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Are potatoes high in iron?

0.6mg iron in 2 small

0.4 mg per 100 g

  • Low in iron
  • Non-heme iron

The short answer

No. One portion of potatoes (2 small) gives about 0.6 mg of iron, 3% of the 18 mg a day women aged 19 to 50 need.

  • mg0.6In one portion: 2 small
  • %3Of the 18 mg a day women aged 19 to 50 need
  • mg0.4Per 100 g, as eaten

How it compares

Iron per portion, next to other foods on the vegetables shelf.

  1. Sun-dried tomatoes1.8 mg
  2. Sauerkraut1.5 mg
  3. Sweet potato1.1 mg
  4. Tomato paste0.9 mg
  5. Pumpkin0.9 mg
  6. Beetroot0.8 mg
  7. Broccoli0.6 mg
  8. Potatoes0.6 mg
  9. Red bell pepper0.5 mg
  10. Aubergine0.5 mg
  11. Tomato0.4 mg
  12. Carrot0.2 mg
  13. Mushrooms0.2 mg

Questions

How much iron is in potatoes?

About 0.4 mg per 100 g, so 2 small (150 g) gives about 0.6 mg. The number is from USDA FoodData Central: Potatoes, baked, flesh, without salt.

Sources

  1. USDA FoodData Central: Potatoes, baked, flesh, without 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.