Fruits high in iron

Which fruits have the most iron per portion?

1. 1
   Passion-fruit

   Passion-fruit, (granadilla), purple, raw · 1 cup (236 g)
   3.8mg21% DV · 1.6 mg per 100 g · 3.3 mg per 200 calories
2. 2
   Tamarind

   Tamarinds, raw · 1 cup, pulp (120 g)
   3.4mg19% DV · 2.8 mg per 100 g · 2.3 mg per 200 calories
3. 3
   Cherries

   Cherries, sour, red, canned, water pack, solids and liquids · 1 cup (244 g)
   3.3mg18% DV · 1.4 mg per 100 g · 7.6 mg per 200 calories
4. 4
   Mulberries

   Mulberries, raw · 1 cup (140 g)
   2.6mg14% DV · 1.9 mg per 100 g · 8.6 mg per 200 calories
5. 5
   Rowal

   Rowal, raw · 0.5 cup (114 g)
   2.5mg14% DV · 2.2 mg per 100 g · 4.0 mg per 200 calories
6. 6
   Thompson seedless grapes

   Grapes, canned, thompson seedless, water pack, solids and liquids · 1 cup (245 g)
   2.4mg13% DV · 1.0 mg per 100 g · 4.9 mg per 200 calories
7. 7
   Horned melon

   Horned melon (Kiwano) · 1 fruit (4-2/3" long x 2-3/4" dia) (209 g)
   2.4mg13% DV · 1.1 mg per 100 g · 5.1 mg per 200 calories
8. 8
   Elderberries

   Elderberries, raw · 1 cup (145 g)
   2.3mg13% DV · 1.6 mg per 100 g · 4.4 mg per 200 calories
9. 9
   Green plantains

   Plantains, green, raw · 1 plantain (267 g)
   2.0mg11% DV · 0.8 mg per 100 g · 1.0 mg per 200 calories
10. 10
    Carissa

    Carissa, (natal-plum), raw · 1 cup slices (150 g)
    2.0mg11% DV · 1.3 mg per 100 g · 4.2 mg per 200 calories
11. 11
    Abiyuch

    Abiyuch, raw · 0.5 cup (114 g)
    1.8mg10% DV · 1.6 mg per 100 g · 4.7 mg per 200 calories
12. 12
    Currants

    Currants, european black, raw · 1 cup (112 g)
    1.7mg9% DV · 1.5 mg per 100 g · 4.9 mg per 200 calories
13. 13
    Kumquats

    Kumquat, raw · 1 cup (185 g)
    1.6mg9% DV · 0.9 mg per 100 g · 2.4 mg per 200 calories
14. 14
    Dates

    Dates, deglet noor · 1 cup, chopped (147 g)
    1.5mg8% DV · 1.0 mg per 100 g · 0.7 mg per 200 calories
15. 15
    Groundcherries

    Groundcherries, (cape-gooseberries or poha), raw · 1 cup (140 g)
    1.4mg8% DV · 1.0 mg per 100 g · 3.8 mg per 200 calories
16. 16
    Sapote

    Sapote, mamey, raw · 1 cup 1" pieces (175 g)
    1.4mg8% DV · 0.8 mg per 100 g · 1.3 mg per 200 calories
17. 17
    Sapodilla

    Sapodilla, raw · 1 sapodilla (170 g)
    1.4mg8% DV · 0.8 mg per 100 g · 1.9 mg per 200 calories
18. 18
    Soursop

    Soursop, raw · 1 cup, pulp (225 g)
    1.4mg8% DV · 0.6 mg per 100 g · 1.8 mg per 200 calories
19. 19
    Apricots

    Apricots, canned, water pack, without skin, solids and liquids · 1 cup, whole, without pits (227 g)
    1.2mg7% DV · 0.5 mg per 100 g · 4.9 mg per 200 calories
20. 20
    Blackberries

    Blackberries, frozen, unsweetened · 1 cup, unthawed (151 g)
    1.2mg7% DV · 0.8 mg per 100 g · 2.5 mg per 200 calories
21. 21
    Boysenberries

    Boysenberries, frozen, unsweetened · 1 cup, unthawed (132 g)
    1.1mg6% DV · 0.8 mg per 100 g · 3.4 mg per 200 calories
22. 22
    Strawberries

    Strawberries, frozen, unsweetened (Includes foods for USDA's Food Distribution Program) · 1 cup, unthawed (149 g)
    1.1mg6% DV · 0.8 mg per 100 g · 4.3 mg per 200 calories
23. 23
    Plantain

    Plantain, cooked, no added fat · 1 cup (200 g)
    1.1mg6% DV · 0.6 mg per 100 g · 0.9 mg per 200 calories
24. 24
    Red raspberries

    Raspberries, frozen, red, unsweetened · 1 cup, unthawed (140 g)
    1.1mg6% DV · 0.8 mg per 100 g · 2.7 mg per 200 calories
25. 25
    Durian

    Durian, raw or frozen · 1 cup, chopped or diced (243 g)
    1.0mg6% DV · 0.4 mg per 100 g · 0.6 mg per 200 calories
26. 26
    Prune puree

    Prune puree · 2 tbsp (36 g)
    1.0mg6% DV · 2.8 mg per 100 g · 2.2 mg per 200 calories
27. 27
    Grapefruit

    Grapefruit, sections, canned, water pack, solids and liquids · 1 cup (244 g)
    1.0mg6% DV · 0.4 mg per 100 g · 2.3 mg per 200 calories
28. 28
    Pineapple

    Pineapple, canned, water pack, solids and liquids · 1 cup, crushed, sliced, or chunks (246 g)
    1.0mg6% DV · 0.4 mg per 100 g · 2.5 mg per 200 calories
29. 29
    Loganberries

    Loganberries, frozen · 1 cup, unthawed (147 g)
    0.9mg5% DV · 0.6 mg per 100 g · 2.3 mg per 200 calories
30. 30
    Sweet cherries

    Cherries, sweet, canned, water pack, solids and liquids · 1 cup, pitted (248 g)
    0.9mg5% DV · 0.4 mg per 100 g · 1.6 mg per 200 calories
31. 31
    Raspberries

    Raspberries, raw · 1 cup (123 g)
    0.8mg4% DV · 0.7 mg per 100 g · 2.7 mg per 200 calories
32. 32
    Roselle

    Roselle, raw · 1 cup, without refuse (57 g)
    0.8mg4% DV · 1.5 mg per 100 g · 6.0 mg per 200 calories
33. 33
    Yellow plantains

    Plantains, yellow, raw · 1 cup, sliced (148 g)
    0.8mg4% DV · 0.6 mg per 100 g · 0.9 mg per 200 calories
34. 34
    Wild blueberries

    Blueberries, wild, frozen (Includes foods for USDA's Food Distribution Program) · 1 cup, frozen (140 g)
    0.8mg4% DV · 0.6 mg per 100 g · 2.0 mg per 200 calories
35. 35
    Raisins

    Raisins · 1 small box (1.5 oz) (43 g)
    0.8mg4% DV · 1.8 mg per 100 g · 1.2 mg per 200 calories
36. 36
    Dark raisins

    Raisins, dark, seedless (Includes foods for USDA's Food Distribution Program) · 1 small box (1.5 oz) (43 g)
    0.8mg4% DV · 1.8 mg per 100 g · 1.2 mg per 200 calories
37. 37
    Fruit salad

    Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, water pack, solids and liquids · 1 cup (245 g)
    0.7mg4% DV · 0.3 mg per 100 g · 2.0 mg per 200 calories
38. 38
    Figs

    Figs, canned, water pack, solids and liquids · 1 cup (248 g)
    0.7mg4% DV · 0.3 mg per 100 g · 1.1 mg per 200 calories
39. 39
    Watermelon

    Watermelon, raw · 1 serving (280 g)
    0.7mg4% DV · 0.2 mg per 100 g · 1.6 mg per 200 calories
40. 40
    Quinces

    Quinces, raw · 1 fruit without refuse (92 g)
    0.6mg3% DV · 0.7 mg per 100 g · 2.5 mg per 200 calories
41. 41
    Fruit cocktail

    Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, water pack, solids and liquids · 1 cup (237 g)
    0.6mg3% DV · 0.3 mg per 100 g · 1.6 mg per 200 calories
42. 42
    Litchis

    Litchis, raw · 1 cup (190 g)
    0.6mg3% DV · 0.3 mg per 100 g · 0.9 mg per 200 calories
43. 43
    Applesauce

    Applesauce, canned, unsweetened, with added ascorbic acid · 1 cup (244 g)
    0.6mg3% DV · 0.2 mg per 100 g · 1.1 mg per 200 calories
44. 44
    Melons

    Melons, casaba, raw · 0.1 fruit (164 g)
    0.6mg3% DV · 0.3 mg per 100 g · 2.4 mg per 200 calories
45. 45
    Cranberry-orange relish

    Cranberry-orange relish, canned · 1 cup (275 g)
    0.6mg3% DV · 0.2 mg per 100 g · 0.2 mg per 200 calories
46. 46
    Guavas

    Guavas, strawberry, raw · 1 cup (244 g)
    0.5mg3% DV · 0.2 mg per 100 g · 0.6 mg per 200 calories
47. 47
    Breadfruit

    Breadfruit, raw · 0.25 fruit, small (96 g)
    0.5mg3% DV · 0.5 mg per 100 g · 1.0 mg per 200 calories
48. 48
    Pears

    Pears, canned, water pack, solids and liquids · 1 cup, halves (244 g)
    0.5mg3% DV · 0.2 mg per 100 g · 1.4 mg per 200 calories
49. 49
    Melon balls

    Melon balls, frozen · 1 cup, unthawed (173 g)
    0.5mg3% DV · 0.3 mg per 100 g · 1.8 mg per 200 calories
50. 50
    Yellow peaches

    Peaches, yellow, raw · 1 serving (147 g)
    0.5mg3% DV · 0.3 mg per 100 g · 1.6 mg per 200 calories

Source: USDA FoodData Central (SR Legacy, Foundation, Survey), April 30, 2026 release; typical portions are USDA's NLEA servings or the household measure nearest FDA's reference amount; Daily Value: 21 CFR 101.9.

Per 100 g, the list starts elsewhere

The portion ranking compares everyday foods at the portion FDA's reference amounts describe (USDA's NLEA serving where it lists one). Seasonings, sauces, powders, dried and concentrated forms, raw meat and fish, uncooked grains and dry beans, restaurant items and foods without a household measure near that portion are ranked per 100 g only: nobody eats a cup of dried thyme. Per 100 g, these lead: