Nutrient Intake Calculator – Iron

Nutrient Intake Calculator – Iron

Please input the number of portions consumed in a week
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Seafood
Clams
(Palm size / 85 g / 3 oz)
Approx. Iron level 23.7 mg
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+
Total:
0
Oysters
(Palm size / 85 g / 3 oz)
Approx. Iron level 7.8 mg
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+
Total:
0
Shrimps (Palm size / 85 g / 3 oz)
()
Approx. Iron level 2.6 mg
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+
Total:
0
Meat, egg and alternatives
Beef
(Palm size / 85 g / 3 oz)
Approx. Iron level 2.2 mg
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+
Total:
0
Lamb
(Palm size / 85 g / 3 oz)
Approx. Iron level 1.9 mg
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+
Total:
0
Sesame
(1 tablespoon / 9 g)
Approx. Iron level 1.3 mg
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+
Total:
0
Chicken
(Palm size / 85 g / 3 oz)
Approx. Iron level 1.1 mg
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+
Total:
0
Pork
(Palm size / 85 g / 3 oz)
Approx. Iron level 1.0 mg
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+
Total:
0
Egg, boiled
(1 whole / 50 g)
Approx. Iron level 0.9 mg
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+
Total:
0
Cashew nuts
(1 tablespoon / 15 g)
Approx. Iron level 0.9 mg
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+
Total:
0
Almonds
(1 tablespoon / 15 g)
Approx. Iron level 0.7 mg
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+
Total:
0
Soybeans
(1 tablespoon / 13 g)
Approx. Iron level 0.7 mg
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+
Total:
0
Red kidney beans
(1 tablespoon / 13 g)
Approx. Iron level 0.4 mg
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+
Total:
0
Peanuts
(1 tablespoon / 8 g)
Approx. Iron level 0.3 mg
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+
Total:
0
Cereals
Oats
(0.5 bowl / 151 g)
Approx. Iron level 1.4 mg
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+
Total:
0
Brown rice
(0.5 bowl / 85 g)
Approx. Iron level 0.4 mg
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+
Total:
0
Vegetables
Spinach
(0.5 bowl / 81 g)
Approx. Iron level 2.9 mg
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+
Total:
0
Wood ear fungus
(0.5 bowl / 34 g)
Approx. Iron level 1.9 mg
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+
Total:
0
Fruits
Apricots, dried
(3 pieces / 16 g)
Approx. Iron level 0.4 mg
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+
Total:
0
Raisins
(1 tablespoon / 11 g)
Approx. Iron level 0.2 mg
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+
Total:
0
Estimated weekly total iron intake (mg/week)
0
Estimated average daily iron intake (mg/day)
0

 

1 bowl = 300 mL; 1 tablespoon = 15 mL

Note: These calculated values are estimations and for reference only. Iron level may vary according to food sources and cooking methods.
 

Daily Recommended Nutrient Intake (RNI) for iron from 2013 Chinese DRIs9

Life stages Iron (mg/day)
0 – 6 months 0.3 (adequate intake, AI)
7 – 12 months 10
1 – 3 years 9
4 – 6 years 10
7 – 10 years 13
11 – 13 years 15 (male); 18 (female)
14 – 17 years 16 (male); 18 (female)
18 – 49 years 12 (male); 20 (female)
≥ 50 years 12
Pregnant women, 18 – 49 years, 1st trimester 20
Pregnant women, 18 – 49 years, 2nd trimester 24
Pregnant women, 18 – 49 years, 3rd trimester 29
Lactating women, 18 – 49 years 24

 

Tips to increase dietary iron absorption2

  • Vitamin C helps to enhance the absorption of iron from plant-sources, so pair these iron sources with foods rich in vitamin C such as orange, mandarin, kiwi fruit, tomato and broccoli
  • Tea and coffee may hinder iron absorption, take them two hours before or two hour after a meal if possible
     

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References:

  1. Harvard T.H. Chan School of Public Health. The nutrition source: Iron. Available at: https://www.hsph.harvard.edu/nutritionsource/iron/#:~:text=Food%20Sources,formulas%20are%20fortified%20with%20iron. Accessed on 05Jan2021.
  2. Hong Kong Department of Health. Get to know iron deficiency anaemia. Available at: https://www.studenthealth.gov.hk/english/health/health_ophp/health_ophp_ane.html. Accessed on 05Jan2021.
  3. Yip P et al. Asia Pac J Clin Nutr. 2017;26(2):298-307.
  4. Hong Kong Centre for Food Safety. The First Hong Kong Total Diet Study: Minerals. 2014.
  5. USDA National Nutrient Database for Standard Reference Release 28.
  6. Academy of Nutrition and Dietetics. Serving size vs portion size is there a difference. Available at: https://www.eatright.org/food/nutrition/nutrition-facts-and-food-labels/serving-size-vs-portion-size-is-there-a-difference. Accessed on 04May2020.
  7. Hong Kong Department of Health. Eat smart to prevent iron deficiency. Available at: https://www.fhs.gov.hk/english/health_info/woman/30069.html. Accessed on 05Jan2021.
  8. The Chinese University of Hong Kong. Children’s food photo book. 2015.
  9. Chinese Nutrition Society. Chinese dietary reference intakes. 2013.

 


WYE-EM-302-DEC-20