Nutrient
Iron: the Daily Value and where it comes from
The FDA Daily Value for iron is 18 mg for adults and children 4 and over (21 CFR 101.9(c)). Of 4,455 USDA reference foods with a typical portion, 1,222 give at least 10% of it (1.8 mg) in one portion and 303 give 20% (3.6 mg).
Updated · By GetFoodFacts · data: USDA FoodData Central, April 30, 2026 release · how the figures are checked
- Daily Value
- 18mg
- the reference on every Nutrition Facts label
- Good source
- 1.8mg
- per serving, 10% DV (21 CFR 101.54(c))
- High in iron
- 3.6mg
- per serving, 20% DV (21 CFR 101.54(b))
Portions that give the most iron
Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps (17 mg in 1.25 cup, 94% DV), Pork, fresh, variety meats and by-products, liver, cooked, braised (15 mg in 3 oz, 83% DV) and Natto (15 mg in 1 cup, 83% DV) give the most per typical portion. The full ranking lists every food that supplies 10% of the Daily Value or more.
Source: USDA FoodData Central, April 30, 2026 release; FDA Daily Values (21 CFR 101.9).
Packaged foods: where "good source" is common
| Category | Products | Good source | Share |
|---|---|---|---|
| Prepared Subs and Sandwiches | 1,032 | 790 | 77% |
| Savoury Bakery Products | 667 | 500 | 75% |
| Frozen Pancakes, Waffles, French Toast and Crepes | 849 | 550 | 65% |
| Prepared Wraps and Burittos | 683 | 437 | 64% |
| Cereal | 7,179 | 4,300 | 60% |
| Sandwiches/Filled Rolls/Wraps | 358 | 210 | 59% |
| Other Meats | 2,186 | 1,265 | 58% |
| Other Grains and Seeds | 1,010 | 555 | 55% |
Source: USDA FoodData Central branded foods, April 30, 2026 release; "good source": 10% or more of the Daily Value per serving (21 CFR 101.54(c)).
How much iron a day, by age and sex
The label's Daily Value is one figure for everyone; the Dietary Guidelines set the goal by age and sex (RDA): 18 mg for women and 8 mg for men aged 19 to 30.
| Age | Women and girls | Men and boys |
|---|---|---|
| 2-3 | 7 mg | 7 mg |
| 4-8 | 10 mg | 10 mg |
| 9-13 | 8 mg | 8 mg |
| 14-18 | 15 mg | 11 mg |
| 19-30 | 18 mg | 8 mg |
| 31-50 | 18 mg | 8 mg |
| 51 and older | 8 mg | 8 mg |
Source: Dietary Guidelines for Americans, 2020-2025, Appendix 1, Table A1-2, pages 132-133 (dietaryguidelines.gov), from the National Academies' Dietary Reference Intakes. Ages 2-3: one figure for both sexes.
Sources for this page
- USDA FoodData Central
- the food and product records, April 30, 2026 release. fdc.nal.usda.gov
- USDA Food and Nutrient Database for Dietary Studies
- the survey foods and their portions. ars.usda.gov
- 21 CFR 101.9, Nutrition labeling of food
- the label format, rounding and Daily Values. ecfr.gov
- 21 CFR 101.12, Reference amounts customarily consumed
- the serving each kind of food is labeled by. ecfr.gov
- FDA, Daily Value on the Nutrition and Supplement Facts Labels
- the Daily Values in a table. fda.gov