Recommendations for Iron (mg/day)

Life Stage Age RDA for menUL for menRDA for women UL for women
Infants 0-6 months0.3 (AI)400.3 (AI)40
Infants 6-12 months 11401140
Children 1-3 years 740740
Children4-8 years 10401040
Children 9-13 years 840840
Adolescents 14-18 years 11451545
Adults 19-50 years 8451845
Adults 51-70 years 845845
Adults > 70 years 845845
Pregnancy 14-18 years--2745
Pregnancy 19-50 years--2745
Breast-feeding 14-18 years--1045
Breast-feeding 19-50 years--945
For Table Legend & Data Sources Information click here.

Best food sources of Iron

FoodServing Amount of Iron (mg)% of RDA
for men
Rating % of RDA
for women
Rating
Clam, cooked3 oz (85g)23.8297.5Excellent132.2Excellent
Cuttlefish, cooked3 oz (85g)9.2114.8Excellent51Excellent
Octopus, cooked3 oz (85g)8.1100.9Excellent44.9Excellent
Oysters3 oysters (140g)7.188.5Excellent39.3Excellent
Oats, cooked1/2 cup (117g)786.9Excellent38.6Excellent
Mussel, cooked3 oz (85g)5.771.2Excellent31.6Excellent
Beef liver, cooked3 oz (85g)5.569.1Excellent30.7Excellent
Soybeans, cooked1/2 cup (86g)4.455Excellent24.4Excellent
Pumpkin seeds1 oz (28g)4.252.5Excellent23.3Excellent
Sesame seeds1 oz (28g)4.151.3Excellent22.8Excellent
Coconut milk1/2 cup (120g)3.846.9Excellent20.8Excellent
Quail, cooked3 oz (85g)3.746.8Excellent20.8Excellent
Lentils, cooked1/2 cup (99g)3.341.3Excellent18.3Good
Abalone, cooked3 oz (85g)3.240.4Excellent17.9Good
Poppy seeds1 oz (28g)2.733.8Excellent15Good
Shrimp, cooked3 oz (85g)2.632.9Excellent14.6Good
Amaranth, cooked1/2 cup (123g)2.632.5Excellent14.4Good
Kidney beans, cooked1/2 cup (88,5g)2.632.5Excellent14.4Good
Scallops, cooked3 oz (85g)2.531.9Excellent14.2Good
Goose, cooked3 oz (85g)2.530.8Excellent13.7Good
Chickpeas, cooked1/2 cup (82g)2.429.4Excellent13.1Good
Duck, cooked3 oz (85g)2.328.7Excellent12.8Good
Lima beans, cooked1/2 cup (94g)2.328.1Excellent12.5Good
Chia seeds1 oz (28g)2.227.4Excellent12.2Good
Navy beans, cooked1/2 cup (91g)2.226.9Excellent11.9Good
Rabbit, cooked3 oz (85g)225.5Excellent11.3Good
Adzuki beans, cooked1/2 cup (100g)225Excellent11.1Good
Lamb lean, cooked3 oz (85g)224.4Excellent10.9Good
Cashew nuts1 oz (28g)1.923.5Excellent10.4Good
Chocolate 70% cocoa0.5 oz (13,3g)1.923.3Excellent10.4Good
Black beans, cooked1/2 cup (86g)1.822.5Excellent10-
Egg large2 large (100g)1.822.5Excellent10-
Pinto beans, cooked1/2 cup (85,5g)1.822.5Excellent10-
Dandelion greens1 cup (55g)1.721.3Excellent9.4-
Beef, lean3 oz (85g)1.721.2Excellent9.4-
Soy milk1 cup (250g)1.620Excellent8.9-
Spelt, cooked1/2 cup (97g)1.620Excellent8.9-
Flaxseed1 oz (28g)1.620Excellent8.9-
Turkey, cooked3 oz (85g)1.519Good8.4-
Sunflower seeds1 oz (28g)1.518.8Good8.3-
Pine Nuts1 oz (28g)1.518.8Good8.3-
Coconut meat2 oz (56g)1.417.5Good7.8-
Quinoa, cooked1/2 cup (92,5g)1.417.5Good7.8-
Carp, cooked3 oz (85g)1.417Good7.6-
Mackerel, cooked3 oz (85g)1.417Good7.6-
Hazelnuts1 oz (28g)1.316.5Good7.3-
Cumin1 tsp (2g)1.316.3Good7.2-
Green peas, cooked1/2 cup (80g)1.315.6Good6.9-
Passionfruit4 medium (72g)1.215Good6.7-
Persimmon2 medium (50g)1.215Good6.7-
Pistachios1 oz (28g)1.215Good6.7-
Turnip greens1 cup (144g)1.215Good6.7-
Chicken breast filet, cooked3 oz (85g)1.214.9Good6.6-
Herring, cooked3 oz (85g)1.214.9Good6.6-
Tuna, cooked3 oz (85g)1.113.8Good6.1-
Haddock, cooked3 oz (85g)1.113.8Good6.1-
Collards, cooked1/2 cup (95g)1.113.8Good6.1-
Barley, cooked1/2 cup (78,5g)1.113.1Good5.8-
Perch, cooked3 oz (85g)112.8Good5.7-
Beet greens1 cup (38g)112.5Good5.6-
Macadamia1 oz (28g)112.5Good5.6-
Almonds1 oz (28g)112.3Good5.4-
White rice, cooked1/2 cup (79g)111.9Good5.3-
Grouper, cooked3 oz (85g)0.911.7Good5.2-
Halibut, cooked3 oz (85g)0.911.7Good5.2-
Crayfish, cooked3 oz (85g)0.911.7Good5.2-
Brussels sprouts, cooked1/2 cup (78g)0.911.3Good5-
Currants, dried1 oz (28g)0.911.3Good5-
Mung bean sprouts1 cup (100g)0.911.3Good5-
Rye1 slice (32g)0.911.3Good5-
Blackcurrants1/2 cup (56g)0.910.8Good4.8-
Bulgur, cooked1/2 cup (91g)0.910.6Good4.7-
Swordfish, cooked3 oz (85g)0.910.6Good4.7-
Pork lean, cooked3 oz (85g)0.810.6Good4.7-
Asparagus, cooked1/2 cup (90g)0.810-4.4-
Tofu1 cup (100g)0.810-4.4-
Walnuts1 oz (28g)0.810-4.4-
Turmeric1 tsp (2g)0.810-4.4-
Crab, cooked3 oz (85g)0.89.6-4.3-
Veal lean, cooked3 oz (85g)0.89.6-4.2-
Sweet potato, cooked1/2 cup (100g)0.79-4-
Beetroot, cooked1/2 cup (85g)0.78.8-3.9-
Brazil nuts1 oz (28g)0.78.8-3.9-
Bread, mulitgrain1 slice (26g)0.78.8-3.9-
Coconut water1 cup (240g)0.78.8-3.9-
Pecans1 oz (28g)0.78.8-3.9-
Pumpkin, cooked1/2 cup (122,5g)0.78.8-3.9-
Spinach, cooked1/2 cup (90g)0.78.8-3.9-
Cocoa powder1 tsp (5g)0.78.7-3.9-
Buckwheat, cooked1/2 cup (84g)0.78.1-3.6-
Chard1 cup (36g)0.67.9-3.5-
Kale, cooked1/2 cup (65g)0.67.5-3.3-
Leek, cooked1/2 cup (52g)0.67.5-3.3-
Parsley10 springs (10g)0.67.5-3.3-
Peanuts1 oz (28g)0.67.5-3.3-
Pepper1 tsp (2g)0.67.5-3.3-
Pike, cooked3 oz (85g)0.67.4-3.3-
Boysenberries1/2 cup (66g)0.67-3.1-
Millet, cooked1/2 cup (87g)0.66.9-3.1-
Whole wheat, cooked1/2 cup (50g)0.66.9-3.1-
For Table Legend & Data Sources Information click here.

Leave a Reply

Your email address will not be published. Required fields are marked *