Do you know your body craves for healthy nutrients to function properly? Of all the nutrients and vitamins your body needs, iron is one of the most important, and guess what? dried fruits are like treasure chests for them. If you wonder which dry fruits are rich in iron, scroll down to ease your curiosity! 

Iron is a vital ingredient that helps your body do the superhero work, and what’s that? Well, it’s a part of hemoglobin– a protein in red blood cells that carries oxygen from the lungs to the whole body. However, iron deficiency poses many health issues to your body. So, chomping down on iron-rich dry fruits is the best decision for your body! 

What Does Iron Deficiency Look Like?

Iron is the pivotal fuel for the body, and lack of it impacts your overall health enormously. You may present with: 

  • Body fatigue
  • Anemia (low hemoglobin level)
  • Headache or dizziness 
  • Fast heartbeat
  • Shortness of breath
  • Chest pain 
  • Cold hands and feet
  • Brittle nails

Iron deficiency is the main cause of anemia, while a chronic lack can lead to organ failure.

Which Dry Fruits are Rich in Iron?

Dry Fruit is high in iron content along with loads of minerals and vitamins that are beneficial for your health. Although you can take dry fruits for iron, watch out if you want to lose weight because they’re rich in calories too. Below is the iron-rich dry fruits list that help prevent iron deficiency: 

  • Almonds
Almonds are one of the best dry fruits for breakfast

This eye-shaped dry fruit is loaded with essential nutrients. The iron from plant sources like almonds is known as non-heme iron and is not well absorbed. So, you need to take it with vitamin C to help the body absorb it properly. 

Almonds are a rich source of iron, copper, zinc, and vitamins B1, B2, and E. Moreover, one handful of almonds contains 1.05 mg of iron. Although almonds are good for iron, you can’t solely rely on them to meet iron deficiency. To get the results, add them to your diet with other iron-containing foods.

To get the most out of this healthy iron-rich nut, soak it in water overnight and consume it in the morning. Besides eating raw, almonds are taken in a variety of ways, such as in the form of almond milk or you can spread almond butter on toast. 

  • Prunes
prunes are the best dry fruits for health

Another dried fruit high in iron is Prunes. Not only are prunes rich in iron, but they also include fiber, vitamin C, and potassium. Prunes also help in digestion and promote a healthy bowel movement, which prevents constipation. They are also best for lowering cholesterol levels, thus preventing many life-threatening diseases. 

You can add prunes to your diet in various forms. Whether add to cereals or blend them in smoothies, you can treat your taste buds along with your iron intake. According to the United States Department of Agriculture, 100g of prunes contain 0.93 milligrams of iron. 

The iron content in dried prunes is high, and its absorption increases multifold due to the presence of vitamin C; hence, it is good for anemia. However, it’s advised to take it in moderation due to having high sugar and laxative effects. 

  1. Walnuts 
dry wallnuts

Walnuts are one of the best dry fruits for increasing hemoglobin, which performs the most crucial function in your body. This dry fruit is a good source of iron along with vitamins, minerals, and Omega-3, 6, and 9 fatty acids. One handful of walnuts contains 0.82 mg of iron.

What comes to mind when you look at the shape of a walnut? Most probably the brain! And yes, this resemblance makes it beneficial for your brain, heart, and bone health. Moreover, you can add this crunchy, iron-rich dry fruit to your biscuits, salads, or desserts. 

If you take dry fruits to increase hemoglobin, know that walnuts also contain phytic acid, an iron absorption inhibitor. Therefore, to enhance iron absorption, add vitamin C or citrus fruits to your diet.

  • Dates 
Dates (dried fruit) a best fruit for instant energy

Dates are a rich source of iron and are one of the best dry fruits that increase hemoglobin in red blood cells. In addition to vitamins A, K, and folate, they contain calcium, phosphorus, magnesium, and zinc. 

Dates have 0.3 mg to 10.4 mg iron in 100 grams. Therefore, adding a few dates (four or more) to your diet can combat iron deficiency. They also have vitamin C, which increases iron absorption. Dates can be added to various foods to enhance their flavor, like salads or desserts.

You will be surprised to know that dates are the best substitute for iron supplements to curb iron deficiency anemia. Also, these are the super iron-rich dry fruits in pregnancy that are absorbed more efficiently than iron pills. 

  • Raisins
Raisins are the best dry fruit to eat in summer as well in winter

These sweet dried grapes are small in size, but the nutritional benefits they have in store are huge! Raisins are rich in iron and vitamin B complex, copper, and fibers. ½ cup of raisins contain 1.3 milligrams of iron. 

Research was done to see the effect of black raisins on experimentally induced anemia in rats. Results showed a positive and improving impact on iron deficiency anemia when black raisins were introduced. 

Resins are best for kids and adults alike for iron deficiency and can be incorporated into your food in different styles. You can use them as a yogurt topping, in cereals, desserts, granola bars, or trail mix. Moreover, if you’re eating raw, either rinse them with citrus juice or take vitamin C foods along to maximize absorption.

  1. Cashews 
dry cashews

If you need some delicious snacks to munch on the go, then cashews are your best friends! Not only do they taste heavenly, but they also are the best-dried fruits for iron. Additionally, they are a good source of calcium, magnesium, vitamin E, folic acid, and omega-3 fatty acids. Cashews help in the formation of hemoglobin and regulate blood pressure and blood sugar levels. 

Cashews are good for iron, but they’re non-heme(plant-based), and we know that they have an iron blocker that prevents iron absorption completely. So, it’s better to eat with vitamin C or soak in water to get the most out of it. 

This healthy dry fruit puts flavor and texture in your foods, so add them to curries, stir-fries, and salads, blend in smoothies, or use cashew butter, which contains a little more iron. One handful of cashews has 1.89mg of iron.

  • Pistachios
dried pistachios

Pistachios are the healthiest nuts you must include in your diet. They are rich in iron, vitamins B6 and E, calcium, potassium, and antioxidants. The best part is you can have it without worrying about weight gain as it has fewer calories(four calories each).

These mighty iron-rich nuts and dry fruits help to combat anemia, produce blood, and lower cholesterol levels. Since pistachios are a rich source of copper, they enhance iron absorption, thus preventing anemia.

A handful of this crunchy and tasty dry fruit will give you 1.11 milligrams. You can add this nut to different foods to make them enormously flavorful.

  1. Apricots
Dried apricots are the best dry fruits to eat in summer

Another essential and iron-rich dry fruits are apricots. They are also full of antioxidants like vitamin A, B, and C, beta carotene, and flavonoids, which protects against heart diseases and diabetes.

Dried apricots are high in iron as well as have an abundance of copper, which boosts iron absorption in your body. Moreover, they aid in forming hemoglobin, which is critical in treating anemia. 

Also, these are the best iron-rich dried fruits in pregnancy that you must add to your diet in addition to iron from other sources. If you’re taking iron from plant-based foods or dried fruits, make sure to drink tomato or orange juice to enhance absorption. It’s better to soak them overnight or at least 4-5 hours and eat them early in the morning. Moreover, there is 2.7 mg of iron in apricots per 100g.

What is the Recommended Dietary Allowance (RDA) of Iron? 

    Gender / Age


Children: 7-12 months 

               1-3 years

               4-8 years

               9-13 years 

11 mg/ day

  9 mg/ day

  10 mg/ day

   8 mg/ day

Women  18 mg/day
Pregnant women  27 mg/ day
Lactating women  9 mg/ day
Men  8 mg/ day

Wrapping up

So, to level up your body’s iron stores, you have a fantastic treat in the form of dried fruits. The above-mentioned super duper iron-rich dry fruits are your best bet to fight against iron deficiency anemia. Thus, say hello to an energetic and healthy body with these tasty powerhouses!


  •  Which dry fruits are high in iron? 

Raisins, prunes, apricots, dates, almonds, and walnuts are good sources of iron. Due to their high iron content, they help combat iron deficiency anemia.

  • Which dry fruits are good for hemoglobin?

Dates and figs are good for hemoglobin, which is an important protein in red blood cells and carries oxygen to all parts of the body. They’re packed with vitamin B complex, C, iron, magnesium, and vitamin A.

  • Which raisins are rich in iron?

Black raisins have more iron content, which keeps anemia at bay. They also have 217 calories and 2.6mg of iron per 100g.