Dear Alice,
Does cooking in a cast iron skillet supply any iron to your system? My husband and I have a disagreement.
Thank you,
Martha
Dear Martha,
Yes, cooking in a cast iron skillet can add significant amounts of iron to your food and into your body... if you eat it. This was proven by researchers who tested 20 foods, the results of which were published in the July 1986 issue of the Journal of the American Dietetic Association. They measured the iron and moisture content of these items when raw, and after cooking in an iron skillet and a non-iron (Corning ware) dish, separately. A new, seasoned iron skillet was used, in the event prior use might have affected iron absorption. The researchers also compared iron absorption when using a new iron skillet versus an older one.
Researchers found that cooking in an iron skillet greatly increases the iron content of many foods. Acidic foods that have a higher moisture content, such as applesauce and spaghetti sauce, absorbed the most iron. As a matter of fact, the big winners in the foods tested were these two items. For 100 grams of each (about 3 oz.), the applesauce increased in iron content from 0.35 mg. to 7.3 mg., and the spaghetti sauce jumped from 0.6 mg. to 5.7 mg. of iron.
Food cooked for longer periods of time absorbed more iron than food that was heated more quickly. They also found foods prepared with a newer iron skillet absorbed more iron than those cooked in an older one. Foods that were cooked and stirred more frequently absorbed a greater amount of iron as well, probably because they came into contact with the iron more often. Hamburger, corn tortillas, cornbread, and liver with onions didn't absorb as much iron. This was probably due to the shorter cooking times, and the fact that they were either turned once or not at all, resulting in less contact with the iron.
Here are the changes the researchers found. Foods cooked at home may vary in iron absorption based on the age of the skillet used and the amount of time the foods are heated. This list can give you a general idea of the difference in dietary iron content cooking in an iron skillet can provide.
| Foods tested (100 g./3 oz.) |
Iron content when raw |
Iron content after cooking in iron skillet |
| Applesauce, unsweetened |
0.35 mg. |
7.38 mg. |
| Spaghetti sauce |
0.61 |
5.77 |
| Chili with meat and beans |
0.96 |
6.27 |
| Medium white sauce |
0.22 |
3.30 |
| Scrambled egg |
1.49 |
4.76 |
| Spaghetti sauce with meat |
0.71 |
3.58 |
| Beef vegetable stew |
0.66 |
3.4 |
| Fried egg |
1.92 |
3.48 |
| Spanish rice |
0.87 |
2.25 |
| Rice, white |
0.67 |
1.97 |
| Pan broiled bacon |
0.77 |
1.92 |
| Poached egg |
1.87 |
2.32 |
| Fried chicken |
0.88 |
1.89 |
| Pancakes |
0.63 |
1.31 |
| Pan fried green beans |
0.64 |
1.18 |
| Pan broiled hamburger |
1.49 |
2.29 |
| Fried potatoes |
0.42 |
0.8 |
| Fried corn tortillas |
0.86 |
1.23 |
| Pan-fried beef liver with onions |
3.1 |
3.87 |
| Baked cornbread |
0.67 |
0.86 |
So, if you're looking to increase your dietary iron, use a new cast iron skillet. After all, the iron in cookware is no different from the iron in our bodies — except we have much smaller amounts!
- Alice
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Does cooking with cast iron pots and pans add iron to our food?
