Which has more iron, pasta or rice?

November 11, 2025 •

4 min read

According to the National Institutes of Health, iron deficiency is the most common nutritional deficiency worldwide. When comparing two staple carbohydrates, people often wonder: which has more iron, pasta or rice? The answer isn't straightforward and largely depends on whether the grain is enriched and its specific type.

Quick Summary

This article breaks down the iron content of different types of pasta and rice, exploring the impact of enrichment and processing on nutritional value. It examines how varieties like enriched durum wheat pasta, brown rice, and white rice compare in terms of iron concentration and bioavailability. Key factors influencing mineral absorption are also discussed.

Key Points

Enriched Pasta Leads: Enriched refined pasta is typically fortified with iron, giving it a higher iron content per serving compared to unenriched rice, including brown rice.
Enrichment Matters: The process of enriching refined grains adds back several minerals and vitamins, making products like enriched pasta a reliable source of iron, whereas white rice is not consistently fortified.
Phytates Affect Absorption: Whole grains like brown rice and whole wheat pasta contain naturally occurring iron, but also have phytates that can reduce the body's ability to absorb this non-heme iron.
Combine with Vitamin C: To boost the absorption of non-heme iron from pasta, rice, or other plant sources, pair them with foods high in vitamin C, such as bell peppers or citrus.
Consider Legume Alternatives: Legume-based pastas, made from ingredients like lentils or chickpeas, are naturally packed with iron and protein, offering a significant nutritional advantage.
Iron is Vital: A sufficient intake of iron is crucial for hemoglobin production, oxygen transport, maintaining energy levels, and supporting a healthy immune system.

Comparing the Iron Content: Pasta vs. Rice

The question of whether pasta or rice contains more iron is more nuanced than it appears. The most significant factor is the processing method: whether the grain is a whole grain or a refined product that has been fortified, or 'enriched,' with minerals like iron.

The Impact of Enrichment and Processing

During the refining process, grains are stripped of the nutrient-rich germ and bran, which contain the majority of a grain's vitamins and minerals, including iron. To compensate for this nutritional loss, many refined grain products sold in countries like the United States are enriched. This process adds back several nutrients, often including iron and B vitamins. Consequently, enriched white pasta or white rice can end up with a higher iron content than their unenriched, whole-grain counterparts, even though the whole grains started with more nutrients before processing.

Enriched Pasta vs. Unenriched Rice

In a direct comparison, enriched pasta typically contains significantly more iron than unenriched rice, especially brown rice. According to a 2022 article on MedicineNet, enriched durum wheat pasta can have substantially higher iron levels than even brown rice. This is due to the fortification process that boosts the iron content of the refined flour used to make the pasta. For example, studies have shown that 100 grams of enriched pasta can contain several times the iron found in the same amount of brown rice.

Whole Grains: A Different Story

Whole grains, such as whole wheat pasta and brown rice, retain their natural iron and other nutrients because they have not undergone the refining process. While they may offer other health benefits like higher fiber content, their iron levels can vary. For instance, whole-grain pasta may contain a different amount of iron than enriched refined pasta. However, another factor comes into play with whole grains: phytates. These compounds, found in the bran of whole grains, can inhibit the body's ability to absorb non-heme iron.

Iron Bioavailability and Enhancers

It's crucial to consider not just the total iron content but also its bioavailability—how well the body can absorb and use it. The iron in plant-based foods, known as non-heme iron, is not absorbed as efficiently as heme iron, which comes from animal sources. A useful dietary strategy to increase non-heme iron absorption is to consume it alongside a source of vitamin C, such as broccoli, tomatoes, or citrus fruits. This can help counteract the effect of phytates.

Comparative Table: Pasta vs. Rice Iron Content


Food Item (per 100g, uncooked)	Type	Approximate Iron Content	Notes
Enriched White Pasta	Refined, Enriched	~3.3-3.8 mg	Fortified to restore lost minerals.
Brown Rice	Whole Grain	~0.56-0.72 mg	Lower iron due to phytate interference.
White Rice	Refined, Unenriched	~0.7-1.5 mg	Varies; typically not enriched with iron.
Whole Wheat Pasta	Whole Grain	~3.2 mg	Iron is present, but absorption is affected by phytates.
Legume-Based Pasta	Alternative Grain	High (Often >4mg)	Made from lentils or beans; naturally rich in iron.

Note: Nutritional data can vary based on brand, fortification levels, and cooking method. The values are based on raw or dry grain measurements unless otherwise noted.

Other Factors Influencing Iron in Grains

Beyond processing and enrichment, several other factors influence the iron content of a grain before it ever reaches your plate. These include soil conditions, fertilization practices, and even the specific variety of the crop grown. For instance, biofortification—the process of breeding crops to increase their nutritional density—is a strategy used to develop grain varieties with naturally higher iron concentrations.

The Health Benefits of Iron

Iron is an essential mineral vital for numerous bodily functions. It's necessary for producing hemoglobin, which transports oxygen in the blood, and myoglobin, which supplies oxygen to muscles. A sufficient iron intake is crucial for maintaining energy levels, supporting a healthy immune system, and cognitive function. Iron deficiency anemia can lead to a range of symptoms, including fatigue, weakness, and impaired immune response.

How to Maximize Iron Intake

To ensure you're getting enough iron from your diet, a balanced approach is best. Consider these tips:

Pair with Vitamin C: Consume iron-rich foods with sources of vitamin C, such as adding red peppers to a pasta dish or serving a citrus dressing with a spinach salad.
Opt for Enrichment: If you consume white rice or pasta, choose enriched varieties to benefit from the added iron.
Include Legumes: Incorporate legume-based pastas (made from lentils or chickpeas) or beans and lentils with rice to naturally boost your iron intake.
Vary Your Grains: Don't rely on just one source. Including a mix of whole wheat pasta, quinoa, and brown rice can provide a broader range of nutrients.
Balance with Heme Iron: If you consume meat, poultry, or fish, combining them with plant-based, non-heme iron sources can significantly improve absorption.

Conclusion

When comparing pasta and rice for iron content, enriched pasta generally holds the advantage over unenriched rice, including brown rice, due to mandatory fortification. However, whole-grain options like brown rice and whole wheat pasta offer other nutritional benefits, including fiber, although natural compounds called phytates can hinder iron absorption. For a significant boost in iron, legume-based pastas can be an excellent choice. Ultimately, the best strategy is to consume a varied diet and to pair plant-based iron sources with vitamin C to enhance absorption. While focusing on one food for iron isn't ideal, understanding these differences allows for more informed and nutrient-savvy meal planning. For more information on dietary minerals, consult the resources at the NIH Office of Dietary Supplements.

Frequently Asked Questions

Yes, enriched pasta is typically a better source of iron than brown rice. During the manufacturing process, refined wheat pasta is often fortified with iron, significantly boosting its iron content compared to the naturally occurring levels in brown rice.

Brown rice naturally contains iron, but it is not enriched after milling. It also contains phytates, which can inhibit the absorption of iron. Enriched pasta, made from refined flour, has iron added back during fortification, resulting in higher absorbable iron levels.

Whole wheat pasta retains its natural iron content, which is found in the bran and germ. However, like other whole grains, it also contains phytates that can reduce iron absorption, making the iron less bioavailable than in enriched products.

To improve non-heme iron absorption, pair your pasta or rice with a food rich in vitamin C. Adding tomatoes, broccoli, or bell peppers to your meal can significantly enhance the body's ability to absorb the iron from the grains.

Heme iron is found in animal products like meat and fish and is more easily absorbed by the body. Non-heme iron, found in plants and fortified foods, is less efficiently absorbed. Pasta and rice contain only non-heme iron.

Yes, some alternative pastas made from legumes, such as lentils or chickpeas, are naturally high in iron. These offer a significant nutritional advantage for boosting iron intake without relying on enrichment.

Yes, it is possible to get enough iron from a plant-based diet. A varied diet that includes enriched grains, legumes, and foods rich in vitamin C is key. However, those on a vegetarian diet need to be mindful of their intake due to lower bioavailability of non-heme iron.