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 401–500 of 878. Values per 100g fresh weight.

# Food Per 100g % NRV Level
★ Tomatoes, whole, canned, solids and liquids, with salt added 0.929 mg 7%
★ Cherries, glace 0.9 mg 6%
★ Squash, acorn, baked 0.9 mg 6%
4 Rice, white, basmati, easy cook, raw 0.9 mg 6%
5 Sugar, Demerara 0.9 mg 6%
6 Beans, broad, whole, raw 0.9 mg 6%
7 Gourd, tinda, raw 0.9 mg 6%
8 Whitecurrants, raw 0.9 mg 6%
9 Wine, red 0.9 mg 6%
10 Potato chips, crinkle cut, frozen, fried in corn oil 0.9 mg 6%
11 Durian, flesh only 0.9 mg 6%
12 Chestnuts, kernel only, raw 0.9 mg 6%
13 Yam, baked 0.9 mg 6%
14 Sweet potato, baked 0.9 mg 6%
15 Rice, pilau, plain, homemade 0.89 mg 6%
16 Flour, pastry, unenriched, unbleached 0.87 mg 6%
17 Kale, frozen, cooked, boiled, drained, without salt 0.84 mg 6%
18 Peas, mange-tout, boiled in unsalted water 0.83 mg 6%
19 Tamarillos, flesh and seeds 0.8 mg 6%
20 Mustard leaves, boiled in unsalted water 0.8 mg 6%
21 Peas, mange-tout, raw 0.8 mg 6%
22 Yorkshire pudding, made with whole milk 0.8 mg 6%
23 Peas, sugar-snap, raw 0.8 mg 6%
24 Aubergine, stuffed with lentils and vegetables 0.8 mg 6%
25 Wine, white, medium 0.8 mg 6%
26 Passion fruit, flesh and pips, weighed with skin 0.8 mg 6%
27 Celeriac, raw 0.8 mg 6%
28 Olives, green, in brine, drained, flesh and skin, weighed with stones 0.8 mg 6%
29 Lemon peel 0.8 mg 6%
30 Whitecurrants, stewed without sugar 0.8 mg 6%
31 Plantain, ripe, fried in rapeseed oil 0.8 mg 6%
32 Taro, raw 0.8 mg 6%
33 Cashew fruit, flesh only 0.8 mg 6%
34 Taro, boiled in unsalted water 0.8 mg 6%
35 Apricots, stewed without sugar 0.8 mg 6%
36 Shallots, raw 0.8 mg 6%
37 Beans, snap, green, canned, regular pack, drained solids 0.78 mg 6%
38 Leeks, bulb and greens, root removed, raw 0.761 mg 5%
39 Collards, raw 0.751 mg 5%
40 Broccoli, green, steamed 0.75 mg 5%
41 Potatoes, old, microwaved, flesh and skin 0.75 mg 5%
42 Potatoes, old, potato wedges, with skin, cooked in sunflower oil, homemade 0.74 mg 5%
43 Mushroom, beech 0.739 mg 5%
44 Potato chips, fine cut, from fast food outlets 0.72 mg 5%
45 Squash, butternut, raw 0.7 mg 5%
46 Pomegranate, flesh and pips 0.7 mg 5%
47 Raspberries, stewed without sugar 0.7 mg 5%
48 Asparagus, raw 0.7 mg 5%
49 Artichoke, globe, raw 0.7 mg 5%
50 Ackee, canned, drained 0.7 mg 5%
51 Sweet potato, steamed 0.7 mg 5%
52 Apricots, stewed without sugar, weighed with stones 0.7 mg 5%
53 Squash, acorn, raw 0.7 mg 5%
54 Whitecurrants, stewed with sugar 0.7 mg 5%
55 Sweetcorn, kernels, raw 0.7 mg 5%
56 Chestnuts, kernel only, raw, weighed with shells 0.7 mg 5%
57 Yam, flesh only, raw 0.7 mg 5%
58 Yam, steamed 0.7 mg 5%
59 Water chestnuts, raw 0.7 mg 5%
60 Celeriac, boiled in unsalted water 0.7 mg 5%
61 Mango, unripe, green flesh, raw 0.7 mg 5%
62 Jackfruit, raw 0.7 mg 5%
63 Taro, steamed 0.7 mg 5%
64 Gherkins, pickled, drained 0.7 mg 5%
65 Cranberries 0.7 mg 5%
66 Brussels sprouts, raw 0.7 mg 5%
67 Bacha, raw 0.7 mg 5%
68 Ayr, raw 0.7 mg 5%
69 Sweet potato, raw, flesh only 0.7 mg 5%
70 Mushroom, oyster 0.698 mg 5%
71 Mushroom, lion's mane 0.688 mg 5%
72 Sweetcorn, frozen, boiled 0.65 mg 5%
73 Potatoes, old, baked, flesh and skin 0.63 mg 5%
74 Avocado, Hass, peeled, raw 0.613 mg 4%
75 Potatoes, new and salad, boiled in unsalted water, flesh and skin 0.61 mg 4%
76 Potatoes, new and salad, boiled in salted water, flesh and skin 0.61 mg 4%
77 Broccoli, green, boiled in salted water 0.6 mg 4%
78 Broccoli, green, boiled in unsalted water 0.6 mg 4%
79 Gourd, ash, raw 0.6 mg 4%
80 Wine, white, sweet 0.6 mg 4%
81 Asparagus, roasted in rapeseed oil 0.6 mg 4%
82 Ginger, fresh 0.6 mg 4%
83 Peas, sugar-snap, boiled in unsalted water 0.6 mg 4%
84 Kumquats, whole fruit, raw 0.6 mg 4%
85 Cabbage, Chinese, raw 0.6 mg 4%
86 Brussels sprouts, boiled in unsalted water 0.6 mg 4%
87 Asparagus, grilled 0.6 mg 4%
88 Sugar apple, flesh only 0.6 mg 4%
89 Tomato sauce, homemade 0.6 mg 4%
90 Carrots, young, canned in water, re-heated, drained 0.6 mg 4%
91 Star fruit 0.6 mg 4%
92 Parsnip, raw 0.6 mg 4%
93 Papaya, unripe, green flesh, raw 0.6 mg 4%
94 Tannia, raw 0.6 mg 4%
95 Horseradish sauce 0.6 mg 4%
96 Aubergine, stuffed with rice 0.58 mg 4%
97 Tomatoes, canned, red, ripe, diced 0.57 mg 4%
98 Blueberries 0.55 mg 4%
99 Pepper, capsicum, yellow, boiled in unsalted water 0.55 mg 4%
100 Rice, wild, boiled in unsalted water 0.54 mg 4%

* 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.