Understanding How Much Iron Is in Cloves

November 16, 2025 •

4 min read

According to USDA data, a single teaspoon of ground cloves contains approximately 0.25 mg of iron, though figures can vary based on the specific sample and database. This concentrated mineral content is one facet of the complex nutritional profile of cloves, but a common misconception is that this spice alone can fulfill daily iron requirements.

Quick Summary

Cloves contain a small amount of non-heme iron, approximately 0.25 mg per teaspoon, which contributes minimally to daily iron needs due to low bioavailability and small serving sizes.

Key Points

Limited Dietary Impact: A typical serving of cloves (e.g., one teaspoon) offers a minimal amount of iron for daily intake due to its low quantity in recipes.
Non-Heme Iron Only: The iron in cloves is exclusively non-heme iron, which has a lower absorption rate compared to the heme iron found in meat and other animal products.
Absorption Inhibitors: Cloves contain polyphenolic compounds that can naturally inhibit the body's ability to absorb non-heme iron, further reducing its effectiveness as a mineral source.
Boost with Vitamin C: Combining cloves with foods high in vitamin C, such as citrus fruits or bell peppers, can help increase the absorption of the non-heme iron present.
Significant Manganese Source: While a minor contributor of iron, cloves are an excellent source of manganese, a different but vital mineral for bone health and metabolism.
Not an Anemia Treatment: Cloves should not be considered a treatment or remedy for iron deficiency anemia; a balanced diet with more robust iron sources is necessary.

The Mineral Profile of Cloves

While cloves are renowned for their potent aroma and flavor, they also offer a variety of nutrients, including iron. However, the exact amount of iron in cloves is often presented in a concentrated, per-100g format, which can be misleading for those hoping to boost their intake through culinary use alone. For context, here is a breakdown of the iron content based on standard measurements from various nutritional databases, which sometimes present slightly different values:

Per 100 grams (g) of ground cloves: Approximately 8.68 mg to 11.8 mg. This represents a significant concentration by weight.
Per 1 tablespoon (tbsp) of ground cloves (around 6.7 g): Approximately 0.57 mg. This is a more realistic serving size for many recipes.
Per 1 teaspoon (tsp) of ground cloves (around 2.1 g): Approximately 0.25 mg, based on data from NutritionValue.org.

These figures demonstrate that while the iron content is impressive on a per-gram basis, the small quantity typically consumed in cooking means cloves provide a minimal contribution to one's daily recommended iron intake.

The Iron Absorption Challenge

Understanding the quantity of iron is only part of the story; absorption is the critical next step. The iron found in cloves is non-heme iron, which is absorbed by the body less efficiently than heme iron found in animal products. Several factors influence how much non-heme iron the body can actually utilize from plant-based sources like cloves:

Polyphenol Compounds: Spices, including cloves, are rich in polyphenols. These compounds can bind to non-heme iron in the digestive tract, inhibiting its absorption.
Enhancing Factors: The presence of other nutrients, particularly vitamin C, is crucial. Consuming vitamin C alongside non-heme iron significantly boosts its absorption rate.
Inhibiting Factors: Other dietary elements, such as phytates in grains and legumes and tannins in coffee and tea, can also interfere with iron uptake.

To effectively leverage the iron content of spices, one must be strategic about food pairings. Cooking with acidic ingredients like tomatoes or adding a squeeze of lemon juice can help. Furthermore, cooking in a cast-iron skillet can increase the iron content of your meals.

A Nutritional Comparison: Cloves vs. Other Foods

For a clearer perspective on the iron provided by cloves, consider this comparison to other iron-rich food sources, based on standard serving sizes. The low-absorbance non-heme iron in cloves is put into context when compared to other non-heme sources and a typical heme iron source.


Food Source	Serving Size	Iron Content (Approx.)	Iron Type	Key Context
Ground Cloves	1 tsp	0.25 mg	Non-heme	Primarily used for flavor, low total dietary contribution.
Cooked Spinach	½ cup	3.4 mg	Non-heme	A classic iron source, but best absorbed with Vitamin C.
Cooked Lentils	¾ cup	4.9 mg	Non-heme	Excellent plant-based source, also rich in fiber and protein.
Lean Beef	75 g (approx 2.5 oz)	1.5 to 2.4 mg	Heme	Easily absorbed heme iron, making it a very efficient source.
Fortified Cereal	30 g	4.5 mg	Non-heme	A significant and common non-heme source, often with added vitamins.

As the table shows, relying on the small amount of iron in cloves to meet your daily needs is not practical. The small amounts used in recipes are better viewed as a flavor enhancement that comes with a trace mineral bonus, rather than a significant dietary strategy.

Beyond Iron: The Other Nutritional Benefits of Cloves

While their iron content may be modest from a dietary standpoint, cloves are celebrated for other powerful health benefits. They are particularly rich in antioxidants, which help combat oxidative stress and cellular damage. Eugenol, the primary active compound in cloves, is a powerful antioxidant and has anti-inflammatory properties.

Cloves are also a remarkable source of manganese, a mineral essential for brain function and bone health. A single teaspoon of ground cloves provides a significant percentage of the daily value for manganese, far outweighing its contribution of iron.

Conclusion: Savor the Flavor, But Look Elsewhere for Iron

In summary, while cloves do contain iron, they are not a reliable or significant dietary source for preventing or treating an iron deficiency. The amount of iron per typical serving is minimal, and its bioavailability is relatively low due to the presence of polyphenols. For those looking to increase their iron intake, a balanced diet rich in true iron sources like lentils, spinach, and lean meats, alongside proper food combining, is a far more effective strategy. Enjoy cloves for their deep, warm flavor and antioxidant properties, and use them as part of a holistic approach to a healthy diet.

For more detailed information on iron, consult authoritative sources such as the National Institutes of Health.

The Takeaway on Clove's Iron

Low Dietary Contribution: A standard teaspoon of ground cloves provides minimal dietary iron, typically around 0.25 mg, due to small serving sizes.
Non-Heme Iron Source: The iron found in cloves is non-heme, a form that the body absorbs less efficiently than heme iron from animal products.
Polyphenol Inhibition: The polyphenols abundant in cloves can actually inhibit the body's absorption of iron, further limiting its dietary impact.
Pair with Vitamin C: To maximize the absorption of non-heme iron from any plant source, including spices, it is best to pair it with foods rich in vitamin C.
Rich in Manganese: While a minor iron source, cloves are a notable source of other minerals, especially manganese, which contributes to bone health and other functions.

Frequently Asked Questions

No, you should not rely on cloves as a primary source of iron. While they contain iron, the amount used in cooking is too small and the absorption rate is too low for it to make a significant contribution to your daily needs.

The iron content in 100 grams of ground cloves is approximately 8.68 mg to 11.8 mg. It is important to remember that this is a highly concentrated amount by weight, not a reflection of a typical serving size.

To help increase the absorption of the non-heme iron from cloves and other plant-based foods, consume them alongside foods rich in vitamin C, such as citrus fruits, tomatoes, or bell peppers.

Yes, some other spices, such as cumin and oregano, contain a higher concentration of iron per 100g than cloves. However, the same low absorption issues and small serving sizes apply.

Yes, cooking food, including dishes with cloves, in a cast-iron skillet can increase the iron content of your meal, helping to boost your overall intake.

Beyond their trace minerals, cloves are prized for their high antioxidant content and the presence of eugenol, which has anti-inflammatory properties. They are also a significant source of manganese.

A tablespoon of ground cloves contains approximately 0.57 mg of iron. This is still a very small amount relative to your total daily iron requirements.

Yes, coffee and tea contain tannins that can significantly inhibit the absorption of non-heme iron. It is best to avoid consuming these beverages with iron-rich meals.