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 601–700 of 1,043. Values per 100g fresh weight.

# Food Per 100g % NRV Level
★ Bacha, raw 0.7 mg 5%
★ Tomatoes, stuffed with rice 0.7 mg 5%
★ Mushroom, oyster 0.698 mg 5%
4 Flan, vegetable, wholemeal, homemade 0.69 mg 5%
5 Mushroom, lion's mane 0.688 mg 5%
6 Pilau, mushroom, homemade 0.66 mg 5%
7 Sweetcorn, frozen, boiled 0.65 mg 5%
8 Potatoes, old, baked, flesh and skin 0.63 mg 5%
9 Casserole, bean and mixed vegetable, homemade 0.62 mg 4%
10 Potatoes, new and salad, boiled in unsalted water, flesh and skin 0.61 mg 4%
11 Potatoes, new and salad, boiled in salted water, flesh and skin 0.61 mg 4%
12 Cabbage, Chinese, raw 0.6 mg 4%
13 Gourd, ash, raw 0.6 mg 4%
14 Papaya, unripe, green flesh, raw 0.6 mg 4%
15 Parsnip, raw 0.6 mg 4%
16 Tannia, raw 0.6 mg 4%
17 Broccoli, green, boiled in unsalted water 0.6 mg 4%
18 Carrots, young, canned in water, re-heated, drained 0.6 mg 4%
19 Broccoli, green, boiled in salted water 0.6 mg 4%
20 Peas, sugar-snap, boiled in unsalted water 0.6 mg 4%
21 Brussels sprouts, boiled in unsalted water 0.6 mg 4%
22 Asparagus, grilled 0.6 mg 4%
23 Asparagus, roasted in rapeseed oil 0.6 mg 4%
24 Ginger, fresh 0.6 mg 4%
25 Star fruit 0.6 mg 4%
26 Sugar apple, flesh only 0.6 mg 4%
27 Kumquats, whole fruit, raw 0.6 mg 4%
28 Wine, white, sweet 0.6 mg 4%
29 Tomato sauce, homemade 0.6 mg 4%
30 Horseradish sauce 0.6 mg 4%
31 Edamame (Green Soybeans) 0.6 mg 4%
32 Potatoes, new, frozen, `roast' in corn oil 0.6 mg 4%
33 Potato, leek and celery bake 0.6 mg 4%
34 Aubergine, stuffed with vegetables, cheese topping 0.6 mg 4%
35 Flan, vegetable, homemade 0.6 mg 4%
36 Blackberries, stewed without sugar 0.6 mg 4%
37 Aubergine, stuffed with rice 0.58 mg 4%
38 Tomatoes, canned, red, ripe, diced 0.57 mg 4%
39 Tomatoes, canned, whole contents 0.57 mg 4%
40 Flan, cheese, onion and potato, homemade 0.57 mg 4%
41 Pepper, capsicum, yellow, boiled in unsalted water 0.55 mg 4%
42 Blueberries 0.55 mg 4%
43 Peppers, green, stuffed with rice, homemade 0.55 mg 4%
44 Rice, wild, boiled in unsalted water 0.54 mg 4%
45 Rice, brown, wholegrain, boiled in unsalted water 0.53 mg 4%
46 Sweet potato, flesh only, boiled in unsalted water 0.53 mg 4%
47 Cabbage, green, raw 0.52 mg 4%
48 Sushi, vegetable 0.52 mg 4%
49 Avocado, Hass, flesh only 0.51 mg 4%
50 Potatoes, duchesse 0.51 mg 4%
51 Curry, vegetable, retail, with rice 0.51 mg 4%
52 Mushrooms, closed cup, raw 0.5 mg 4%
53 Pomegranate seeds (arils) 0.5 mg 4%
54 Aubergine, fried in corn oil 0.5 mg 4%
55 Beetroot, pickled, drained 0.5 mg 4%
56 Gourd, bottle, raw 0.5 mg 4%
57 Marrow, parwal, raw 0.5 mg 4%
58 Plantain, green flesh, raw 0.5 mg 4%
59 Plantain, boiled in unsalted water, flesh only 0.5 mg 4%
60 Aubergine, fried in butter 0.5 mg 4%
61 Aubergine, fried in rapeseed oil 0.5 mg 4%
62 Asparagus, steamed 0.5 mg 4%
63 Apples, eating, dried 0.5 mg 4%
64 Apricots, raw, flesh and skin 0.5 mg 4%
65 Apricots, raw, flesh and skin, weighed with stones 0.5 mg 4%
66 Lemons, whole, without pips 0.5 mg 4%
67 Lychees, raw, flesh only 0.5 mg 4%
68 Mandarin oranges, canned in juice, whole contents 0.5 mg 4%
69 Medlars, flesh only 0.5 mg 4%
70 Pomegranate, flesh and pips, weighed with skin 0.5 mg 4%
71 Passion fruit juice 0.5 mg 4%
72 Sugar, icing 0.5 mg 4%
73 Cider, dry 0.5 mg 4%
74 Cider, sweet 0.5 mg 4%
75 Wine, white, dry 0.5 mg 4%
76 Wine, white, sparkling 0.5 mg 4%
77 Lemonade, homemade 0.5 mg 4%
78 Cheese, Brie 0.5 mg 4%
79 Vegetable stir fry mix, fried in corn oil 0.5 mg 4%
80 Vegetable stir fry mix, fried in sunflower oil 0.5 mg 4%
81 Vegetable stir fry mix, fried in rapeseed oil 0.5 mg 4%
82 Aubergine, flesh and skin, roasted in rapeseed oil 0.49 mg 4%
83 Ratatouille, homemade 0.49 mg 4%
84 Mushroom, pioppini 0.486 mg 3%
85 Pepper, capsicum, yellow, raw 0.48 mg 3%
86 Leeks in cheese sauce, made with semi-skimmed milk, homemade 0.48 mg 3%
87 Leeks in cheese sauce, made with skimmed milk, homemade 0.48 mg 3%
88 Leeks in cheese sauce, made with whole milk, homemade 0.48 mg 3%
89 Porridge, made with milk and water 0.46 mg 3%
90 Porridge, made with whole milk 0.46 mg 3%
91 Porridge, made with water 0.45 mg 3%
92 Cauliflower, boiled in unsalted water 0.45 mg 3%
93 Cabbage, average, raw 0.45 mg 3%
94 Juice, prune, shelf-stable 0.444 mg 3%
95 Rice, brown, easy cook, boiled in unsalted water 0.44 mg 3%
96 Parsnip, boiled in unsalted water 0.44 mg 3%
97 Beans, runner, boiled in unsalted water 0.44 mg 3%
98 Cabbage, bok choy, raw 0.439 mg 3%
99 Carrots, frozen, unprepared 0.43 mg 3%
100 Ketchup, restaurant 0.43 mg 3%

* 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.