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 1014 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

878 foods with recorded data, ranked highest first. Showing 301–400 of 878. Values per 100g fresh weight.

# Food Per 100g % NRV Level
★ Peas, boiled in unsalted water 1.5 mg 11%
★ Prunes, flesh and skin, stewed without sugar 1.5 mg 11%
★ Stuffing mix, dried, assorted flavours, made up 1.5 mg 11%
4 Bread, white, premium 1.5 mg 11%
5 Paratha, homemade 1.5 mg 11%
6 Bread, white, average 1.5 mg 11%
7 Tomato puree 1.45 mg 10%
8 Crumpets, toasted 1.44 mg 10%
9 Prunes, ready-to-eat, semi-dried 1.44 mg 10%
10 Figs, ready-to-eat, semi-dried 1.44 mg 10%
11 Beans, kidney, dark red, canned, sodium added, sugar added, drained and rinsed 1.44 mg 10%
12 Baked beans, canned in tomato sauce, reduced sugar, reduced salt 1.42 mg 10%
13 Baked beans, canned in tomato sauce 1.42 mg 10%
14 Beans, cannellini, canned, sodium added, drained and rinsed 1.41 mg 10%
15 Courgette, fried in butter 1.4 mg 10%
16 Gourd, karela, raw 1.4 mg 10%
17 Peas, dried, boiled in unsalted water 1.4 mg 10%
18 Spring greens, boiled in unsalted water 1.4 mg 10%
19 Mulberries, whole fruit, stewed without sugar 1.4 mg 10%
20 Minibreads, toasted, retail 1.4 mg 10%
21 Arugula, baby, raw 1.39 mg 10%
22 Milk bread, homemade 1.39 mg 10%
23 Pastichio 1.39 mg 10%
24 Beans, great northern, canned, sodium added, drained and rinsed 1.38 mg 10%
25 Almonds, weighed with shells 1.37 mg 10%
26 Bread, naan, peshwari naan, takeaway and retail 1.37 mg 10%
27 Apricots, ready-to-eat, semi-dried 1.35 mg 10%
28 Bread, soda, made with white flour, homemade 1.34 mg 10%
29 Roulade, spinach 1.34 mg 10%
30 Beans, kidney, light red, canned, sodium added, sugar added, drained and rinsed 1.31 mg 9%
31 Blackcurrants, raw 1.3 mg 9%
32 Beans, pigeon peas, whole, dried, boiled in unsalted water 1.3 mg 9%
33 Peas, mushy, canned, re-heated 1.3 mg 9%
34 Bread, white, crusty bloomer, unsliced, fresh, large 1.3 mg 9%
35 Peanuts, roasted and salted 1.3 mg 9%
36 Passion fruit, flesh and pips 1.3 mg 9%
37 Peel, mixed 1.3 mg 9%
38 Currants 1.3 mg 9%
39 Semolina, raw 1.29 mg 9%
40 Beans, pinto, canned, sodium added, drained and rinsed 1.28 mg 9%
41 Mushroom, enoki 1.28 mg 9%
42 Rice, wild, raw 1.27 mg 9%
43 Rocket, raw 1.26 mg 9%
44 Prunes, ready-to-eat, semi-dried, weighed with stones 1.24 mg 9%
45 Beans, runner, raw 1.2 mg 9%
46 Sago, raw 1.2 mg 9%
47 Spring onions, bulbs only, raw 1.2 mg 9%
48 Peppers, capsicum, chilli, green, raw 1.2 mg 9%
49 Pudding, Christmas, retail 1.2 mg 9%
50 Beans, mung, dahl, dried, boiled in unsalted water 1.2 mg 9%
51 Redcurrants, raw 1.2 mg 9%
52 Beans, balor, ends trimmed, raw 1.2 mg 9%
53 Tofu, soya bean, steamed 1.2 mg 9%
54 Taro leaves, steamed 1.2 mg 9%
55 Sauerkraut 1.2 mg 9%
56 Hazelnuts, kernel only, weighed with shells 1.2 mg 9%
57 Walnuts, kernel only, weighed with shells 1.2 mg 9%
58 Amla 1.2 mg 9%
59 Flour, wheat, all-purpose, unenriched, unbleached 1.18 mg 8%
60 Onion rings, breaded, par fried, frozen, prepared, heated in oven 1.14 mg 8%
61 Peas, green, sweet, canned, sodium added, sugar added, drained and rinsed 1.14 mg 8%
62 Rice, brown, basmati, boiled in unsalted water 1.12 mg 8%
63 Rice, black, unenriched, raw 1.12 mg 8%
64 Omelette, cheese, homemade 1.11 mg 8%
65 Curly kale, boiled in unsalted water 1.11 mg 8%
66 Brazil nuts, kernel only, weighed with shells 1.1 mg 8%
67 Pecan nuts, kernel only, weighed with shells 1.1 mg 8%
68 Okra, raw 1.1 mg 8%
69 Grenadillas, flesh and seeds 1.1 mg 8%
70 Sapodilla, flesh only 1.1 mg 8%
71 Potato snacks, pringle-type, fried in vegetable oil 1.1 mg 8%
72 Stuffing, sage and onion, homemade 1.09 mg 8%
73 Blackeye pea, canned, sodium added, drained and rinsed 1.08 mg 8%
74 Pineapple, dried 1.07 mg 8%
75 Beans, green, boiled in unsalted water 1.06 mg 8%
76 Broccoli, green, raw 1.06 mg 8%
77 Rice, brown, wholegrain, raw 1.05 mg 8%
78 Green onion, (scallion), bulb and greens, root removed, raw 1.04 mg 7%
79 Chickpeas (garbanzo beans, bengal gram), canned, sodium added, drained and rinsed 1.04 mg 7%
80 Omelette, Spanish, homemade 1.04 mg 7%
81 Beans, green, raw 1.04 mg 7%
82 Rice, brown, easy cook, raw 1.02 mg 7%
83 Beansprouts, mung, stir-fried in rapeseed oil 1 mg 7%
84 Beans, pigeon peas, dahl, dried, boiled in unsalted water 1 mg 7%
85 Taro, baked 1 mg 7%
86 Olives, green, in brine, drained, flesh and skin 1 mg 7%
87 Sweet potato, wedges, flesh and skin, baked in rapeseed oil 1 mg 7%
88 Potato chips, fine cut, frozen, fried in blended vegetable oil 1 mg 7%
89 Barley, pearl, boiled 1 mg 7%
90 Potato chips, fine cut, frozen, fried in corn oil 1 mg 7%
91 Peppers, capsicum, chilli, red, raw 1 mg 7%
92 Pears, dried 1 mg 7%
93 Redcurrants, stewed without sugar 1 mg 7%
94 Alfalfa sprouts, raw 1 mg 7%
95 Broccoli, purple sprouting, boiled in unsalted water 1 mg 7%
96 Bele, raw 1 mg 7%
97 Beetroot, raw 1 mg 7%
98 Wine, rose, medium 1 mg 7%
99 Flour, 00 0.986 mg 7%
100 Pak choi, steamed 0.96 mg 7%

* 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.