Iron Intake Calculator
Estimate your daily iron intake from food sources and get personalized recommendations based on your diet type and lifestyle.
Calculate Iron Intake
Daily Food Intake (Servings)
About Iron Intake
This calculator helps you estimate your daily iron intake from both plant and animal food sources. Iron is vital for oxygen transport, red blood cell production, and maintaining healthy energy levels.
•Understanding Iron Intake
- –Iron exists in two forms — heme (from animal foods) and non-heme (from plants and fortified foods).
- –Heme iron is absorbed more efficiently than non-heme iron.
- –Vitamin C enhances non-heme iron absorption, while calcium, coffee, and tea may inhibit it.
•Rich Food Sources
Animal Sources (Heme Iron)
- Red meat – 2.1 mg per 3 oz
- Sardines – 2.5 mg per 3 oz
- Poultry – 0.9 mg per 3 oz
- Beef liver – 5.8 mg per 3 oz (very rich source)
Plant Sources (Non-Heme Iron)
- Lentils – 3.3 mg per ½ cup
- Spinach – 0.8 mg per cup
- Fortified cereals – up to 18 mg per cup
- Tofu – 3 mg per ½ cup
•Who Is at Risk for Deficiency?
- –Women of reproductive age due to menstrual blood loss.
- –Vegetarians and vegans who consume mostly non-heme iron sources.
- –Children and adolescents in rapid growth phases.
•Signs of Iron Deficiency
- –Fatigue, weakness, and dizziness
- –Pale skin and cold hands/feet
- –Shortness of breath or rapid heartbeat
- –Brittle nails or hair loss
Important Note
This calculator is for educational purposes only. Consider the following:
- •Iron absorption depends on the source and presence of enhancers or inhibitors in the meal.
- •Excessive iron supplementation without medical supervision can be harmful.
- •Consult a healthcare provider for personalized guidance or if you suspect deficiency.