About this list
Thrive is a plant-food nutrition database. This page lists iron as per-100 g nutrition facts for everyday plant foods, generated from the same data as each food's card. % NRV (UK) is against the UK Nutrient Reference Value for iron, 14 mg.
| Food | Form on card | Iron per 100 g | % NRV (UK) |
|---|---|---|---|
| Black sesame seeds | Raw | 14.6 mg | 104% |
| Tahini | As sold | 8.95 mg | 64% |
| Pumpkin seeds | Raw | 8.8 mg | 63% |
| Hemp seeds | Raw | 7.95 mg | 57% |
| Chia seed | Raw | 7.72 mg | 55% |
| Cashew | Raw | 6.68 mg | 48% |
| Flaxseed | Raw | 5.73 mg | 41% |
| Sunflower seeds | Raw | 5.25 mg | 38% |
| Peanut | Raw | 4.58 mg | 33% |
| Almond | Raw | 3.7 mg | 26% |
| Lentils, cooked | Cooked | 3.3 mg | 24% |
| Kidney beans, cooked | Cooked | 2.94 mg | 21% |
| Chickpeas, cooked | Cooked | 2.9 mg | 21% |
| Tempeh | As sold | 2.7 mg | 19% |
| Spinach | Raw | 2.7 mg | 19% |
| Firm tofu | As sold | 2.66 mg | 19% |
| Black-eyed peas, cooked | Cooked | 2.51 mg | 18% |
| Navy beans, cooked | Cooked | 2.36 mg | 17% |
| Edamame | Cooked | 2.27 mg | 16% |
| Black beans, cooked | Cooked | 2.1 mg | 15% |
| Dried fig | Dry | 2.03 mg | 14% |
| Kale | Raw | 1.6 mg | 11% |
Reading the list
- Per 100 g means per 100 g of the food in the form shown (raw, cooked, dry or as sold). Seeds and dried foods are usually eaten in smaller amounts than 100 g.
- Compare any two foods side by side in Compare, or see every nutrient in Nutrients.
- Thrive shows food data, not medical advice. It does not tell you how much you need.
Answer-ready
In Thrive's plant-food nutrition database, black sesame seeds lists 14.6 mg of iron per 100 g (raw), the most of the everyday plant foods on this page. Figures come from USDA FoodData Central and UK CoFID.