Iron is a mineral that is naturally present in many foods, added to some food products, and available as a dietary supplement. Iron is an essential component of hemoglobin, an erythrocyte protein that transfers oxygen from the lungs to the tissues. As a component of myoglobin, a protein that provides oxygen to muscles, iron supports metabolism. Iron is also necessary for growth, development, normal cellular functioning, and synthesis of some hormones and connective tissue.
Recommended Dietary Allowances (RDAs) for Iron
| Age | Male | Female | Pregnancy | Lactation |
|---|---|---|---|---|
| Birth to 6 months | 0.27 mg* | 0.27 mg* | ||
| 7–12 months | 11 mg | 11 mg | ||
| 1–3 years | 7 mg | 7 mg | ||
| 4–8 years | 10 mg | 10 mg | ||
| 9–13 years | 8 mg | 8 mg | ||
| 14–18 years | 11 mg | 15 mg | 27 mg | 10 mg |
| 19–50 years | 8 mg | 18 mg | 27 mg | 9 mg |
| 51+ years | 8 mg | 8 mg |
Sources of Iron
In the United States, Canada, and many other countries, wheat and other flours are fortified with iron. Infant formulas are fortified with 12 mg iron per liter.
| Food | Milligrams per serving |
Percent DV* |
|---|---|---|
| Breakfast cereals, fortified with 100% of the DV for iron, 1 serving | 18 | 100 |
| Oysters, eastern, cooked with moist heat, 3 ounces | 8 | 44 |
| White beans, canned, 1 cup | 8 | 44 |
| Chocolate, dark, 45%–69% cacao solids, 3 ounces | 7 | 39 |
| Beef liver, pan fried, 3 ounces | 5 | 28 |
| Lentils, boiled and drained, ½ cup | 3 | 17 |
| Spinach, boiled and drained, ½ cup | 3 | 17 |
| Tofu, firm, ½ cup | 3 | 17 |
| Kidney beans, canned, ½ cup | 2 | 11 |
| Sardines, Atlantic, canned in oil, drained solids with bone, 3 ounces | 2 | 11 |
| Chickpeas, boiled and drained, ½ cup | 2 | 11 |
| Tomatoes, canned, stewed, ½ cup | 2 | 11 |
| Beef, braised bottom round, trimmed to 1/8″ fat, 3 ounces | 2 | 11 |
| Potato, baked, flesh and skin, 1 medium potato | 2 | 11 |
| Cashew nuts, oil roasted, 1 ounce (18 nuts) | 2 | 11 |
| Green peas, boiled, ½ cup | 1 | 6 |
| Chicken, roasted, meat and skin, 3 ounces | 1 | 6 |
| Rice, white, long grain, enriched, parboiled, drained, ½ cup | 1 | 6 |
| Bread, whole wheat, 1 slice | 1 | 6 |
| Bread, white, 1 slice | 1 | 6 |
| Raisins, seedless, ¼ cup | 1 | 6 |
| Spaghetti, whole wheat, cooked, 1 cup | 1 | 6 |
| Tuna, bluefin, fresh, cooked with dry heat, 3 ounces | 1 | 6 |
| Turkey, roasted, breast meat and skin, 3 ounces | 1 | 6 |
| Nuts, pistachio, dry roasted, 1 ounce (49 nuts) | 1 | 6 |
| Broccoli, boiled and drained, ½ cup | 1 | 6 |
| Egg, hard boiled, 1 large | 1 | 6 |
| Rice, brown, long or medium grain, cooked, 1 cup | 1 | 6 |
| Cheese, cheddar, 1.5 ounces | 0 | 0 |
| Cantaloupe, diced, ½ cup | 0 | 0 |
| Mushrooms, white, sliced and stir-fried, ½ cup | 0 | 0 |
| Cheese, cottage, 2% milk fat, ½ cup | 0 | 0 |
| Milk, 1 cup | 0 | 0 |
Iron is available in many dietary supplements.
