential during pregnancy: It is recommended to maintain an iron-rich diet during pregnancy and, if possible, take supplements.
  • Strengthens the immune system: Iron is an important mineral for keeping your defenses active. Many times, its deficiency affects cellular immunity.

Iron is a valuable nutrient that gives you energy and oxygenates muscles

how to stay motivated to be health

Symptoms of low iron

These are some symptoms that indicate low iron levels:

  • Fatigue: One of the most prevalent signs of iron deficiency, is caused by a lack of oxygen reaching the body’s tissues.
  • Paler complexion: Iron deficiency causes a paler complexion. This is related to the body’s reduced hemoglobin levels.
  • Shortness of breath: Low hemoglobin levels cause a lack of oxygen to the body’s tissues, resulting in shortness of breath.
  • Migraine: Iron deficiency causes less oxygen to reach the brain, which causes blood vessels to constrict, resulting in headaches.
  • Quicker heartbeats: Because iron shortage causes decreased levels of oxygen in the body, the heart begins to beat quicker. This results in quicker heartbeats.

Iron is a valuable mineral for both your physical and mental health

iron rich foods benefits

The most iron-rich fruits

Although nutritionists know that fruits are not rich in iron because they are plant tissues, here are some that contain the most iron. In addition, they are important to ensure good absorption of this mineral from other sources. So, while these fruits will not satisfy your body’s daily iron needs, they are a healthy way to naturally boost your iron levels!

Ladies and gentlemen, we present to you the best iron-rich fruits

most iron rich fruits


This exotic fruit not only refreshes and hydrates, but is also a great source of potassium, phosphorus, and iron. Around 100 grams (4 ounces) of coconut pulp provides you with about 4 milligrams of iron. Raw coconuts contain approximately 13% iron. Dried coconuts, on the other hand, contain around 17% iron. That is why nutritionists recommend including dried coconuts in your diet. Their consumption swiftly boosts the synthesis of red cells and ensures that you never get disorders such as anemia.

Coconut is one of the most refreshing iron-rich fruits ever

high iron rich fruits


Currants, especially blackcurrants, are tiny iron-rich fruits. They are fleshy, juicy, and have a sour taste. For every 100 grams of his fruit, you will get 3 milligrams of iron. In addition, this fruit also gives you a good amount of vitamin C, which actually aids in the gastrointestinal absorption of iron! It’s a win-win!

Currants are high in both iron and vitamin C

anemia iron rich fruits


Raisins are dried fruits that contain many nutrients. They provide very good values of fiber to improve digestion. Iron values in raisins are 1.5 milligrams per 100 grams (4 oz) of grapes. However, be careful how many raisins you consume, since they have a laxative effect. What’s more, raisins have a high energy value, as their natural sugars are also concentrated.

Raisins improve digestion and boost your iron levels

iron rich fruits for anemia


The pomegranate is usually consumed fresh, but you can enjoy it in a delicious juice form as well. Its iron values as 3 milligrams per liter of pomegranate juice. So, enjoy a glass of pomegranate juice or take some of the seeds and add it to salads, and desserts! Delicious!

Add pomegranates to salads and desserts for a dose of healthy iron

are there any iron rich fruits

#Raspberries, blackberries, strawberries

Berries are among the most iron-rich fruits. They are a source of powerful antioxidants, such as anthocyanins, that give them their distinctive red to purple color. They are also a great source of vitamin C, which facilitates the absorption of the iron they contain. There are 0.7 milligrams of iron per 100 grams of these delicious fruits. Be sure to eat them whole to avoid losing the vitamin C.

Berries are vitamin bombs, full of iron and vitamin C

iron rich foods and fruits


Figs are one of the most potent aphrodisiac foods, that also happen to be potent iron-rich fruits! Around 120 grams of figs provide 0.6 milligrams of iron. This value increases significantly when you consume dried figs! The great thing about figs is that they can be consumed both fresh and dried, and they taste delicious either way!

Figs are a powerful aphrodisiac and an iron-boosting fruit

best iron rich fruits


Not a lover of dried fruits? Watermelon is a super juicy fruit, which also helps improve and maintain optimal iron levels in the body. What’s more,  100 grams of watermelon contains approximately 0.24 mg of iron. Not only that, but watermelons are high in vitamin C, which boosts the effectiveness of non-heme iron in the body. Watermelon is also high in lycopene and beta-carotene, which aid in iron absorption in the body.

Watermelon is the ultimate juicy iron-rich fruit

what fruit contains most iron


This is a tropical fruit that is found in South America that is not so typical in fruit markets. Its iron value is slightly lower than other fruits, as only 0.26 milligrams of iron are found in 100 grams (4 oz) of this fruit. However, it is one of the fruits with the highest vitamin C content, as its value is 6 times higher than that of oranges and other citrus fruits. The value of this vitamin is over 300 milligrams per 100 grams (4 oz) of guava. Without a doubt, this is a fruit that should be in your salads and smoothies!

Guavas are exotic iron-rich fruits that are perfect for smoothies

iron rich fruits for pregnancy


Not only are these dried fruits super sweet and delicious, but they also contain up to 3 milligrams of iron in every cup (250gm). You can sweeten almost any recipe with some dates. So, add it to cakes, smoothies, salads, and baked goods!

Dates are the ultimate natural sweetener

which fruits has rich in iron


Bananas are always on the list of iron-rich fruits because they are a staple in every home. They provide a plethora of health benefits, including increased red cell production and immunity. A banana has 0.3 milligrams of iron per 100 grams. So, snack on them, or better yet mash them and make some delicious banana pancakes!

Bananas are full of iron and potassium

which fruits are rich in iron

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Maria Konou

Maria Konou is a specialist in the field of digital marketing and fashion. However, she has always had a way with words. That’s what led her to her dream job here at Archzine. She has worked in many different fields over the years, but according to her, being an author has been the most rewarding. Maria is a huge plant enthusiast, loves everything fashion-related, is very sustainably aware, and is always open to learning about new things.