looking for one list of cereals rich in iron that tastes just as good, if not better, and nourishes the body wonderfully? We have created this guide for you.
It is very important to make sure that what you are consuming has the right nutrients for healthy growth.
There are specific vital nutrients that need to be included in the diet that we consume every day, one of those nutrients is iron. Iron enhances the development of healthy skin, bones, and teeth, and also provides the body’s cells with oxygen, which is necessary for energy production.
In summary, Iron is vital for the formation of red blood cells and blood circulation.. According to the FDA, there is a certain amount of iron that the body requires in a day; that is, from 8 to 18 mg daily. If this is not provided, over time, many medical problems can occur, such as iron deficiency, anemia, etc.
Over time, it has become clear that many people still eat cereal. One way to make sure we are eating a balanced meal/diet is to make sure the food we eat has the right nutrients. What many people find difficult is knowing what nutrients each cereal contains.
There are tons of cereals that are high in iron or have a reasonable amount that you can consume. This article is designed to provide you with those iron-fortified cereals to eat frequently for your daily dose of Fe.
What cereals are rich in iron?
|cereal brand||mg/100 grams|
|Kellogg’s Whole Oat Bran Flakes||63mg|
|Cheerios breakfast cereal||12.6mg|
|Honey Oatmeal Lunches||16.2mg|
|Ralston Enriched Bran Flake Cereal||28.42mg|
|Quaker Instant Oatmeal||4.64mg|
|Nature’s Path Organic Flax Plus Multibran Flakes||5.89mg|
|Honey Walnut Cheerios||16.1mg|
|Quaker Chewy Granola Bars||10mg|
|Cereal Kashi GOLEAN||5.0mg|
|Welch Fruit Snacks|
|Poop Like A Champion Healthy Choice Ultra High Fiber Cereal|
1. Kellogg’s Whole Oat Bran Flakes (63mg/100g)
Ever since the whole oat bran flakes appeared, they have not stopped giving everything we need in a good oatmeal. Produced by the Kellogg’s company, whose founder is Will Keith Kellogg, a man credited with the invention of cornflakes, along with his brother John Harvey Kellogg.
This cereal is high in many nutrients, not just iron, i.e. vitamin C, iron, vitamin B6, magnesium, vitamin D, selenium, potassium, etc. It has a high caloric density, which includes saturated fat, sodium, and sugar. It is a good source of fiber, carbohydrates and protein. The iron content of this cereal is 63(mg).
2. Oatmeal Honey Lunches (16.2 mg/100 g)
Looking for a delicious, iron-rich, cholesterol-free cereal? You don’t need to look any further. Made from whole and refined grains, Honey Bunches of Oats are packed with just the right amount of nutrients and flavor you need. It is healthy for the heart since it does not include saturated fats or cholesterol. The whole grain has up to 9 important vitamins and minerals, including iron. 16.2mg
3. Bran flake cereals enriched with Ralston (28.42 mg/100 g)
This is one that we love, the bran flakes always go beyond expectations. A cup of bran flakes provides more than 100% of the iron that is required daily. This means that consuming this cereal will only provide you with the iron content that you need. The cereal is not only a source of iron, but also many other nutrients, i.e. zinc, manganese, vitamin E, D, C, thiamin, vitamin B-12 and many more. This food is low in fat, with only about 1.4 g in a serving. Iron 28.42mg
4. Quaker Instant Oatmeal (4.64mg/100g)
We assume by now that you should know that oatmeal is one of the healthiest grains you can eat. Instant oatmeal is high in fiber, which helps lower bad cholesterol in the body, stabilizes blood sugar, and keeps you full for a long time. It comes in several flavors that you will love. Quaker Instant Oatmeal contains about 4.64 mg of iron, which still meets the recommended daily percentage.
5. Honey Nut Cheerios (16.1mg/100g)
The Honey Nut Cheerios are one of our favorites. As you may have guessed, this is attributed to its honey flavor. Aside from this, Honey Nut Cheerios contain soluble fiber from whole grain oats. The cereal is low in cholesterol and also provides about 12 necessary minerals and vitamins, it also has an iron content of 16.1 mg, and this is about 45% of the daily value for iron!
6. GOLEAN Kashi Cereal (5.0mg/100g)
GOLEAN kasha cereal is especially loved in the vegan community, and this can be attributed to its nutritional value. The cereal is said to contain various vital vitamins and minerals i.e. protein, fiber. We rate kasha GOLEAN as one of the healthiest cereals you can have. GOLEAN kasha has an iron content of 5.0 mg.
7. Quaker Chewy Granola Bars (10mg/100g)
Quaker Chewy Granola Bars are 100% whole grain, along with other nutritious ingredients. It’s made with real chocolate chips and includes no additives, colors or flavors.
8. Nature’s Path Organic Flax Plus Multibran Flakes (5.89mg/100g)
This goodness is made with nutty-flavored flaxseeds, organic wheat, and oat bran. The cereal contains the main fatty acids required by the body, protein and, of course, fiber. It is described as a source of omega 3, protein, etc., it is also gluten free and suitable for vegans. Nature’s Path plus organic flaxseed contains about 5.89 mg of iron!
9. Cheerios breakfast cereal (12.6mg/100g)
Cheerios breakfast cereal is one of the healthiest cereals you can have. They are made from whole grains, low in fat and calories, and are even affordable. Cheerios contain vitamins, minerals, and other nutrients that are healthy for the body, including iron.
10. Poop Like A Champion Healthy Choice Ultra High Fiber Cereal
Poop as a champion healthy fiber is made to provide all the nutrients you need in a single serving. The cereal is as natural as can be. The ingredients are of high quality and do not contain chemicals. It is high in fiber, ketogenic and gluten free. It promotes digestion, is low in carbohydrates and, of course, has a high iron content.
11. Welch Fruit Bites
Welsh Fruit Snacks are made with real fruit! In addition to being a very healthy cereal, you get to have the true flavor of the different mixed fruits. The cereal is gluten free, with no additives, colors or artificial flavors. Due to the amount of fruit in this food, it is packed with many nutrients needed for healthy growth.
Iron-fortified cereal options by region
Due to dietary restrictions and regulatory standards in different countries, you may not get the same amount of nutrients in the same package of cereal from the same brands. If you live in these countries, these are the best cereal options for you;
Iron-rich cereals available in the US and Canada
- Ralston Enriched Bran Flakes
- Kellogg’s Complete All-Bran
- General Mills Whole Grains Total
- Kellogg’s Product 19
- Malt-O-Meal Puffed Wheat Cereal.
Iron-rich cereals available in the UK and Ireland (European region)
- quaker oatmeal
- Healthy bran flakes
- Flahavan’s Porridge
- Kellogg’s Special K, Original
- Healthy Sultana Bran
Iron-rich cereals available in Australia and New Zealand
- Uncle Toby’s Plus, Iron
- Kellogg’s Gluten Free Corn Flakes
- Weet-bix Sanatorium
- Kellogg’s Rice Bubbles.
Although iron is great for the body, however, it is recommended that you do not contain too much iron, as this can affect your health. Consuming too much iron can cause; nausea, vomiting, abdominal pain, constipation, upset stomach, etc.
The NIH warns against iron intake greater than 40 mg daily (13 years and under) and 45 mg for adults. A healthy diet is the best source of nutrients for the body, the following are some of the foods that, in addition to cereals, can provide you with iron.
Beans, baked potatoes, spinach, tofu, turkey, chicken, oysters, apples, olives, blackberries, asparagus, mushrooms, etc. are some good examples of this type of food.