Cast Iron Nutrition Facts: Calories, Macros & Health Benefits
Summary: Cast Iron contains 210 calories, 9g protein, 22g carbs, and 10g fat per one cup (250g). It is a source of saturated fat, cholesterol, sodium.
Nutrition Facts — one cup (250g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 210 kcal | 10% |
| Protein | 9.0g | 18% |
| Carbohydrates | 22.0g | 8% |
| Total Fat | 10.0g | 13% |
| Fiber | 1.0g | 4% |
| Sugar | 2.5g | -- |
| Saturated Fat | 5.5g | 28% |
| Cholesterol | 30.0mg | 10% |
| Sodium | 480.0mg | 21% |
| Potassium | 0.20mg | 0% |
| Calcium | 22.0mg | 2% |
| Iron | 120.0mg | 667% |
| Magnesium | 1.3mg | 0% |
| Zinc | 180.0mg | 1636% |
| Vitamin C | 0.12mg | 0% |
| Vitamin A | 0.18mcg | 0% |
| Vitamin B6 | 1.2mg | 71% |
| Vitamin B12 | 0.06mcg | 2% |
| Folate | 18.0mcg | 4% |
| Vitamin E | 0.40mg | 3% |
| Vitamin K | 0.40mcg | 0% |
| Phosphorus | 85.0mg | 7% |
Is Cast Iron Good for You?
Cast Iron provides 210 calories per one cup (250g) with 9g protein, 22g carbohydrates, and 10g fat. It is a source of saturated fat (28% dv), cholesterol (10% dv), sodium (21% dv).
Baked macaroni and cheese prepared in a cast iron skillet, resulting in a crispy top crust and creamy interior with a blend of cheeses.
Key Health Benefits of Cast Iron
- Saturated Fat (28% DV): Supports balanced nutrition when included as part of your daily meals.
- Cholesterol (10% DV): Supports balanced nutrition when included as part of your daily meals.
- Sodium (21% DV): Supports balanced nutrition when included as part of your daily meals.
- Iron (667% DV): Supports balanced nutrition when included as part of your daily meals.
- Zinc (1636% DV): Supports balanced nutrition when included as part of your daily meals.
- Protein: Provides 9g protein per serving to support satiety and muscle maintenance.
How to Track Cast Iron Nutrition with Gram
Use Gram to log cast iron and see calories, macros, and micronutrients in context. You can search by name or use AI food scanning to track meals quickly.
Frequently Asked Questions
How many calories are in cast iron?
Cast Iron contains 210 calories per one cup (250g).
How much protein is in cast iron?
Cast Iron provides 9g of protein per one cup (250g).
How many carbs are in cast iron?
Cast Iron has 22g of carbohydrates per one cup (250g).
Is cast iron good for tracking nutrition?
Yes. Cast Iron can be logged by calories, macros, and micronutrients in the Gram app.
How should I use cast iron in a meal plan?
Use Cast Iron as part of a balanced meal and compare the protein, carbs, and fat values to your daily targets.
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Nutrition data sourced from USDA FoodData Central. Track cast iron and thousands of other foods with the Gram app.