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 olives, raisins, persimmon, passion fruit, currants, raspberries, blackberry, avocado, lemon and lime. Other iron rich fruits are strawberries, apricot, grapes, cherries, peach, kiwi, pineapple, blueberry, nectarine and papaya.
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.
Olives
In 1 cup, olive
has
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
1 cup of raisin
contains
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
In 1 fruit, persimmon
has
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
1 cup of passion fruit
contains
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
In 1 cup, currant
has
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
1 cup of raspberry
contains
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
In 1 cup, blackberry
has
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
1 cup of avocado
contains
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
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
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
Strawberries
In 1 cup, strawberry
has
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
1 cup of apricot
contains
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
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
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
Peach
In 1 cup, peach
has
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
1 cup of kiwi
contains
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
Pineapple
In 1 cup, pineapple
has
0.48mg of
iron, or about
3% of daily values for women and
6% for men.
| Iron | |
|---|---|
|
0.48mg in 1 cup (165g) |
1.2mg in
200 Calories (400g) |
|
3%
6%
|
6%
14%
|
Complete nutrition for Pineapple
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
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
Papaya
1 cup of papaya
contains
0.36mg of
iron, or about
2% of daily values for women and
5% for men.
| Iron | |
|---|---|
|
0.36mg in 1 cup (145g) |
1.2mg in
200 Calories (465g) |
|
2%
5%
|
6%
15%
|
Complete nutrition for Papaya