Iron Content of Brown Rice


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This food contains .52 milligrams of iron per 100 grams. Grams is a measure of weight. To put 100 grams in perspective, consider alternative measures for this food:

  • 1 cup equals 195 grams.

In the category of grain, we included whole grains and flours in the Top 10 list. Foods may be fortified with iron but are not included in this Top 10 list.The food tested for the particular graph below can be described more specifically as:

Rice, brown, medium-grain, cooked

Read more about iron in grains or visit our iron-rich foods list.

Brown Rice: Better Iron Rich Options?

Brown rice is a staple in many households, but if you are looking for a grain that is high in iron, there are better options than brown rice, particularly teff, amaranth, and quinoa. Brown rice, as with other grains, contains iron inhibitors. On this website you will learn tricks to reduce those iron inhibitors in grains, but those strategies are not quite as effective with brown rice. Unless you plan to ferment your rice as we discuss in the Iron Rich Foods book, your best bet is to select another grain if you are relying on it for iron. Those other grains should be preparing with the intent to reduce iron inhibitors too, techniques which are far more effective in those cases.

Read more about iron rich foods on this website, including our iron rich foods tips page. Use the website’s search function to find the iron content of your favorite foods and read about the processes to unlock the iron in your food.


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