A Call to My Iron Deficiency People – Let’s Rise Up! (But Not Too Fast)

How much are the current recommendations for healthy people?

Women (ages 19-50 years): 18 mg iron per day
Women (ages 19-50 years): 27 mg if pregnant; 9 mg if breastfeeding
Men (ages 19 years and older): 8 mg iron per day
Older women (ages 51 years and older): 8 mg iron per day

Ways to add iron into your day:

Iron from meat, fish, and poultry is better absorbed than iron from plants.
Include foods high in vitamin C such as citrus juice and fruits, melons, dark green leafy vegetables, and potatoes with your meals.

*This may help your body absorb more iron.

Eat enriched or fortified grain products.
Limit coffee and tea at mealtimes so as not to decrease iron absorption.
Some cereals contain 18 mg iron per serving (such iron-fortified bran or whole grain).

Foods High in Iron (More Than 2 mg)

Food Group	Food	Serving
Grains	Bagel, Biscuit, English Muffin, or Bran Muffin	4 Inches
	Cereals: 100% Iron-Fortified Bran or Whole Grain	½ Cup
	Cereal, Other Dry	½ Cup
	Hot Cereals: Instant Grits, Instant Oatmeal, Cream of Rice, or Cream of Wheat	½ Cup
	Pasta Made from Garbanzo Beans or Lentils	2 Ounces
	Pretzels	2 Ounces
Protein Foods	Beans: Baked Beans with Pork, Cannellini, Great Northern, Kidney, Lima, or White	½ Cup
	Lentils	½ Cup
	Liver, Beef, or Chicken	3 Ounces
	Meats: Beef, Lamb, or Pork	3 Ounces
	Pumpkin Seeds	¼ Cup
	Seafood: Clams, Oysters, Shrimp, or Sardines	3 Ounces
	Soybeans	½ cups
	Tahini	2 Tablespoons
	Tempeh	1 cup
	Veggie Burger	1
Vegetables	Potatoes with Skin	1 Medium
Vegetables	Spinach	½ Cup Cooked
Fruit	Prunes	4

Foods Moderate in Iron (1-2 mg)

Food Group	Food	Serving
Grains	Bread, Whole Wheat	1 Slice
	Oatmeal, Regular	½ Cup
	Pasta, Egg Enriched	½ Cup
	Pasta, Whole Grain	2 Ounces
	Tortilla, Flour	1 Each
Protein Foods	Beans: Vegetarian Baked, Black, Garbanzo, or Pinto	½ Cup
	Egg or Egg Substitute	1 Large or ¼ Cup Liquid
	Fish: Canned Tuna or Fresh or Canned Mackerel	3 Ounces
	Nuts: Almonds, Cashews, Mixed, Pistachios, or Walnuts	¼ Cup
	Peas, Dried and Cooked	½ Cup
	Poultry: Chicken or Turkey	3 Ounces
	Seeds: Sunflower or Sesame	¼ Cup
	Tofu	½ Cup
Dairy and Dairy Alternatives	Soymilk	1 Cup
Vegetables	Asparagus	6 Spears
	Beets, Brussels Sprouts, Mushrooms, or Green Peas	½ Cup
	Greens: Collards, Beet, Kale, Turnip, or Swiss Chard	1 Cup Cooked
	Pumpkin, Canned	½ Cup
	Sauerkraut, Canned	½ Cup
	Tomato Sauce	½ Cup
Fruit	Apricots, Dried	7 Halves
	Prune Juice	½ Cup
	Raisins	5 Tablespoons
	Wheat Germ	2 Tablespoons

Iron Deficiency Anemia Sample Menu (1 Day)

Breakfast	1 Serving Citrus Fruit 23/4 Cup Raisin Bran Cereal 1 Egg 1 Slice Whole-Wheat Toast 1 Tsp Butter Substitute
Lunch	3 Oz Tuna Fish 2 Slice Whole-Grain Bread ½ Cup Carrots 1 Medium Apple 1 Tsp Mayonnaise ½ Cup Low-Fat or Nonfat Milk
Afternoon Snack	1 Cup Nonfat Yogurt ½ Cup Grapes 1 Pear
Evening Meal	3 Ounces Chicken 1 Medium Baked Potato, With Skin 1.5 Cups Mixed Salad 1 Tsp. Olive Oil and Vinegar Dressing ½ Cup Low-Fat or Nonfat Milk

Iron-Deficiency Anemia Sample Menu for Vegans (1 Day)

Breakfast	1 Cup Fortified Bran Cereal With Raisins 1 Cup Soymilk Fortified With Calcium, Vitamin B12, and Vitamin D 1/2Cup Strawberries
Morning Snack	2 Tablespoons Walnuts
Lunch	1 Cup Kidney Beans ½ Cup Sweet Potatoes, Mashed ½ Tablespoon Butter Substitute 1 Cup Raw Broccoli 1 Orange
Afternoon Snack	3 Apricots, Dried 11 Almonds
Evening Meal	Stir-Fry Made with 1 Cup Tofu 1 Cup Brown Rice 1 Cup Spinach Cooked ¼ Cup Coconut Milk 1 Tablespoon Peanut Butter

Author

Mary Ball RDN Care Manager

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