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 801–900 of 1,043. Values per 100g fresh weight.

# Food Per 100g % NRV Level
★ Fennel, Florence, raw 0.3 mg 2%
★ Gherkins, raw 0.3 mg 2%
★ Gourd, ridge, raw 0.3 mg 2%
4 Gourd, snake, raw 0.3 mg 2%
5 Kohl rabi, raw 0.3 mg 2%
6 Matoki, raw 0.3 mg 2%
7 Raddiccio, raw 0.3 mg 2%
8 Squash, spaghetti, raw 0.3 mg 2%
9 Squash, spaghetti, baked 0.3 mg 2%
10 Cabbage, red, boiled in unsalted water 0.3 mg 2%
11 Potatoes, old, mashed with butter 0.3 mg 2%
12 Matoki, boiled in unsalted water 0.3 mg 2%
13 Potatoes, old, baked, flesh only, weighed with skin 0.3 mg 2%
14 Avocado, Fuerte, flesh only, weighed with skin and stone 0.3 mg 2%
15 Damsons, stewed without sugar, weighed with stones 0.3 mg 2%
16 Dates, raw, flesh and skin 0.3 mg 2%
17 Dates, raw, flesh and skin, weighed with stones 0.3 mg 2%
18 Figs, whole green fruit, raw 0.3 mg 2%
19 Lemons, flesh only, raw, weighed with peel and pips 0.3 mg 2%
20 Limes, flesh only, weighed with peel and pips 0.3 mg 2%
21 Lychees, flesh only, raw, weighed with skin and stone 0.3 mg 2%
22 Mangosteen, flesh only 0.3 mg 2%
23 Plums, Victoria, stewed without sugar 0.3 mg 2%
24 Plums, Victoria, stewed without sugar, weighed with stones 0.3 mg 2%
25 Pomelo, flesh only 0.3 mg 2%
26 Rhubarb, stems only, raw 0.3 mg 2%
27 Melon, watermelon, flesh only 0.3 mg 2%
28 Melon, Canteloupe-type, flesh only 0.3 mg 2%
29 Orange juice, freshly squeezed 0.3 mg 2%
30 Vermouth, dry 0.3 mg 2%
31 Salt 0.3 mg 2%
32 Tomato ketchup 0.3 mg 2%
33 Cider, strong 0.3 mg 2%
34 Nectarines, raw 0.3 mg 2%
35 Cucumber 0.3 mg 2%
36 Cheese, Camembert 0.3 mg 2%
37 Cheese, Double Gloucester 0.3 mg 2%
38 Cheese, Red Leicester 0.3 mg 2%
39 Cheese, Wensleydale 0.3 mg 2%
40 Tomato juice, with added ingredients, from concentrate, shelf stable 0.299 mg 2%
41 Onions, boiled in unsalted water 0.29 mg 2%
42 Sweetcorn, baby, stir-fried in rapeseed oil 0.29 mg 2%
43 Onions, yellow, raw 0.28 mg 2%
44 Bananas, raw, flesh only 0.27 mg 2%
45 Cabbage, white, boiled in unsalted water 0.27 mg 2%
46 Lettuce (Romaine) 0.267 mg 2%
47 Rice, white, long grain, raw 0.26 mg 2%
48 Tomatoes, standard, grilled, flesh and seeds only 0.26 mg 2%
49 Rice (White, Long Grain) 0.26 mg 2%
50 Cabbage, napa, leaf, destemmed, raw 0.255 mg 2%
51 Strawberries, raw 0.25 mg 2%
52 Carrots, old, microwaved 0.25 mg 2%
53 Sweetcorn, baby, boiled in unsalted water 0.25 mg 2%
54 Cherries, flesh and skin, raw 0.25 mg 2%
55 Coleslaw, not low calorie, retail 0.25 mg 2%
56 Tomatillos, dehusked, raw 0.245 mg 2%
57 Grapes, red 0.24 mg 2%
58 Kiwifruit, green, raw 0.24 mg 2%
59 Tomato 0.24 mg 2%
60 Garlic mushrooms, not coated, homemade 0.24 mg 2%
61 Carrots, old, raw 0.23 mg 2%
62 Grapes, average 0.23 mg 2%
63 Grapes, average, weighed with pips 0.23 mg 2%
64 Melon, flesh only, average 0.23 mg 2%
65 Cherries, flesh and skin, raw, weighed with stones 0.23 mg 2%
66 Pickles, cucumber, dill or kosher dill 0.23 mg 2%
67 Coleslaw, with reduced calorie dressing, retail 0.23 mg 2%
68 Mushrooms, white button 0.227 mg 2%
69 Leeks, boiled in unsalted water 0.22 mg 2%
70 Squash, butternut, baked 0.22 mg 2%
71 Kiwi fruit, flesh only, raw 0.22 mg 2%
72 Papaya, flesh only, raw 0.22 mg 2%
73 Flour, rice, white, unenriched 0.22 mg 2%
74 Mushrooms, white, raw 0.21 mg 2%
75 Rice, white, Italian Arborio risotto, raw 0.21 mg 2%
76 Grapes, green 0.21 mg 2%
77 Mushroom, maitake 0.209 mg 1%
78 Juice, tart cherry, from concentrate, shelf-stable 0.203 mg 1%
79 Artichoke, globe, boiled, weighed as served 0.2 mg 1%
80 Marrow, raw 0.2 mg 1%
81 Onions, pickled, drained 0.2 mg 1%
82 Turnip, flesh only, raw 0.2 mg 1%
83 Turnip, boiled in unsalted water 0.2 mg 1%
84 Fennel, Florence, boiled in unsalted water 0.2 mg 1%
85 Kohl rabi, boiled in unsalted water 0.2 mg 1%
86 Carrot juice 0.2 mg 1%
87 Cherries, stewed without sugar 0.2 mg 1%
88 Cherries, West Indian, flesh only 0.2 mg 1%
89 Melon, Galia, flesh only 0.2 mg 1%
90 Peaches, canned in syrup, whole contents 0.2 mg 1%
91 Pears, canned in juice, whole contents 0.2 mg 1%
92 Plums, yellow, flesh and skin, raw 0.2 mg 1%
93 Plums, yellow, flesh and skin, raw, weighed with stones 0.2 mg 1%
94 Pomelo, flesh only, weighed with peel and pips 0.2 mg 1%
95 Melon, watermelon, flesh only, weighed whole 0.2 mg 1%
96 Melon, Canteloupe-type, flesh only, weighed whole 0.2 mg 1%
97 Melon, Canteloupe-type, flesh only, weighed with skin 0.2 mg 1%
98 Nectarines, flesh and skin, raw 0.2 mg 1%
99 Rhubarb, stems only, stewed without sugar 0.2 mg 1%
100 Honey and comb 0.2 mg 1%

* 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.