How Much Iron Does Cast Iron Cookware Add to Food?

You know that old cast iron kadai sitting in your kitchen? The one that's heavy, gets better with use, and makes your food taste just a little different? 😋

There’s another interesting thing it may be doing: adding some iron to your food.

But exactly how much? That’s where things get interesting.

🥘 There’s no magic number

Research shows that food cooked in iron cookware can contain significantly more iron than food cooked in non-iron cookware. One study found that 90% of the foods tested had more iron after being cooked in iron utensils.

But you can't say, “Cooking one curry in cast iron adds X mg of iron.” The amount varies.

🍅 Your recipe matters

Acidic, moist foods tend to encourage more iron transfer. Think of everyday favourites like tomato curry, sambar, dal or tamarind-based gravies.

Cooking time, temperature, acidity and even how much the pan has been used can influence the amount of iron that reaches your food.

In fact, studies have found increased iron content in several foods prepared in iron cookware, including Indian foods. 🇮🇳

❤️ Is cast iron an iron supplement?

Not quite!

Think of the iron from cookware as a little nutritional bonus, not a replacement for iron-rich foods or medical treatment. Research does suggest that iron cookware can increase the iron content of food, but the exact benefit varies and more research is still needed.

So the next time your tomato curry is bubbling away in your cast iron kadai, remember — that humble piece of cookware may be adding more than just flavour and heat retention to your meal. 😊

Sometimes, the oldest things in our kitchen have the most interesting stories to tell. ❤️

— Chef’s Journal by Chef Pearls 💛