About this page: Data is drawn from Nutriofia's structured database of published sources (CoFID, USDA, and published analytical literature). The coverage bar shows what percentage of our 1129 foods have been measured for Iron. This is a research tool — nothing here constitutes medical advice.

About Iron

Micronutrient

Essential for haemoglobin and oxygen transport; plant non-haem iron absorption is improved by vitamin C; avoid tea/coffee with meals.

⚠️ Too little

Anaemia, fatigue, pallor, shortness of breath.

🚫 Too much

Excess can cause GI distress; very high chronic intakes can be harmful.

Sources: NHS · NIH ODS

Daily Reference Intake

EU NRV (adults)
14 mg
Nutrient Reference Value
per European Regulation 1169/2011
Best plant source (per 100g)
123.6 mg
Thyme, dried, ground
= 883% of daily NRV
Unit
mg
Measurement unit
used in our database

Foods Containing Iron

1042 foods with recorded data, ranked highest first. Showing 1–100 of 1,042. Values per 100g fresh weight.

# Food Per 100g % NRV Level
★ Thyme, dried, ground 123.6 mg 200%
★ Cardamom, ground 100 mg 200%
★ Marjoram, dried 82.7 mg 200%
4 Mixed herbs, dried 69 mg 200%
5 Cumin seeds 66.4 mg 200%
6 Curry powder 58.3 mg 200%
7 Mushrooms, Jew's ear, tender, dried, raw 56.1 mg 200%
8 Liquorice powder 49.8 mg 200%
9 Dill, dried 48.8 mg 200%
10 Ginger, ground 46.8 mg 200%
11 Celery seeds 44.9 mg 200%
12 Bay leaf, dried 43 mg 200%
13 Basil, dried, ground 42 mg 200%
14 Parsley, dried 41.5 mg 200%
15 Turmeric, ground 39.5 mg 200%
16 Anise seeds 37 mg 200%
17 Oregano, dried, ground 36.8 mg 200%
18 Pepper, cayenne, ground 34.1 mg 200%
19 Garam masala 32.6 mg 200%
20 Mixed curry spices 32.3 mg 200%
21 Caraway seeds 32.3 mg 200%
22 Curry powder, mixed flavours 32.3 mg 200%
23 Tarragon, dried, ground 32.3 mg 200%
24 Chervil, dried 31.9 mg 200%
25 Rosemary, dried 29.3 mg 200%
26 Sage, dried, ground 28.1 mg 200%
27 Chinese 5 spice 25.6 mg 183%
28 Fenugreek seeds 23.3 mg 166%
29 Asafoetida 22.2 mg 159%
30 Paprika 21.1 mg 151%
31 Agar, dried 20.6 mg 147%
32 Yeast, dried 20 mg 143%
33 Seaweed, nori, dried, raw 19.6 mg 140%
34 Mustard seeds 18.5 mg 132%
35 Spinach, dried 18.2 mg 130%
36 Chilli powder 17.3 mg 124%
37 Coriander seeds 16.3 mg 117%
38 Dill seeds 16.3 mg 116%
39 Pepper, white 14.3 mg 102%
40 Treacle, black 14 mg 100%
41 Mace, ground 13.9 mg 99%
42 Curry paste 12.8 mg 91%
43 Seaweed, kombu, dried, raw 12.7 mg 91%
44 Fennel seeds 12.3 mg 88%
45 Flour, potato 12 mg 86%
46 Mushrooms, Chinese, dried, raw 11.7 mg 84%
47 Seaweed, wakame, dried, raw 11.6 mg 83%
48 Green Lentils (Dry) 11.1 mg 79%
49 Brown Lentils (Dry) 11.1 mg 79%
50 Puy/French Green Lentils 11.1 mg 79%
51 Saffron 11.1 mg 79%
52 Poppy seeds 11.1 mg 79%
53 Lentils, green and brown, whole, dried, raw 11.1 mg 79%
54 Green Beans 10.7 mg 76%
55 Tahini paste 10.6 mg 76%
56 Sesame seeds 10.4 mg 74%
57 Worcestershire sauce 10.1 mg 72%
58 Pumpkin seeds 10 mg 71%
59 Pepper, black 9.71 mg 69%
60 Soybeans (Dry) 9.7 mg 69%
61 Beans, soya, dried, raw 9.7 mg 69%
62 Flour, soy, full-fat 9.51 mg 68%
63 Mustard powder 9.5 mg 68%
64 Mint, fresh 9.5 mg 68%
65 Seaweed, Irish moss, raw 8.9 mg 64%
66 Fenugreek leaves, raw 8.8 mg 63%
67 Bran, wheat 8.6 mg 61%
68 Rosemary, fresh 8.5 mg 61%
69 Flour, soya 8.42 mg 60%
70 Cinnamon, ground 8.32 mg 59%
71 Betel leaves, fresh 8.1 mg 58%
72 Wheatgerm 8.08 mg 58%
73 Coriander leaves, dried 8 mg 57%
74 Quinoa, raw 7.8 mg 56%
75 Quinoa (Grain) 7.8 mg 56%
76 Chia seeds, dried 7.72 mg 55%
77 Parsley, fresh 7.7 mg 55%
78 Black-eyed Beans/Peas 7.6 mg 54%
79 Melon seeds 7.6 mg 54%
80 Beans, blackeye, whole, dried, raw 7.6 mg 54%
81 Flour, amaranth 7.56 mg 54%
82 Courgette, dried 7.5 mg 54%
83 Oregano, fresh 7.43 mg 53%
84 Mushroom, dried 7.3 mg 52%
85 Allspice, ground 7.1 mg 51%
86 Sesame butter, creamy 7 mg 50%
87 Lentils, red, split, dried, raw 7 mg 50%
88 Red Lentils (Split, Dry) 7 mg 50%
89 Navy Beans (Haricot) 6.7 mg 48%
90 Beans, haricot, whole, dried, raw 6.7 mg 48%
91 Haricot/Navy Beans 6.7 mg 48%
92 Sunflower seeds, toasted 6.6 mg 47%
93 Sunflower seeds 6.4 mg 46%
94 Kidney Beans (Red) 6.4 mg 46%
95 Black gram, chilki urad dahl, split, dried, raw 6.3 mg 45%
96 Eggs, chicken, yolk, raw 6.24 mg 45%
97 Cashew nuts, kernel only, roasted and salted 6.2 mg 44%
98 Cashew nuts, raw 6.2 mg 44%
99 Mung Beans 6 mg 43%
100 Beans, mung, whole, dried, raw 6 mg 43%

* Values are per 100g fresh weight. % NRV = percentage of EU Nutrient Reference Value. Bar shows relative level compared to the highest value across all foods in the database.

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Data sources: Standard nutrients: McCance & Widdowson's Composition of Foods Integrated Dataset (CoFID), Public Health England. EU Nutrient Reference Values: Regulation (EU) No 1169/2011 (Annex XIII). All values per 100g fresh weight unless stated. Nothing here constitutes medical advice. Nutriofia database · Argarth Collective Ltd · Company No. 16864945.