Iron
Iron peaks in our database at sesame seeds with 14.55 mg per 100 grams, dark chocolate with 85 percent cocoa at 11.9 mg and wheat bran at 10.6 mg. Per day the European reference intake counts 14 mg (EU NRV). Absorption differs sharply between plant and animal sources, which makes the arithmetic less straightforward than it looks.
The authorised wordings about iron
Regulation (EU) No 432/2012 includes: "iron contributes to normal formation of red blood cells and haemoglobin", "iron contributes to normal oxygen transport in the body" and "iron contributes to the reduction of tiredness and fatigue". That last one is the sentence iron products are sold on to people who feel tired. Tiredness has dozens of causes; the existence of an authorised claim is no reason to build a self-diagnosis on it.
The five richest sources in the data
Per 100 grams: sesame seeds 14.55 mg, dark chocolate with 85 percent cocoa 11.9 mg, wheat bran 10.6 mg, pumpkin seeds 8.82 mg and chia seeds 7.72 mg. Oysters follow at 6.9 mg. What stands out is that the top is plant-based, while everyday talk treats meat as the iron source. That does not match the content, but it does match absorption — precisely the distinction the next section covers.
Why content is not the whole story
Iron from animal products has a different chemical form from iron in plants, and that first form is absorbed considerably more efficiently. A plant source with a high content therefore does not automatically deliver more usable iron than meat with a lower content. What favours absorption from plant sources appears literally in the regulation: "vitamin C increases iron absorption". Combining them in the same meal is therefore an evidenced, free intervention.
Whose intake deserves attention
The reference of 14 mg per day is identical for everyone, but actual requirement differs considerably between people and life stages. Menstruation, pregnancy, blood donation and a fully plant-based pattern are the factors that come up most often in our intakes. We pass no judgement on that and we measure nothing. If you suspect something is at play, a blood test through your GP is the only route that settles it.
Why you should not simply supplement here
We sell no supplements and name no brands, but here we have an extra reason for emphatic restraint: iron is a mineral where too much is not harmless and where supplementing without a measurement is a poor idea. This is exactly the subject on which a GP wants to see a value first. Meanwhile, in a programme we steer the plate: sesame, pumpkin seeds and pulses, with a vitamin C-rich vegetable beside them.
How we compile this list
We sort every row in the DCRAFT food database on the measured value per 100 grams and take the top of that list. Rows recorded per piece, per slice or per portion do not count, because a value per piece cannot be compared with a value per 100 grams. Products listed under a brand name are left out: their composition changes outside our control, and a ranking resting on it ages without us noticing. Where several products carry precisely the same value, it comes from one shared row in our source data and we name one product from that group. We set this rule out here because a ranking without a visible selection rule is an opinion rather than a measurement.
Frequently asked questions
Which foods contain the most iron?
Sesame seeds lead at 14.55 mg per 100 grams, and then dark chocolate with 85 percent cocoa at 11.9 mg and wheat bran at 10.6 mg.
How much iron per day?
On the European list of reference intakes this stands at 14 mg per day (EU NRV). That is one label value for all adults; actual requirement varies by person and life stage.
Is plant iron worth less than iron from meat?
The content can be higher, but absorption from plant sources is lower. Combining with a vitamin C-rich product in the same meal improves that absorption.
Can you simply take an iron supplement?
Supplementing without a measurement is a poor idea with this mineral. Have your values checked by your GP first; we sell no supplements and give no dose.
Sources
- DCRAFT food database — KILLER COACH ENGINE V2.3 workbook (accessed 26 August 2026)
- EU NRV — Regulation (EU) No 1169/2011, Annex XIII (accessed 26 August 2026)
- Regulation (EU) No 432/2012 (accessed 26 August 2026)
Please note: This is general information about nutrition, not medical advice. If you have symptoms or suspect a deficiency, discuss it with your doctor. We do not sell supplements and have no commercial interest in any brand.
Last updated: .
Written by Dennis, founder of Dcraft Of Fitness.