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Iron Rich Sources of Food & Daily Values

Iron is among the most common elements in the earth and also incredibly important to the function of the human body. Many types of food contain all of the iron most people need to function normally. Iron provides for the creation of proteins such as myoglobin and hemoglobin, essential transporters of oxygen in the bloodstream. Proper levels of iron must be maintained in the body. Lack of iron can cause anemia, and too much iron can have toxic effects.

  1. Fish and Seafood

    • A serving of sardines provides 4.5 mg, or 27 percent of the recommended daily allowance, of iron. Shrimp provides 5.0 mg of iron, or 28 percent of the RDA in one serving. A single serving of mussels provides 7 mg of iron, or 39 percent of the RDA of iron. Almost all types of seafood provide at least 1 mg of iron per serving.

    Poultry, Beef and Organ Meats

    • Lean beef contains 2.5 mg of iron per serving, or 16 percent of the RDA. Turkey provides 1.6 mg, or 11 percent of RDA, of iron. Organ meats are also all very high in iron, and each serving of foods such as liver and kidney can provide as much as 44 percent of the RDA, or 8 mg.

    Nuts and Seeds

    • Nuts and seeds pack a high percentage of iron, protein and monounsaturated fats in each small serving. One serving of most nuts and seeds can make up half or more of the daily requirement of iron. For example, sesame seeds provide 10 mg of the nutrient, or 55 percent of the RDA. Cashew nuts supply 6.2 mg of iron, or 32 percent of the RDA. All nuts and seeds are nutritionally dense foods, and can be used as grab-and-go snacks to help supplement your daily mineral and protein needs.

    Vegetables

    • Getting adequate iron is of particular importance to vegetarians. In addition to nuts and seeds, vegetarians have a variety of vegetables to choose from to make sure they are getting enough iron in their diet. Legumes, such as peas and beans, are excellent sources of iron. Red kidney beans supply 2.5 mg of the nutrient, or 14 percent of the RDA, in a single serving. Leafy green vegetables such as spinach, turnip greens and collards are also high in iron. One serving of spinach contains 6 mg, or 32 percent of the RDA, of iron.

    Serving Sizes and the RDA for Men, Women and Children

    • All serving sizes listed above are 100 grams each. All RDA's listed above correspond to the RDA of iron for adult men. The Centers for Disease Control recommend that infants and children receive between 7 and 11 mg of iron daily to remain healthy. Adult men should get at least 8 mg of iron in their diets per day. Adult women should get 8 to 18 mg of iron each day, with pregnant women receiving at least 27 mg per day to support pregnancy and prenatal health.

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