Getting Enough Iron - Genesis HealthCare System - Zanesville, Ohio

Getting Enough Iron

Topic Overview

How much dietary iron is recommended each day?

Recommended daily amounts of iron from food footnote 1

Men

Adult

8 mg

Women

Adult (age 50 and older)

8 mg

Adult (ages 19 to 50)

18 mg

Pregnant

27 mg

Lactating

9 mg to 10 mg

Adolescents (ages 9 to 18)

Girls

8 mg to 15 mg

Boys

8 mg to 11 mg

Children (birth to age 8)

Ages 4 to 8

10 mg

Ages 1 to 3

7 mg

Infants (7 months to 1 year)

11 mg

Infants (birth to 6 months)

0.27 mg

What foods are high in iron?

You can get iron from many foods. Beef and turkey are good sources of iron from meat or animal protein. Beans are good sources of iron from plants. Iron from meat is absorbed by your body more fully than iron from plants. Some foods can decrease the amount of iron that your body will absorb. But meat and vitamin C can help your body absorb more iron from plants. Ask your doctor or registered dietitian about how to be sure you are getting enough iron.

Iron-fortified foods include cereals.

Meat and poultry footnote 2

Serving size

Iron (mg)

Beef (ground)

3 oz

2 mg

Chicken

3 oz

1 mg

Turkey

3 oz

1 mg2 mg

Fruits and vegetables footnote 2

Serving size

Iron (mg)

Beans (cooked or canned)

1 cup

1 mg5 mg

Potato (baked)

1 medium

2 mg

Raisins

1 cup

3 mg

Spinach (cooked)

1 cup

6 mg

Cereals and grains footnote 2

Serving size

Iron (mg)

Cereals (iron-fortified, ready to eat)

1 cup

4 mg18 mg

Oatmeal (instant)

1 cup

4 mg

Rice (white, enriched)

1 cup

3 mg

Credits

Current as of

Author: Healthwise Staff
Medical Review
Kathleen Romito MD - Family Medicine
Rhonda O'Brien MS, RD, CDE - Certified Diabetes Educator

References

Citations

  1. Food and Nutrition Board, Institute of Medicine (2011). Dietary reference intakes (DRIs): Recommended dietary allowances and adequate intakes, elements. Available online: http://iom.edu/Activities/Nutrition/SummaryDRIs/~/media/Files/Activity%20Files/Nutrition/DRIs/New%20Material/2_%20RDA%20and%20AI%20Values_Vitamin%20and%20Elements.pdf.
  2. U.S. Department of Agriculture, Agricultural Research Service (2012). Nutrient data laboratory. USDA National Nutrient Database for Standard Reference, Release 25. Available online: http://ndb.nal.usda.gov.

Decision Points

Our interactive Decision Points guide you through making key health decisions by combining medical information with your personal information.

You'll find Decision Points to help you answer questions about:

Interactive Tools

Get started learning more about your health!

Our Interactive Tools can help you make smart decisions for a healthier life. You'll find personal calculators and tools for health and fitness, lifestyle checkups and pregnancy.

Symptom Checker

Feeling under the weather?

Use our interactive symptom checker to evaluate your symptoms and determine appropriate action or treatment.

Symptom Checker