Which Fruits Have the Highest Iron Content?
Fruits with the highest iron content include dried fruits such as apricots, peaches, raisins, figs and dates. While most fresh fruits have minimal amounts of iron, those containing vitamin C enhance the absorption of the mineral. Examples include tropical fruit, melons, citrus fruit and berries.
Fruit provides non-heme iron, the dietary iron that does not originate from the hemoglobin found in animals and fish. Non-heme iron requires additional factors such as vitamin C before it is absorbable by the body. Tea, coffee and milk are foods high in oxalic acid, which inhibits non-heme iron absorption. Unless foods high in vitamin C are eaten, those drinks should be avoided to realize the benefits of fruits high in iron.
Dried fruits are a good source of iron, but they should be eaten in limited quantities as the drying process concentrates sugars and increases calories. Dried apricots contain 42 percent of the recommended daily value of iron per cup. Peaches, prunes, raisins, pears and figs are also excellent sources of iron.
Fruits highest in iron-enhancing vitamin C include guavas at 628 percent of the recommended daily value per cup, kiwis at 278 percent, strawberries at 163 percent, oranges at 160 percent and papayas at 147 percent.