Welcome to the nutritional iron content in 11 different types of pasta, ranging from 3.35 to 0.25 mg per 100g. The basic amount from the general description of pasta is Pasta, corn, dry which in 100g contains 0.93 mg of iron.

As a source of iron, this corresponds to 7 % of the Recommended Daily Allowance or RDA. For this serving in your diet, the amount of Calories is 357 kcal (18% RDA), the amount of Protein is 7.46 g (13% RDA), the amount of Fat is 2.08 g (3% RDA) and the amount of Carbohydrate is 79.26 g (61% RDA).

The iron amounts and nutrition facts for 100g is shown in the bar chart below as percentages of the recommended daily allowance.

iron and nutrition facts in pasta per 100g

For the food Pasta, corn, dry the typical serving size is 1 cup (or 105 g) which contains 0.98 mg of Iron. The precentage of the recommended daily value for this serving is 7 %. In terms of the gram weight and total content for this serving the Calories content is 374.85 kcal, the Protein content is 7.83 g, the Fat content is 2.18 g and the Carbohydrate content is 83.22 g. iron and nutritional content in pasta

The amount of protein, fat and carbs from this food is measured as a gram weight value although it is also useful to give the calories from these macronutrients. For this serving in your diet here are the macronutrient calories. From protein the number of calories is 21.4 (kcal).The number of calories from Fat is 18.2 (kcal).The total calories from carbohydrate is 335.4 (kcal).

This list of 11 types of pasta, is brought to you by www.dietandfitnesstoday.com and ranges from Pasta, fresh-refrigerated, plain, as purchased through to Pasta, corn, cooked 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 pasta.

Iron Levels

The list below gives the total iron content in the 11 items from the general description 'pasta' each of which show the iron amount as well as Calories, Protein, Fat and Carbohydrate. The top 11 food items are shown in the graph below, to give 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.

pasta iron per 100g

The level of iron can be affected by the method of storage for example canned or frozen and also by the method of preparation for example either raw, cooked or fried. The number of food items classified as canned is 3 items. The highest amount of iron from the 3 canned items is in Pasta with meatballs in tomato sauce, canned entree where the level is 1.31 mg per 100g.The number of food items which are cooked are 5 items. The highest amount of iron from the 5 cooked items is in Pasta, homemade, made with egg, cooked where the amount is 1.16 mg per 100g. The Fat Diminisher

Average Content for pasta

The average (or more correctly the arithmetic mean) amount of iron contained in 100g of pasta, based on the list below of 11 different items under the general description of pasta, is 1.41 mg of iron. This average value corresponds to 10.07 % 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 167.45 kcal, the average amount of Protein is 5.75 g, the average amount of Fat is 1.80 g and the average amount of Carbohydrate is 32.21 g.

Median Amount

The median value of Iron is found in Pasta, homemade, made without egg, cooked which in 100g contains 1.13 mg of Iron. This corresponds to 8 % of the recommended daily allowance. For this serving the amount of Calories is 124 kcal, the amount of Protein is 4.37 g, the amount of Fat is 0.98 g and the amount of Carbohydrate is 25.12 g.

Highest iron Content per 100g

Using the list below for the 11 different pasta nutrition entries in our database, the highest amount of iron is found in Pasta, fresh-refrigerated, plain, as purchased which contains 3.35 mg of iron per 100g. The associated percentage of RDA is 24 %. For this 100g serving the Calories content is 288 kcal, the Protein content is 11.31 g, the Fat content is 2.3 g, the Carbohydrate content is 54.73 g.

The lowest amount of iron is in Pasta, corn, cooked which in 100g contains 0.25 mg of iron. This gives as percentage of the recommended daily allowance 2 % of the RDA. For this 100g serving the amount of Calories is 126 kcal, the amount of Protein is 2.63 g, the amount of Fat is 0.73 g, the amount of Carbohydrate is 27.91 g.

The difference between the highest and lowest values gives a iron range of 3.1 mg per 100g. The range for the other nutrients are as follows; 162 kcal for Calories, 8.68 g for Protein, 1.57 g for Fat, 26.82 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 Pasta, corn, dry contains 0.93 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 Pasta, fresh-refrigerated, plain, as purchased which contains 4.29 mg in 4.5 oz (or 128 g). The precentage of the recommended daily value for this serving is 31 %. For this serving the Calories content is 368.64 kcal, the Protein content is 14.48 g, the Fat content is 2.94 g and the Carbohydrate content is 70.05 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 with a high iron content.


Pasta List, iron Content per 100g

1. Pasta, fresh-refrigerated, plain, as purchased - Iron
  Iron (%RDA)Calories (%RDA)Carbohydrate (%RDA)Fat (%RDA)Protein (%RDA)
  For a 100g serving :
  3.35 mg (24%)288 kcal (14%)54.73 g (42%)2.3 g (4%)11.31 g (20%)
  Typical Serving size of 4.5 oz (or 128g):
   4.29 mg (31%) 368.64 kcal (18%) 70.05 g (54%) 2.94 g (5%) 14.48 g (26%)
2. Pasta, fresh-refrigerated, spinach, as purchased - Iron
  Iron Calories Carbohydrate Fat Protein
  For a 100g serving :
  3.3 mg (24%)289 kcal (14%)55.72 g (43%)2.1 g (3%)11.26 g (20%)
  Typical Serving size of 4.5 oz (or 128g):
   4.22 mg (30%) 369.92 kcal (18%) 71.32 g (55%) 2.69 g (4%) 14.41 g (26%)
3. Pasta with meatballs in tomato sauce, canned entree - Iron
  Iron Calories Carbohydrate Fat Protein
  For a 100g serving :
  1.31 mg (9%)107 kcal (5%)11.11 g (9%)5.1 g (8%)4.17 g (7%)
  Typical Serving size of 1 cup (or 255g):
   3.34 mg (24%) 272.85 kcal (14%) 28.33 g (22%) 13.01 g (20%) 10.63 g (19%)
4. Pasta, homemade, made with egg, cooked - Iron
  Iron Calories Carbohydrate Fat Protein
  For a 100g serving :
  1.16 mg (8%)130 kcal (7%)23.54 g (18%)1.74 g (3%)5.28 g (9%)
  Typical Serving size of 2 oz (or 57g):
   0.66 mg (5%) 74.1 kcal (4%) 13.42 g (10%) 0.99 g (2%) 3.01 g (5%)
5. Pasta, fresh-refrigerated, plain, cooked - Iron
  Iron Calories Carbohydrate Fat Protein
  For a 100g serving :
  1.14 mg (8%)131 kcal (7%)24.93 g (19%)1.05 g (2%)5.15 g (9%)
  Typical Serving size of 2 oz (or 57g):
   0.65 mg (5%) 74.67 kcal (4%) 14.21 g (11%) 0.6 g (1%) 2.94 g (5%)
6. Pasta, homemade, made without egg, cooked - Iron
  Iron Calories Carbohydrate Fat Protein
  For a 100g serving :
  1.13 mg (8%)124 kcal (6%)25.12 g (19%)0.98 g (2%)4.37 g (8%)
  Typical Serving size of 2 oz (or 57g):
   0.64 mg (5%) 70.68 kcal (4%) 14.32 g (11%) 0.56 g (1%) 2.49 g (4%)
7. Pasta, fresh-refrigerated, spinach, cooked - Iron
  Iron Calories Carbohydrate Fat Protein
  For a 100g serving :
  1.11 mg (8%)130 kcal (7%)25.04 g (19%)0.94 g (1%)5.06 g (9%)
  Typical Serving size of 2 oz (or 57g):
   0.63 mg (5%) 74.1 kcal (4%) 14.27 g (11%) 0.54 g (1%) 2.88 g (5%)
8. Pasta, corn, dry - Iron
  Iron Calories Carbohydrate Fat Protein
  For a 100g serving :
  0.93 mg (7%)357 kcal (18%)79.26 g (61%)2.08 g (3%)7.46 g (13%)
  Typical Serving size of 1 cup (or 105g):
   0.98 mg (7%) 374.85 kcal (19%) 83.22 g (64%) 2.18 g (3%) 7.83 g (14%)
  Other serving sizes 2 oz (or 57g):
  0.53 mg (4%) 203.49 kcal (10%) 45.18 g (35%) 1.19 g (2%) 4.25 g (8%)
9. Pasta with Sliced Franks in Tomato Sauce, canned entree - Iron
  Iron Calories Carbohydrate Fat Protein
  For a 100g serving :
  0.91 mg (7%)90 kcal (5%)12.7 g (10%)2.38 g (4%)4.37 g (8%)
  Typical Serving size of 1 serving (1 cup) (or 252g):
   2.29 mg (16%) 226.8 kcal (11%) 32 g (25%) 6 g (9%) 11.01 g (20%)
10. Pasta with tomato sauce, no meat, canned - Iron
  Iron Calories Carbohydrate Fat Protein
  For a 100g serving :
  0.91 mg (7%)70 kcal (4%)14.22 g (11%)0.44 g (1%)2.22 g (4%)
  Typical Serving size of 1 serving (1 NLEA serving) (or 252g):
   2.29 mg (16%) 176.4 kcal (9%) 35.83 g (28%) 1.11 g (2%) 5.59 g (10%)
  Other serving sizes 1 cup (or 238g):
  2.17 mg (16%) 166.6 kcal (8%) 33.84 g (26%) 1.05 g (2%) 5.28 g (9%)






iron and Nutrition Facts - Top 200 Foods

Fruits

a banana, an apple, an orange, a peach, apricots, butternut squash, lemon, grapes, watermelon, strawberries, green grapes, kiwi, blueberries, zucchini, figs, honeydew, eggplant, dates, olives, a pear, coconut, cranberries, pomegranate, a mango, pineapple, cherries, cantaloupe, grapefruit, tangerine, nectarines, raisins, plums, tomatoes, chili peppers, chilis, peppers, avocado, cucumber, summer squash, winter squash, papaya, prunes

Vegetables

leeks, turnip greens, swiss chard, mustard greens, yams, fennel, artichokes, broccoli, cauliflower, kale, green beans, brussel sprouts, cabbage, sweet potato, a potato, carrots, lettuce, iceberg lettuce, spinach, shiitake mushrooms, celery, salad, mushrooms, potatoes, baked potato, onions, asparagus

Seafood

salmon, cod, sardines, shrimp, tuna, fish, tuna salad, halibut, sea bass, scallops

Drinks

coffee, apple juice, cranberry juice, red wine, skim milk, white wine, wine, milk, beer, alcohol, coke, soy milk, whole milk, prune juice, tea, a shake, coconut milk, orange juice

Nuts and Seeds

chia seeds, sunflower seeds, pecans, pumpkin seeds, hazelnuts, nuts, almonds, sesame seeds, walnuts, cashews, peanuts

Beans and Lentils

soybeans, pinto beans, kidney beans, lentils, black beans, lima beans, navy beans, beets, beans, garbanzo beans, baked beans

Meat

beef, steak, deer, bacon, chicken, fried chicken, turkey, turkey breast, chicken breast, meatloaf, ham, lamb, sausages

Fast Foods

french fries, pizza, a slice of pizza, hot dog, hamburger, a cheeseburger, a big mac

Dairy and Cheese

ricotta, yogurt, cottage cheese, an egg, egg whites, goats cheese, cheddar, cheddar cheese, cheese, hard boiled egg, feta cheese

Bread, Rice, Grains and Pasta

rye, millet, flaxseed, barley, buckwheat, whole wheat bread, a bagel, white bread, bread, quinoa, corn, spaghetti, rice, brown rice, white rice

Spreads, Sauces and Herbs

hummus, mayonnaise, butter, peanut butter, soy sauce, thyme, basil, rosemary, pepper, coriander, dill, parsley

Sweets, Desserts and Snacks

popcorn, chips, nachos, a granola bar, saltine crackers, cheesecake, jello, ice cream, doughnuts, chocolate

Breakfast Cereal

granola, cheerios, oatmeal

Miscellaneous

spirulina, honey, sugar, brown sugar, tofu, olive oil, garlic, tempeh, oats