7 Major Iron Rich Fruits You Should Totally Know

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Foods are natural sources of nutrients and the one nutrient we are talking about today is iron.

Iron-rich fruits can be one of the best ways to fulfil your daily iron requirements. As per the reports by National Family Health Survey, 2015-2016, 53% of Indian women are anemic.

The World Health Organization (WHO) says, there are around 1.62 billion people with anemia in the world (that contributes to world’s quarter population) and half of the anemia is due to iron deficiency.

In fact, iron-deficiency is reportedly one of the top causes of disability in India.

Iron is one important nutrient whose deficiency may lead to numerous health issues along with anemia.

5 Major Symptoms of Iron Deficiency

  • Fatigue
  • The appearance of a Pale face
  • Short breath
  • Headache
  • Faster heartbeats

7 Iron-rich fruits

In order to fulfil your iron requirements, we bring to you 7 iron-rich fruits that you can totally sneak into your diet.

1. Dates

A 100 grams of dates contains 4.79 mg of our daily iron requirement. Besides, being iron-rich fruit, dates are amazing sources of antioxidants.

2. Dried Apricots

A 100 gm of apricot contains 2.7 mg of iron. Not just an iron-rich fruit, dried apricots are excellent sources of dietary fiber too.
They contain soluble fiber that is responsible for reducing cholesterol. Soluble fiber binds to fatty acids and helps in their removal through excretion.

3. Berries

Now a 100 gm of berries contain 0.3 mg of iron. Although that is a little low, berries act as iron absorbance boosters. How? Well, berries are great sources of vitamin C, be it strawberries, blackberries or blueberries.

4. Prunes

These are the dried plums. These dried versions of our beloved plums are power packed with vitamins and minerals.
And yes, it is certainly one of the important iron-rich fruits. It has been mentioned as per USDA, that per 100 gram of prunes contains 3.52 mg of iron.

5. Watermelon


Not a dried fruits fan? Well, here’s the juiciest fruit which also assists in improving and maintaining an ideal iron level in the body. According to USDA, 100 gram of watermelon has about 0.24 gm of iron.

Not just that, watermelons are rich in vitamin C, which further increases the efficiency of non-heme iron in the body.

6. Pomegranate

A 100 gms of pomegranate contains 0.3 mg of iron. This iron-rich fruit, pomegranate’s seeds are one of the most common recommended iron-rich fruits for fighting anemia, that is caused due to iron deficiency.

7. Raisins

Another iron-rich fruit in the list are raisins, which are basically dried grapes. A 100 gms of raisins contain about 1 mg of iron.
They contain almost twice the amount of iron present in grapes. When grapes are dehydrated to give raisins, the nutrients get more concentrated.

Read More: About Iron- rich fruits

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