The absorption of iron is much better for food of animal origin, as plant foods.
The body of an adult subject contains about 4g of iron. Iron requirements vary by age between 14 and 50 mg per day. The normal diet provides an average of between 10 and 15 mg of iron per day. Given its reduced absorption and variable depending on the food, it does not cover iron requirements in all cases.
Foods rich in iron (in milligrams per 100 grams)
Clams 26
Moulds 24
Covers 20
Flange 20
Pig liver 13
Cocoa powder 12
Lamb liver 10
Kidneys 10
Beans 9
Beans 7
Lenses 7
Yolk 6
Dried peas 6
Oysters (12) 5.5
Calf liver 5
Nuts 4.5
Beef heart 4
Dried Fruit 3-4
Spinach 4
Beef tongue 3.5
Meat 3
Parsley 3
Whole egg (1) 2.8
Chocolate 2.8
Cress 2.5
Whole wheat bread 2.2
Poultry, game, ham 2
Fish, crustaceans 0.5-2
Wine (100ml) 0.6-1.2
The recommended daily intake of iron
Child 1-12 months 8-10 mg
Children from 1 to 3 years 10 mg
Children 6 to 12 years 14 mg
Teenager 15 mg
Teenager 18 mg
Male adult 16 mg
Male adult 20 mg
Pregnant woman 50 mg
Breastfeeding woman 50 mg