Nutrient Intake Calculator – Iron

Nutrient Intake Calculator – Iron

This nutrient intake calculator will help to estimate dietary intake of iron and whether your regular daily diet can meet recommended dietary reference intakes (DRIs).
 

Functions and benefits of iron

Iron is an important mineral for oxygen transportation to body tissues, normal production of various cells and hormones as well as healthy brain development and growth in children1. Symptoms of iron-deficiency anemia include dizziness, poor appetite and weakened immune system2.
 

Local situation

A study in 2017 found the mean intake of iron in preschool children aged 30-60 months was significantly lower than the adequate intake (AI) recommended by the Chinese Nutrition Society (CNS)3. On the other hand, the First Hong Kong Total Diet Study published in 2014 showed the dietary intake of iron of more than 80% male adults and more than 90% female adults was below the recommended nutrient intake (RNI) by CNS4.
 

Dietary intake of Iron

Examples of key food sources rich in iron have been listed below2. Please input the approximate number of portions consumed for each item in a week, and a daily average intake will be calculated at the end to compare against DRIs.

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