Absorção ferro
- Created by
- Renato Passos, Eng. de Software
- Reviewed by
- Renato Passos, Eng. de Software
Last updated: Apr 18, 2026
Formula
Heme 25%, Não-heme 10%
About this calculator
The iron absorption calculator estimates how much iron your body absorbs from food intake. It distinguishes between heme iron (from animal sources) and non-heme iron (from plant sources). Heme iron absorption ranges from 15% to 35%, while non-heme absorption varies between 2% and 20%. The formula uses average values: 25% for heme and 10% for non-heme, aligning with typical dietary patterns.
This tool is useful for planning balanced diets, especially for people with iron deficiency anemia or at risk of deficiency. It is particularly relevant for vegetarians and vegans, who rely mostly on non-heme iron. The calculator helps assess whether current iron intake meets minimum requirements, considering absorption efficiency of each iron type.
Note that factors like vitamin C (which boosts absorption) or inhibitors (such as calcium) may alter actual results. The percentages provided are average approximations for practical calculations and should not replace guidance from a nutritionist. Always consult a professional for personalized adjustments.
To use it correctly, input your total iron intake (heme + non-heme) and their proportions. The result will show the estimated total absorption. This is an educational tool, not a medical diagnosis, and should be combined with other health indicators like blood tests.
Frequently asked questions
How does the iron absorption calculator work?
It calculates total absorption using 25% for heme iron and 10% for non-heme iron, multiplying by the ingested amount. The result sums both types' absorption.
What is the difference between heme and non-heme iron?
Heme iron comes from animal sources and is absorbed at higher rates (15-35%). Non-heme iron from plants has lower absorption (2-20%), but vitamin C can enhance it.
When should I use this calculator?
Use it to plan diets for iron deficiency, monitor intake in vegetarians, or adjust portions to meet specific nutritional needs.
My results show low absorption. What should I do?
Consult a nutritionist to reassess diets, consider supplementation, and identify factors inhibiting absorption like excess calcium or caffeine.
Can I use this calculator for other minerals?
No, this tool is specific for iron. Absorption of other minerals follows different formulas and requires adapted calculations.