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 101–200 of 1,043. Values per 100g fresh weight.

# Food Per 100g % NRV Level
★ Mung Beans 6 mg 43%
★ Blackeye pea, dry 5.93 mg 42%
★ Beans, butter, dried, raw 5.9 mg 42%
4 Butter Beans (Lima) 5.9 mg 42%
5 Flaxseed (linseed), ground 5.7 mg 41%
6 Flour, wheat, all-purpose, enriched, bleached 5.62 mg 40%
7 Pine nuts (raw) 5.6 mg 40%
8 Cloves, dried 5.6 mg 40%
9 Flour, bread, white, enriched, unbleached 5.55 mg 40%
10 Beans, broad, dried, raw 5.5 mg 39%
11 Beans, chick peas, Kabuli, whole, dried, raw 5.5 mg 39%
12 Beans, mung, dahl, dried, raw 5.5 mg 39%
13 Basil, fresh 5.5 mg 39%
14 Broad Beans (Fava) 5.5 mg 39%
15 Chickpeas (Dry) 5.5 mg 39%
16 Flour, wheat, all-purpose, enriched, unbleached 5.41 mg 39%
17 Beans, pinto, dried, raw 5.4 mg 39%
18 Peas, split, dried, raw 5.4 mg 39%
19 Pinto Beans 5.4 mg 39%
20 Yellow Split Peas (Dry) 5.4 mg 39%
21 Green Split Peas (Dry) 5.4 mg 39%
22 Beans, chick peas, Kabuli, split, dried, raw 5.3 mg 38%
23 Seeds, sunflower seed kernels, dry roasted, with salt added 5.21 mg 37%
24 Tamarind leaves, fresh 5.2 mg 37%
25 Curry leaves, fresh 5.1 mg 36%
26 Stuffing mix, dried 5.1 mg 36%
27 Chickpeas, (garbanzo beans, bengal gram), dry 5.09 mg 36%
28 Yeast, bakers, compressed 5 mg 36%
29 Betel nuts 4.9 mg 35%
30 Chickpea flour (gram flour) 4.89 mg 35%
31 Mustard, powder, made up 4.8 mg 34%
32 Peas, dried, raw 4.7 mg 34%
33 Molasses 4.7 mg 34%
34 Marrowfat Peas (Dry) 4.7 mg 34%
35 Flour, chapati, brown 4.63 mg 33%
36 Coffee, powder, instant 4.6 mg 33%
37 Omelette, curried, homemade 4.48 mg 32%
38 Flour, corn, yellow, fine meal, enriched 4.44 mg 32%
39 Oats, whole grain, rolled, old fashioned 4.34 mg 31%
40 Beans, aduki, whole, dried, raw 4.2 mg 30%
41 Tamarind pulp, flesh only 4.2 mg 30%
42 Figs, whole fruit, dried 4.2 mg 30%
43 Adzuki Beans 4.2 mg 30%
44 Almond butter, creamy 4.11 mg 29%
45 Apricots, dried 4.1 mg 29%
46 Flour, oat, whole grain 4 mg 29%
47 Garlic powder 3.9 mg 28%
48 Flour, whole wheat, unenriched 3.86 mg 28%
49 Oats, whole grain, steel cut 3.8 mg 27%
50 Radish leaves, raw 3.8 mg 27%
51 Almonds, toasted 3.73 mg 27%
52 Flour, sorghum 3.72 mg 27%
53 Almonds (raw) 3.71 mg 27%
54 Trail mix 3.7 mg 26%
55 Pakora/bhajia, vegetable, retail 3.7 mg 26%
56 Einkorn, grain, dry, raw 3.69 mg 26%
57 Porridge oats, unfortified 3.64 mg 26%
58 Rolled Oats 3.64 mg 26%
59 Tempeh 3.6 mg 26%
60 Coconut, desiccated 3.6 mg 26%
61 Tempeh (Soy) 3.6 mg 26%
62 Agar, dried, soaked and drained 3.5 mg 25%
63 Tofu, soya bean, steamed, fried 3.5 mg 25%
64 Nuts, hazelnuts or filberts, raw 3.47 mg 25%
65 Beans, pigeon peas, whole, dried, raw 3.4 mg 24%
66 Flour, barley 3.3 mg 24%
67 Dill, fresh 3.2 mg 23%
68 Tigernuts 3.2 mg 23%
69 Hazelnuts (raw) 3.2 mg 23%
70 Bread rolls, brown, crusty 3.2 mg 23%
71 Farro, pearled, dry, raw 3.2 mg 23%
72 Tomato, paste, canned, without salt added 3.19 mg 23%
73 Nuts, almonds, dry roasted, with salt added 3.17 mg 23%
74 Turnip tops, boiled in unsalted water 3.1 mg 22%
75 Flour, wheat, wholemeal, bread/strong 3.07 mg 22%
76 Rice, brown, basmati, raw 3.03 mg 22%
77 Pistachios (raw) 3 mg 21%
78 Barley, pearl, raw 3 mg 21%
79 Beans, soya, dried, boiled in unsalted water 3 mg 21%
80 Amaranth leaves, raw 3 mg 21%
81 Spring greens, raw 3 mg 21%
82 Nutmeg, ground 3 mg 21%
83 Barcelona nuts, Kernel only 3 mg 21%
84 Almonds, flaked and ground 3 mg 21%
85 Barley (Pearled) 3 mg 21%
86 Almond flour (ground almonds) 3 mg 21%
87 Nuts, mixed 2.93 mg 21%
88 Walnuts (raw) 2.9 mg 21%
89 Prunes, flesh and skin 2.9 mg 21%
90 Mustard, smooth 2.9 mg 21%
91 Yeast extract 2.9 mg 21%
92 Falafel, fried in rapeseed oil, homemade 2.89 mg 21%
93 Bread, brown, toasted 2.82 mg 20%
94 Flour, wheat, wholemeal, self raising 2.81 mg 20%
95 Bread, wholemeal, toasted 2.81 mg 20%
96 Beans, pigeon peas, dahl, dried, raw 2.8 mg 20%
97 Endive, raw 2.8 mg 20%
98 Peas, raw 2.8 mg 20%
99 Mustard, wholegrain 2.8 mg 20%
100 Stock cubes, vegetable 2.8 mg 20%

* 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.