rewrite this title 18 Fruits Packed With Iron To Give You More Energy

Iron is a mineral needed to produce hemoglobin, a protein in red blood cells. Hemoglobin delivers oxygen from the lungs to the rest of your body. Iron is also essential for healthy skin, hair, and nails.

Sometimes people can have trouble getting enough iron, leading to fatigue, weakness, and shortness of breath. The best dietary sources of iron include red meat, poultry, and green vegetables. Many fruits, like dried apricots, watermelon, and dates, can contribute to your daily intake.

Iron: 2.1 milligrams per half cup (12% DV)

Dried apricots are among the fruits with the highest iron content. A half-cup serving provides 2.1 milligrams of iron. This is about 12% of the Daily Value (DV). Dried apricots are also high in vitamin A, which supports healthy immune function, reproduction, and vision.

Iron: 0.7 milligrams per wedge (4% DV)

Watermelon is another iron-rich fruit, providing 0.7 milligrams per small wedge. It’s a good source of vitamin C, which can boost iron absorption from plant-based foods. Watermelon also contains B vitamins, which help support energy production.

Iron: 1 milligram per quarter-cup serving (6% DV)

Raisins offer 1 milligram of iron per quarter-cup serving, which can help prevent anemia. They’re also a good source of fiber and carbohydrates, and can help maintain steady energy levels throughout the day.

Iron: 0.8 milligrams per medium-sized fruit (4% DV)

Pomegranates are a decent source of iron, with 0.8 milligrams per fruit. They’re also high in vitamin C and antioxidant compounds. Antioxidants are protective plant compounds that fight cellular damage and chronic (long-term) disease.

You can incorporate pomegranate into your diet by adding pomegranate arils to grain bowls, smoothies, or salads.

Iron: 0.6 milligrams per cup (3% DV)

While not as high in iron as some other fruits, strawberries do contribute to your daily intake. One cup of sliced strawberries provides 0.6 milligrams of iron—about 3% of the DV, with just 49 calories per one-cup serving.

Iron: 0.4 milligrams per cup (2% DV)

Kiwi fruit is a small but mighty nutritional powerhouse. It provides a small amount of iron, along with vitamins C and E and antioxidants. In one cup, you’ll get 2% of the DV for iron, 149% of the DV for vitamin C, and 15% of the DV for vitamin E.

Iron: 0.8 milligrams per four medjool dates (4% DV)

Dates are another iron-packed dried fruit. They have a chewy texture and naturally sweet taste, making them a great option for curbing a sweet tooth. Dates are also a good source of fiber, which supports healthy digestion. Dates can be eaten whole, stuffed, or added to smoothies and baked goods.

Iron: 1.5 milligrams per half cup (8% DV)

Dried figs are packed with fiber, covering 8% of your daily needs per half-cup. They’re also a source of fiber and can help ease constipation. Enjoy dried figs as a standalone snack or chopped into oatmeal or cereal for a boost of iron.

Iron: 3.3 milligrams per half cup (18% DV)

Dried peaches contain significantly more iron than their fresh counterparts—3.3 milligrams per half-cup serving. They are also a good source of fiber, potassium, and vitamin A.

Potassium is an electrolyte that helps move nutrients into cells. A diet high in potassium can help offset sodium’s effects on blood pressure.

Iron: 2.6 milligrams per cup (14% DV)

Mulberries look similar to blackberries but have a longer, oval shape and a slightly firmer texture. They’re low in calories and a good source of iron. Each cup provides 2.6 milligrams for just 60 calories. They can be eaten whole or added to salads, oatmeal, or yogurt for a natural touch of sweetness.

Iron: 4.2 milligrams per half cup (23% DV)

While often thought of as a vegetable, olives are actually classified as a fruit. Black olives are an excellent source of iron, providing 4.2 milligrams per half-cup serving. These small fruits also contain monounsaturated fats, supporting healthy cholesterol levels.

Iron: 0.6 milligrams per cup (3% DV)

Cantaloupe is a hydrating fruit that boosts your daily iron intake. One cup provides 0.6 milligrams of iron. Cantaloupe is also a good source of vitamins A and C, as well as protective plant compounds that act as antioxidants.

Iron: 0.2 milligrams per cup (1% DV)

Oranges don’t have a lot of iron, but they are a great source of vitamin C. One orange covers more than 100% of your daily needs. Vitamin C helps your body absorb iron from plant foods.

Pairing an orange with iron-rich foods like whole grains or peanut butter can help you get more iron.

Iron: 1 milligram per cup (6% DV)

Canned sour cherries are a good source of iron, providing about 6% of your daily needs in one cup. They also contain protective plant compounds like polyphenols and flavonoids. These compounds can help reduce inflammation and support exercise recovery.

Sour cherries have small amounts of melatonin and tryptophan, along with other compounds that may help improve sleep quality.

Iron: 2.3 milligrams per half cup (13% DV)

Prunes, or dried plums, have a chewy texture and sweet flavor. They’re a good source of iron, with 2.3 milligrams per half-cup serving. Prunes contain soluble and insoluble fiber, which can support regular bowel movements.

Iron: 2.5 milligrams per cup (14% DV)

Prune juice is another good source of iron, covering 14% of your daily needs. Like prunes, it has fiber in addition to other plant compounds with laxative properties. Prune juice is commonly used to relieve chronic constipation.

Prune juice is a good source of potassium and vitamin C, which can help your body absorb and use the iron in the juice. When possible, choose 100% prune juice without added sugar for the most health benefits.

Iron: 4.9 milligrams per cup (27% DV)

Sun-dried tomatoes are an excellent source of potassium, with nearly 5 milligrams per cup. They also offer plenty of vitamin C, potassium, fiber, and protein.

Dried tomatoes can be incorporated into your diet by eating them as a snack or adding them to soups, salads, and casseroles.

Iron: 0.8 milligrams per small fruit (4% DV)

While commonly consumed with vegetables and used in savory dishes, avocados are classified as fruits. They are incredibly nutritious, providing iron, potassium, healthy fats, and fiber.

Enjoy avocado on toast, salads, or tacos with a pinch of salt and pepper.

Iron is an important mineral needed for many bodily processes. It’s needed for oxygen transport and maintaining steady energy levels. While fruits may not contain as much iron as meat, green vegetables, or beans, they do contribute to your daily intake.

These options also provide vitamin C, which can help your body absorb the iron from plant foods. The best sources of iron in fruit are dried fruit. But watermelon, sour cherries, and mulberries also contribute to your daily intake.