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Iron, where it is found, food sources, recommended intake

Iron, why it is required

Iron: It participates in several biological processes, including oxygen transport and DNA synthesis (Abbaspour et al, J Res Med Sci, 2014)
Iron
Iron: Recommended daily Intakes
For
Male
Female
Adults
8 mg
18 mg

Note

*mg = milligrams
**DV = Daily Value. A value of 100 means that the food contains the full recommended daily amount
Iron: Food sources, where can be found
Food
*mg
**DV
Oysters, cooked, 85 grams
8
44
Chocolate, dark, 45%–69%, 85 grams
7
39
Beef liver, pan fried, 85 grams
5
28
Lentils, boiled and drained, 40 grams
3
17
Spinach, boiled and drained, 100 grams
3
17
Tofu, 125 grams
3
17
Chickpeas, boiled and drained, 80 grams
2
11
Potato, baked, flesh and skin, 1
2
11
Sardines, canned in oil, 85 grams
2
11
Tomatoes, canned, stewed, 110 grams
2
11
Bread, white, 1 slice
1
6
Bread, whole wheat, 1 slice
1
6
Broccoli, boiled and drained, 80 grams
1
6
Egg, hard boiled, 1
1
6
Nuts, pistachio, dry roasted, 30 grams
1
6
Raisins, 40 grams
1
6
Rice, brown, long or medium grain, cooked, 250 grams
1
6
Spaghetti, whole wheat, cooked, 200 grams
1
6
Tuna, light, canned in water, 85 grams
1
6

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