What is the daily value of iron for a 2000 calorie diet?

November 2, 2025 •

5 min read

According to the U.S. Food and Drug Administration (FDA), the daily value (DV) for iron is 18 milligrams (mg), and this figure is based on a standard 2,000-calorie diet. This article explores what is the daily value of iron for a 2000 calorie diet and provides a comprehensive guide to understanding and meeting your iron needs.

Quick Summary

The standard daily value for iron is 18 mg, set by the FDA for adults and children over four based on a 2,000-calorie diet. However, individual needs vary significantly by age, sex, and life stage, so it is important to consider these factors. The article covers the different types of iron, factors affecting absorption, and specific iron requirements for various groups.

Key Points

Daily Value (DV): The standard DV for iron is 18 mg, based on a 2,000-calorie diet for food labeling purposes.
RDA Variation: Individual iron needs vary significantly based on age, gender, and life stage, with RDAs differing for men, premenopausal women, and pregnant women.
Heme vs. Non-Heme Iron: Heme iron from animal sources is more readily absorbed than non-heme iron from plant sources.
Enhance Absorption: Pairing non-heme iron with vitamin C or heme iron significantly improves its absorption.
Inhibit Absorption: Phytates, calcium, and tannins in certain foods can hinder iron absorption, especially from non-heme sources.
At-Risk Groups: Pregnant women, menstruating women, and vegetarians are at higher risk for iron deficiency.

Understanding the Daily Value (DV) for Iron

When you read a Nutrition Facts label on food packaging, the percentages listed are based on a standard 2,000-calorie diet, which is used as a benchmark for comparison. The Daily Value (DV) for iron, specifically, is set at 18 mg for adults and children aged four and older. This number helps consumers quickly assess if a food is a high or low source of a nutrient. For example, a food with 20% or more of the DV is considered a high source of iron. While this standardized value is a useful tool, it's crucial to recognize that individual iron needs can differ greatly. Factors such as age, sex, and overall health status all play a significant role in determining your specific iron requirements.

DV vs. Recommended Dietary Allowance (RDA)

It is important to differentiate between the Daily Value (DV) and the Recommended Dietary Allowance (RDA). The DV is a single, standardized value used for food labels, designed for easy comparison between products. The RDA, on the other hand, is a more specific, evidence-based recommendation that varies depending on age, sex, and life stage. For instance, while the DV for iron is 18 mg, the RDA for men (aged 19–50) is only 8 mg/day, but it increases to 18 mg/day for premenopausal women to account for menstrual blood loss. These differences highlight why relying solely on the 18 mg DV can be misleading for certain populations.

Factors Influencing Individual Iron Needs

Several factors can affect how much iron a person needs to consume daily. Beyond the standard age and sex differences, certain conditions and lifestyle choices increase iron demand or inhibit its absorption.

Life Stage and Gender: Women of childbearing age require more iron (18 mg RDA) due to menstruation, while pregnant women need an even higher amount (27 mg RDA) to support fetal development. After menopause, a woman's iron needs drop to 8 mg, the same as for adult men.
Dietary Habits: Vegetarians and vegans must consume more iron to compensate for the lower bioavailability of non-heme iron from plant sources. It is recommended that vegetarians multiply their RDA by 1.8.
Physical Activity: Athletes, especially endurance athletes, may have a higher risk of iron deficiency due to increased iron loss through sweat and physical exertion.
Medical Conditions: Conditions like celiac disease, inflammatory bowel disease, and stomach surgeries can impair the body's ability to absorb iron. Chronic kidney disease and certain genetic conditions, such as hemochromatosis, also impact iron levels.
Blood Loss: Regular blood donors and individuals with chronic internal bleeding, such as from a peptic ulcer, are at a higher risk of iron deficiency.

Types of Dietary Iron and Absorption

Not all iron is created equal when it comes to absorption. The two types of dietary iron are heme and non-heme, and their sources and bioavailability differ significantly.

Comparison of Heme and Non-Heme Iron


Feature	Heme Iron	Non-Heme Iron
Source	Animal products like red meat, poultry, and fish.	Plant-based foods like grains, legumes, vegetables, and fortified foods.
Absorption Rate	Readily absorbed by the body, with up to 40% absorbed.	Less efficiently absorbed, with bioavailability significantly lower than heme iron.
Absorption Inhibitors	Not significantly affected by other dietary factors.	Inhibited by compounds like phytates (in grains, legumes), oxalates (in spinach), tannins (in tea and coffee), and calcium.
Absorption Enhancers	Absorption can be enhanced by the presence of non-heme iron in the same meal.	Absorption can be significantly enhanced by consuming with vitamin C-rich foods and heme iron.

Maximizing Iron Absorption

To increase your iron absorption, particularly for non-heme sources, it's recommended to combine them with foods rich in vitamin C. For example, adding lemon juice to a spinach salad or including bell peppers in a lentil stew can enhance iron uptake. Conversely, to avoid inhibiting iron absorption, limit the consumption of tea, coffee, and calcium-rich foods like milk around the same time as an iron-rich meal. Cooking in cast-iron cookware can also increase the iron content of your food.

Signs of Iron Deficiency

Iron deficiency can progress slowly and symptoms may not be apparent until it develops into anemia. The signs to watch for include:

Extreme Fatigue and Weakness: Feeling unusually tired is a classic symptom, as iron is needed for oxygen transport.
Pale Skin: Low hemoglobin levels can lead to paleness, especially on the inside of the lower eyelids.
Headaches and Dizziness: Insufficient oxygen reaching the brain can cause headaches and lightheadedness.
Shortness of Breath: Reduced oxygen-carrying capacity can lead to breathlessness, especially during physical activity.
Cold Hands and Feet: Poor circulation due to low iron can make extremities feel cold.
Brittle Nails and Inflamed Tongue: In more severe cases, physical signs such as brittle nails and a swollen, sore tongue can appear.
Pica: A craving for non-food items, such as ice, dirt, or clay, can be a sign of severe iron deficiency.

If you experience these symptoms, it is important to consult a healthcare professional for a proper diagnosis and treatment plan, as self-treating with iron supplements can be harmful.

Conclusion

The 18 mg daily value of iron is a helpful reference point based on a 2000-calorie diet, but it is not a one-size-fits-all requirement. Individual needs for this essential mineral fluctuate based on factors such as age, gender, diet, and health status. By understanding the difference between heme and non-heme iron and learning how to enhance absorption, you can take proactive steps to ensure your body has sufficient iron stores. For specific dietary recommendations, especially for those with increased needs or absorption issues, consulting a registered dietitian is always a wise decision. For further information on iron's role in the body, you can refer to the National Institutes of Health's fact sheet on iron.

Tips for a Balanced Iron Intake

Here is a list of ways to help manage your iron intake:

Eat Lean Red Meat: A prime source of highly-absorbable heme iron.
Pair Vitamin C and Iron: Combine non-heme iron sources like beans or spinach with vitamin C-rich foods such as citrus fruits or bell peppers.
Use Cast-Iron Cookware: Cooking food in cast-iron pans can increase the iron content of your meals.
Limit Inhibitors: Avoid consuming coffee, tea, and calcium-rich dairy products at the same time as iron-rich meals.
Consider Iron-Fortified Foods: Many breads, cereals, and pastas are enriched with non-heme iron.
Soak Grains and Legumes: This can help reduce phytates, which inhibit non-heme iron absorption.
Eat Fish and Poultry: These are good sources of heme iron and can enhance the absorption of non-heme iron when eaten with plant-based sources.

Frequently Asked Questions

The Daily Value (DV) of 18 mg for iron is a standardized reference point set by the U.S. Food and Drug Administration (FDA) for use on Nutrition Facts labels. It helps consumers compare the iron content of different foods in the context of a total 2,000-calorie diet, which is a generalized benchmark.

Your specific iron needs, known as the Recommended Dietary Allowance (RDA), are influenced by several factors, including your age, sex, and life stage. For example, premenopausal women require 18 mg per day, while adult men and postmenopausal women only need 8 mg per day. The DV is a general guideline, not a precise personal requirement.

Heme iron is found in animal products like meat and fish and is easily absorbed by the body. Non-heme iron comes from plant-based sources and fortified foods and is absorbed less efficiently. Vegetarians and vegans need to be mindful of this difference.

You can increase iron absorption by pairing non-heme iron sources with foods rich in vitamin C, like oranges, bell peppers, or broccoli. Additionally, consuming a small amount of heme iron (meat, fish) with non-heme iron can enhance its uptake.

Certain compounds can inhibit iron absorption, including phytates (in grains and legumes), tannins (in tea and coffee), and calcium (in dairy products). It is best to avoid consuming these inhibitors at the same time as iron-rich meals, especially if you rely on non-heme iron.

Common symptoms of iron deficiency include extreme fatigue, paleness, headaches, dizziness, cold hands and feet, shortness of breath, and brittle nails. In severe cases, a craving for non-food items like ice or dirt (pica) may also occur.

Yes. Since non-heme iron from plant sources is less bioavailable, it is generally recommended that vegetarians increase their daily iron intake by 1.8 times the standard RDA to compensate for this reduced absorption.