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Is pasta high in iron?

0.7mg iron in 1 cup cooked

0.5 mg per 100 g

  • Low in iron
  • Non-heme iron

The short answer

No. One portion of pasta (1 cup cooked) gives about 0.7 mg of iron, 4% of the 18 mg a day women aged 19 to 50 need.

  • mg0.7In one portion: 1 cup cooked
  • %4Of the 18 mg a day women aged 19 to 50 need
  • mg0.5Per 100 g, as eaten

How it compares

Iron per portion, next to other foods on the grains and bread shelf.

  1. Quinoa2.8 mg
  2. Oat porridge2.3 mg
  3. Dark rye bread1.8 mg
  4. Granola1.5 mg
  5. Wholegrain bread1.5 mg
  6. Buckwheat1.4 mg
  7. Pasta0.7 mg
  8. Sourdough bread0.6 mg
  9. White rice0.3 mg

Recipes with pasta

All recipes

Questions

How much iron is in pasta?

About 0.5 mg per 100 g, so 1 cup cooked (140 g) gives about 0.7 mg. The number is from USDA FoodData Central: Pasta, cooked, unenriched, without added salt.

Does enriched pasta have more iron?

Yes. Enriched pasta, common in the US, has iron added. The number here is unenriched pasta; an enriched packet lists its own iron on the label.

Sources

  1. USDA FoodData Central: Pasta, cooked, unenriched, without added salt
  2. NIH Office of Dietary Supplements. Iron: fact sheet for health professionals
  3. US Code of Federal Regulations, 21 CFR 101.54: nutrient content claims for "good source" and "high"

Iron is from food tables, for the food as eaten, and real foods vary with the cut, the brand and the recipe. Your body takes in a share of it, and a larger share when your stores are low.

Educational, not medical advice. ferritin.ai does not diagnose or treat any condition. Talk to your doctor about your own results.