Iron Fact Sheet
Prepared by Shelly Asplin, MA, RD LMNT, 2010
Top Two Reasons to Consume Adequate Iron:
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Hemoglobin production
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Avoiding deficiency symptoms
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Anemia
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Weakness
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Feeling tired
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Shortness of breath
How much iron per day?
Recommended Dietary Allowances for Iron for Infants (7-12 months), Children and Adults
| Age | Male (mg/day) | Female (mg/day) | Pregnant (mg/day) | Lactating (mg/day) |
| 7-12 months | 11 | 11 | N/A | N/A |
| 1-3 years | 7 | 7 | N/A | N/A |
| 4-8 years | 10 | 10 | N/A | N/A |
| 9-13 years | 8 | 8 | N/A | N/A |
| 14-18 years | 11 | 15 | 27 | 10 |
| 19-50 years | 8 | 18 | 27 | 9 |
| 51+ years | 8 | 8 | N/A | N/A |
Tolerable Upper Intake Levels (ULs) for Iron for Infants (7-12 months), Children and Adults
| Age | Male (mg/day) | Female (mg/day) | Pregnancy (mg/day) | Lactation (mg/day) |
| 7-12 months | 40 | 40 | N/A | N/A |
| 1-13 years | 40 | 40 | N/A | N/A |
Food Sources
Sources of Heme-Iron
| Food | Iron (mg) | %DV |
| Beef, chuck, lean only, braised, 3 ounces | 3.2 | 20.00% |
| Beef, tenderloin, roasted, 3 ounces | 3.0 | 15.00% |
| Beef, eye of round, roasted, 3 ounces | 2.2 | 10.00% |
| Turkey, light meat, roasted, 3½ ounces | 1.6 | 8.00% |
| Chicken, leg, meat only, roasted, 3½ ounces | 1.3 | 6.00% |
| Tuna, fresh bluefin, cooked, dry heat, 3 ounces | 1.1 | 6.00% |
| Chicken, breast, roasted, 3 ounces | 1.1 | 6.00% |
| Halibut, cooked, dry heat, 3 ounces | 0.9 | 6.00% |
| Pork, loin, broiled, 3 ounces | 0.8 | 4.00% |
| Tuna, white, canned in water, 3 ounces | 0.8 | 4.00% |
Sources of Non-Heme Iron
| Food | Iron (mg) | %DV |
| Ready-to-eat cereal, ¾ cup | 18 | 100.00% |
| Chex Cereal, ¾ cup | 9 | 50.00% |
| Soybeans, mature, boiled, 1 cup | 8.8 | 50.00% |
| Beans, kidney, mature, boiled, 1 cup | 5.2 | 25.00% |
| Molasses, blackstrap, 1 tablespoon | 3.5 | 20.00% |
| Spinach, boiled, drained, ½ cup | 1.9 | 10.00% |
| Grits, white, enriched, quick, prepared with water, 1 cup | 1.5 | 8.00% |
*DV = Daily Value. DV’s are developed by the FDA to help consumers know how much of a specific nutrient is in a food.
Labs to check folate: Iron
Adapted from the following resources:
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NIH Office Of Dietary Supplements. http://ods.od.nih.gov/factsheets/iron.asp
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U.S. Department of Agriculture, Agricultural Research Service. 2003. USDA Nutrient Database for Standard Reference, Release 16. Nutrient Data Laboratory Home Page, http://www.nal.usda.gov/fnic/foodcomp
Disclaimer: This information is not a substitute for medical advice. Consult with a health care provider before making changes to your health care regimen.
Reviewed 2/19/2013
