Iron

Mineral
Daily Value 18 mg

How much

The Daily Value for iron is 18 mg a day. It's the reference amount food labels use for adults and children 4 years and older.2

Reference values, not medical advice. Talk to a doctor or registered dietitian about your own needs. Read the disclaimer

Top food sources

Each food at its first USDA household measure, with the share of the Daily Value.

  1. Beef, variety meats and by-products, spleen, cooked, braised33.5 mg · 186% DV3 oz (85 g)
  2. Lamb, variety meats and by-products, spleen, cooked, braised32.9 mg · 183% DV3 oz (85 g)
  3. Whale, beluga, meat, dried (Alaska Native)32.6 mg · 181% DV1 strip (45 g)
  4. Seaweed, spirulina, dried31.9 mg · 177% DV1 cup (112 g)
  5. Soybeans, mature seeds, raw29.2 mg · 162% DV1 cup (186 g)
  6. Goose, liver, raw28.7 mg · 159% DV1 liver (94 g)
  7. Winged beans, mature seeds, raw24.5 mg · 136% DV1 cup (182 g)
  8. Rice bran, crude21.9 mg · 122% DV1 cup (118 g)
  9. Mothbeans, mature seeds, raw21.3 mg · 118% DV1 cup (196 g)
  10. Beans, white, mature seeds, raw21.1 mg · 117% DV1 cup (202 g)

Sources

  1. U.S. Department of Agriculture, Agricultural Research Service. FoodData Central .
  2. U.S. Food and Drug Administration. 21 CFR 101.9, Nutrition labeling of food .