Welcome to the nutritional iron content in 11 different types of cooking oil, ranging from 0.56 mg to 0 mg per 100g. The basic type of cooking oil is Oil, olive, salad or cooking, where the amount of iron in 100g is 0.56 mg.
The percentage of the recommended daily allowance (RDA) for iron is based on a 14 mg RDA level for a mature adult.
Top five cooking oil products high in iron
Below is a summary list for the top five cooking oil items ranked by the amount or level of iron in 100g.
1. Oil, olive, salad or cooking : 0.56mg (4%RDA)
2. Oil, soybean, salad or cooking : 0.05mg (0%RDA)
3. Oil, peanut, salad or cooking : 0.03mg (0%RDA)
4. Oil, soybean, salad or cooking, (partially hydrogenated) : 0mg (0%RDA)
5. Oil, sesame, salad or cooking : 0mg (0%RDA)
Following on from the five top cooking oil items or products containing iron we have a more comprehensive break down of Oil, olive, salad or cooking, and the highest item containing iron which is Oil, olive, salad or cooking. We also give a comparison of average values, median values and lowest values along with a comparison with other food groups and assess the effects of storage and preparation on the 11 types of cooking oil.
At the bottom of the page is the full list for the 11 different types of cooking oil based on the content in different servings in grams and oz (and other serving sizes), providing a comprehensive analysis of the iron content in cooking oil.
Oil, olive, salad or cooking - Nutritional Content and Chart
The full nutrition content, RDA percentages and levels for Oil, olive, salad or cooking should be considered along with the iron content. This food profile is part of our list of food and drinks under the general group Fats and Oils.Other important and iron related nutrients are Calories, Protein, Fat and Carbohydrate. For this 100g serving in your diet, the amount of Calories is 884 kcal (44% RDA), the amount of Protein is 0 g, the amount of Fat is 100 g (154% RDA) and the amount of Carbohydrate is 0 g. The nutritional content and facts for 100g, which includes Calories, Protein, Fat and Carbohydrate is shown in the RDA chart below as percentages of the recommended daily allowance along with the iron levels in cooking oil.
Our proprietary nutritional density score gives a nutritional value out of 100 based on 9 different vitamins, minerals and macro nutrients. Oil, olive, salad or cooking has a nutritional value score of 13 out of 100.Comparing the iron content and the nutritional density in 100g for Oil, olive, salad or cooking; We class this as a medium to low iron content item.In terms of overall nutritional value we class this as an item with a low nutritional density value.
Comparing iron in cooking oil vs spinach
The amount of iron in spinach is 2.7 mg per 100g.As iron percentage of the RDA this is 19 %. Comparing with Oil, olive, salad or cooking, in 100g contains 0.56 mg of iron. As a percentage of the RDA this is 4 %. Therefore, spinach has 2.14 mg more iron than Oil, olive, salad or cooking. In terms of iron percentage this is 382 % more iron. Spinach has an overall nutritional value score of 68 out of 100, whereas Oil, olive, salad or cooking has a nutritional value score of 13 out of 100.Oil, olive, salad or cooking also has the highest amount of iron for the 11 different cooking oil items.Amount of iron per 100 Calories
100 calories of oil, olive, salad or cooking is a serving size of 0.11 g, and the amount of Iron is 0.06 mg (0.45% RDA). Other important and related nutrients and macronutrients such as Fat, in 100 Calories are as follows; Protein 0 g (0% RDA), Fat 11.31 g (17.42% RDA), Carbohydrate 0 g (0% RDA). This is shown in the iron RDA percentage chart below, based on 100 Calories, along with the other important nutrients and macro nutrients.
Content per Typical Serving Size 1 tablespoon (or 13.5 g)
For the food Oil, olive, salad or cooking the typical serving size is 1 tablespoon (or 13.5 g) which contains 0.08 mg of Iron. The iron percentage of the recommended daily value for this serving is 1 %.To give 100% of the RDA, 100.0 servings of the typical serving size 1 tablespoon (or 13.5 g) give the complete RDA. In terms of the gram weight and total content for this serving the Calories content is 119.34 kcal, the Protein content is 0 g, the Fat content is 13.5 g and the Carbohydrate content is 0 g. The percentages are shown below in the iron chart, for the typical serving of iron and the related and important nutritional values.
Macronutrients in Oil, olive, salad or cooking
The amount of protein, fat and carbs from this food described above is measured in grams per 100g and grams in a typical serving size (in this case 1 tablespoon or 13.5 g), although it is also useful to give the number of calories from protein, fat and carbohydrate which are the most important macronutrients. For this serving in your diet here are the macronutrient calories. From protein the number of calories is 0.0 (kcal).The number of calories from Fat is 119.3 (kcal).The total calories from carbohydrate is 0.0 (kcal).
Milligrams of iron in cooking oil (per 100g)
This list of 11 types of cooking oil, is brought to you by www.dietandfitnesstoday.com and ranges from Oil, olive, salad or cooking through to Oil, PAM cooking spray, original where all food items are ranked by the content or amount per 100g. The nutritional iron content can be scaled by the amount in grams, oz or typical serving sizes. Simply click on a food item or beverage from the list at the bottom of the page to give a full dietary nutritional breakdown to answer the question how much iron in cooking oil.
The list below gives the total iron content in the 11 items from the general description 'cooking oil' each of which show the iron amount as well as Calories, Protein, Fat and Carbohydrate. Below, is the top 11 food items shown in the iron chart. This gives a quick and easy dietary comparison for the different items, where each item is listed at the bottom of the page with a nutritional summary.
The corresponding nutritional value for cooking oil based on our density score out of 100 (ranked by the amount of iron per 100g) is shown in the below nutritional density chart. 
The corresponding Calories for cooking oil ranked by the amount of iron per 100g is shown below in the cooking oil calories chart. 
Average Content for cooking oil
The average (or more correctly the arithmetic mean) amount of iron contained in 100g of cooking oil, based on the list below of 11 different items under the general description of cooking oil, is 0.06 mg of iron. This average value corresponds to 0.43 % of the recommended dietary allowance (or RDA) in your diet. The averages for the different nutrients are as follows; the average amount of Calories is 877.09 kcal, the average amount of Protein is 0.02 g, the average amount of Fat is 98.06 g and the average amount of Carbohydrate is g.Median Amount
The median value of Iron is found in Oil, cottonseed, salad or cooking which in 100g contains 0 mg of Iron. For this serving the amount of Calories is 884 kcal, the amount of Protein is 0 g, the amount of Fat is 100 g and the amount of Carbohydrate is 0 g.Highest iron Content per 100g
Using the list below for the 11 different cooking oil nutrition entries in our database, the highest amount of iron is found in Oil, olive, salad or cooking which contains 0.56 mg of iron per 100g. The associated percentage of RDA is 4 %. For this 100g serving the Calories content is 884 kcal, the Protein content is 0 g, the Fat content is 100 g, the Carbohydrate content is 0 g. 
The lowest amount of iron in 100g is in Oil, PAM cooking spray, original which contains 0 mg. This gives as percentage of the recommended daily allowance 0 % of the RDA. For this 100g serving the amount of Calories is 792 kcal, the amount of Protein is 0.26 g, the amount of Fat is 78.69 g, the amount of Carbohydrate is 20.69 g.
The difference between the highest and lowest values gives a iron range of 0.56 mg per 100g. The range for the other nutrients are as follows; 92 kcal for Calories, 0.26 g for Protein, 21.31 g for Fat, 0 g for Carbohydrate.
Highest Amount of iron per Serving
Please remember that the above gives an accurate value in 100g for high iron foods in your diet. For example 100g of Oil, olive, salad or cooking contains 0.56 mg of iron. However, there are other factors to consider when you are assessing your nutritional requirements. You should also take into account portion sizes when you are considering the iron nutritional content.
The food with the highest iron content per typical serving is Oil, olive, salad or cooking which contains 0.08 mg in 1 tablespoon (or 13.5 g). The percentage of the recommended daily value for this serving is 1 %. For this serving the Calories content is 119.34 kcal, the Protein content is 0 g, the Fat content is 13.5 g and the Carbohydrate content is 0 g.
Nutritional Information Summary
From the list below you can find a full nutrition facts breakdown for all foods containing iron which can be scaled for different servings and quantities. We have also sorted our complete nutritional information and vitamin database of over 7000 foods, to give a list of foods rich in iron.
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