# Iron: what it is, what it does, how much people need
Canonical: https://nutritionizm.com/nutrients/iron/
Source: US FDA Daily Value table, WHO healthy diet fact sheet, USDA FoodData Central
License: USDA FoodData Central values are public domain (CC0 1.0); Nutritionizm compilation and plain-language text are licensed under CC BY 4.0 (attribution: link to Canonical URL).

Iron is a metal that helps blood carry oxygen around the body.

## What it is

Iron is a metal found in many foods people eat each day. It also comes from meat, beans, greens, grains and eggs in food. Some foods have more iron than other foods you eat each day. Your body takes iron from food you eat and drink each day.

## What it does

Iron helps blood carry oxygen around the body. It helps your muscles work and grow strong for you each day. It helps the brain think and learn well for you each day. It helps your cells make power for you to work each day.

## How much people need

- FDA Daily Value for iron: 18 mg. It is a reference amount used on Nutrition Facts labels, not a personal target. Source: [US FDA](https://www.fda.gov/food/nutrition-facts-label/daily-value-nutrition-and-supplement-facts-labels).

## Common myths

- **Myth:** Iron only comes from red meat. **Truth:** Iron also comes from beans, greens, grains, eggs and nuts.
- **Myth:** Only women and girls need iron each day for strength and play. **Truth:** All people need iron for blood and body power each day to work.

## Sources and background

The sections on what it is, what it does and the myths are general background from [NIH Office of Dietary Supplements: Iron fact sheet](https://ods.od.nih.gov/factsheets/Iron-HealthProfessional/), checked on 29 October 2026. The intake figures above carry their own sources.

## Top foods (mg per 100 g)

- [Cashew Butter](https://nutritionizm.com/food/nuts-cashew-butter-plain-with-salt-added/): 4.91 mg
- [Almond Butter](https://nutritionizm.com/food/almond-butter-creamy/): 4.108 mg
- [Potato](https://nutritionizm.com/food/potatoes-raw-skin/): 3.24 mg
- [Spinach](https://nutritionizm.com/food/spinach-raw/): 2.71 mg
- [Raisin](https://nutritionizm.com/food/raisins-seeded/): 2.59 mg
- [Hummus](https://nutritionizm.com/food/hummus-commercial/): 2.41 mg
- [Soy Sauce](https://nutritionizm.com/food/soy-sauce-made-from-soy-tamari/): 2.38 mg
- [Asparagus](https://nutritionizm.com/food/asparagus-raw/): 2.14 mg