Iron Rich Foods Chart

About this download

Iron rich foods list printable: 45 foods with milligrams of iron and % Daily Value per serving, split into heme (seafood, meat, poultry) and non-heme (beans, grains, vegetables, nuts) sources, plus a one-page wall chart. Based on USDA FoodData Central, NIH and FDA.

What you get: 8 pages in US Letter and A4. Heme foods on page 2, non-heme foods on pages 3 and 4 (with the NIH vitamin C note), iron per day by age and sex on page 5, a grocery list on page 6, and a bonus wall chart on page 8 that sorts all 45 foods into 3.6 mg or more, 1.8 to 3.5 mg, and under 1.8 mg per serving. Instant download.

Every food and every number on the chart comes from a named public source, listed with links on page 7. The USDA FoodData Central ID for every food with an iron value is printed there too.

WHAT'S INSIDE (8 pages)

• Page 1: cover with how to read the chart and how to use it
• Page 2: heme iron sources: seafood, meat and poultry, with iron milligrams, serving sizes, bars and % Daily Value
• Page 3: non-heme iron sources: beans, lentils, soy, fortified cereals and grains (fortified foods are marked F)
• Page 4: non-heme iron sources: vegetables, nuts, seeds and dried fruit, plus the NIH vitamin C note
• Page 5: heme and non-heme iron explained, recommended iron per day by age and sex (NIH ODS), the 18 mg Daily Value and how to read iron on a Nutrition Facts label, and supplement safety notes
• Page 6: printable grocery list sorted by store section
• Page 7: sources with links, USDA FoodData Central IDs and the full important note
• Page 8: bonus wall chart, all 45 foods on one page in three bands by iron per serving

HOW TO READ IT

Each table runs from most to least iron. Iron mg is for the serving shown. Bars show milligrams at a glance, and % DV compares each serving with the 18 mg Daily Value used on food labels. The wall chart on page 8 groups the same foods in three bands: 3.6 mg or more, 1.8 to 3.5 mg and under 1.8 mg per serving. The bands show milligrams of iron per serving only. They do not rate how healthy a food is. Thin bars and white pages keep ink use low and print clearly in black and white.

WHAT YOU GET

This is an instant digital download. Nothing physical is shipped. You get 3 PDF files:

• Iron-Rich-Foods-List_Start-Here.pdf: quick start and printing tips
• Iron-Rich-Foods-List_US-Letter.pdf: 8 pages, 8.5 x 11 in
• Iron-Rich-Foods-List_A4.pdf: 8 pages, 210 x 297 mm

Print at Actual size or 100%. The PDF is a printable reference, not a fillable form. The grocery list page is made to fill in by hand. Works in the free Adobe Acrobat Reader, Chrome or Edge.

SOURCES

• USDA FoodData Central (SR Legacy): iron milligrams and serving weights
• NIH Office of Dietary Supplements: Iron, Fact Sheet for Consumers and Fact Sheet for Health Professionals (heme and non-heme iron, vitamin C, recommended amounts, supplement safety)
• U.S. FDA: Daily Value on the Nutrition and Supplement Facts Labels (Daily Value for iron)
• U.S. FDA, 21 CFR 101.54 (10 to 19% and 20% Daily Value per serving): used only to set the wall chart bands

Utility Forge Studio is not affiliated with or endorsed by USDA, the National Institutes of Health or the U.S. FDA.

FAQ

How is iron shown?

In milligrams (mg) per serving and as % Daily Value, using the FDA Daily Value of 18 mg.

Does it work for vegetarians?

Yes. Pages 3 and 4 are all non-heme foods (beans, lentils, soy, fortified cereals and grains, vegetables, nuts, seeds and dried fruit), with the NIH note on vitamin C and plant iron.

What is the difference between heme and non-heme?

Heme iron comes from meat, poultry and seafood. Non-heme iron comes from plants and fortified foods. Page 5 explains both, and the food pages keep them apart so you can see each at a glance.

Does it cover supplements?

No. It lists foods only. Page 5 includes the NIH supplement safety notes, and the file reminds you to ask your doctor before taking iron supplements.

IMPORTANT

For general education only. This chart is not medical advice and does not diagnose, treat, or prevent any condition. It is not a substitute for care from your doctor, registered dietitian, or care team. Food needs differ from person to person, especially with medications, allergies, kidney disease, or pregnancy. Talk with your healthcare provider before changing your diet. Compiled from public health sources listed on page 7. Not affiliated with or endorsed by those organizations.

Ask your doctor or pharmacist before taking iron supplements. Keep iron supplements out of the reach of children. Iron needs differ by age, sex and life stage. NIH ODS says people with hemochromatosis should not use iron supplements or vitamin C supplements. Iron values are approximate, for the serving shown, from USDA FoodData Central. For fortified foods, check your product's Nutrition Facts label.

Part of the Utility Forge Studio Food List Series, with the same layout as the Diabetes, High Fiber, Fatty Liver and Anti-Inflammatory food lists.

𝗦𝗘𝗘 𝗔𝗟𝗦𝗢

• Tracking protein too? High Protein Food List Printable: https://www.etsy.com/listing/4598490447
• Want fiber grams by food? High Fiber Food List Printable: https://www.etsy.com/listing/4559296400
• Watching sugar and carbs? Low Sugar Food Chart Printable: https://www.etsy.com/listing/4598489141

For personal use only. Please do not resell or share the files.

Designed by me, created using AI tools.

The Etsy listing is the final source for what is included. See it on Etsy.