How to meet your iron needs

How much iron do you need?

Males 14-18yrs: 11mg per day

Females 14-18yrs: 15mg per day

Males 19yrs+: 8mg per day

Females 19-50yrs: 18mg per day

Pregnant women: 27mg per day

Adults 50yrs+: 8mg per day

Foods high in iron

Animal-based iron - easily absorbed

• Lamb liver (grilled) – 11mg of iron per 100g
• Sardines (fried) – 6.1mg of iron per 100g
• Kangaroo (grilled loin fillet) – 4.1mg of iron per 100g
• Chicken egg (poached) – 1.98mg of iron per 100g
• Beef sausage (grilled) – 1.31mg of iron per 100g
• Tuna (canned) – 1.16mg of iron per 100g

Plant-based iron - not easily absorbed

• Red lentils (dry) – 9.1mg of iron per 100g
• Cashew nuts (unsalted) – 5mg of iron per 100g
• Dried apricots – 3.1mg of iron per 100g
• Spinach (raw) – 3mg of iron per 100g
• Tofu (firm) – 2.9mg of iron per 100g
• Chickpeas (canned) – 1.8mg of iron per 100g

Examples of iron-rich diets

Non-vegetarian (21.9mg)

• Breakfast: 2 poached eggs on a slice of wholemeal bread (4.6mg)
• Snack: 1 mixed grain bread roll with vegemite (3.7mg)
• Lunch: Wholemeal pasta with canned tuna (3.1mg)
• Snack: 50g unsalted cashew nuts (2.5mg)
• Dinner: Stir-fry with 200g diced lamb and 125g cooked brown rice (8mg)

Plant-based (20.2mg)

• Breakfast: 1 serve of toasted muesli with dried fruit and nuts (2.3mg)
• Snack: 1 mixed grain bread roll with vegemite (3.7mg)
• Lunch: Spinach, quinoa and chickpea salad (5.2mg)
• Snack: 50g unsalted cashew nuts (2.5mg)
• Dinner: Stir-fry with 200g tofu and 125g cooked brown rice (6.5mg)

Diet during pregnancy (27.6mg)

• Breakfast: 1 serve of mixed grain breakfast cereal flakes (e.g. Special K®) (5.5mg)
• Snack: 1 mixed grain read roll with 1 hard boiled egg (4mg)
• Lunch: Wholemeal pasta with 100g of spinach and canned tuna (6.1mg)
• Snack: 50g unsalted cashew nuts plus 50g dried apricots (4mg)
• Dinner: Stir-fry with 200g diced lamb and 125g cooked brown rice (8mg)