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HomeKnowledge CenterWellness LibraryGetting Enough Iron
Getting Enough Iron
Overview
What is the recommended daily amount of iron?
The recommended daily amount of iron varies by age and sex. Most people need the following amount of iron each day.footnote 1
Recommended daily amount of iron from food
Group
Life stage/age
Amount of daily iron (mg)
Men
Adult (19 and older)
8
Women
Adult (ages 51 and older)
Adult (ages 19 to 50)
Pregnant
Lactating
8
18
27
9 to 10
Adolescents (ages 9 to 18)
Girls
Boys
8 to 15
8 to 11
Children (ages 1 to 8)
Ages 4 to 8
Ages 1 to 3
10
7
Infants (birth to 1 year)
7 months to 1 year
Birth to 6 months
11
0.27
What foods are high in iron?
The foods you eat contain nutrients, such as vitamins and minerals. Iron is a nutrient. Your body needs the right amount to stay healthy and work as it should. You can use the list below to help you make choices about which foods to eat.
Here are some foods that contain iron. They have 1 to 2 milligrams of iron per serving.
Fruits
Figs (dried), 5 figs
Vegetables
Asparagus (canned), 6 spears
Collard, beet, Swiss chard, or turnip greens, 1 cup
Dried peas, cooked, ½ cup
Seaweed, spirulina (dried), ¼ cup
Spinach, (cooked) ½ cup or (raw) 1 cup
Grains
Cereals, fortified with iron, 1 cup
Grits (instant, cooked), fortified with iron, ½ cup
Meats and other protein foods
Beans (kidney, lima, navy, white), canned or cooked, ½ cup
Beef or lamb, 3 oz
Chicken giblets, 3 oz
Chickpeas (garbanzo beans), ½ cup
Liver of beef, lamb, or pork, 3 oz
Oysters (cooked), 3 oz
Sardines (canned), 3 oz
Soybeans (boiled), ½ cup
Tofu (firm), ½ cup
Work with your doctor to find out how much of this nutrient you need. Depending on your health, you may need more or less of it in your diet.
References
References
Citations
Food and Nutrition Board, et al. (2011). Dietary reference intakes (DRIs): Recommended dietary allowances and adequate intakes, elements. National Institutes of Health. https://www.ncbi.nlm.nih.gov/books/NBK56068/table/summarytables.t3/?report=objectonly. Accessed October 29, 2019.
Current as of: September 8, 2021
Author: Healthwise Staff
Medical Review:Kathleen Romito MD - Family Medicine & Rhonda O'Brien MS, RD, CDE - Certified Diabetes Educator
This information does not replace the advice of a doctor. Healthwise, Incorporated, disclaims any warranty or liability for your use of this information. Your use of this information means that you agree to the Terms of Use. Learn how we develop our content.
To learn more about Healthwise, visit Healthwise.org.
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