This food contains 2.6 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 169 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:
Rye
Read more about iron in grains or visit our iron-rich foods list.
Iron In Rye
This listing for rye is the whole rye berry. The top ten list of high iron grains includes “rye flour” and the measurements for each are a bit different. In fact, the iron content varies a bit with the type of rye flour. Regardless, rye is really a pretty good grain source of iron regardless of the color. The dark flour is the best, but we strongly recommend using fresh milled flour, light, dark, or in between in our Iron Rich Foods book.
As with all grains, including spelt, barley, wheat, sorghum, and kamut, rye-based food should be prepared properly to unlock its iron. Rye has natural iron inhibitors as we discuss on the iron rich foods tips page. There are simple kitchen techniques you can use to improve your digestion of iron from rye. Integrate some of these methods in your own kitchen and improve your iron absorption today.