This free Ketchup Iron Calculator estimates the iron content of your ketchup serving and converts it into percent Daily Value (%DV). Just enter the amount you plan to use — grams, tablespoons, cups, or individual packets — and the tool returns a clear breakdown of your iron intake.
Ketchup is often used in small portions, so its iron contribution is usually modest. However, for anyone tracking micronutrients closely — athletes, pregnant women, vegans, or people on low-iron diets — it helps to know exactly what condiments add to the day's totals. The calculator uses an average iron value of 0.6 mg per 100 g of ketchup, based on standard USDA nutrition data, and you can adjust that value if your label shows something different.
Use the built-in presets to quickly estimate common serving sizes, or type in your own amount for a precise result.
🍅 Ketchup Iron Calculator
Calculate the iron and % Daily Value in any serving of ketchup.
1. Enter Your Serving
2. Iron Value (mg per 100g)
Default is a typical USDA value. Check your label and adjust if needed.
Formula Explained
This calculator uses a simple two-step formula. First, it converts your serving size to grams using the built-in unit conversions. Second, it applies the iron density of ketchup: iron in milligrams equals serving weight in grams multiplied by the iron value per 100 grams, then divided by 100.
% Daily Value = Iron (mg) ÷ 18 mg × 100
The default value of 0.6 mg iron per 100 g is based on the average for bottled ketchup in USDA nutrition databases. Since ketchup is mostly water, sugar, and tomato solids, the iron content is modest but not zero — enough to matter for anyone counting milligrams carefully.
Because the tool accepts serving sizes in grams, tablespoons, cups, and individual packets, it also applies standard conversions internally: 1 tablespoon = 17 g, 1 cup = 273 g, 1 packet = 9 g. These conversions are built into every calculation so you don't need to do extra math.
Step-by-Step Guide
Using the calculator takes only a few seconds:
- Enter the amount of ketchup you plan to use in the number box.
- Choose the matching unit from the dropdown — grams, tablespoons, cups, or packets.
- Leave the iron value at 0.6 mg per 100 g unless your label differs.
- Click Calculate Iron to see your result, %DV, and a full breakdown.
You can also tap a preset button to fill in a common serving size instantly. If you change the amount later, the result area updates only after you click Calculate again.
Worked Examples
1 tbsp × 17 g/tbsp = 17 g
17 g × 0.6 mg/100g ÷ 100 = 0.10 mg iron
0.10 mg ÷ 18 mg × 100 = 0.6% DV
3 tbsp × 17 g/tbsp = 51 g
51 g × 0.6 ÷ 100 = 0.31 mg iron → 1.7% DV
0.5 cup × 273 g/cup = 136.5 g
136.5 g × 0.6 ÷ 100 = 0.82 mg iron → 4.6% DV
Reference Data
Here are the standard conversions and the iron results you can expect at the default 0.6 mg/100g:
| Serving | Weight | Iron (mg) | % DV |
|---|---|---|---|
| 1 packet | 9 g | 0.05 mg | 0.3% |
| 1 tablespoon | 17 g | 0.10 mg | 0.6% |
| 2 tablespoons | 34 g | 0.20 mg | 1.1% |
| ¼ cup | 68 g | 0.41 mg | 2.3% |
| ½ cup | 137 g | 0.82 mg | 4.6% |
| 1 cup | 273 g | 1.64 mg | 9.1% |
Compare this with a food like leeks, which deliver roughly 1.1 mg iron per 100 g, or with fortified cereals that can exceed 8 mg per serving. Ketchup is rarely a primary iron source, but in high intake it still contributes to the daily total.
Tips & Best Practices
- Use weight in grams for the most accurate result. Cup and tablespoon estimates assume a standard scoop and can vary slightly by brand.
- Check the nutrition label of your ketchup. Imported or specialty brands may use tomato paste differently and could have a slightly different iron value.
- If you are tracking iron for a medical reason, add this condiment amount to your day's tally; a large fast-food serving of ketchup can add up to around 0.3 mg of iron.
- Pair ketchup with iron-rich foods. As a tomato product, it contains vitamin C, which can enhance absorption of non-heme iron from plant foods in the same meal.
Frequently Asked Questions
Is ketchup high in iron? No. At roughly 0.6 mg per 100 g, ketchup is a low-iron condiment. You'd need over 3 kg (6.6 lb) of ketchup to meet an adult's entire daily value. Still, every milligram counts for people who struggle to reach their target.
Can I use this calculator for other tomato sauces? The default is for standard ketchup. Tomato paste has much more iron around 4 mg per 100 g, and thin tomato sauce has less. If your food's label lists iron per serving, enter that converted to mg per 100 g in the iron value field.
What if I eat sugar-free or organic ketchup? The iron value may differ slightly. Use the custom iron field and check the label, or simply assume 0.5–0.8 mg per 100 g. This calculator gives you the flexibility to adjust.
Does the vitamin C in ketchup help iron absorption? Yes, modestly. The small vitamin C content in ketchup — about 9–11 mg per 100 g — can help your body absorb non-heme iron from other foods eaten at the same time, such as beans or spinach, although it won't add iron itself.
If you're also looking at ketchup's carbohydrate and sugar numbers, Ketchup Carbs Calculator covers those macros. And for a vegetable iron comparison, see Leek Iron Calculator.