This food contains 3.4 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 122 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:
Cornmeal, whole-grain, yellow
Read more about iron in grains or visit our iron-rich foods list.
Cornmeal and Corn as Iron Rich Foods?
Corn is an interesting grain because it is fairly high in iron on its face, but it is difficult to unlock the iron and help your body digest it. Corn contains iron inhibitors, as do all grains such as spelt, barley, rye, sorghum, and kamut. On this site we recommend using basic kitchen preparation techniques to improve the iron availability in your food. Commercial corn products go some distance to incorporating these strategies. Nixtamalized corn – “masa” – in Mexican food is made from corn soaked in solution of ash and calcium hydroxide. This process does break down iron inhibitors to some degree. As a result, corn in products such as tamales will have more iron that is more easily absorbed by your body than does a corn meal product. You can also use the soaking and baking processes we recommend on this site and make classics such as cornbread, combined with wheat and a sourdough starter, to make bread that has reasonable iron bioavailability.
If corn is a major part of your diet and you are iron deficient, be sure to read the grain preparation resources on this site in detail to improve the iron in your diet.