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Getting Enough Iron


Topic Overview

How much dietary iron is recommended each day?

Recommended daily amounts of iron from food1
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 types of food made from animals and plants. Beef and turkey are good sources of iron from meats. Beans are good sources of iron from plants.

Iron-fortified foods includes cereals.

Meat and poultry2
Serving size Iron (mg)

Beef (ground)

3 oz

2 mg

Chicken

3 oz

1 mg

Turkey

3 oz

1 mg2 mg

Fruits and vegetables2
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 grains2
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

1

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