The Recommended Dietary Allowance (RDA) for iron varies based on age for adults:
See our Iron monograph for RDAs in children and during pregnancy/lactation, as well as general safety and effectiveness information for iron.
Food |
Standard serving |
Amount per serving |
| Fruit | ||
| Apricots (dried) | 1 cup | 4.3 mg |
| Grains | ||
| Bagel | 1 regular | 3.8 mg |
| Bagel, whole wheat | 1 regular | 2.9 mg |
| Barley (pearled, cooked) | ½ cup | 1.1 mg |
| Cereal (All-bran wheat flakes, fortified) | 1 cup | 24.2 mg |
| Oatmeal | 1 cup | 1.6 mg |
| Pasta (whole grain, cooked) | 1 cup | 2.4 mg |
| Pasta (regular, cooked) | 1 cup | 1.8 mg |
| Quinoa (cooked) | 1 cup | 2.5 mg |
| Wheat flour, enriched | 100 grams | 5.4 mg |
| Legumes, nuts & seeds | ||
| Almonds | 1 cup | 5.3 mg |
| Cashews (dry roasted) | 1 ounce | 1.7 mg |
| Chickpeas | 1 cup | 5 mg |
| Hazelnuts | 1 cup | 6.3 mg |
| Lentils (cooked) | 1 cup | 5.8 mg |
| Pumpkin seeds (in shell) | ½ cup | 1.9 mg |
| Refried beans (canned) | 1 cup | 3.7 mg |
| Soybeans (cooked) | 1 cup | 8.9 mg |
| Sunflower seeds (without shell) | 1 ounce | 1.1 mg |
| White beans(canned) | ½ cup | 2.1 mg |
| Vegetables | ||
| Beets (fresh, cooked) | 1 cup | 1.4 mg |
| Potato (baked, with skin) | 1 medium (285 grams) | 3.1 mg |
| Spinach (cooked) | 1 cup | 5.7 mg |
| Spinach (raw) | 1 cup | 0.7 mg |
| Sweet potato (baked, with skin) | 1 medium | 1.5 mg |
| Meat, poultry, & fish | ||
| Beef steak (broiled or baked) | 1 medium, bone removed | 4.9 mg |
| Beef (85% lean, ground, cooked) | 3 ounces | 2.3 mg |
| Clams (canned, solids only) | 1 cup | 2.9 mg |
| Clams (fresh, steamed or boiled) | 1 cup (12 medium) | 4.35 mg |
| Egg (large, boiled) | 2 eggs | 1.8 mg |
| Oysters (steamed) | 3 ounce | 6.9 mg |
| Miscellaneous | ||
| Dark chocolate (60-69% cocoa) | 1 ounce | 1.8 mg |
| Dark chocolate (70-85% cocoa) | 1 ounce | 3.4 mg |
| Turmeric | 1 tsp | 1.7 mg |
*For a complete list of iron-rich foods, see the USDA Food Composition Databases.
