Adult (age 50 and
Adult (ages 19 to 50)
9 mg to
8 mg to
8 mg to
Ages 4 to 8
Ages 1 to 3
Infants (7 months to 1 year)
Infants (birth to 6 months)
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.
1 mg–2 mg
Beans (cooked or canned)
1 mg–5 mg
Cereals (iron-fortified, ready to eat)
4 mg–18 mg
Rice (white, enriched)
Food and Nutrition Board, Institute of Medicine (2011). Dietary reference intakes (DRIs): Recommended dietary allowances and adequate intakes, elements. Available online: http://iom.edu/Activities/Nutrition/SummaryDRIs/~/media/Files/Activity%20Files/Nutrition/DRIs/New%20Material/2_%20RDA%20and%20AI%20Values_Vitamin%20and%20Elements.pdf.
U.S. Department of Agriculture, Agricultural Research Service (2012). Nutrient data laboratory. USDA National Nutrient Database for Standard Reference, Release 25. Available online: http://ndb.nal.usda.gov.
January 25, 2013
Kathleen Romito, MD - Family Medicine
& Rhonda O'Brien, MS, RD, CDE - Certified Diabetes Educator
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