Iron is an essential mineral that supports oxygen transport, energy metabolism, and immune function. For those tracking micronutrient intake—whether for dietary planning, managing anemia, or optimizing plant-based nutrition—knowing the iron content of rice is a valuable piece of the puzzle. This calculator estimates the total iron in a serving of rice based on the type of rice, cooking method, and serving size.
Different rice varieties (white, brown, jasmine, basmati, wild, and enriched) contain varying amounts of iron, and cooking methods (boiled, steamed, or parboiled) can affect the final mineral density. By entering your specific details, you'll get a precise estimate of iron per serving, along with a comparison to the recommended daily intake. Whether you're a dietitian, a home cook, or someone managing iron levels, this tool helps you make informed choices.
🍚 Rice Iron Calculator
How to Use This Tool
Select the type of rice you are using from the dropdown menu—options include white, brown, jasmine, basmati, wild, and enriched white rice. Then choose the cooking method (boiled, steamed, or parboiled) because the iron content can vary slightly depending on how the rice is prepared. Enter your serving size in grams or ounces, or click one of the preset buttons (100 g, 150 g, 200 g, 250 g) for quick entry. Press "Calculate Iron" to see the total iron in your serving, along with the percentage of the Daily Value for both men and women. Use the Reset button to clear all fields and start a new calculation.
How It Works
The calculator uses a database of average iron values for different rice varieties and cooking methods, derived from USDA FoodData Central and peer-reviewed nutrition studies. For each combination of rice type and cooking method, we store the iron content per 100 grams of cooked rice. When you enter a serving size, the tool converts it to grams (if needed) and applies a simple proportion: total iron = (iron per 100g × serving in grams) / 100. The result is then compared to the Recommended Dietary Allowance (RDA) for iron: 8 mg/day for adult men and 18 mg/day for adult women (ages 19–50). The percentages shown indicate how much of your daily iron needs are met by that serving of rice.
Iron Content Reference Table
The table below shows the approximate iron content (mg) per 100 g of cooked rice for each combination of type and cooking method. Use this as a quick reference when planning meals.
| Rice Type | Boiled (mg/100g) | Steamed (mg/100g) | Parboiled (mg/100g) |
|---|---|---|---|
| White Rice | 0.2 | 0.3 | 0.4 |
| Brown Rice | 0.5 | 0.6 | 0.7 |
| Jasmine Rice | 0.15 | 0.2 | 0.25 |
| Basmati Rice | 0.2 | 0.25 | 0.3 |
| Wild Rice | 0.6 | 0.7 | 0.8 |
| Enriched White Rice | 1.2 | 1.3 | 1.4 |
Worked Examples
Tips for Maximizing Iron Absorption
Iron from plant sources (non-heme iron) is less easily absorbed than iron from animal sources. To enhance absorption, pair your rice with foods rich in vitamin C, such as bell peppers, tomatoes, citrus fruits, or broccoli. Avoid drinking tea or coffee with meals, as tannins can inhibit iron absorption. Cooking in cast-iron cookware can also increase the iron content of rice slightly. If you are following a vegetarian or vegan diet, consider using an iron supplement if your intake is consistently low.
Frequently Asked Questions
Is brown rice higher in iron than white rice? Yes, brown rice generally contains more iron because the bran layer is retained. However, enriched white rice has added iron and can be comparable or higher.
Does rinsing rice affect iron content? Rinsing removes some surface starch and may slightly reduce water-soluble nutrients, but the effect on iron is minimal. Most iron is bound within the grain.
Can I use this calculator for other grains? This tool is specifically calibrated for rice. For other grains like quinoa or barley, iron values differ significantly. Check our NIH Iron Fact Sheet for general guidance.
Why does the cooking method matter? Parboiling involves soaking, steaming, and drying the rice before milling, which can drive nutrients (including iron) deeper into the grain. Steaming and boiling also affect water absorption and nutrient retention.
What if I eat rice with other iron-rich foods? The calculator estimates iron from rice alone. If you add beans, lentils, or meat, the total iron will be higher. You can use our iron intake calculator for a full meal analysis.