6 Fruits That Are High in Iron

You can get iron from food or supplements, but some foods provide more iron than others. While red meat is a well-known source, many plant-based foods—including fruit—also contain iron.

Fruit provides non-heme iron, a type of iron found in plants. This form isn't as easy for your body to absorb as heme iron from animal products, but it still offers important health benefits. Dried fruits also tend to have higher amounts of iron because the dehydration process increases the density of nutrients.

How Much Iron Do You Need Per Day?

How much iron you need a day depends on your age and factors like whether you’re menstruating.

The recommended iron intakes differ for men and women of different ages:

Females aged 14 to 18 need about 15 mg, and those 19-50 years old should get about 18 mg o