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Top 10 Fruits High in Iron—Increase Haemoglobin Level

Updated on October 17, 2016
Ten fruits high in iron to add to your diet.
Ten fruits high in iron to add to your diet.

The Importance of Iron in Health

Iron is an important nutrient, without which life could not exist. Iron is an essential mineral, which forms the main component of the blood, called haemoglobin. Haemoglobin is the element found in red blood cells, which gives blood its red colour. It is needed to transport water and oxygen throughout the body to the various organs. Deficiency in haemoglobin means there are not enough of these helpers in the blood to distribute oxygen, which is why people lacking in iron feel tired and worn out all the time.

It is important to maintain healthy levels of iron in your blood stream for your body to function properly. If you discover you have an iron deficiency, you can easily fix the problem by making a few changes to your diet. However, while adding iron-rich foods to your everyday diet is not difficult, do not expect overnight results. It takes four to six weeks for blood to regenerate and replenish itself. Give yourself at least one or two months to reclaim healthy iron levels.

This article is about the fruits most rich in iron you can add to your diet in order to bring your haemoglobin levels up. To read about the vegetables most rich in iron, read Iron Rich Vegetables: Sources of Iron for Vegetarians. Peas, parsley, and garbanzo beans are just a few of the vegetables you can add to your meals!

10 Iron-Rich Fruits to Boost Haemoglobin Levels

Amount per 100 g
1. Sun-dried tomatoes
9.1 mg
2. Apricots, dehydrated
6.3 mg
3. Raisins
3 mg
4. Persimmons, raw
2.5 mg
5. Mulberries, raw
1.7 mg
6. Dates
1 mg
7. Currants
1 mg
8. Prunes
0.9 mg
9. Pomegranate
0.3 mg
10. Watermelon
0.2 mg

Symptoms of Iron Deficiency

1. Being tired all the time.

2. Slow physical and mental development in children.

3. Poor performance in school for children.

4. Inflamed tongue (Glossitis).

5. Problems in regulating proper body temperature.

6. Poor immune system.

Who Needs Iron?

Everyone needs iron, but people who are especially susceptible to low haemoglobin levels include:

  • Pregnant women
  • Menstruating women
  • Growing children
  • Those recovering from illnesses

These people should ensure they obtain enough iron content from natural sources so that they can rebuild their haemoglobin levels.

Now let's take a look at the top 10 iron-rich fruits!

Top 10 Fruits Rich in Iron

These are the top 10 fruits rich in iron. Percentage daily values for iron have been calculated per 100 gms of fruit, assuming that the daily requirement is 10 mgs.
These are the top 10 fruits rich in iron. Percentage daily values for iron have been calculated per 100 gms of fruit, assuming that the daily requirement is 10 mgs. | Source

1. Sun-Dried Tomatoes

Every 100 g of sun-dried tomatoes contain 9.1 mg of iron.
Every 100 g of sun-dried tomatoes contain 9.1 mg of iron.

Did you know that 100 g of sun-dried tomatoes can contain up to 9.1 mg of iron? The recommended daily allowance of iron for adults is 18 mg (for children, it's 10 mg). That means sun-dried tomatoes can provide you with a whopping 50 percent of your iron for the day.

Even though sun-dried tomatoes are a relatively convenient food and can be found at most stores or even made at home, eating them every day might be a little much. Luckily, any form of tomato—fresh, cooked, stewed, canned, or other—is a relatively high source of iron. Bon appetit!

Tomatoes are also rich in various antioxidants, especially lycopene, which promotes radiant, beautiful skin and healthy organs.

2. Apricots, Dried

Every 100 g of dried apricots contain 6.3 mg of iron.
Every 100 g of dried apricots contain 6.3 mg of iron.

Dried apricots are not only delicious but also a great source of iron and rich in antioxidants, which help promote beauty and healthy vitality in young and old alike.

Every 100 g of dried apricots contain more than 50 percent of the daily iron requirement.

Fresh apricots may be thirst quenching in summer, but dried apricots are a cost-effective way of eating this iron-rich fruit all year round, as they keep longer and can be stored for several months. They are rich in fiber, which means that their sugar is released gradually into the blood and helps maintain a steady blood sugar level.

3. Raisins

Every 100 g of raisins contain 3 mg of iron.
Every 100 g of raisins contain 3 mg of iron.

Raisins are nothing but dried grapes. The word 'raisin' comes from the Latin word 'racemus', which means 'a cluster of berries'. Raisins are fairly common, and have more iron than many other fruits.

Every 1/2 cup of raisins contains 1.6mg of iron.

4. Persimmons

Every 100 g of persimmons contain 2.5 mg of iron.
Every 100 g of persimmons contain 2.5 mg of iron. | Source

A great fruit to relish in both winter and summer, it's too bad persimmons are not more popular. The name means 'food of the gods'. They are orange-coloured fruits that resemble tomatoes. Persimmons are very popular in Japan, where they are the national fruit and beloved for their antioxidants, high vitamin C, iron, and other nutrients.

5. Mulberries

Every 100 g of mulberries contain 1.7 mg of iron.
Every 100 g of mulberries contain 1.7 mg of iron.

Mulberries come in three colours: red, white, and black. Revered as the latest superfood, mulberries have been praised by Dr. Oz on his show. Not only are they great for diabetics, but they are also rich in iron, making it a great fruit of choice for anemics and those looking to increase their haemoglobin levels.

Every 100 g of mulberries contains 1.8 mg of iron.

In China, the mulberry tree is hailed as the 'tree of life'; there are significant medical uses for its leaves, bark, fruit, and roots. Mulberries are a great fruit to add to your iron-rich diet, because they are delicious, and can be used either dried or fresh to garnish your dessert or spruce up that boring morning oatmeal.

6. Dates

Every 100 g of dates contain 1 mg of iron.
Every 100 g of dates contain 1 mg of iron.

The national symbol of Saudi Arabia, dates represent vitality and growth. This intensely sweet fruit is packed with energy and is highly nutritional. They are cholesterol-free and low in fat. Dates are highly recommended for pregnant women as well as women going into labour, as their rich nutrients and energy can provide the expectant mother with stamina and strength. It further provides ample sources of iron, which increases haemoglobin levels in blood.

Every cup of dates (250 g) contains 3 mg of iron.

Note: Most doctors recommend that dates are avoided by diabetics.

7. Currants

Every 100 g of currants contain 1 mg of iron.
Every 100 g of currants contain 1 mg of iron.

There are many types of currants, but the most common type are the tart glossy red or blackberries that are mostly used to prepare jams and jellies. Though they are usually used for condiments, these rather tiny fruits should not be underestimated—they contain a high level of nutrient density and iron.

Currants can contain up to 1 mg of iron per 100 g.

8. Prunes

Every 100 g of prunes contain 0.9 mg of iron.
Every 100 g of prunes contain 0.9 mg of iron.

Prunes are just plums that are dried either naturally in the sun or through dehydration. Prunes are black in colour and have a wrinkled outer appearance. The high fiber content of dry prunes can sometimes make them tough to eat, in which case you can soak them overnight and eat them the next morning. If you do this, don't throw the water you used to soak the prune away—it now contains beneficial nutrients, too! Add it to your fruit juice or smoothie, or drink it as is to acquire its benefits.

Every 100 g of prunes contains 9 percent of the daily recommended iron intake.

9. Pomegranate

Every 100 g of pomegranate contain 0.3 mg of iron.
Every 100 g of pomegranate contain 0.3 mg of iron. | Source

In many countries, pomegranate is the number-one recommended fruit for all blood-related illnesses, including iron deficiency, or anemia.

One of the oldest foods known to man, pomegranates are also known to boost fertility and rev up stale libidos.

Newly discovered compounds in pomegranates called 'punicalagins' have been shown to be immensely beneficial to the heart and blood vessels, too. Pomegranates also help fight depression and are a great food to add to your daily diet, regardless of whether you are iron deficient or not.

10. Watermelon

Every 100 g of watermelon contain 0.2 mg of iron.
Every 100 g of watermelon contain 0.2 mg of iron.

A refreshing summer fruit, the watermelon is 90 percent water but is rich in many nutrients, including iron! It also has high vitamin C levels, which help the body absorb iron more quickly and efficiently.


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    • Christy Kirwan profile image

      Christy Kirwan 3 years ago from San Francisco

      Neat, I love apricots, but never realized they were such a good source of iron. Great Hub, thanks for sharing. :)

    • fjohn profile image

      fjohn 3 years ago from india

      great hub dear.. i think pappaya is also good. very nice. keep it up.

    • georgescifo profile image

      georgescifo 3 years ago from India

      Pomegranate and Watermelon has worked well for me.

    • tsadjatko profile image

      TSAD 3 years ago from maybe (the guy or girl) next door

      Thanks for the information - I have a condition known as "iron overload". It is a genetic condition where my intestines absorb too much iron which overtime can be detrimental to one's health as too much excess iron gets stored in your organs and wreaks havoc upon them.

      If undiagnosed people will die of this - if discovered they can live normal lives by getting frequent phlebotomies (giving blood) to remove the excess iron from the blood. Drs. don't routinely test for this and mine was discovered when special blood tests were taken to see if I qualified for a clinical study on something else but 20% of people who have never had their ferritin levels checked could have it. Since it was genetic I told my brother and good that I did as he was discovered to have it also. Usually shows up as you get past middle age.

      Anyway, I will avoid the foods on your list so maybe I'll need fewer plebotomies year :-)

    • georgescifo profile image

      georgescifo 3 years ago from India

      My daughter also had iron HB deficiency after her ALCAPA surgery (a kind of open heart surgery) and after that she was under some medication for improving her HB and we also gave her some of the fruits that encourage Haemoglobin..

    • Mary McShane profile image

      Mary McShane 3 years ago from Fort Lauderdale, Florida


      This hub

      was copied from you and placed on a Facebook page called OHealth on February 4, 2014 where the work of many other hubbers has also been copied.

      This is bad for you and for us in several regards.

      1) If your work is copied and appears elsewhere, readers have no reason to come to Hubpages to read your hubs.

      2) If you are signed up for HP's Earnings program, this is one hub you are potentially losing revenue for, because it has been stolen by this FB page.

      3) We will all lose earnings on stolen content because as long as the hubs are copied to other pages or websites, the readers will not come here to read and we will lose views = revenue.

      This is the FB page address who stole your hub: go to February 4, 2014 post

      Please file a Facebook copyright infringement form (free).

      This is the link to fill out the form:

      Filing copyright infringement forms is the only way we will be able to get our articles taken off this page and any other website who steals our work.

      I appreciate that you are new, but we need to take a stand against websites who steal our work and put it on their pages. We do not write on HP for our work to be stolen. We write because we enjoy it and because we want to make a few dollars and we can only do that if readers come here to read our work. We get nothing if they read our work elsewhere.

      I wrote about it in this forum, hoping you would see it to know your work was stolen.

      javascript:hpLoadLink('path', '/forum/topic/120244

      Thank you,


    • swilliams profile image

      Emunah La Paz 3 years ago from Arizona

      I love the pictures they are so vibrant and the article is very informative! Thank You!

    • cygnetbrown profile image

      Donna Brown 3 years ago from Alton, Missouri

      Getting iron from fruit is certainly a far tastier way (as well as more effective) to get your iron than some old iron pill. Good writing, great pictures!

    • clairewait profile image

      clairewait 3 years ago from North Carolina

      You know I find it most interesting that the fruits highest in iron are also natural stool softeners. Almost like nature built-in it's own system to combat the constipation that comes directly from iron.

      Love it.

      I was anemic as a kid and have had notoriously low iron in each of my 4 pregnancies, so I definitely know the drill. I take a supplement but am always looking for iron rich foods outside of "red meat." :) Great hub.

    • cheeluarv profile image

      cheeluarv 3 years ago from INDIA

      Congratulations on Hub of the day. Very interesting, informative article with beautiful pictures.

    • tammiejo67 profile image

      Tammie Hardrick 3 years ago from Illinois

      Thanks! I had no clue there was any significant source of iron in fruit. And I love apricots!

    • AVailuu profile image

      A. Cristen Vailuu 3 years ago from Augusta, Ga

      I prefer the natural approach to supplementing nutritional deficiencies through a well balanced diet as well because it facilitates healthy metabolism and reduces the risks of developing a toxic response. Too much iron deposition can cause a lot of direct damage to some of the most vital organs (i.e. the liver, heart, and pancreas). My question is, how would you treat some one with a metabolism disorder? Could a long term healthy diet assist in curing that kind of auto-immune disease?

    • younghopes profile image

      Shadaan Alam 3 years ago from India

      Very informative hub with lots of good content, i never knew that tomatoes and prunes too are good sources of iron. Voted up and shared

    • RTalloni profile image

      RTalloni 3 years ago from the short journey

      Thanks for sharing this info on iron rich fruits!

    • justthemessenger profile image

      James C Moore 3 years ago from The Great Midwest

      I recently discovered the iron benefits of prune juice while researching for a recently published hub. Iron rich fruit is good information to know.

    • StephanieBCrosby profile image

      Stephanie Bradberry 3 years ago from New Jersey

      Congratulations on your Hub of the Day.

      Your article is well written and organized. I love how informative it is and detailed in terms of coverage. This is such a timely topic as many people are becoming more and more deficient of common nutrients.

    • Global-Chica profile image

      Anna 3 years ago from New York, NY

      This is great! I'm all for natural alternatives and this is an awesome resource. Sharing this!

    • greatstuff profile image

      Mazlan 3 years ago from Malaysia

      Congrats on your HOD. I love all your fruits that were listed esp. persimmons.

    • wqaindia profile image

      Ashok Goyal 3 years ago from Rajpura 140401 Punjab India

      Great Hub. The hub was very much informative and I request the author to come up with similar articles not only to increase the Hb level but also the TLC (white cells) and Platelets as the readers will be able to increase their important cell counts naturally. Is it true that juice of Papaya leaves can help in increasing the platelet counts.

    • healthmunsta profile image

      healthmunsta 3 years ago

      Wow! Woke up this morning to find all these beautiful comments from equally beautiful hubbers! What a terrific way to start the day! Thank you to all who took the time to share your thoughts!

      My deepest gratitude to HubPages for selecting this hub as Hub of the Day! Thank you so much!

      As you can tell by Mary McShane's comment above, this hub was actually copied without permission or accreditation on an unscrupulous FaceBook page, called OHealth, which has also stolen many other hubber's works. If any of you are on FaceBook, please help your fellow hubbers out by filing a complaint against this page. Thank you!

    • dejvimanushi profile image

      Dejvi Manushi 3 years ago from Albania

      Very Interesting article... Nice ...

    • profile image

      Ahtsham97 3 years ago

      Very good information about different fruits and their nutrients fact, Help people to know and benefits. Good Job.

    • Zainab Tarawali profile image

      Musu Bangura 3 years ago from Nation's Capital

      This particular hub was very useful. You deserved Hub of the Day. Congrats! I pinned it the other day and today I added it to stumbleupon. Thanks again for this info!

    • Better Yourself profile image

      Better Yourself 3 years ago from North Carolina

      Love your hub, and congrats on HOTD! It was really helpful to see the percentages chart of fruits with iron. I love dried apricots and I like using dates as a natural sweetener for certain things and its great to know they are so good for me!

    • georgescifo profile image

      georgescifo 3 years ago from India

      does Apple have any effect on improving the HB level in blood. Is it rich in Iron?

    • thefedorows profile image

      thefedorows 2 years ago from the Midwest

      Wow! This is an excellent hub. I had never heard apricots as being rich in iron. This is good to know. As I was reading, it seemed most of the fruits you mentioned were most iron-rich when dried. In your research do you know if this is true and if so, why?

    • MPG Narratives profile image

      Marie Giunta 2 years ago from Sydney, Australia

      I didn't realise so many fruits can help with iron deficiency. I've always thought that you had to eat meat products to get iron. I'm off to stock my cupboard, especially with apricots.

    • profile image

      tasha nair 2 years ago

      Hope it to help ingrease hb level.... hope iy...

    • ramseysusan profile image

      Susan Ramsey 2 years ago from Killen, AL

      Excellent hub! I love everything in it. The information, the materials, the images, and even the way it had been formatted. Thank you for sharing this one!

    • Mrinfo10 profile image

      Josh Robert 2 years ago from PA

      I love most of those fruits you mentioned, and never knew they were a good source of iron!

    • Hendrika profile image

      Hendrika 2 years ago from Pretoria, South Africa

      I love the fruit you mentioned. In South Africa we have problems with mulberries as we are not allowed to plant any new trees only keep the ones we have, they are a threat to our indigenous trees. When I grew up they were readily available and almost every garden had a tree. Maybe that is why none of us needed extra iron!

    • My Bell profile image

      Marcelle Bell 2 years ago

      Well done! I can see why this earned HOTD. I use to be anemic (back in my meat eating days). I had to take iron supplements and have my iron levels checked. Now that I've given up meat, however, I am no longer anemic. Fruit, and vegetables too, are an outstanding source on their own. The vitamin C content in many of these fruits and veggies also help to aid the absorption of iron. When I became vegetarian (a slow process), I significantly increased my fruit and vegetable intake. I thick this is the reason I was able to stop being anemic. Thanks!

    • Journey * profile image

      Nyesha Pagnou MPH 2 years ago from USA

      Hi healthmunsta, thanks for this well done and important hub. Voted up and voted useful!

    • wqaindia profile image

      Ashok Goyal 2 years ago from Rajpura 140401 Punjab India

      Healthmunsta, I have read your article time and again and circulated among my Google Circles, Twitter and Facebook. But do a personal favor to pinpoint fruits and vegetables which can increase the Hb or Iron Level in Diabetic Patients with Type 2 Insulin dependent DM.

    • Marilyn Gentry profile image

      Marilyn Gentry 2 years ago from Ontario, Canada

      Thank you for sharing, useful guide. I love to eat raisins and watermelon.

    • Thelma Alberts profile image

      Thelma Alberts 2 years ago from Germany

      Very well done! This comes handy to me as I´m in need of more iron. Thanks for sharing this very useful and informative hub.

    • Hezekiah profile image

      Hezekiah 2 years ago from Japan

      Thanks for the information here, it's nice a get a detailed breakdown of what is really in food.

    • hortilover profile image

      RAVINDHIRAN 2 years ago from INDIA

      Thanks for nice information.I will try at least the first fruit.

    • Penny G profile image

      Penny Godfirnon 2 years ago from Southern Iowa

      My husband is very happy when I shared this, he says we are going to get apricots ASAP. His Iron is always low, and he donates blood on a regular basis and sometimes won't take it because of low iron.

    • ratnaveera profile image

      ratnaveera 2 years ago from Cumbum

      Very interesting to read. I think this will be very useful for those who want to increase HB level in the blood. I always trust with the natural things to increase HB level. All these fruits are easily available and economical also. I love to drink Tomato soup and Pomegranate juice. I have also good health experience with raisins. Thanks for sharing this most useful information. Best Wishes! healthmunsta! Voted UP!

    • profile image

      rajesh makode nagpur india 2 years ago

      Thanx for. Gaidance in increase to level of hb in blood ...but 10 fruit u mentioned are not easily available in our region

    • profile image

      kennyfash 2 years ago

      Very interesting!this is a very useful information.i really lik it

    • myangel621 profile image

      Daniele Albanese 2 years ago from Milford, Delaware

      I found this interesting and helpful. I take iron pills because I am anemic. I have chronic fatigue. Some of the fruits on the list I've never seen at my grocery store. I can do raisins and will eat more of them.

    • Royce S profile image

      Royce 2 years ago

      Awesome. I love fruit!

    • Kristen Howe profile image

      Kristen Howe 2 years ago from Northeast Ohio

      This is fascinating! I've been hooked on pomegranate juice and tea recently! I never heard of mulberries either. I would love to try that and currants someday, when they're in season.

    • profile image

      tripuresh.sri 2 years ago

      Hemoglobin medicine and fruit

    • Jacobb9205 profile image

      Jacob Barnard 2 years ago from Gloucestershire

      Thank you for this list, I appreciate it. I will try to eat the foods on this list!

    • Kristen Howe profile image

      Kristen Howe 24 months ago from Northeast Ohio

      Great list of iron-enriched fruits to add to your diet. I never had persimmons or currants before or mulberries, too. I would love to try them someday. Voted up for useful!

    • janmodric profile image

      Jan Modric 23 months ago from Europe

      If you want, you can also mention:

      - Paleness is one of the most typical signs of iron deficiency anemia

      - Vegetarian and especially vegan woman can be at greater risk of iron deficiency anemia, since there is much less iron in plant than in animal foods.

      As far as I know, hemoglobin does not importantly contribute to water transport in blood. It is another blood protein--albumin--that helps keep water in blood.

    • the rawspirit profile image

      Robert Morgan 22 months ago from Hutchinson Island, FL - Myrtle Beach, SC - Scottsdale AZ

      Awesome article. Thanks so much. As a vegan I am always looking for more ways to make sure I am getting the iron I need.

    • profile image

      jansi 22 months ago

      I love to eat fruits and i eat them everyday but i never knew that thes fruits would be a good source of iron now i will eat them a lot. Thank you to let us aware of these important source of nutrients.

    • ankit kharola profile image

      lance roll 15 months ago from 1175 Park Center Drive Suite E Vista

      Great Information I liked. I am also share a link to a blog, this is about the Nutrition -

    • profile image

      krissh 13 months ago

      very howesome

    • profile image

      Zaheer Parvez 12 months ago

      Very useful and concise health information. Everyone should include these fruits in their diet. I like it. Score: 10

    • profile image

      ujjwal 11 months ago

      how can increase hemoglobin

    • profile image

      Awesome Good job 10 months ago

      This is a awesome article based on making blood in human body naturally by fruits.Good Job keep it up.

    • profile image

      Jasmin James 8 months ago

      Very informative article...

    • profile image

      DIVYA BHAVANA 8 months ago

      My mom and I are suffering from low blood levels and also sinusitis (not much but my mom get regular continuous sneezes). Also everyone is saying after looking to us that our face n body look little bulged and filled with water.So we are unable to take fruit juices early in the morning due to regular sneezes and cold. Later its not possible for us to take juices as all are working.Recently we started preparing hot vegetable juice by boiling and mixing beetroot,carrot,spinach,tomato and having it after having 1 glass hot water with honey and lemon. After 1 hour gap of drinking the vegetable juice we drink 1 glass milk and later eat an egg. I want to know whether our diet is right or wrong, We are following this from 20 days, Please tell me after how many days we can expect minimum results? Can you suggest me a better vegetable juice?

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      Bilal 7 months ago

      Helping nd informative more over its natural

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      Eunice 5 months ago

      Keep it up good job.

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      Mr Right 5 months ago

      What you haven't taken into account in this matter is that you only absorb 1-2% from the iron in vegetable foods and 10-20% from animal products. I am not advocating eating meat, but you might get iron deficiency if you eat only 100 g of dried sun tomatoes a day, because it is true it contains 9.1 mg per 100g, you absorb 1-2% from that and that is 0.2 mg (!!!), and your daily need is 1.5 mg so you would need to consume 1kg of sun dried tomatoes each day just to make it to the minimum amount needed. You must diversify and inform yourself a whole lot more.

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      c barrows 3 months ago

      Love the information gathered! BTW your site's layout look great as well!

    • profile image

      Remya 3 months ago

      how many dates we need to take per day?

    • profile image

      Josephine Gomez 3 months ago

      I suffer from eczema... So am always looking out for proper food to eat to help eradicate it.... Thank you for your very helpful input!

    • profile image

      Masood Anwar 2 months ago

      i love fruits and some vegetable

    • profile image


      thanks, informative...

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