Iron: what it does & best food sources
What it does — EU-authorised health claims
Iron contributes to normal cognitive function.
Iron contributes to normal formation of red blood cells and haemoglobin.
Iron contributes to normal oxygen transport in the body.
Iron contributes to the normal function of the immune system.
Iron contributes to the reduction of tiredness and fatigue.
Wording as authorised in Regulation (EU) No 432/2012 EUR-LexEU Commission
How much do adults need?
| Age | Men | Women |
|---|---|---|
| 19–30 | 8 mg | 18 mg |
| 31–50 | 8 mg | 18 mg |
| 51–70 | 8 mg | 8 mg |
| 71+ | 8 mg | 8 mg |
- US Recommended Dietary Allowance / Adequate Intake (US National Academies), as published by NIH ODS — see the table above. NIH ODS
- US label FDA Daily Value: 18 mg. On a US food label, 5 % DV or less per serving is low and 20 % or more is high. FDA
- EU label EU Nutrient Reference Value: 14 mg. EUR-Lex
Best food sources (per portion)
| Food | Portion | Iron | % US DV | % EU NRV |
|---|---|---|---|---|
 Mussels | 150 g | 12.7 mg | 71 % | 91 % |
 Red lentils (dry) | 60 g | 4.4 mg | 25 % | 32 % |
 Tofu | 150 g | 4.3 mg | 24 % | 30 % |
 Edamame (immature soya beans) | 100 g | 3.5 mg | 20 % | 25 % |
 Beef rump (lean red meat) | 125 g | 3.3 mg | 18 % | 23 % |
 Lentils, boiled | 150 g | 3.2 mg | 18 % | 23 % |
 Beef mince, lean | 125 g | 2.7 mg | 15 % | 19 % |
 Kidney beans, canned, drained | 120 g | 2.5 mg | 14 % | 18 % |
 Sardines in oil, drained | 90 g | 2.4 mg | 14 % | 17 % |
 Eggs, boiled | 120 g (2 eggs) | 2.4 mg | 13 % | 17 % |
 Cocoa powder (lightly de-oiled) | 5 g | 2.3 mg | 13 % | 17 % |
 Dark chocolate | 20 g | 2.3 mg | 13 % | 16 % |
 Barley flakes | 40 g | 2.3 mg | 13 % | 16 % |
 Oat flakes (rolled oats) | 50 g | 2.2 mg | 12 % | 16 % |
 Spinach | 100 g | 2.1 mg | 12 % | 15 % |
Per normal portion. Values from BLS 4.0. % US DV = share of the FDA Daily Value. % EU NRV = share of the EU Nutrient Reference Value.
Sources
- Iron — fact sheet for health professionals — NIH Office of Dietary Supplements
- Daily Value on the Nutrition and Supplement Facts labels — US Food and Drug Administration
- Regulation (EU) No 1169/2011 on food information (Annex XIII: Nutrient Reference Values; Art. 7(3)) — European Union (EUR-Lex)
- Commission Regulation (EU) No 432/2012 — list of permitted health claims (consolidated) — European Union (EUR-Lex)
- EU Register of nutrition and health claims made on foods — European Commission
- Bundeslebensmittelschlüssel (BLS) 4.0 — German Nutrient Database — Max Rubner-Institut