Top Fruits High in Iron

About Fruits and Iron

Most fruits are fairly low in iron, but some contain more than others.

Some of the highest iron fruits include goji berry, olives, raisins, persimmon, passion fruit, currants, raspberries, blackberry, avocado and lime. Other iron rich fruits are lemon, strawberries, apricot, cherries, grapes, peach, kiwi, blueberry, nectarine and banana.

We calculated the top fruits for iron by both their common measurement as well as in 200 calories, including by gender daily requirements. Here are the details for top 20 fruits highest in iron.

Food nutritional data is sourced from USDA and NIH. [3][4]

Adult Female DV Adult Male DV

Goji Berry (dried)

image of goji berry

In 1 tbsp, goji berry has 0.38mg of iron, or about 2% of daily values for women and 5% for men.
Iron
0.38mg in
1 tbsp (5.6g)
3.9mg in
200 Calories (57g)
2%
5%
22%
49%
Complete nutrition for Goji Berry

Olives

image of olives

1 cup of olive contains 8.4mg of iron, or about 47% of daily values for women and 110% for men.
Iron
8.4mg in
1 cup (134.4g)
11mg in
200 Calories (172g)
47%
110%
60%
140%
Complete nutrition for Olives

Raisins

image of raisins

In 1 cup, raisin has 4.3mg of iron, or about 24% of daily values for women and 53% for men.
Iron
4.3mg in
1 cup (165g)
1.7mg in
200 Calories (68g)
24%
53%
10%
22%
Complete nutrition for Raisins

Persimmon

image of persimmon

In 1 fruit, persimmon contains 0.63mg of iron, or about 3% of daily values for women and 8% for men.
Iron
0.63mg in
1 fruit (25g)
3.9mg in
200 Calories (157g)
3%
8%
22%
49%
Complete nutrition for Persimmon

Passion Fruit

image of passion fruit

In 1 cup, passion fruit has 3.8mg of iron, or about 21% of daily values for women and 47% for men.
Iron
3.8mg in
1 cup (236g)
3.3mg in
200 Calories (206g)
21%
47%
18%
41%
Complete nutrition for Passion Fruit

Currants

image of currants

1 cup of currant contains 1.1mg of iron, or about 6% of daily values for women and 14% for men.
Iron
1.1mg in
1 cup (112g)
3.6mg in
200 Calories (357g)
6%
14%
20%
45%
Complete nutrition for Currants

Raspberries

image of raspberries

In 1 cup, raspberry has 0.85mg of iron, or about 5% of daily values for women and 11% for men.
Iron
0.85mg in
1 cup (123g)
2.7mg in
200 Calories (385g)
5%
11%
15%
33%
Complete nutrition for Raspberries

Blackberry

image of blackberry

1 cup of blackberry contains 0.89mg of iron, or about 5% of daily values for women and 11% for men.
Iron
0.89mg in
1 cup (144g)
2.9mg in
200 Calories (465g)
5%
11%
16%
36%
Complete nutrition for Blackberry

Avocado

image of avocado

In 1 cup, avocado has 1.4mg of iron, or about 8% of daily values for women and 18% for men.
Iron
1.4mg in
1 cup (230g)
0.73mg in
200 Calories (120g)
8%
18%
4%
9%
Complete nutrition for Avocado

Lime

image of lime

In 1 fruit, lime contains 0.4mg of iron, or about 2% of daily values for women and 5% for men.
Iron
0.4mg in
1 fruit (67g)
4mg in
200 Calories (667g)
2%
5%
22%
50%
Complete nutrition for Lime

Lemon

image of lemon

In 1 fruit, lemon has 0.35mg of iron, or about 2% of daily values for women and 4% for men.
Iron
0.35mg in
1 fruit (58g)
4.1mg in
200 Calories (690g)
2%
4%
23%
52%
Complete nutrition for Lemon

Strawberries

image of strawberries

1 cup of strawberry contains 0.62mg of iron, or about 3% of daily values for women and 8% for men.
Iron
0.62mg in
1 cup (152g)
2.6mg in
200 Calories (625g)
3%
8%
14%
32%
Complete nutrition for Strawberries

Apricot

image of apricot

In 1 cup, apricot has 0.6mg of iron, or about 3% of daily values for women and 8% for men.
Iron
0.6mg in
1 cup (155g)
1.6mg in
200 Calories (417g)
3%
8%
9%
20%
Complete nutrition for Apricot

Cherries

image of cherries

1 cup of cherry contains 0.5mg of iron, or about 3% of daily values for women and 6% for men.
Iron
0.5mg in
1 cup (138g)
1.1mg in
200 Calories (317g)
3%
6%
6%
14%
Complete nutrition for Cherries

Grapes

image of grapes

In 1 cup, grape has 0.54mg of iron, or about 3% of daily values for women and 7% for men.
Iron
0.54mg in
1 cup (151g)
1mg in
200 Calories (290g)
3%
7%
6%
13%
Complete nutrition for Grapes

Peach

image of peach

1 cup of peach contains 0.52mg of iron, or about 3% of daily values for women and 7% for men.
Iron
0.52mg in
1 cup (154g)
1.6mg in
200 Calories (476g)
3%
7%
9%
20%
Complete nutrition for Peach

Kiwi

image of kiwi

In 1 cup, kiwi has 0.56mg of iron, or about 3% of daily values for women and 7% for men.
Iron
0.56mg in
1 cup (180g)
1mg in
200 Calories (328g)
3%
7%
6%
13%
Complete nutrition for Kiwi

Blueberry

image of blueberry

1 cup of blueberry contains 0.41mg of iron, or about 2% of daily values for women and 5% for men.
Iron
0.41mg in
1 cup (148g)
0.98mg in
200 Calories (351g)
2%
5%
5%
12%
Complete nutrition for Blueberry

Nectarine

image of nectarine

1 small nectarine has 0.36mg of iron, or about 2% of daily values for women and 5% for men.
Iron
0.36mg in
1 small (129g)
1.3mg in
200 Calories (455g)
2%
5%
7%
16%
Complete nutrition for Nectarine

Banana

image of banana

1 medium banana contains 0.31mg of iron, or about 2% of daily values for women and 4% for men.
Iron
0.31mg in
1 medium (118g)
0.58mg in
200 Calories (225g)
2%
4%
3%
7%
Complete nutrition for Banana


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