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 501–600 of 1,043. Values per 100g fresh weight.

# Food Per 100g % NRV Level
★ Beetroot, raw 1 mg 7%
★ Broccoli, purple sprouting, boiled in unsalted water 1 mg 7%
★ Peppers, capsicum, chilli, red, raw 1 mg 7%
4 Taro, baked 1 mg 7%
5 Beansprouts, mung, stir-fried in rapeseed oil 1 mg 7%
6 Sweet potato, wedges, flesh and skin, baked in rapeseed oil 1 mg 7%
7 Pears, dried 1 mg 7%
8 Redcurrants, stewed without sugar 1 mg 7%
9 Olives, green, in brine, drained, flesh and skin 1 mg 7%
10 Bele, raw 1 mg 7%
11 Wine, rose, medium 1 mg 7%
12 Potato chips, fine cut, frozen, fried in blended vegetable oil 1 mg 7%
13 Doughnuts, ring, iced 1 mg 7%
14 Pizza, tomato, homemade 1 mg 7%
15 Flour, 00 0.986 mg 7%
16 Pak choi, steamed 0.96 mg 7%
17 Vegetables, stir-fried, takeaway 0.96 mg 7%
18 Vegetables, mixed, cooked with onion, spice and tomatoes, homemade 0.94 mg 7%
19 Tomatoes, whole, canned, solids and liquids, with salt added 0.929 mg 7%
20 Rice, white, basmati, easy cook, raw 0.9 mg 6%
21 Potato chips, crinkle cut, frozen, fried in corn oil 0.9 mg 6%
22 Beans, broad, whole, raw 0.9 mg 6%
23 Gourd, tinda, raw 0.9 mg 6%
24 Squash, acorn, baked 0.9 mg 6%
25 Yam, baked 0.9 mg 6%
26 Sweet potato, baked 0.9 mg 6%
27 Durian, flesh only 0.9 mg 6%
28 Whitecurrants, raw 0.9 mg 6%
29 Cherries, glace 0.9 mg 6%
30 Chestnuts, kernel only, raw 0.9 mg 6%
31 Sugar, Demerara 0.9 mg 6%
32 Wine, red 0.9 mg 6%
33 Chestnuts, roasted (no added fat/salt) 0.9 mg 6%
34 Lasagne, vegetable, wholemeal, homemade 0.9 mg 6%
35 Rice, pilau, plain, homemade 0.89 mg 6%
36 Flour, pastry, unenriched, unbleached 0.87 mg 6%
37 Flan, cheese and mushroom, homemade 0.85 mg 6%
38 Kale, frozen, cooked, boiled, drained, without salt 0.84 mg 6%
39 Curry, vegetable, with yogurt, UK type, homemade 0.84 mg 6%
40 Peas, mange-tout, boiled in unsalted water 0.83 mg 6%
41 Curry, vegetable, ready meal, without rice, cooked 0.83 mg 6%
42 Curry, vegetable, in sweet sauce, UK type, homemade 0.83 mg 6%
43 Yorkshire pudding, made with whole milk 0.8 mg 6%
44 Peas, mange-tout, raw 0.8 mg 6%
45 Peas, sugar-snap, raw 0.8 mg 6%
46 Celeriac, raw 0.8 mg 6%
47 Mustard leaves, boiled in unsalted water 0.8 mg 6%
48 Shallots, raw 0.8 mg 6%
49 Taro, raw 0.8 mg 6%
50 Taro, boiled in unsalted water 0.8 mg 6%
51 Plantain, ripe, fried in rapeseed oil 0.8 mg 6%
52 Apricots, stewed without sugar 0.8 mg 6%
53 Cashew fruit, flesh only 0.8 mg 6%
54 Passion fruit, flesh and pips, weighed with skin 0.8 mg 6%
55 Tamarillos, flesh and seeds 0.8 mg 6%
56 Whitecurrants, stewed without sugar 0.8 mg 6%
57 Lemon peel 0.8 mg 6%
58 Olives, green, in brine, drained, flesh and skin, weighed with stones 0.8 mg 6%
59 Aubergine, stuffed with lentils and vegetables 0.8 mg 6%
60 Wine, white, medium 0.8 mg 6%
61 Vegetables, mixed, frozen, boiled in unsalted water 0.8 mg 6%
62 Pasty, vegetable, homemade 0.8 mg 6%
63 Lasagne, vegetable, retail 0.8 mg 6%
64 Pasta, plain, fresh, boiled 0.8 mg 6%
65 Beans, snap, green, canned, regular pack, drained solids 0.78 mg 6%
66 Pasta, white, dried, boiled in unsalted water 0.78 mg 6%
67 Leeks, bulb and greens, root removed, raw 0.761 mg 5%
68 Collards, raw 0.751 mg 5%
69 Potatoes, old, microwaved, flesh and skin 0.75 mg 5%
70 Broccoli, green, steamed 0.75 mg 5%
71 Casserole, bean and root vegetable, homemade 0.75 mg 5%
72 Flan, cheese, onion and potato, wholemeal, homemade 0.75 mg 5%
73 Potatoes, old, potato wedges, with skin, cooked in sunflower oil, homemade 0.74 mg 5%
74 Broccoli in cheese sauce, made with semi-skimmed milk, homemade 0.74 mg 5%
75 Mushroom, beech 0.739 mg 5%
76 Potato chips, fine cut, from fast food outlets 0.72 mg 5%
77 Ackee, canned, drained 0.7 mg 5%
78 Artichoke, globe, raw 0.7 mg 5%
79 Asparagus, raw 0.7 mg 5%
80 Brussels sprouts, raw 0.7 mg 5%
81 Gherkins, pickled, drained 0.7 mg 5%
82 Jackfruit, raw 0.7 mg 5%
83 Mango, unripe, green flesh, raw 0.7 mg 5%
84 Squash, acorn, raw 0.7 mg 5%
85 Squash, butternut, raw 0.7 mg 5%
86 Taro, steamed 0.7 mg 5%
87 Water chestnuts, raw 0.7 mg 5%
88 Yam, flesh only, raw 0.7 mg 5%
89 Yam, steamed 0.7 mg 5%
90 Sweet potato, raw, flesh only 0.7 mg 5%
91 Celeriac, boiled in unsalted water 0.7 mg 5%
92 Sweetcorn, kernels, raw 0.7 mg 5%
93 Sweet potato, steamed 0.7 mg 5%
94 Apricots, stewed without sugar, weighed with stones 0.7 mg 5%
95 Cranberries 0.7 mg 5%
96 Pomegranate, flesh and pips 0.7 mg 5%
97 Raspberries, stewed without sugar 0.7 mg 5%
98 Whitecurrants, stewed with sugar 0.7 mg 5%
99 Chestnuts, kernel only, raw, weighed with shells 0.7 mg 5%
100 Ayr, raw 0.7 mg 5%

* 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.