Iron deficiency is the most common nutritional deficiency worldwide (World Health Organization, 2023), so it’s no surprise that people are looking for simple, effective ways to boost their iron intake naturally. Enter two clever kitchen tools that have been known to help: the classic cast iron pan and the innovative Lucky Iron Fish. Both aim to add more iron to your meals—but they do it in pretty different ways. So, how do they work, and which one actually delivers? Let’s break down the science behind each one and see how they compare.
Cast Iron Pans
A cast iron pan is a heavy-duty cookware made entirely of molten iron poured into a mold. It’s known for its incredible heat retention, versatility, and durability. With proper care, cast iron pans can last a lifetime and beyond, often passed down through generations.
Cast iron pans are commonly used for frying, searing, baking, and roasting, making them a staple in kitchens worldwide. And aside from their cooking benefits, cast iron pans are also known to help boost iron content of the foods that are cooked in it.
How Do They Work?
When acidic or moist foods are cooked in uncoated cast iron pans—like tomato sauces, applesauce, or stews—small amounts of iron leach into the food. The amount varies depending on:
-
The food’s acidity
-
Cooking time
-
The condition of the pan (newer, less-seasoned pans release more iron)
According to a 2003 study published in the Journal of the American Dietetic Association, cooking spaghetti sauce in a cast iron pan for 20 minutes increased the iron content of the dish (Pubmed).
Limitations of Cast Iron Pans
Despite the benefits, cast iron pans aren’t a perfect solution for boosting iron intake. Here are a few drawbacks:
-
Inconsistent Iron Release: The amount of iron transferred is highly variable.
-
Maintenance Required: Cast iron requires regular seasoning or sealing and care to prevent rust and maintain a non-stick surface.
-
Heavy and Bulky: Cast iron pans can be inaccessible for some users due to their weight and size.
What is the Lucky Iron Fish/Leaf?
The Lucky Iron Fish or Leaf is a small, reusable cooking tool made from FDA-approved, food-grade, electrolytic iron. Inspired by the cast iron pan, the tool is designed to boost the iron content of any dish it is cooked with in a more consistent and accessible way.
How Does the Lucky Iron Fish/Leaf Work?
Both the Lucky Iron Fish and Lucky Iron Leaf are designed to release microscopic iron particles off its surface and into the liquid when used as directed. To use it, you simply:
-
Add it in 1L of liquid that is slightly acidic. Broths, soups, curries etc. have sufficient acidity from its ingredients. If fortifying water, add ½ teaspoon of citrus or vinegar.
-
Boil for 10 minutes. Then remove the Lucky Iron Fish/ Leaf, carefully wash and dry it.
-
Enjoy the iron-fortified meal; drink the iron-fortified water as is or use it in other recipes.
This process releases 6–8 mg of absorbable iron per litre—around 40% of the recommended daily intake for an adult female (Government of Canada, 2018).
Which is Best: the Cast Iron Pan or the Lucky Iron Fish/Leaf?
As explained above both the cast iron pan and the Lucky Iron Fish/Leaf share many similarities. Their biggest difference is in the amount of iron that is released. See below how both tools rank across several categories including portability, maintenance, and more.
Final Thoughts:
As always, it is crucial to consult with a healthcare provider to determine the best option for your personal health needs. Both cast iron pans and the Lucky Iron Fish offer creative ways to increase dietary iron intake, but they may be more suitable for different iron needs.
