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 701–800 of 1,043. Values per 100g fresh weight.

# Food Per 100g % NRV Level
★ Peppers, green, stuffed with vegetables, cheese topping, homemade 0.43 mg 3%
★ Beets, raw 0.428 mg 3%
★ Courgette, raw 0.42 mg 3%
4 Cauliflower, raw 0.42 mg 3%
5 Leeks, raw 0.42 mg 3%
6 Raspberries, raw 0.41 mg 3%
7 Sweetcorn, kernels, 'on-the-cob', raw, weighed with core 0.41 mg 3%
8 Vegetable bake, homemade 0.41 mg 3%
9 Lettuce, leaf, red, raw 0.402 mg 3%
10 Mushrooms, shiitake, cooked 0.4 mg 3%
11 Artichoke, Jerusalem, boiled in unsalted water, flesh only 0.4 mg 3%
12 Cabbage, red, raw 0.4 mg 3%
13 Chicory, pale variety, raw 0.4 mg 3%
14 Peppers, capsicum, green, raw 0.4 mg 3%
15 Pumpkin, flesh only, raw 0.4 mg 3%
16 Radish, white/mooli, raw 0.4 mg 3%
17 Carrots, young, raw 0.4 mg 3%
18 Carrots, young, boiled in unsalted water 0.4 mg 3%
19 Cabbage, green, boiled in unsalted water 0.4 mg 3%
20 Peppers, capsicum, green, boiled in unsalted water 0.4 mg 3%
21 Potato powder, instant, made up with water 0.4 mg 3%
22 Chicory, pale variety, boiled in unsalted water 0.4 mg 3%
23 Potato powder, instant, made up with whole milk 0.4 mg 3%
24 Potatoes, old, baked, flesh only 0.4 mg 3%
25 Avocado, Fuerte, flesh only 0.4 mg 3%
26 Babaco, flesh only 0.4 mg 3%
27 Damsons, flesh and skin, raw 0.4 mg 3%
28 Damsons, flesh and skin, raw, weighed with stones 0.4 mg 3%
29 Damsons, stewed without sugar 0.4 mg 3%
30 Guava, flesh only, raw 0.4 mg 3%
31 Lemons, peeled, flesh only 0.4 mg 3%
32 Limes, flesh only 0.4 mg 3%
33 Ortaniques, flesh only 0.4 mg 3%
34 Peaches, canned in juice, whole contents 0.4 mg 3%
35 Plums, Victoria, flesh and skin, raw 0.4 mg 3%
36 Plums, Victoria, flesh and skin, raw, weighed with stones 0.4 mg 3%
37 Prickly pears, flesh and seeds 0.4 mg 3%
38 Peaches, raw, flesh and skin 0.4 mg 3%
39 Peaches, flesh and skin, raw, weighed with stone 0.4 mg 3%
40 Oil, olive 0.4 mg 3%
41 Oil, palm 0.4 mg 3%
42 Honey 0.4 mg 3%
43 Syrup, golden 0.4 mg 3%
44 Port 0.4 mg 3%
45 Sherry, medium 0.4 mg 3%
46 Cheese, Edam 0.4 mg 3%
47 Tomato juice 0.4 mg 3%
48 Guava, raw, weighed with skin and pips 0.4 mg 3%
49 Sweet potatoes, orange flesh, without skin, raw 0.398 mg 3%
50 Potatoes, red, without skin, raw 0.391 mg 3%
51 Cabbage, white, raw 0.39 mg 3%
52 Red rice, boiled in unsalted water 0.39 mg 3%
53 Pepper, capsicum, red, raw 0.39 mg 3%
54 Okra, boiled in unsalted water 0.39 mg 3%
55 Corn, sweet, yellow and white kernels,  fresh, raw 0.388 mg 3%
56 Potatoes, russet, without skin, raw 0.384 mg 3%
57 Sweetcorn, kernels, boiled 'on the cob' in unsalted water, weighed with core 0.38 mg 3%
58 Wine, mulled wine, homemade 0.38 mg 3%
59 Soup, mushroom, carton, chilled 0.38 mg 3%
60 Potatoes, gold, without skin, raw 0.373 mg 3%
61 Onions, baked 0.37 mg 3%
62 Courgette, boiled in unsalted water 0.37 mg 3%
63 Cauliflower cheese, made with semi-skimmed milk, homemade 0.37 mg 3%
64 Cauliflower cheese, made with skimmed milk, homemade 0.37 mg 3%
65 Cauliflower cheese, made with whole milk, homemade 0.37 mg 3%
66 Rice, white, long grain, easy cook, raw 0.37 mg 3%
67 Soy milk, sweetened, plain, refrigerated 0.367 mg 3%
68 Peppers, bell, orange, raw 0.365 mg 3%
69 Beetroot, cooked in unsalted water 0.36 mg 3%
70 Bell Pepper (Red) 0.353 mg 3%
71 Pepper, capsicum, red, boiled in unsalted water 0.35 mg 3%
72 Avocado, Hass, flesh only, weighed with skin and stone 0.35 mg 3%
73 Tomatoes, cherry, raw 0.34 mg 2%
74 Potatoes, boiled (unsalted) 0.34 mg 2%
75 Potatoes, old, boiled in unsalted water, flesh only 0.34 mg 2%
76 Carrots, old, boiled in unsalted water 0.34 mg 2%
77 Sweetcorn kernels, canned in water, drained 0.34 mg 2%
78 Cabbage, average, boiled in unsalted water 0.34 mg 2%
79 Potatoes, old, boiled in salted water, flesh only 0.34 mg 2%
80 Yam, flesh only, boiled in unsalted water 0.34 mg 2%
81 Peaches, yellow, raw 0.34 mg 2%
82 Mushroom, king oyster 0.338 mg 2%
83 Plantains, underripe, raw 0.334 mg 2%
84 Shallots, bulb, peeled, root removed, raw 0.332 mg 2%
85 Plums, average, flesh and skin, stewed without sugar 0.33 mg 2%
86 Cabbage, red, cooked with apple 0.33 mg 2%
87 Potatoes, old, raw, flesh only 0.32 mg 2%
88 Salad, Greek 0.32 mg 2%
89 Lettuce, leaf, green, raw 0.32 mg 2%
90 Plantains, ripe, raw 0.319 mg 2%
91 Plantains, overripe, raw 0.315 mg 2%
92 Mushroom, crimini 0.312 mg 2%
93 Blackberries, raw 0.31 mg 2%
94 Plums, average, flesh and skin, stewed without sugar, weighed with stones 0.31 mg 2%
95 Olives, green, Manzanilla, stuffed with pimiento 0.31 mg 2%
96 Salad, Waldorf 0.31 mg 2%
97 Blackberry and apple, stewed without sugar 0.31 mg 2%
98 Aubergine, raw 0.3 mg 2%
99 Onions, raw 0.3 mg 2%
100 Tapioca, raw 0.3 mg 2%

* 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.