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 1136 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

1043 foods with recorded data, ranked highest first. Showing 901–1,000 of 1,043. Values per 100g fresh weight.

# Food Per 100g % NRV Level
★ Sugar, white 0.2 mg 1%
★ Stout, Guinness 0.2 mg 1%
★ Cheese, Cheddar 0.2 mg 1%
4 Cheese, Cheshire 0.2 mg 1%
5 Cheese, Feta 0.2 mg 1%
6 Cheese, Stilton 0.2 mg 1%
7 Squash, summer, green, zucchini, includes skin, raw 0.195 mg 1%
8 Rice, white, pudding, raw 0.19 mg 1%
9 Radish, red, flesh and skin, raw 0.19 mg 1%
10 Melon, yellow flesh, flesh only 0.18 mg 1%
11 Nectarines, flesh and skin, raw, weighed with stones 0.18 mg 1%
12 Rice, Thai fragrant, raw 0.17 mg 1%
13 Aubergine, flesh and skin, boiled in unsalted water 0.17 mg 1%
14 Bananas, flesh only 0.17 mg 1%
15 Pears, raw, bartlett 0.17 mg 1%
16 Pineapple, raw 0.16 mg 1%
17 Swede, flesh only, boiled in unsalted water 0.16 mg 1%
18 Kiwi fruit, flesh only, raw, weighed with skin 0.16 mg 1%
19 Pineapple, flesh only, raw 0.16 mg 1%
20 Butter, salted 0.16 mg 1%
21 Melon, flesh only, average, weighed with skin 0.15 mg 1%
22 Mushrooms, shiitake 0.144 mg 1%
23 Rice, ready-cooked, "plain", re-heated 0.14 mg 1%
24 Pears, raw, flesh and skin 0.14 mg 1%
25 Melon, flesh only, average, weighed whole 0.14 mg 1%
26 Pears, average, raw, flesh only 0.14 mg 1%
27 Mushroom, portabella 0.139 mg 1%
28 Rutabaga, peeled, raw 0.137 mg 1%
29 Squash, summer, yellow, includes skin, raw 0.137 mg 1%
30 Lettuce, average, raw 0.13 mg 1%
31 Squash, butternut, boiled in unsalted water 0.13 mg 1%
32 Papaya, flesh only, raw, weighed with skin and pips 0.13 mg 1%
33 Polenta, hydrated, raw 0.13 mg 1%
34 Cranberry juice, not fortified, from concentrate, shelf stable 0.126 mg 1%
35 Apples, cooking, baked without sugar, flesh only 0.12 mg 1%
36 Pears, average, flesh and skin, raw, weighed with core and stalk 0.12 mg 1%
37 Plums, dessert, flesh and skin, raw 0.12 mg 1%
38 Plums, dessert, flesh and skin, raw, weighed with stones 0.12 mg 1%
39 Mangoes, ripe, flesh only, raw 0.12 mg 1%
40 Pears, average, stewed without sugar 0.12 mg 1%
41 Grape juice, white, with added vitamin C, from concentrate, shelf stable 0.119 mg 1%
42 Oranges, flesh only 0.11 mg 1%
43 Clementine 0.11 mg 1%
44 Satsuma 0.11 mg 1%
45 Tangerine 0.11 mg 1%
46 Potatoes, new and salad, flesh only, raw 0.11 mg 1%
47 Melon, Honeydew, flesh only, weighed with skin 0.11 mg 1%
48 Coffee, Irish 0.11 mg 1%
49 Apple sauce, homemade 0.11 mg 1%
50 Cherries, sweet, dark red, raw 0.105 mg 1%
51 Pears, raw 0.1 mg 1%
52 Grapes, raw 0.1 mg 1%
53 Flour, corn 0.1 mg 1%
54 Marrow, boiled in unsalted water 0.1 mg 1%
55 Swede, flesh only, raw 0.1 mg 1%
56 Pumpkin, flesh only, boiled in unsalted water 0.1 mg 1%
57 Melon, Galia, flesh only, weighed whole 0.1 mg 1%
58 Melon, Galia, flesh only, weighed with skin 0.1 mg 1%
59 Sharon fruit, flesh only 0.1 mg 1%
60 Lemon juice, fresh 0.1 mg 1%
61 Apples, cooking, stewed without sugar, flesh only 0.1 mg 1%
62 Apples, cooking, baked without sugar, flesh only, weighed with skin 0.1 mg 1%
63 Melon, Honeydew, flesh only, weighed whole 0.1 mg 1%
64 Apples, cooking, raw, flesh only, peeled 0.1 mg 1%
65 Pears, raw, flesh only, peeled, weighed with skin and core 0.1 mg 1%
66 Orange juice, freshly squeezed, weighed as whole fruit 0.1 mg 1%
67 Coconut milk 0.1 mg 1%
68 Oil, corn 0.1 mg 1%
69 Oil, rapeseed 0.1 mg 1%
70 Oil, sesame 0.1 mg 1%
71 Oil, soya 0.1 mg 1%
72 Oil, sunflower 0.1 mg 1%
73 Coffee, infusion, strong 0.1 mg 1%
74 Coffee, infusion, average, with single cream 0.1 mg 1%
75 Coffee, infusion, average, with whole milk 0.1 mg 1%
76 Coffee, infusion, average, with semi-skimmed milk 0.1 mg 1%
77 Tea, Chinese, leaves, infusion 0.1 mg 1%
78 Tea, green, infusion 0.1 mg 1%
79 Tea, herbal, infusion 0.1 mg 1%
80 Cider, low alcohol 0.1 mg 1%
81 Vinegar 0.1 mg 1%
82 Beer, bitter, average (<4% ABV) 0.1 mg 1%
83 Oil, vegetable, average 0.1 mg 1%
84 Coffee, infusion, average 0.1 mg 1%
85 Yoghurt, whole milk, plain 0.1 mg 1%
86 Yoghurt, low fat, plain 0.1 mg 1%
87 Cheese, cottage 0.1 mg 1%
88 Cream, double 0.1 mg 1%
89 Cheese, cream 0.1 mg 1%
90 Noodles, rice, fine, dried, boiled in unsalted water 0.1 mg 1%
91 Pudding, rice, canned 0.1 mg 1%
92 Cherries, stewed without sugar, weighed with stones 0.1 mg 1%
93 Pears, Nashi, flesh and skin, raw 0.1 mg 1%
94 Pears, Nashi, flesh and skin, raw, weighed with core 0.1 mg 1%
95 Apples, eating, raw (flesh + skin) 0.09 mg 1%
96 Rice, white, Italian "Arborio" risotto, boiled in unsalted water 0.09 mg 1%
97 Citrus fruit, soft/easy peelers, flesh only 0.09 mg 1%
98 Grapefruit, flesh only, raw 0.09 mg 1%
99 Rice, white, basmati, boiled in unsalted water 0.08 mg 1%
100 Apples, eating, raw, flesh and skin, weighed with core 0.08 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.

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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.