Iron

Iron is an important mineral that is contained within the hemoglobin molecule, which carries the oxygen in every red blood cell. It can be obtained from various foods such as, liver, red meats, leafy greens, nuts and seeds. The absorption rate of this mineral can vary from one food source to another. Vegetable-based sources high in a chemical called phytate have a lower absorption rate than beef, since the latter has the mineral bound into the protein issues. If you are doing a low-protein diet, there is a risk of lower utilization of this mineral.

For women who experience heavy blood loss during menstrual periods, you may need to consider iron supplementation. But of course, it may still vary depending on one’s individual body needs, as recommended by your physician.

It is also important to note that little or too much intake of this mineral may cause problems. Too much can be toxic to women (even men) who do not have regular menstrual periods. According to some scientists, intake beyond what is needed by the body may increase the risk of heart diseases and some infections.

Check out the following tables:

Recommended Dietary Allowances for Adults:

Age Males(mg/day) Females(mg/day) Pregnancy(mg/day) Lactation(mg/day)
7 to 12 months 11 11 N/A N/A
1 to 3 years 7 7 N/A N/A
4 to 8 years 10 10 N/A N/A
9 to 13 years 8 8 N/A N/A
14 to 18 years 11 15 27 10
19 to 50 years 8 18 27 9
51+ years 8 8 N/A N/A


There are two forms of dietary iron: heme and nonheme. The Heme type is derived from hemoglobin, the protein in red blood cells that delivers oxygen to cells. This is commonly found in animal foods that originally contained hemoglobin, such as red meats, fish, and poultry.

The Nonheme type is sourced from plant foods such as, lentils and beans. This is the form that could be found in foods that are enriched and fortified with this mineral. It should also be noted that the Heme type is absorbed better by the body than the nonheme type; however, most dietary iron is in nonheme form.

The following tables enumerate food sources for both Heme and Nonheme types:

Selected Food Sources of Heme Iron:

Food Milligrams per serving % DV*
Chicken liver, cooked 3½ ounces 12.8 70
Oysters, breaded and fried,6 pieces 4.5 25
Beef, chuck, lean only, braised, 3 ounces 3.2 20
Clams, breaded, fried, ¾ cup3.0 15
Beef, tenderloin, roasted, 3 ounces 3.0 15
Turkey, dark meat, roasted, 3½ ounces 2.3 10
Beef, eye of round, roasted, 3 ounces 2.2 10
Turkey, light meat, roasted, 3½ ounces 1.6 8
Chicken, leg, meat only, roasted, 3½ ounces 1.3 6
Tuna, fresh bluefin, cooked, dry heat, 3 ounces 1.1 6
Chicken, breast, roasted, 3 ounces 1.1 6
Halibut, cooked, dry heat, 3 ounces 0.9 6
Crab, blue crab, cooked, moist heat, 3 ounces 0.8 4
Pork, loin, broiled, 3 ounces 0.8 4
Tuna, white, canned in water, 3 ounces 0.8 4
Shrimp, mixed species, cooked, moist heat, 4 large 0.7 4

Selected Food Sources of Nonheme Iron:

Food Milligrams per serving % DV*
Ready-to-eat cereal, 100% iron fortified, ¾ cup 18.0 100
Oatmeal, instant, fortified, prepared with water, 1 cup

10.0

 60
Soybeans, mature, boiled, 1 cup 8.8 50
Lentils, boiled, 1 cup 6.6 35
Beans, kidney, mature, boiled, 1 cup 5.2

25

Beans, lima, large, mature, boiled, 1 cup 4.5

25

Beans, navy, mature, boiled, 1 cup 4.5

25

Ready-to-eat cereal, 25% iron fortified, ¾ cup 4.5 25
Beans, black, mature, boiled, 1 cup 3.6

20

Beans, pinto, mature, boiled, 1 cup 3.6

20

Molasses, blackstrap, 1 tablespoon 3.5

20

Tofu, raw, firm, ½ cup 3.4 20
Spinach, boiled, drained, ½ cup 3.2

20

Spinach, canned, drained solids, ½ cup 2.5

10

Black-eyed peas (cowpeas), boiled, 1 cup 1.8

10

Spinach, frozen, chopped, boiled, ½ cup 1.9

10

Grits, white, enriched, quick, prepared with water, 1 cup

1.5

 8
Raisins, seedless, packed, ½ cup 1.5

8

Whole wheat bread, 1 slice 0.9 6
White bread, enriched, 1 slice 0.9 6

*DV = Daily Value. DVs are reference numbers developed by the Food and Drug Administration (FDA) to help consumers determine if a food contains a lot or a little of a specific nutrient. The FDA requires all food labels to include the percent DV (%DV) for iron. The percent DV tells you what percent of the DV is provided in one serving. The DV for iron is 18 milligrams (mg).

A food providing 5% of the DV or less is a low source while a food that provides 10-19% of the DV is a good source. A food that provides 20% or more of the DV is high in that nutrient. It is important to remember that foods that provide lower percentages of the DV also contribute to a healthful diet.


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