Skip to main content

Top 10 Fruits High in Iron to Increase Haemoglobin Levels

I love researching and writing about the health benefits of various fruits and vegetables.

Haemoglobin fruits

Haemoglobin fruits

How to Increase Haemoglobin Levels With Fruit

Haemoglobin is a protein in red blood cells that help your blood carry oxygen through your body. Iron is necessary to make haemoglobin, so if you have been diagnosed with iron deficiency anemia, there are not enough of these helpers in the blood to distribute oxygen, which is why people lacking iron feel tired and worn out all the time.

With your doctor's support, It's possible to address an iron deficiency by making a few changes to your diet. It won't provide overnight results, but within four to six weeks of adding iron-rich foods to your diet, your blood will regenerate and replenish itself. Give yourself at least one or two months to achieve healthy iron levels.

These ten fruits are rich in iron and will help bring your haemoglobin levels up. There are also iron-rich vegetables, including peas, parsley, and garbanzo beans. Find a link to another article about veggies that are rich in iron at the end of this article.

10 Iron-Rich Fruits to Boost Haemoglobin Levels

FruitAmount 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

Who Is at Risk of Iron Deficiency?

Pregnant women

Mensturating women

Growing children

People recovering from surgery and illness

Sundried tomatos

Sundried tomatos

1. Sundried Tomatoes

Did you know that 100 g of sundried 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 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.

Dried apricots

Dried apricots

2. Dried Apricots

Dried apricots are not only delicious, but they're also a great source of iron and antioxidants.

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 getting this iron-rich fruit 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.



Scroll to Continue

Read More From Remedygrove

3. Raisins

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

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." These orange-coloured fruits 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 nutrient content.



5. Mulberries

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 them great fruit 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 dessert or spruce up the morning oatmeal.

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.



6. Dates

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

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

Note: Most doctors recommend that diabetics avoid eating dates due to their naturally high sugar content.



7. Currants

There are many types of currants, but the most common type is the tart glossy red or black berries that are 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. Dried currants are even higher in nutrients than fresh ones.

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



8. Prunes

Prunes are just plums that have dried, either naturally in the sun or through a dehydration process. They are black and have a wrinkled outer appearance. The high fiber content of dry prunes can sometimes make them tough to eat. If this is the case for you, simply soak them overnight and enjoy them the next morning. Don't throw the water! It contains its own beneficial nutrients, too! Add it to your fruit juice or smoothie, or drink it alone.

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

Pomegranate seeds

Pomegranate seeds

9. Pomegranate Seeds

In many countries, pomegranates are 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 said 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

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

Now Read about Iron-Rich Vegetables:

  • Iron Rich Vegetables: Sources of Iron for Vegetarian...
    While fruits offer delicious options to add iron into your daily diet, vegetables generally contain more iron. For example, 100 g of sorrel mushrooms will add over 12 mg of iron to your diet—or 67 percent of an adult's daily value.

This content is accurate and true to the best of the author’s knowledge and does not substitute for diagnosis, prognosis, treatment, prescription, and/or dietary advice from a licensed health professional. Drugs, supplements, and natural remedies may have dangerous side effects. If pregnant or nursing, consult with a qualified provider on an individual basis. Seek immediate help if you are experiencing a medical emergency.

© 2014 healthmunsta


jaswantsingh on February 22, 2020:

Thanks for the very useful informatio.n

emily on October 31, 2019:

I have lowiron

Robert on May 20, 2018:

Awesome Post

sanjay singh on April 15, 2018:

Fruits and vegetables to increase HB.

KUMI ANNORBAAH SAMUEL on March 08, 2018:

I really like this site.

It has helped me in my personal health research.

Kudos keep it up.

Ravindra s p on February 25, 2018:

My sister haemoglobin is 4.5 Can you suggest me a better vegetable juice? & how to increase HB

awisha lazar on February 23, 2018:


nestle02 from Florida, USA on February 08, 2018:

Thanks for showing there are other ways to getting a boost in iron besides gulping down iron pills.

Venkatesh on January 07, 2018:

Thank you for your valuable information. Because i have hemoglobin deficiency. Which one i will follow to increase the hemoglobin count. Kindly advice....

Stella Aligizaki from Greece on December 04, 2017:

Thank you for the useful information. I have anemia. I love watermelon and I didn't know it can actually help me fix my iron deficiency problem. So, I will follow your guidance.

J Jagadish on October 22, 2017:

What about non veg menu

Deepak Charadva on October 01, 2017:

I am suffering from PV polycythemia vera, my HB was 19.6 found & at present 17.4. I had taken alophathy medicines for a year & now started ayurvedic medicines. Can you please suggest me which fruits should I eat and which fruits should not be taken.

jayashree on September 12, 2017:

How come apple is not on the list

Jan on August 24, 2017:

Thanks..I had severe anemia and had to have a blood transfusion last week.

Faisal on August 10, 2017:

Very helpful article


thanks, informative...

Masood Anwar on February 07, 2017:

i love fruits and some vegetable

Josephine Gomez on January 19, 2017:

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!

Remya on January 10, 2017:

how many dates we need to take per day?

c barrows on January 02, 2017:

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

Mr Right on November 05, 2016:

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.

Eunice on November 02, 2016:

Keep it up good job.

DIVYA BHAVANA on August 25, 2016:

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?

Jasmin James on August 11, 2016:

Very informative article...

Awesome Good job on June 29, 2016:

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

ujjwal on May 18, 2016:

how can increase hemoglobin

Zaheer Parvez on April 07, 2016:

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

krissh on March 09, 2016:

very howesome

jansi on June 11, 2015:

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.

Robert Morgan from Hutchinson Island, FL - Myrtle Beach, SC - Gilbert AZ on June 11, 2015:

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.

Jan Modric from Europe on June 03, 2015:

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.

Kristen Howe from Northeast Ohio on May 02, 2015:

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!

Jacobb9205 on April 01, 2015:

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

tripuresh.sri on February 12, 2015:

Hemoglobin medicine and fruit

Kristen Howe from Northeast Ohio on January 28, 2015:

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.

Royce on January 12, 2015:

Awesome. I love fruit!

Daniele Albanese from Milford, Delaware on December 09, 2014:

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.

kennyfash on November 28, 2014:

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

rajesh makode nagpur india on November 23, 2014:

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

ratnaveera from Cumbum on September 25, 2014:

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!

Penny Godfirnon from Southern Iowa on September 19, 2014:

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.

RAVINDHIRAN from INDIA on August 14, 2014:

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

Hezekiah from Japan on August 08, 2014:

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

Thelma Alberts from Germany on August 06, 2014:

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.

Marilyn Gentry from Ontario, Canada on July 30, 2014:

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

Ashok Goyal from 448 Dalima Vihar Rajpura 140401 Punjab India on July 30, 2014:

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.

Nyesha Pagnou MPH from USA on July 30, 2014:

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

Marcelle Bell on July 22, 2014:

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!

Hendrika from Pretoria, South Africa on July 17, 2014:

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!

Josh Robert from PA on July 13, 2014:

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

Susan Ramsey from Killen, AL on July 11, 2014:

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!

tasha nair on June 23, 2014:

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

Maria Giunta from Sydney, Australia on June 11, 2014:

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.

thefedorows from the Midwest on May 06, 2014:

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?

georgescifo from India on March 03, 2014:

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

Better Yourself from North Carolina on March 03, 2014:

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!

Musu Bangura from Nation's Capital on March 01, 2014:

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!

Ahtsham97 on February 27, 2014:

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

Investinghub from Albania on February 26, 2014:

Very Interesting article... Nice ...

healthmunsta (author) on February 26, 2014:

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!

Ashok Goyal from 448 Dalima Vihar Rajpura 140401 Punjab India on February 26, 2014:

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.

Mazlan A from Malaysia on February 26, 2014:

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

Anna from New York, NY on February 26, 2014:

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

Stephanie Bradberry from New Jersey on February 26, 2014:

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.

James C Moore from Joliet, IL on February 26, 2014:

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

RTalloni on February 26, 2014:

Thanks for sharing this info on iron rich fruits!

Shadaan Alam from India on February 26, 2014:

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

Ashley Vailu'u from Central Texas on February 26, 2014:

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?

Tammie Hardrick from Illinois on February 26, 2014:

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

cheeluarv from INDIA on February 26, 2014:

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

clairewait from North Carolina on February 26, 2014:

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.

Cygnet Brown from Springfield, Missouri on February 26, 2014:

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!

swilliams on February 26, 2014:

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

Mary McShane from Fort Lauderdale, Florida on February 18, 2014:


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.

Thank you,


georgescifo from India on February 06, 2014:

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..

The Logician from then to now on on February 06, 2014:

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 from India on February 06, 2014:

Pomegranate and Watermelon has worked well for me.

fjohn from india on February 04, 2014:

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

Christy Kirwan from San Francisco on February 03, 2014:

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

Related Articles