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 401–500 of 1,043. Values per 100g fresh weight.

# Food Per 100g % NRV Level
★ Prunes, ready-to-eat, semi-dried 1.44 mg 10%
★ Crumpets, toasted 1.44 mg 10%
★ Beans, kidney, dark red, canned, sodium added, sugar added, drained and rinsed 1.44 mg 10%
4 Baked beans, canned in tomato sauce 1.42 mg 10%
5 Baked beans, canned in tomato sauce, reduced sugar, reduced salt 1.42 mg 10%
6 Beans, cannellini, canned, sodium added, drained and rinsed 1.41 mg 10%
7 Peas, dried, boiled in unsalted water 1.4 mg 10%
8 Gourd, karela, raw 1.4 mg 10%
9 Spring greens, boiled in unsalted water 1.4 mg 10%
10 Courgette, fried in butter 1.4 mg 10%
11 Mulberries, whole fruit, stewed without sugar 1.4 mg 10%
12 Minibreads, toasted, retail 1.4 mg 10%
13 Nut cutlets, retail, grilled 1.4 mg 10%
14 Loganberries, raw 1.4 mg 10%
15 Arugula, baby, raw 1.39 mg 10%
16 Pastichio 1.39 mg 10%
17 Milk bread, homemade 1.39 mg 10%
18 Beans, great northern, canned, sodium added, drained and rinsed 1.38 mg 10%
19 Almonds, weighed with shells 1.37 mg 10%
20 Bread, naan, peshwari naan, takeaway and retail 1.37 mg 10%
21 Apricots, ready-to-eat, semi-dried 1.35 mg 10%
22 Roulade, spinach 1.34 mg 10%
23 Bread, soda, made with white flour, homemade 1.34 mg 10%
24 Beans, kidney, light red, canned, sodium added, sugar added, drained and rinsed 1.31 mg 9%
25 Beans, pigeon peas, whole, dried, boiled in unsalted water 1.3 mg 9%
26 Peas, mushy, canned, re-heated 1.3 mg 9%
27 Blackcurrants, raw 1.3 mg 9%
28 Currants 1.3 mg 9%
29 Passion fruit, flesh and pips 1.3 mg 9%
30 Peel, mixed 1.3 mg 9%
31 Peanuts, roasted and salted 1.3 mg 9%
32 Bread, white, crusty bloomer, unsliced, fresh, large 1.3 mg 9%
33 Cornmeal (Maize) 1.3 mg 9%
34 Nut cutlets, retail, fried in sunflower oil 1.3 mg 9%
35 Nut cutlets, retail, fried in vegetable oil 1.3 mg 9%
36 Prunes, flesh and skin, stewed without sugar, weighed with stones 1.3 mg 9%
37 Semolina, raw 1.29 mg 9%
38 Semolina (Durum Wheat) 1.29 mg 9%
39 Flan, spinach, wholemeal, homemade 1.29 mg 9%
40 Beans, pinto, canned, sodium added, drained and rinsed 1.28 mg 9%
41 Mushroom, enoki 1.28 mg 9%
42 Rice, wild, raw 1.27 mg 9%
43 Wild Rice (Canoe Wild Rice) 1.27 mg 9%
44 Rocket, raw 1.26 mg 9%
45 Prunes, ready-to-eat, semi-dried, weighed with stones 1.24 mg 9%
46 Pakora/bhajia, cauliflower, fried in vegetable oil, homemade 1.24 mg 9%
47 Pakora/bhajia, potato, fried in vegetable oil, homemade 1.24 mg 9%
48 Sago, raw 1.2 mg 9%
49 Pudding, Christmas, retail 1.2 mg 9%
50 Beans, balor, ends trimmed, raw 1.2 mg 9%
51 Beans, mung, dahl, dried, boiled in unsalted water 1.2 mg 9%
52 Beans, runner, raw 1.2 mg 9%
53 Peppers, capsicum, chilli, green, raw 1.2 mg 9%
54 Sauerkraut 1.2 mg 9%
55 Spring onions, bulbs only, raw 1.2 mg 9%
56 Taro leaves, steamed 1.2 mg 9%
57 Tofu, soya bean, steamed 1.2 mg 9%
58 Amla 1.2 mg 9%
59 Redcurrants, raw 1.2 mg 9%
60 Hazelnuts, kernel only, weighed with shells 1.2 mg 9%
61 Walnuts, kernel only, weighed with shells 1.2 mg 9%
62 Flour, wheat, all-purpose, unenriched, unbleached 1.18 mg 8%
63 Flan, spinach, homemade 1.16 mg 8%
64 Onion rings, breaded, par fried, frozen, prepared, heated in oven 1.14 mg 8%
65 Peas, green, sweet, canned, sodium added, sugar added, drained and rinsed 1.14 mg 8%
66 Pakora/bhajia, aubergine, fried in vegetable oil, homemade 1.13 mg 8%
67 Rice, brown, basmati, boiled in unsalted water 1.12 mg 8%
68 Rice, black, unenriched, raw 1.12 mg 8%
69 Omelette, cheese, homemade 1.11 mg 8%
70 Curly kale, boiled in unsalted water 1.11 mg 8%
71 Okra, raw 1.1 mg 8%
72 Grenadillas, flesh and seeds 1.1 mg 8%
73 Sapodilla, flesh only 1.1 mg 8%
74 Pecan nuts, kernel only, weighed with shells 1.1 mg 8%
75 Brazil nuts, kernel only, weighed with shells 1.1 mg 8%
76 Potato snacks, pringle-type, fried in vegetable oil 1.1 mg 8%
77 Lasagne, spinach, wholemeal, homemade 1.1 mg 8%
78 Blackcurrants, stewed without sugar 1.1 mg 8%
79 Stuffing, sage and onion, homemade 1.09 mg 8%
80 Blackeye pea, canned, sodium added, drained and rinsed 1.08 mg 8%
81 Pineapple, dried 1.07 mg 8%
82 Vine leaves, stuffed with rice 1.07 mg 8%
83 Pasty, vegetable, wholemeal, homemade 1.07 mg 8%
84 Broccoli, green, raw 1.06 mg 8%
85 Beans, green, boiled in unsalted water 1.06 mg 8%
86 Rice, brown, wholegrain, raw 1.05 mg 8%
87 Rice (Brown, Long Grain) 1.05 mg 8%
88 Rice (Brown, Short Grain) 1.05 mg 8%
89 Curry, vegetable, frozen mixed vegetables, homemade 1.05 mg 8%
90 Green onion, (scallion), bulb and greens, root removed, raw 1.04 mg 7%
91 Chickpeas (garbanzo beans, bengal gram), canned, sodium added, drained and rinsed 1.04 mg 7%
92 Omelette, Spanish, homemade 1.04 mg 7%
93 Beans, green, raw 1.04 mg 7%
94 Flan, cheese and mushroom, wholemeal, homemade 1.03 mg 7%
95 Rice, brown, easy cook, raw 1.02 mg 7%
96 Couscous, plain, cooked 1.02 mg 7%
97 Barley, pearl, boiled 1 mg 7%
98 Potato chips, fine cut, frozen, fried in corn oil 1 mg 7%
99 Beans, pigeon peas, dahl, dried, boiled in unsalted water 1 mg 7%
100 Alfalfa sprouts, raw 1 mg 7%

* 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.