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 1,001–1,043 of 1,043. Values per 100g fresh weight.

# Food Per 100g % NRV Level
★ Oranges, flesh only, weighed with peel and pips 0.08 mg 1%
★ Mangoes, ripe, flesh only, raw, weighed with skin and stone 0.08 mg 1%
★ Pawpaw, peeled, seeded, raw 0.0747 mg 1%
4 Orange juice, no pulp, not fortified, not from concentrate, refrigerated 0.0706 mg 1%
5 Blueberries, raw 0.07 mg 1%
6 Citrus fruit, soft/easy peelers, flesh only, weighed with peel and pips 0.07 mg 1%
7 Apples, cooking, raw, flesh only, weighed with skin and core 0.07 mg 1%
8 Pineapple, flesh only, raw, weighed with skin and top 0.07 mg 1%
9 Grapefruit juice, white, canned or bottled, unsweetened 0.07 mg 1%
10 Yoghurt, Greek-style, plain 0.07 mg 1%
11 Rice, white, basmati, easy cook, boiled in unsalted water 0.07 mg 1%
12 Apples, granny smith, with skin, raw 0.0696 mg 0%
13 Orange juice, no pulp, not fortified, from concentrate, refrigerated 0.0646 mg 0%
14 Squash, pie pumpkin, peeled, seeded, raw 0.0633 mg 0%
15 Apples, gala, with skin, raw 0.0601 mg 0%
16 Celery, raw 0.06 mg 0%
17 Pudding, rice, homemade, with skimmed milk 0.06 mg 0%
18 Pudding, rice, homemade, with whole milk 0.06 mg 0%
19 Apple juice, clear, ambient and chilled 0.06 mg 0%
20 Grapefruit, flesh only, raw, weighed with peel and pips 0.06 mg 0%
21 Coffee, cappuccino, latte 0.06 mg 0%
22 Milk, whole, pasteurised 0.06 mg 0%
23 Milk, semi-skimmed, pasteurised 0.06 mg 0%
24 Milk, skimmed, pasteurised 0.06 mg 0%
25 Rice, white, long grain, easy cook, boiled in unsalted water 0.06 mg 0%
26 Rice, Thai fragrant, boiled in unsalted water 0.05 mg 0%
27 Pudding, rice, homemade, with semi-skimmed milk 0.05 mg 0%
28 Sugars, granulated 0.05 mg 0%
29 Applesauce, unsweetened, with added vitamin C 0.0447 mg 0%
30 Grape juice, purple, with added vitamin C, from concentrate, shelf stable 0.0409 mg 0%
31 Apple juice, with added vitamin C, from concentrate, shelf stable 0.0402 mg 0%
32 Rice, white, long grain, boiled in unsalted water 0.04 mg 0%
33 Kiwifruit (kiwi), green, peeled, raw 0.0366 mg 0%
34 Lettuce, iceberg, raw 0.0333 mg 0%
35 Juice, pomegranate, from concentrate, shelf-stable 0.0309 mg 0%
36 Celery, boiled in unsalted water 0.03 mg 0%
37 Grapefruit juice, red, not fortified, not from concentrate, refrigerated 0.0153 mg 0%
38 Apples, fuji, with skin, raw 0.015 mg 0%
39 Egg white, raw 0.01 mg 0%
40 Cheese, Parmesan 0.0004 mg 0%
41 Cheese, processed, plain 0.0004 mg 0%
42 Cheese, Mozzarella 0.0002 mg 0%
43 Cheese spread, plain 0.0001 mg 0%

* 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.