Iron - foods, RDA, deficiency & supplements

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
Chicken liver 7.4 1 3.7 0.5
Oregano 7.4 10 0.37 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
Quail egg 3.6 0.001 0.36 0.0001
Purslane 3.6 1 3.6 1
Rabbit meat 3.5 0 4.375 0
Yeast 3.5 1 1.47 0.42
Spinach 3.4 1 5.1 1.5
Minced pork 3 0 3 0
Breast of veal 3 0 3.75 0