Iron for Lactation (19–30)
Lactation (19–30)
9 mg/day
13% higher than the adult-male baseline (8 mg).
Top food sources of iron
| Food | Per 100g | % of RDA | |
|---|---|---|---|
| Oysters · cooked | ~9.2 mg | 102% | |
| Pumpkin seeds · roasted | ~8.1 mg | 90% | |
| Beef liver · cooked | ~6.2 mg | 69% | |
| Spinach · cooked | ~3.6 mg | 40% | |
| Lentils · cooked | ~3.3 mg | 37% |