Iron - foods, RDA, deficiency & supplements
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©LowCarbCheck
On this page you will find information on:
Iron RDA - recommended daily allowance
| RDA US* | RDA DACH (EU)** | |||
|---|---|---|---|---|
|
Age group |
Female | Male | Female | Male |
| 14-18 y | 15 mg | 11 mg | 15 mg | 12 mg |
| 19-30 y | 18 mg | 8 mg | 15 mg | 10 mg |
| 31-50 y | 18 mg | 8 mg | 15 mg | 10 mg |
| 51-70 y | 8 mg | 8 mg | 10 mg | 10 mg |
| > 70 y | 8 mg | 8 mg | 10 mg | 10 mg |
| Pregnant | 27 mg | 30 mg | ||
| Lactating | 9 mg | 20 mg | ||
Sources:
- * Recommended daily allowance values from the National Institute of Health - Office of Dietary supplementation. Go to source
- ** Recommended daily allowance values from the Federal Ministry of Food and Agriculture (BMEL) in Germany - Federal Institute for Risk Assessment. Go to source
Iron low-carb and keto foods
| per 100g | per serving | |||
|---|---|---|---|---|
| Food | Iron (mg) | Carbs | Iron (mg) | Carbs |
| Pork liver (liver) | 17 | 1 | 21.25 | 1.25 |
| Turkey liver | 12 | 1 | 12 | 1 |
| Black pudding | 10.8 | 0.001 | 2.7 | 0.00025 |
| Sesame (seed) | 10 | 10 | 2 | 2 |
| Pig kidneys (kidney) | 10 | 0 | 12.5 | 0 |
| Beef kidney | 9.5 | 0 | 11.875 | 0 |
| Flaxseed | 8.2 | 0 | 1.64 | 0 |
| Liver sausage (fine) | 7.5 | 1 | 2.25 | 0.3 |
| Oregano | 7.4 | 10 | 0.37 | 0.5 |
| Chicken liver | 7.4 | 1 | 3.7 | 0.5 |
| Egg yolk (raw) | 7.2 | 0.001 | 1.44 | 0.0002 |
| Liver pâté | 7 | 1 | 2.1 | 0.3 |
| Chanterelle mushroom | 6.5 | 0.001 | 6.5 | 0.001 |
| Liver sausage (farmhouse liver sausage) | 6.1 | 1 | 1.83 | 0.3 |
| Orache | 6.1 | 1 | 6.1 | 1 |
| Liver sausage (coarse) | 5.3 | 1 | 1.59 | 0.3 |
| Deepwater prawns (canned) | 5 | 0 | 5 | 0 |
| Anchovy | 4.9 | 0 | 0.245 | 0 |
| Horse meat | 4.7 | 0.001 | 5.875 | 0.00125 |
| Quail (meat w/ skin) | 4.5 | 0 | 5.625 | 0 |
| Anchovy (salted) | 4.3 | 0 | 0.215 | 0 |
| Wild duck | 4.1 | 0 | 5.125 | 0 |
| Nettle | 4 | 1 | 6 | 1.5 |
| Purslane | 3.6 | 1 | 3.6 | 1 |
| Quail egg | 3.6 | 0.001 | 0.36 | 0.0001 |
| Rabbit meat | 3.5 | 0 | 4.375 | 0 |
| Yeast | 3.5 | 1 | 1.47 | 0.42 |
| Spinach | 3.4 | 1 | 5.1 | 1.5 |
| Ox tongue | 3 | 0 | 3.75 | 0 |
| Venison meat | 3 | 0 | 3.75 | 0 |