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| Age | RNI (mg) | Age | RNI (mg) |
| 0 to 3 months | 1.7 | Men 11 - 18 yrs | 11.3 |
| 4 to 6 months | 4.3 | Men 19 + yrs | 8.7 |
| 7 to 12 months | 7.8 | Women 11 - 49 yrs | 14.8 |
| 1 to 3 yrs | 6.9 | Women 50 + yrs | 8.7 |
| 4 to 6 yrs | 6.1 | ||
| 7 to 10 yrs | 8.7 |
You can plan your daily meals to take in the amount of iron recommended in the above table.
List of Iron in Foods : Vegetarian Iron Rich Foods
Iron mg
per
servingIron in Breads, cereals, and grains Bran flakes, 1 c 11.0 Oatmeal, 1 packet 6.3 Samolina, Cream of wheat, 1/2 cup cooked 5.5 Wheat germ, 2 tablespoon 1.2 Whole wheat bread, 1 slice 0.9 White bread, 1 slice 0.7 Iron in Vegetables (1/2 cup cooked) Sea vegetables 18.1-
42.0Swiss chard 2 Turnip greens 1.6 Prune juice, 4 oz 1.5 Spinach cooked 1.5 Beet greens cooked 1.4 Potato, 1 large 1.4 Bok choy cooked 0.7 Peas, cooked 0.65 Green beans, cooked 0.60 Tomato juice 0.6 Broccoli, cooked 0.55 Watermelon, 1/8 medium 0.5 Iron in Legumes (1/2 cup cooked) Lentils 3.2 Black eye beans 2.6 Navy beans 2.5 Pinto beans 2.2 Lima beans 2.2 Kidney beans Rajmah 1.5 Chick peas (200 g) 6.2 Iron in Soy foods (1/2 cup cooked) Tofu 6.6 Soybeans 4.4 Tempeh 1.8 Soy milk 0.9 Iron in Nuts/Seeds (2 Tablespoon) Pumpkin seeds 2.5 Figs, dried, 5 2.0 Dried apricot, 5 1.6 Almond, 1/4 cup 1.3 Tahini 1.2 Sesame 1.2 Sunflower seeds 1.2 Cashew nuts 1.0 Sources:
USDA Nutrient Data Base for Standard Reference, Release 12, 1998.
Pennington J. Bowe's and Church's Food Values of Portions Commonly Used. 16th ed. Lippincott-Raven; 1994.
US Dept of Agriculture: 1988: Publication No. HNIS/PT-103.
US Dept of Agriculture; 1986. Agriculture Handbook No. 8-16.From the above table you can chose foods high in iron.
Following is a list of foods that provide 8 mg or more of iron per 100 gms of the food.
- Cereals & Grains: Bajra, Rice flakes
- Pulses & Beans: Cow pea, Lobia (black-eye beans), Lentils, Soyabean
- Vegetables: Beetroot greens, Mint, Parsley, Turnip greens
- Spices: Turmeric (Haldi)
- Fruits: Dried dates, Watermelon, Raisins
- Fish and Red meats
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