Iron
Essential mineral needed for oxygen transport in blood (haemoglobin) and energy production. Deficiency causes anaemia.
Recommended Daily Allowance (RDA)
Daily Requirements by Life Stage 16 groups
| Life Stage | RDA / AI (mg/day) | Upper Limit (mg/day) |
|---|---|---|
| Children 1-3 years | 7.0 | 40.0 |
| Children 4-8 years | 10.0 | 40.0 |
| Males 9-13 years | 8.0 | — |
| Females 9-13 years | 8.0 | — |
| Males 14-18 years | 11.0 | — |
| Females 14-18 years | 15.0 | — |
| Males 19-30 years | 8.0 | 45.0 |
| Females 19-30 years | 18.0 | 45.0 |
| Males 31-50 years | 8.0 | — |
| Females 31-50 years | 18.0 | — |
| Males 51-70 years | 8.0 | — |
| Females 51-70 years | 8.0 | — |
| Males 70+ years | 8.0 | — |
| Females 70+ years | 8.0 | — |
| Pregnancy | 27.0 | 45.0 |
| Lactation | 9.0 | 45.0 |
Top Foods Highest in Iron
Amount per 100g serving. Values in mg per 100g.
Foods Highest in Iron (Table)
| # | Food | Per 100g | Group |
|---|---|---|---|
| 1 | Spices, thyme, dried | 124 mg | Spices and Herbs |
| 2 | Spices, basil, dried | 89.8 mg | Spices and Herbs |
| 3 | Spearmint, dried | 87.5 mg | Spices and Herbs |
| 4 | Spices, marjoram, dried | 82.7 mg | Spices and Herbs |
| 5 | Whale, beluga, meat, dried (Alaska Native) | 72.3 mg | American Indian/Alaska Native Foods |
| 6 | Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes | 67.7 mg | Breakfast Cereals |
| 7 | Babyfood, cereal, oatmeal, with honey, dry | 67.2 mg | Baby Foods |
| 8 | Seaweed, Canadian Cultivated EMI-TSUNOMATA, dry | 66.4 mg | Vegetables and Vegetable Products |
| 9 | Spices, cumin seed | 66.4 mg | Spices and Herbs |
| 10 | Babyfood, cereal, oatmeal, dry fortified | 64.1 mg | Baby Foods |
| 11 | Babyfood, cereal, Oatmeal, dry, GERBER, SINGLE GRAIN, fortif | 64.0 mg | Baby Foods |
| 12 | Spices, turmeric, ground | 55.0 mg | Spices and Herbs |
| 13 | Parsley, freeze-dried | 53.9 mg | Vegetables and Vegetable Products |
| 14 | Babyfood, cereal, rice, dry fortified | 53.0 mg | Baby Foods |
| 15 | Seal, bearded (Oogruk), meat, dried (Alaska Native) | 49.6 mg | American Indian/Alaska Native Foods |
| 16 | Cereals, QUAKER, Quick Oats with Iron, Dry | 49.5 mg | Breakfast Cereals |
| 17 | Spices, dill weed, dried | 48.8 mg | Spices and Herbs |
| 18 | Babyfood, cereal, barley, dry fortified | 48.2 mg | Baby Foods |
| 19 | Babyfood, cereal, brown rice, dry, instant | 47.6 mg | Baby Foods |
| 20 | Babyfood, rice cereal, dry, EARTHS BEST ORGANIC WHOLE GRAIN, | 47.5 mg | Baby Foods |
Health Effects of Iron
Iron is essential for oxygen transport (hemoglobin), oxygen storage in muscles (myoglobin), energy production, and DNA synthesis. It exists in two dietary forms: heme (animal) and non-heme (plant).
Iron deficiency is the world's most common nutritional deficiency, causing anemia, fatigue, impaired cognitive function, weakened immunity, and poor pregnancy outcomes. Affects ~2 billion people globally.
Iron overload (hemochromatosis) damages the liver, heart, and pancreas. Excess iron generates free radicals via the Fenton reaction. UL is 45mg/day for adults.
Absorption & Interactions
Heme iron (meat, fish) is absorbed directly by HCP1 transporter at 15-35% efficiency. Non-heme iron (plants, fortified foods) is absorbed via DMT1 at 2-20%, highly influenced by enhancers and inhibitors.
Estimated Iron Adequacy by Country
Estimated from national food supply composition (FAO food balance sheets). Shows food supply availability relative to Estimated Average Requirement (EAR), not actual intake. Does not account for fortification, supplements, or distribution inequality.
Other Minerals
Frequently Asked Questions
How much Iron do I need per day?
Adult males need 8.0 mg/day and adult females need 18.0 mg/day.
Which food has the most Iron?
The food highest in Iron is Spices, thyme, dried with 124 mg per 100g.
What does Iron do in the body?
Essential mineral needed for oxygen transport in blood (haemoglobin) and energy production. Deficiency causes anaemia.