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 201–300 of 1,043. Values per 100g fresh weight.

# Food Per 100g % NRV Level
★ Garden Peas 2.8 mg 20%
★ Beans, edamame, frozen, boiled in unsalted water 2.73 mg 20%
★ Muesli, Swiss style, unfortified 2.67 mg 19%
4 Fonio, grain, dry, raw 2.66 mg 19%
5 Flour, gram 2.63 mg 19%
6 Spinach, baby, boiled in unsalted water 2.63 mg 19%
7 Onions, dried, raw 2.63 mg 19%
8 Arrowhead, raw 2.6 mg 19%
9 Lentil and nut roast, homemade 2.6 mg 19%
10 Lentil and nut roast, with egg, homemade 2.6 mg 19%
11 Bread, whole-wheat, commercially prepared 2.56 mg 18%
12 Potato wedges, retail, cooked 2.54 mg 18%
13 Tofu (Firm, Plain) 2.5 mg 18%
14 Beans, cluster, raw 2.5 mg 18%
15 Beans, haricot, whole, dried, boiled in unsalted water 2.5 mg 18%
16 Peanuts, kernel only, plain, unsalted 2.5 mg 18%
17 Brazil nuts (raw) 2.5 mg 18%
18 Crispbread, rye 2.5 mg 18%
19 Biscuits, cookies, chocolate chip, American style 2.49 mg 18%
20 Nuts, brazilnuts, raw 2.47 mg 18%
21 Flour, wheat, wholemeal 2.47 mg 18%
22 Pakora, vegetable, takeaway and restaurant 2.45 mg 18%
23 Buckwheat, whole grain 2.44 mg 17%
24 Pakora/bhajia, spinach, fried in vegetable oil, homemade 2.44 mg 17%
25 Flour, semolina, fine 2.43 mg 17%
26 Flour, rye 2.43 mg 17%
27 Sweetcorn, dried 2.42 mg 17%
28 Beans, papri, raw 2.4 mg 17%
29 Amaranth leaves, boiled in unsalted water 2.4 mg 17%
30 Cole leaves, dried, boiled in unsalted water 2.4 mg 17%
31 Prunes, flesh and skin, weighed with stones 2.4 mg 17%
32 Bread rolls, brown, soft 2.4 mg 17%
33 Bread rolls, wholemeal 2.4 mg 17%
34 Nut and seed roast, mixed nuts and sunflower seeds, homemade 2.4 mg 17%
35 Nut and seed roast, mixed nuts and sunflower seeds with egg, homemade 2.4 mg 17%
36 Flour, wheat, brown 2.38 mg 17%
37 Nuts, pecans, halves, raw 2.37 mg 17%
38 Chocolate covered wafer biscuit 2.37 mg 17%
39 Beans, pinto, dried, boiled in unsalted water 2.3 mg 16%
40 Chard, Swiss, boiled in unsalted water 2.3 mg 16%
41 Taro leaves, raw 2.3 mg 16%
42 Figs, dried, stewed without sugar 2.3 mg 16%
43 Bread, seeded 2.3 mg 16%
44 Chapatis, made with fat, retail 2.3 mg 16%
45 Flour, wheat, brown, bread/strong 2.3 mg 16%
46 Dark chocolate (70%+ cocoa) 2.3 mg 16%
47 Beans, haricot, canned, re-heated, drained 2.29 mg 16%
48 Cookies, oatmeal, soft, with raisins 2.28 mg 16%
49 Tomatoes, crushed, canned 2.27 mg 16%
50 Pesto sauce, homemade 2.26 mg 16%
51 Nuts, walnuts, English, halves, raw 2.24 mg 16%
52 Sorghum flour, white, pearled, unenriched, dry, raw 2.23 mg 16%
53 Dates, dried, flesh and skin 2.21 mg 16%
54 Raisins, dried 2.21 mg 16%
55 Pecans (raw) 2.2 mg 16%
56 Arrowhead, boiled in unsalted water 2.2 mg 16%
57 Beansprouts, mung, boiled in unsalted water 2.2 mg 16%
58 Potato powder, instant, raw 2.2 mg 16%
59 Dried mixed fruit 2.2 mg 16%
60 Sultanas 2.2 mg 16%
61 Sev/ganthia, homemade 2.2 mg 16%
62 Bread, brown, average 2.2 mg 16%
63 Chocolate nut spread 2.2 mg 16%
64 Figs, dried, stewed with sugar 2.2 mg 16%
65 Rice, red, raw 2.15 mg 15%
66 Lentils, red, split, dried, boiled in unsalted water 2.14 mg 15%
67 Eggs, chicken, whole, scrambled, without milk 2.14 mg 15%
68 Chilli, bean and lentil, homemade 2.13 mg 15%
69 Re-fried beans 2.13 mg 15%
70 Lentils, green and brown, whole, dried, boiled in unsalted water 2.11 mg 15%
71 Beans, chick peas, Kabuli, split, dried, boiled in unsalted water 2.1 mg 15%
72 Mustard leaves, raw 2.1 mg 15%
73 Spinach, mature, raw 2.1 mg 15%
74 Peanut butter, smooth 2.1 mg 15%
75 Coconut, flesh only, fresh 2.1 mg 15%
76 Peanuts, dry roasted, unsalted 2.1 mg 15%
77 Chapatis, made without fat 2.1 mg 15%
78 Nut roast, homemade 2.07 mg 15%
79 Flan, lentil and tomato, wholemeal, homemade 2.06 mg 15%
80 Sorghum grain, white, pearled, unenriched, dry, raw 2.04 mg 15%
81 Figs, dried, uncooked 2.03 mg 15%
82 Flour, gari (cassava flour) 2.02 mg 14%
83 Arrowroot 2 mg 14%
84 Couscous, plain, raw 2 mg 14%
85 Beans, sword, raw 2 mg 14%
86 Gourd, kantola, raw 2 mg 14%
87 Horseradish, raw 2 mg 14%
88 Physalis, fruit only 2 mg 14%
89 Buckwheat Groats 2 mg 14%
90 Fig Rolls 2 mg 14%
91 Couscous (Dry) 2 mg 14%
92 Black gram, chilki urad dahl, dried, split, boiled in unsalted water 2 mg 14%
93 Nut croquettes, fried in sunflower oil, homemade 2 mg 14%
94 Nut croquettes, fried in vegetable oil, homemade 2 mg 14%
95 Flan, lentil and tomato, homemade 1.99 mg 14%
96 Wheat, bulgur, raw 1.98 mg 14%
97 Bulgur Wheat 1.98 mg 14%
98 Eggs, chicken, whole, boiled 1.97 mg 14%
99 Breadsticks, plain 1.96 mg 14%
100 Bread, white, toasted 1.95 mg 14%

* 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.