Iron
Iron is an essential component of proteins involved in oxygen
transport and the regulation of cell growth, two-thirds of which is
found in hemoglobin.
The Recommended Dietary Allowances of Iron consumption per
day for these specific age groups are as follows:
Age
(years)
14 to 18
19 to 50
51+
Males
(mg/day)
11
8
8
Females
(mg/day)
15
18
8
Pregnancy
(mg/day)
27
27
N/A
Lactation
(mg/day)
10
9
N/A
Iron deficiency has been labeled the number one nutritional disorder by the World Health
Organization. Approximately 30% of the world’s population has iron deficiency anemia,
which is the advanced stage of iron depletion in the body. The following are signs of iron
deficiency anemia:
-
Feeling tired and weak
Decreased work and school performance
Slow cognitive and social development
during childhood
Difficulty maintaining body temperature
Decreased immune function, which increases
susceptibility to infection
Glossitis (an inflamed tongue)
Because of the key part that Iron plays in the body’s ability to function, it is important
that you consume the proper amount of Iron each day. The following foods are sources
of iron:
Animal Based Foods
Food Description
Chicken liver, cooked, 3 ½ oz.
Oysters, breaded and fried, 6 pieces
Beef, chuck, lean only, braised, 3 oz.
Clams, breaded, fried, ¾ cup
Beef, tenderloin, roasted, 3 oz.
Turkey, dark meat, roasted, 3 ½ oz.
Beef, eye of round, roasted, 3 oz.
Turkey, light meat, roasted, 3 ½ oz.
Chicken, leg, meat only, roasted, 3 ½ oz.
Milligrams
per serving
12.8
4.5
3.2
3.0
3.0
2.3
2.2
1.6
1.3
%DV*
70%
25%
20%
15%
15%
10%
10%
8%
6%
Halibut, cooked, dry heat, 3 oz.
Crab, blue crab, cooked, moist heat, 3 oz.
Pork, loin, broiled, 3 oz.
Tuna, white, canned in water, 3 oz.
Shrimp, mixed species, cooked, moist heat, 4 large
0.9
0.8
0.8
0.8
0.7
6%
4%
4%
4%
4%
Non-Animal Based Foods
Food Description
Ready-to-eat cereal, 100% iron fortified, ¾ cup
Oatmeal, instant, fortified, prepared with water, 1 cup
Soybeans, mature, boiled, 1 cup
Lentils, boiled, 1 cup
Quinoa, cooked, 1 cup
Beans, kidney, mature, boiled, 1 cup
Chickpeas, cooked, 1 cup
Beans, lima, large, mature, boiled, 1 cup
Beans, navy, mature, boiled, 1 cup
Ready-to-eat cereal, 25% iron fortified, ¾ cup
Veggie Burger, commercial, 1 patty
Swiss chard, cooked, 1 cup
Tempeh, 1 cup
Beans, black, mature, boiled, 1 cup
Beans, pinto, mature, boiled, 1 cup
Molasses, blackstrap, 1 Tbsp
Tofu, raw, firm, ½ cup
Bagel, enriched, 3 oz.
Turnip greens, cooked, 1 cup
Spinach, boiled, drained, ½ cup
Prune juice, 8 oz.
Beet greens, cooked, 1 cup
Tahini, 2 Tbsp
Spinach, canned, drained, solids, ½ cup
Cashews, ¼ cup
Figs, dried, 5 medium
Seitan, 4 oz.
Spinach, frozen, chopped, boiled, ½ cup
Black-eyes peas (cowpeas), boiled, 1 cup
Bok choy, cooked, 1 cup
Bulgar, cooked, 1 cup
Apricots, dried, 10 halves
Grits, white, enriched, quick, prepared with water, 1 cup
Raisins, seedless, packed, ½ cup
Milligrams
per serving
18.0
10.0
8.8
6.6
6.3
5.2
4.7
4.5
4.5
4.5
1.1-4.5
4.0
3.8
3.6
3.6
3.5
3.4
3.2
3.2
3.2
3.0
2.7
2.6
2.5
2.0
2.0
2.0
1.9
1.8
1.8
1.7
1.6
1.5
1.5
%DV*
100%
60%
50%
35%
35%
25%
26%
25%
25%
25%
6-25%
22%
21%
20%
20%
20%
20%
20%
20%
20%
17%
15%
14%
10%
11%
11%
11%
10%
10%
10%
9%
9%
8%
8%
Potato, 1 large
1.4
8%
Soy yogurt, 6 oz.
Tomato juice, 8 oz.
Veggie hot dog, 1
Almonds, ¼ cup
Peas, cooked, 1 cup
Green beans, cooked, 1 cup
Kale, cooked, 1 cup
Sesame seeds, 2 Tbsp
Sunflower seeds, ¼ cup
Broccoli, cooked, 1 cup
Brussels sprouts, cooked, 1 cup
Millet, cooked, 1 cup
Prunes, 5 medium
Watermelon, 1/8 medium
Whole wheat bread, 1 slice
White bread, enriched, 1 slice
1.4
1.4
1.4
1.3
1.3
1.2
1.2
1.2
1.2
1.1
1.1
1.0
1.0
1.0
0.9
0.9
*DV = Daily Value
UNCW Health Promotion • Student Recreation Center 104
910-962-4135
www.uncw.edu/healthpromo
Sources:
1. http://ods.od.nih.gov/factsheets/iron.asp
8%
8%
8%
7%
7%
7%
7%
7%
7%
6%
6%
6%
6%
6%
6%
6%