Getting Enough Iron
Topic Overview
How much dietary iron is recommended each day?
Recommended daily amounts of iron from food footnote 1Men | Adult | 8 mg |
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Women | Adult (age 50 and older) | 8 mg |
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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 |
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Boys | 8 mg to 11 mg |
Children (birth to age 8) | Ages 4 to 8 | 10 mg |
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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.
Protein foods footnote 2 | Serving size | Iron (mg) |
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Beans, cooked | ¾ cup (175 mL) | 2.6–4.9 |
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Ground meat (beef, lamb), cooked | 2½ oz (75 g) | 1.3–2.2 |
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Chicken, cooked | 2½ oz (75 g) | 0.4–2.0 |
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Tofu, cooked | ¾ cup (175 mL) | 2.4–8.0 |
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Turkey, cooked | 2½ oz (75 mg) | 0.3–0.8 |
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Vegetables and fruits footnote 2 | Serving size | Iron (mg) |
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Potato with skin, cooked | 1 medium | 1.3–1.9 |
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Prune juice | ½ cup (125 mL) | 1.6 |
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Spinach (cooked) | ½ cup (125 mL) | 2.0–3.4 |
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Whole grain foods footnote 2 | Serving size | Iron (mg) |
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Cereal, dry | 30 g (check label for serving size) | 4.0–4.3 |
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Oatmeal (instant), cooked | ¾ cup (175 mL) | 4.5–6.6 |
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Pasta, egg noodles, enriched, cooked | ½ cup (125 mL) | 1.3 |
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References
Citations
- Health Canada (2005). Dietary reference intakes: Reference values for elements. Available online: http://www.hc-sc.gc.ca/fn-an/nutrition/reference/table/ref_elements_tbl-eng.php.
- Health Canada (2008). Nutrient value of some common foods. Ottawa: Health Canada. Also available online: http://www.hc-sc.gc.ca/fn-an/nutrition/fiche-nutri-data/nutrient_value-valeurs_nutritives-eng.php.
Credits
Current as of: December 17, 2020
Author: Healthwise Staff
Medical Review:
Kathleen Romito MD - Family Medicine
Anne C. Poinier MD - Internal Medicine
Rhonda O'Brien MS, RD, CDE - Certified Diabetes Educator
Colleen O'Connor PhD, RD - Registered Dietitian
Current as of: December 17, 2020
Author: Healthwise Staff
Medical Review:Kathleen Romito MD - Family Medicine & Anne C. Poinier MD - Internal Medicine & Rhonda O'Brien MS, RD, CDE - Certified Diabetes Educator & Colleen O'Connor PhD, RD - Registered Dietitian
Health Canada (2005). Dietary reference intakes: Reference values for elements. Available online: http://www.hc-sc.gc.ca/fn-an/nutrition/reference/table/ref_elements_tbl-eng.php.
Health Canada (2008). Nutrient value of some common foods. Ottawa: Health Canada. Also available online: http://www.hc-sc.gc.ca/fn-an/nutrition/fiche-nutri-data/nutrient_value-valeurs_nutritives-eng.php.
