Iron for Pregnancy (19–30)
Pregnancy (19–30)
27 mg/day
238% higher than the adult-male baseline (8 mg).
Top food sources of iron
| Food | Per 100g | % of RDA | |
|---|---|---|---|
| Oysters · cooked | ~9.2 mg | 34% | |
| Pumpkin seeds · roasted | ~8.1 mg | 30% | |
| Beef liver · cooked | ~6.2 mg | 23% | |
| Spinach · cooked | ~3.6 mg | 13% | |
| Lentils · cooked | ~3.3 mg | 12% |