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Is white rice high in iron?

0.3mg iron in 1 cup cooked

0.2 mg per 100 g

  • Low in iron
  • Non-heme iron

The short answer

No. One portion of white rice (1 cup cooked) gives about 0.3 mg of iron, 2% of the 18 mg a day women aged 19 to 50 need.

  • mg0.3In one portion: 1 cup cooked
  • %2Of the 18 mg a day women aged 19 to 50 need
  • mg0.2Per 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 white rice

All recipes

Questions

How much iron is in white rice?

About 0.2 mg per 100 g, so 1 cup cooked (160 g) gives about 0.3 mg. The number is from USDA FoodData Central: Rice, white, long-grain, regular, unenriched, cooked without salt.

Does enriched rice have more iron?

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

Sources

  1. USDA FoodData Central: Rice, white, long-grain, regular, unenriched, cooked 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.