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 701–800 of 878. Values per 100g fresh weight.

# Food Per 100g % NRV Level
★ Leeks, boiled in unsalted water 0.22 mg 2%
★ Rice, white, Italian Arborio risotto, raw 0.21 mg 2%
★ Grapes, green 0.21 mg 2%
4 Mushrooms, white, raw 0.21 mg 2%
5 Mushroom, maitake 0.209 mg 1%
6 Juice, tart cherry, from concentrate, shelf-stable 0.203 mg 1%
7 Carrot juice 0.2 mg 1%
8 Sugar, white 0.2 mg 1%
9 Turnip, boiled in unsalted water 0.2 mg 1%
10 Marrow, raw 0.2 mg 1%
11 Turnip, flesh only, raw 0.2 mg 1%
12 Peaches, canned in syrup, whole contents 0.2 mg 1%
13 Pomelo, flesh only, weighed with peel and pips 0.2 mg 1%
14 Onions, pickled, drained 0.2 mg 1%
15 Pears, canned in juice, whole contents 0.2 mg 1%
16 Rhubarb, stems only, stewed without sugar 0.2 mg 1%
17 Honey and comb 0.2 mg 1%
18 Kohl rabi, boiled in unsalted water 0.2 mg 1%
19 Plums, yellow, flesh and skin, raw, weighed with stones 0.2 mg 1%
20 Nectarines, flesh and skin, raw 0.2 mg 1%
21 Plums, yellow, flesh and skin, raw 0.2 mg 1%
22 Melon, Galia, flesh only 0.2 mg 1%
23 Cherries, West Indian, flesh only 0.2 mg 1%
24 Fennel, Florence, boiled in unsalted water 0.2 mg 1%
25 Melon, Canteloupe-type, flesh only, weighed with skin 0.2 mg 1%
26 Melon, Canteloupe-type, flesh only, weighed whole 0.2 mg 1%
27 Melon, watermelon, flesh only, weighed whole 0.2 mg 1%
28 Cheese, Cheshire 0.2 mg 1%
29 Stout, Guinness 0.2 mg 1%
30 Artichoke, globe, boiled, weighed as served 0.2 mg 1%
31 Cheese, Feta 0.2 mg 1%
32 Cheese, Cheddar 0.2 mg 1%
33 Cherries, stewed without sugar 0.2 mg 1%
34 Squash, summer, green, zucchini, includes skin, raw 0.195 mg 1%
35 Radish, red, flesh and skin, raw 0.19 mg 1%
36 Rice, white, pudding, raw 0.19 mg 1%
37 Melon, yellow flesh, flesh only 0.18 mg 1%
38 Nectarines, flesh and skin, raw, weighed with stones 0.18 mg 1%
39 Rice, Thai fragrant, raw 0.17 mg 1%
40 Bananas, flesh only 0.17 mg 1%
41 Pears, raw, bartlett 0.17 mg 1%
42 Aubergine, flesh and skin, boiled in unsalted water 0.17 mg 1%
43 Pineapple, raw 0.16 mg 1%
44 Butter, salted 0.16 mg 1%
45 Swede, flesh only, boiled in unsalted water 0.16 mg 1%
46 Pineapple, flesh only, raw 0.16 mg 1%
47 Kiwi fruit, flesh only, raw, weighed with skin 0.16 mg 1%
48 Melon, flesh only, average, weighed with skin 0.15 mg 1%
49 Mushrooms, shiitake 0.144 mg 1%
50 Rice, ready-cooked, "plain", re-heated 0.14 mg 1%
51 Pears, average, raw, flesh only 0.14 mg 1%
52 Pears, raw, flesh and skin 0.14 mg 1%
53 Melon, flesh only, average, weighed whole 0.14 mg 1%
54 Mushroom, portabella 0.139 mg 1%
55 Rutabaga, peeled, raw 0.137 mg 1%
56 Squash, summer, yellow, includes skin, raw 0.137 mg 1%
57 Papaya, flesh only, raw, weighed with skin and pips 0.13 mg 1%
58 Lettuce, average, raw 0.13 mg 1%
59 Squash, butternut, boiled in unsalted water 0.13 mg 1%
60 Cranberry juice, not fortified, from concentrate, shelf stable 0.126 mg 1%
61 Mangoes, ripe, flesh only, raw 0.12 mg 1%
62 Plums, dessert, flesh and skin, raw 0.12 mg 1%
63 Pears, average, flesh and skin, raw, weighed with core and stalk 0.12 mg 1%
64 Apples, cooking, baked without sugar, flesh only 0.12 mg 1%
65 Plums, dessert, flesh and skin, raw, weighed with stones 0.12 mg 1%
66 Grape juice, white, with added vitamin C, from concentrate, shelf stable 0.119 mg 1%
67 Coffee, Irish 0.11 mg 1%
68 Potatoes, new and salad, flesh only, raw 0.11 mg 1%
69 Apple sauce, homemade 0.11 mg 1%
70 Oranges, flesh only 0.11 mg 1%
71 Satsuma 0.11 mg 1%
72 Melon, Honeydew, flesh only, weighed with skin 0.11 mg 1%
73 Tangerine 0.11 mg 1%
74 Clementine 0.11 mg 1%
75 Cherries, sweet, dark red, raw 0.105 mg 1%
76 Cream, double 0.1 mg 1%
77 Pears, raw 0.1 mg 1%
78 Melon, Galia, flesh only, weighed with skin 0.1 mg 1%
79 Melon, Galia, flesh only, weighed whole 0.1 mg 1%
80 Grapes, raw 0.1 mg 1%
81 Cheese, cottage 0.1 mg 1%
82 Cheese, cream 0.1 mg 1%
83 Yoghurt, whole milk, plain 0.1 mg 1%
84 Yoghurt, low fat, plain 0.1 mg 1%
85 Pumpkin, flesh only, boiled in unsalted water 0.1 mg 1%
86 Coffee, infusion, average, with semi-skimmed milk 0.1 mg 1%
87 Tea, Chinese, leaves, infusion 0.1 mg 1%
88 Marrow, boiled in unsalted water 0.1 mg 1%
89 Tea, green, infusion 0.1 mg 1%
90 Tea, herbal, infusion 0.1 mg 1%
91 Cider, low alcohol 0.1 mg 1%
92 Apples, cooking, raw, flesh only, peeled 0.1 mg 1%
93 Vinegar 0.1 mg 1%
94 Melon, Honeydew, flesh only, weighed whole 0.1 mg 1%
95 Beer, bitter, average (<4% ABV) 0.1 mg 1%
96 Oil, vegetable, average 0.1 mg 1%
97 Apples, cooking, baked without sugar, flesh only, weighed with skin 0.1 mg 1%
98 Swede, flesh only, raw 0.1 mg 1%
99 Coffee, infusion, average 0.1 mg 1%
100 Lemon juice, fresh 0.1 mg 1%

* 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.

« First ‹ Prev 5 6 7 8 9 Next › Last » Page 8 of 9
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.