Daily Iron Requirement

Iron rich foods...

Daily Iron Requirement

The requirement of iron in the following table is given in terms of Reference Nutrient Intake (RNI), the amount of iron which is enough for at least 97% of the population.

Age	RNI (mg)	Age	RNI (mg)
0 to 3 months	1.7	Men 11 - 18 yrs	11.3
4 to 6 months	4.3	Men 19 + yrs	8.7
7 to 12 months	7.8	Women 11 - 49 yrs	14.8
1 to 3 yrs	6.9	Women 50 + yrs	8.7
4 to 6 yrs	6.1
7 to 10 yrs	8.7

You can plan your daily meals to take in the amount of iron recommended in the above table.

Iron rich foods...pork.

COMBINED DISHES

What are some examples of iron-rich foods?

COMBINED DISHES

• Beans, white, dry, canned, with tomato sauce 250 ml, 4.9 mg
• Beans, white, dry, canned, with wieners 250 ml, 5.0 mg
• Beef pot pie, baked (10 cm) 1 pie, 4.1 mg
• Cabbage rolls with meat 2 rolls, 2.1 mg
• Chili con carne, with canned beans 250 ml, 4.5 mg
• Chili con carne, without beans 250 ml, 3.8 mg
• Poultry pot pie (10 cm) 1 pie, 3.0 mg
• Spaghetti with meat balls and tomato sauce 250 ml, 3.9 mg

Iron rich foods....daily-iron-requirement.

LIVER AND KIDNEY

What are some examples of iron-rich foods?

Here are the lists :
(Conversions: 250 ml = 1 cup; 15 ml = 1 tablespoon)

LIVER AND KIDNEY

• Beef kidney (8 cm x 6 cm x 8 cm) 3 slices, 11.8 mg
• Beef liver, fried 3 oz., 8.0 mg
• Calf liver, fried 3 slices, 13.0 mg
• Chicken liver, fried 3 medium, 7.7 mg
• Pork kidney 3 slices, 7.2 mg
• Pork liver 3 slices, 7.2 mg

Iron Rich Foods...combined-dishes.

POULTRY

What are some examples of iron-rich foods? Here are the lists :
(Conversions: 250 ml = 1 cup; 15 ml = 1 tablespoon)

POULTRY

• Chicken, white meat 76 g, 1.3 mg
• Chicken, dark meat 90 g, 1.5 mg
• Turkey 90 g, 1.6 mg

Iron Rich foods...liver-and-kidney.

BEEF

What are some examples of iron-rich foods?
Here are the lists :
(Conversions: 250 ml = 1 cup; 15 ml = 1 tablespoon)

BEEF

• Corned beef hash with potato 8 oz., 4.6 mg
• Corned beef, medium fat 2 slices, 1.9 mg
• Ground beef, broiled, medium fat 250 ml, 2.9 mg
• Steak, broiled, lean only 1 piece, 3.4 mg

Iron Rich Foods....poultry

PORK

PORK
What are some examples of iron-rich foods? Here are the lists :

(Conversions: 250 ml = 1 cup; 15 ml = 1 tablespoon)

PORK

• Ham, lean and fat, roasted, 6 mm thick 2 slices, 2.7 mg
• Pork chop, thick, with bone, lean and fat 1 chop, 1.9 mg

iron-rich foods...beef.

VEGETABLES

IRON RICH FOODS
What are some examples of iron-rich foods? Here are the lists below :
(Conversions: 250 ml = 1 cup; 15 ml = 1 tablespoon)

VEGETABLES

• Asparagus, canned, drained 250 ml, 2.5 mg
• Green peas 250 ml, 3.0 mg
• Peppers, hot, red, dried, powder 15 ml, 2.3 mg
• Spinach, canned, drained 250 ml, 5.0 mg
• Spinach cooked 250 ml, 4.2 mg
• Tomato juice 250 ml, 2.3 mg

Iron Rich Foods.....pork