Recommendations for Iron (mg/day)
| Life Stage | Age | RDA for men | UL for men | RDA for women | UL for women |
|---|---|---|---|---|---|
| Infants | 0-6 months | 0.3 (AI) | 40 | 0.3 (AI) | 40 |
| Infants | 6-12 months | 11 | 40 | 11 | 40 |
| Children | 1-3 years | 7 | 40 | 7 | 40 |
| Children | 4-8 years | 10 | 40 | 10 | 40 |
| Children | 9-13 years | 8 | 40 | 8 | 40 |
| Adolescents | 14-18 years | 11 | 45 | 15 | 45 |
| Adults | 19-50 years | 8 | 45 | 18 | 45 |
| Adults | 51-70 years | 8 | 45 | 8 | 45 |
| Adults | > 70 years | 8 | 45 | 8 | 45 |
| Pregnancy | 14-18 years | – | – | 27 | 45 |
| Pregnancy | 19-50 years | – | – | 27 | 45 |
| Breast-feeding | 14-18 years | – | – | 10 | 45 |
| Breast-feeding | 19-50 years | – | – | 9 | 45 |
For Table Legend & Data Sources Information click here.
Best food sources of Iron
| Food | Serving | Amount of Iron (mg) | % of RDA for men |
Rating | % of RDA for women |
Rating |
|---|---|---|---|---|---|---|
| Clam, cooked | 3 oz (85g) | 23.8 | 297.5 | Excellent | 132.2 | Excellent |
| Cuttlefish, cooked | 3 oz (85g) | 9.2 | 114.8 | Excellent | 51 | Excellent |
| Octopus, cooked | 3 oz (85g) | 8.1 | 100.9 | Excellent | 44.9 | Excellent |
| Oysters | 3 oysters (140g) | 7.1 | 88.5 | Excellent | 39.3 | Excellent |
| Oats, cooked | 1/2 cup (117g) | 7 | 86.9 | Excellent | 38.6 | Excellent |
| Mussel, cooked | 3 oz (85g) | 5.7 | 71.2 | Excellent | 31.6 | Excellent |
| Beef liver, cooked | 3 oz (85g) | 5.5 | 69.1 | Excellent | 30.7 | Excellent |
| Soybeans, cooked | 1/2 cup (86g) | 4.4 | 55 | Excellent | 24.4 | Excellent |
| Pumpkin seeds | 1 oz (28g) | 4.2 | 52.5 | Excellent | 23.3 | Excellent |
| Sesame seeds | 1 oz (28g) | 4.1 | 51.3 | Excellent | 22.8 | Excellent |
| Coconut milk | 1/2 cup (120g) | 3.8 | 46.9 | Excellent | 20.8 | Excellent |
| Quail, cooked | 3 oz (85g) | 3.7 | 46.8 | Excellent | 20.8 | Excellent |
| Lentils, cooked | 1/2 cup (99g) | 3.3 | 41.3 | Excellent | 18.3 | Good |
| Abalone, cooked | 3 oz (85g) | 3.2 | 40.4 | Excellent | 17.9 | Good |
| Poppy seeds | 1 oz (28g) | 2.7 | 33.8 | Excellent | 15 | Good |
| Shrimp, cooked | 3 oz (85g) | 2.6 | 32.9 | Excellent | 14.6 | Good |
| Amaranth, cooked | 1/2 cup (123g) | 2.6 | 32.5 | Excellent | 14.4 | Good |
| Kidney beans, cooked | 1/2 cup (88,5g) | 2.6 | 32.5 | Excellent | 14.4 | Good |
| Scallops, cooked | 3 oz (85g) | 2.5 | 31.9 | Excellent | 14.2 | Good |
| Goose, cooked | 3 oz (85g) | 2.5 | 30.8 | Excellent | 13.7 | Good |
| Chickpeas, cooked | 1/2 cup (82g) | 2.4 | 29.4 | Excellent | 13.1 | Good |
| Duck, cooked | 3 oz (85g) | 2.3 | 28.7 | Excellent | 12.8 | Good |
| Lima beans, cooked | 1/2 cup (94g) | 2.3 | 28.1 | Excellent | 12.5 | Good |
| Chia seeds | 1 oz (28g) | 2.2 | 27.4 | Excellent | 12.2 | Good |
| Navy beans, cooked | 1/2 cup (91g) | 2.2 | 26.9 | Excellent | 11.9 | Good |
| Rabbit, cooked | 3 oz (85g) | 2 | 25.5 | Excellent | 11.3 | Good |
| Adzuki beans, cooked | 1/2 cup (100g) | 2 | 25 | Excellent | 11.1 | Good |
| Lamb lean, cooked | 3 oz (85g) | 2 | 24.4 | Excellent | 10.9 | Good |
| Cashew nuts | 1 oz (28g) | 1.9 | 23.5 | Excellent | 10.4 | Good |
| Chocolate 70% cocoa | 0.5 oz (13,3g) | 1.9 | 23.3 | Excellent | 10.4 | Good |
| Black beans, cooked | 1/2 cup (86g) | 1.8 | 22.5 | Excellent | 10 | – |
| Egg large | 2 large (100g) | 1.8 | 22.5 | Excellent | 10 | – |
| Pinto beans, cooked | 1/2 cup (85,5g) | 1.8 | 22.5 | Excellent | 10 | – |
| Dandelion greens | 1 cup (55g) | 1.7 | 21.3 | Excellent | 9.4 | – |
| Beef, lean | 3 oz (85g) | 1.7 | 21.2 | Excellent | 9.4 | – |
| Soy milk | 1 cup (250g) | 1.6 | 20 | Excellent | 8.9 | – |
| Spelt, cooked | 1/2 cup (97g) | 1.6 | 20 | Excellent | 8.9 | – |
| Flaxseed | 1 oz (28g) | 1.6 | 20 | Excellent | 8.9 | – |
| Turkey, cooked | 3 oz (85g) | 1.5 | 19 | Good | 8.4 | – |
| Sunflower seeds | 1 oz (28g) | 1.5 | 18.8 | Good | 8.3 | – |
| Pine Nuts | 1 oz (28g) | 1.5 | 18.8 | Good | 8.3 | – |
| Coconut meat | 2 oz (56g) | 1.4 | 17.5 | Good | 7.8 | – |
| Quinoa, cooked | 1/2 cup (92,5g) | 1.4 | 17.5 | Good | 7.8 | – |
| Carp, cooked | 3 oz (85g) | 1.4 | 17 | Good | 7.6 | – |
| Mackerel, cooked | 3 oz (85g) | 1.4 | 17 | Good | 7.6 | – |
| Hazelnuts | 1 oz (28g) | 1.3 | 16.5 | Good | 7.3 | – |
| Cumin | 1 tsp (2g) | 1.3 | 16.3 | Good | 7.2 | – |
| Green peas, cooked | 1/2 cup (80g) | 1.3 | 15.6 | Good | 6.9 | – |
| Passionfruit | 4 medium (72g) | 1.2 | 15 | Good | 6.7 | – |
| Persimmon | 2 medium (50g) | 1.2 | 15 | Good | 6.7 | – |
| Pistachios | 1 oz (28g) | 1.2 | 15 | Good | 6.7 | – |
| Turnip greens | 1 cup (144g) | 1.2 | 15 | Good | 6.7 | – |
| Chicken breast filet, cooked | 3 oz (85g) | 1.2 | 14.9 | Good | 6.6 | – |
| Herring, cooked | 3 oz (85g) | 1.2 | 14.9 | Good | 6.6 | – |
| Tuna, cooked | 3 oz (85g) | 1.1 | 13.8 | Good | 6.1 | – |
| Haddock, cooked | 3 oz (85g) | 1.1 | 13.8 | Good | 6.1 | – |
| Collards, cooked | 1/2 cup (95g) | 1.1 | 13.8 | Good | 6.1 | – |
| Barley, cooked | 1/2 cup (78,5g) | 1.1 | 13.1 | Good | 5.8 | – |
| Perch, cooked | 3 oz (85g) | 1 | 12.8 | Good | 5.7 | – |
| Beet greens | 1 cup (38g) | 1 | 12.5 | Good | 5.6 | – |
| Macadamia | 1 oz (28g) | 1 | 12.5 | Good | 5.6 | – |
| Almonds | 1 oz (28g) | 1 | 12.3 | Good | 5.4 | – |
| White rice, cooked | 1/2 cup (79g) | 1 | 11.9 | Good | 5.3 | – |
| Grouper, cooked | 3 oz (85g) | 0.9 | 11.7 | Good | 5.2 | – |
| Halibut, cooked | 3 oz (85g) | 0.9 | 11.7 | Good | 5.2 | – |
| Crayfish, cooked | 3 oz (85g) | 0.9 | 11.7 | Good | 5.2 | – |
| Brussels sprouts, cooked | 1/2 cup (78g) | 0.9 | 11.3 | Good | 5 | – |
| Currants, dried | 1 oz (28g) | 0.9 | 11.3 | Good | 5 | – |
| Mung bean sprouts | 1 cup (100g) | 0.9 | 11.3 | Good | 5 | – |
| Rye | 1 slice (32g) | 0.9 | 11.3 | Good | 5 | – |
| Blackcurrants | 1/2 cup (56g) | 0.9 | 10.8 | Good | 4.8 | – |
| Bulgur, cooked | 1/2 cup (91g) | 0.9 | 10.6 | Good | 4.7 | – |
| Swordfish, cooked | 3 oz (85g) | 0.9 | 10.6 | Good | 4.7 | – |
| Pork lean, cooked | 3 oz (85g) | 0.8 | 10.6 | Good | 4.7 | – |
| Asparagus, cooked | 1/2 cup (90g) | 0.8 | 10 | – | 4.4 | – |
| Tofu | 1 cup (100g) | 0.8 | 10 | – | 4.4 | – |
| Walnuts | 1 oz (28g) | 0.8 | 10 | – | 4.4 | – |
| Turmeric | 1 tsp (2g) | 0.8 | 10 | – | 4.4 | – |
| Crab, cooked | 3 oz (85g) | 0.8 | 9.6 | – | 4.3 | – |
| Veal lean, cooked | 3 oz (85g) | 0.8 | 9.6 | – | 4.2 | – |
| Sweet potato, cooked | 1/2 cup (100g) | 0.7 | 9 | – | 4 | – |
| Beetroot, cooked | 1/2 cup (85g) | 0.7 | 8.8 | – | 3.9 | – |
| Brazil nuts | 1 oz (28g) | 0.7 | 8.8 | – | 3.9 | – |
| Bread, mulitgrain | 1 slice (26g) | 0.7 | 8.8 | – | 3.9 | – |
| Coconut water | 1 cup (240g) | 0.7 | 8.8 | – | 3.9 | – |
| Pecans | 1 oz (28g) | 0.7 | 8.8 | – | 3.9 | – |
| Pumpkin, cooked | 1/2 cup (122,5g) | 0.7 | 8.8 | – | 3.9 | – |
| Spinach, cooked | 1/2 cup (90g) | 0.7 | 8.8 | – | 3.9 | – |
| Cocoa powder | 1 tsp (5g) | 0.7 | 8.7 | – | 3.9 | – |
| Buckwheat, cooked | 1/2 cup (84g) | 0.7 | 8.1 | – | 3.6 | – |
| Chard | 1 cup (36g) | 0.6 | 7.9 | – | 3.5 | – |
| Kale, cooked | 1/2 cup (65g) | 0.6 | 7.5 | – | 3.3 | – |
| Leek, cooked | 1/2 cup (52g) | 0.6 | 7.5 | – | 3.3 | – |
| Parsley | 10 springs (10g) | 0.6 | 7.5 | – | 3.3 | – |
| Peanuts | 1 oz (28g) | 0.6 | 7.5 | – | 3.3 | – |
| Pepper | 1 tsp (2g) | 0.6 | 7.5 | – | 3.3 | – |
| Pike, cooked | 3 oz (85g) | 0.6 | 7.4 | – | 3.3 | – |
| Boysenberries | 1/2 cup (66g) | 0.6 | 7 | – | 3.1 | – |
| Millet, cooked | 1/2 cup (87g) | 0.6 | 6.9 | – | 3.1 | – |
| Whole wheat, cooked | 1/2 cup (50g) | 0.6 | 6.9 | – | 3.1 | – |
For Table Legend & Data Sources Information click here.