This food contains 1.6 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 193 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:
Spelt, cooked
Read more about iron in grains or visit our iron-rich foods list.
Spelt, Spelt Flour, and Spelt Berries as Iron Rich Food
Spelt has a high level of iron but it is important to note that spelt has iron inhibitors and it is necessary to prepare it properly if you rely on spelt for dietary iron (as is the case with any grains such as wheat, barley, rye, sorghum, and kamut). Specifically, spelt has a high content of phytic acid which will reduce the absorption of iron from the spelt. Check out the iron rich foods tips page for more on this issue but, generally, we recommend baking with fresh ground spelt and using a sourdough baking technique. Sourdough is not as difficult as it sounds — we provide basic step-by-step instructions in our online materials. For a breakfast cereal, we grind the spelt a bit and soak it overnight to reduce the phytic acid content.
Generally, the techniques that improve your absorption of iron from spelt are fairly easy if you are cooking your own food anyway. They are simple adaptations.
Explore this site for more information on high iron foods. Use our search function to search for the iron content of your favorite food.