How much iron do children need?
Here's a simple chart to help you track your child's daily iron
needs:
| |
Age |
Iron (mg) |
| Infants
|
0 - 6 months |
6 |
|
|
6 - 12 months |
11 |
| Children |
1-3 years |
7 |
|
|
4-8 years |
10 |
| Boys |
9-13 years |
8 |
| |
14-18 |
11 |
| Girls |
9-13 years |
8 |
| |
14-18 |
15 |
Iron is found in many foods, including lean meats, poultry, fish,
iron-fortified whole-grain breads, cereals and pasta, soy products,
nuts and seeds, dried beans, dried fruits, and dark green leafy
vegetables.
What are the best dietary sources of
iron?
The best sources are listed below. But, keep in mind that
the iron from animal foods is much better absorbed than that from
plant sources.
| Iron-rich
Foods |
Serving
Size |
Iron
(milligrams) |
|
Beef liver
|
3 oz
|
5.8
|
|
Lean beef
|
3 oz
|
2.0-2.9
|
|
Tuna, canned
|
3 oz
|
1.3
|
|
Lean chicken and pork
|
3 oz
|
1.0
|
|
Salmon, canned with bone
|
3 oz
|
0.7
|
|
Egg, large whole
|
each
|
0.7
|
|
Fortified breakfast cereal
|
1 c.
|
4.5 -18*
|
|
Tofu set with calcium sulfate
|
½ c.
|
6.6*
|
|
Canned soybeans or soybean nuts
|
½ c.
|
4.4 - 4.0*
|
|
Dried beans, cooked
|
1 c.
|
3.6 - 5.2*
|
|
Instant oatmeal
|
1 c.
|
8.3*
|
|
Edible seeds (pumpkin, squash, sesame)
|
1 oz.
|
4.1 - 4.2*
|
|
Spinach, cooked
|
½ c.
|
3.2*
|
|
Figs
|
5
|
2.0*
|
|
Soy milk
|
1 c.
|
1.4*
|
|
Almonds
|
1 oz.
|
1.3*
|
|
Enriched egg noodles
|
½ c.
|
1.2*
|
|
Wheat germ, toasted
|
1 oz.
|
1.1*
|
|
Prunes
|
5
|
1.1*
|
|
Whole-wheat bread
|
slice
|
0.9*
|
|
Enriched rice
|
½ c.
|
0.9*
|
|
Apricot halves
|
5
|
0.8*
|
|
Broccoli or Kale chopped, cooked
|
½ c.
|
0.6*
|
|
Raisins
|
1 oz.
|
0.6*
|
*The iron from plant foods is less well absorbed than that from
animal sources.
Source: USDA Database for Standard Reference, Release 13 (November,
1999)
Also see:
How can I get more iron from foods?
Consumer
News-- Facts and Answers
|
|
