Iron is one of the most important minerals that your body needs for good health. It’s responsible for temperature control, the production of red blood cells, and anemia prevention.
Iron is most commonly found in animal protein, such as poultry, beef, dairy, seafood, and fish.
But there are also plant-based sources of this mineral for those who don’t eat meat or prefer to get their iron from plant-based foods.
So, it’s crucial to include iron-rich foods in your diet, starting from the most important meal of the day: breakfast.
Luckily, there are many breakfast foods rich in iron, including a large selection of breakfast cereals. So, if you’re looking to increase your intake of iron from the start of the day, choosing iron-rich cereals is a great idea.
Most of these cereals are also rich in other nutrients like fiber, B vitamins, and lots of minerals. So, eating them can help you reap a lot more health benefits than just an increased intake of iron.
Do all breakfast cereals contain iron?
Breakfast cereals are usually made with corn, whole grains, and whole wheat. These ingredients are naturally rich in iron, so most cereals contain at least some of this important mineral.
On top of that, breakfast cereals are often fortified with vitamins and minerals, which raises the content of these micronutrients. So, a single serving of any cereal that’s been fortified with iron can contain much more iron than it would have otherwise.
What’s more, cereals often contain some vitamin C, which aids with the absorption of iron.
So, your body is more likely to absorb all the non-heme iron found in the cereal of your choosing.
If you’re looking to include iron-rich breakfast cereals in your diet, the 15 brands listed below are some of the best choices.
15 Breakfast Cereals Rich in Iron
A one-cup serving of Kellogg’s Bran Flakes contains 18 mg of iron – 100% of your daily need for this mineral. Because of that, Bran Flakes produced by this brand make for one of the best breakfast cereals for upping your intake of iron.
Bran Flakes also provide you with your whole daily need for each and every B vitamin, which is incredibly important for your health. This cereal is also a great source of fiber, vitamin C, vitamin E, zinc, and magnesium – nutrients that keep your cardiovascular health in check.
So, enjoying Bran Flakes for breakfast is a great idea not only because of their iron content.
One serving of Rice Krispies contains 11.4 mg of iron – 63% of your daily requirement. As a result, eating them can help you increase your intake of iron, thus preventing iron deficiency and anemia.
Rice Krispies also contain a great dose of vitamin C, which is a nutrient that improves the absorption of iron. So, your body is more likely to absorb more iron than it would have without the vitamin C present.
Eating Rice Krispies can also help you load up on manganese, B vitamins, vitamin D, and selenium, making this cereal a delicious and healthy breakfast option.
General Mill’s Rice Chex contains 9 mg of iron (50% of your daily need) in a single one-cup serving. Because of that, eating just one serving of this cereal for breakfast helps you avoid iron deficiency quite easily.
Rice Chex also contains some vitamin C, which means that the non-heme iron found in this cereal is absorbed much easier by your body.
In addition, eating cereal can help you get a great dose of all B vitamins, calcium, zinc, manganese, and several other important nutrients. So, Rice Chex is yet another great breakfast option.
One cup of Cheerios provides you with 8.9 mg of iron, which corresponds to 49% of your daily need. This amount makes Cheerios a wonderful cereal for loading up on iron and preventing iron deficiency.
Cheerios are also rich in fiber, B vitamins, calcium, phosphorus, zinc, and manganese, which are all very important nutrients for good health.
So, by eating Cheerios, you can ensure that you’re following a healthy, balanced diet that’s rich in plenty of important nutrients.
A one-cup serving of Kellogg’s Special K cereal provides your body with 8.4 mg of iron, which is about 47% of your daily recommended need for this nutrient. As a result, eating this cereal as part of a varied diet can reduce your risk of anemia and iron deficiency.
In addition, Special K cereal contains all B vitamins, manganese, selenium, and phosphorus. Since mineral and vitamin deficiencies are quite common, it’s a good idea to eat lots of foods rich in these micronutrients.
So, Special K definitely deserves a mention for its health benefits.
A single serving of Kellogg’s Cornflakes contains 8.1 mg of iron, about 45% of how much of this mineral you need per day. This is a great amount, so eating this cereal can greatly lower your risk of iron deficiency and anemia.
Kellogg’s Cornflakes also contain a good amount of vitamin C, which aids in the absorption of iron, especially the non-heme kind found in plant-based foods like cereal.
By eating this cereal, you can also load up on all B vitamins, such as thiamin, riboflavin, niacin, folate, and vitamin B6.
So, it’s a good idea to include this breakfast cereal in your diet.
A one-cup serving of Nestlé Fitness cereal contains around 4.6 mg of iron, which equals 33% of your daily need for this mineral. So, eating this type of cereal can help you prevent iron deficiency as well as start your day off right.
In addition, Nestlé Fitness provides you with a great amount of all B vitamins as well as calcium, boosting your immune system and reducing your risk of severe health conditions and catching viral infections.
It’s also rather low in calories and high in fiber, which means it’s a great choice for people trying to manage their weight and avoid gaining extra pounds.
So, it can be beneficial to indulge in this cereal from time to time.
One cup of Weetabix cereal contains 2.9 mg of iron – 16% of your daily need. It might be slightly lower than some other fortified cereals, but they still pack a good dose of this mineral in a single serving.
What’s more, Weetabix is a great source of other important minerals, such as magnesium, phosphorus, zinc, and copper – all of which contribute to good health and the prevention of various cardiovascular conditions.
Weetabix also contains a good amount of thiamin, niacin, vitamin B6, and folate. So, eating it can help you load up on these B vitamins.
One serving of Kellogg’s Fruit Loops contains 3.1 mg of iron – about 15% of your daily need for this mineral. As a result, this type of cereal is an excellent way to increase your intake of iron in a very easy way.
In addition, Fruit Loops are rich in vitamin C, riboflavin, vitamin B6, vitamin B12, thiamin, niacin, and folate. So, eating this cereal can help you get a lot of B vitamins even in a single serving.
So, it’s a great idea to include Kellogg’s Fruit Loops in a healthy, balanced diet. But make sure not to overdo it as they do contain a large amount of sugar.
Kellogg’s Corn Pops are also rich in iron, providing you with about 1.9 mg of this mineral in a single serving – 11% of your daily requirement.
So, starting your day off with a bowl of Corn Pops puts you on a great path to getting enough iron each day.
In addition to iron, Corn Pops contain a great amount of B vitamins, vitamins A, D, and C, and zinc. As a result, eating this type of cereal can help you avoid deficiencies of these important micronutrients.
What’s more, Kellogg’s Corn Pops are a better alternative to breakfast cereals containing gluten, especially if you’re allergic or suffer from celiac disease.
So, this brand of cereal comes with a lot more health benefits than just iron.
Bob’s Red Mill Oats contain 2 mg of iron in a single serving, which corresponds to about 10% of your daily need. Because of that, choosing this brand of oatmeal is a great choice for anemia and iron deficiency prevention.
On top of that, this brand of oatmeal contains lots of fiber, which improves your digestion, feeds the ‘good’ gut bacteria in your stomach, and prevents overeating.
You can also load up on other nutrients, such as phosphorus, magnesium, potassium, and calcium, by eating this brand of oatmeal.
So, as you can see, there are plenty of benefits to eating Bob’s Red Mill Oats.
One cup of Quaker Quick oats contains about 1.9 mg of iron, which equals 10% of your daily need for this micronutrient.
Quick Oats produced by this brand also provide you with a lot of manganese, fiber, magnesium, selenium, thiamin, and phosphorus, helping you avoid deficiencies of all of these nutrients.
The fiber found in Quaker Quick Oats also helps feed the ‘good’ gut bacteria and prevent overeating by helping you feel full after eating. So, you can also shed a couple of pounds by eating this cereal.
So, even though Quaker Quick Oats are slightly lower in iron than some other brands, they still make for an excellent breakfast choice.
A serving of granola contains about 1.5 mg of iron – 9% of your daily need for this mineral. This means that granola is a great source of iron, reducing your risk of iron deficiency and anemia.
What’s more, granola is incredibly nutritious, providing you with lots of fiber, vitamin E, thiamin, folate, magnesium, phosphorus, and manganese. These nutrients help improve your health, boost your immune system, and keep your bones healthy.
As a result, you’re at a lower risk of various health conditions. So, eating granola can be a great choice for people trying to increase their intake of various minerals, not just iron.
Bob’s Red Mill Muesli Cereal provides you with 1 mg of iron, which is 6% of your daily requirement for this mineral. While it might not seem like a lot, it’s a pretty good dose considering the serving size and calories.
In addition to iron, this brand of muesli contains a great amount of fiber – both soluble and insoluble. So, eating it will help improve your digestion as well as feed the ‘good’ gut bacteria residing in your digestive tract.
What’s more, Bob’s Red Mill Muesli Cereal contains a lot of potassium, calcium, and phosphorus, improving your health and preventing deficiencies of these minerals.
15. Wheat Biscuit
One serving of Wheat Biscuits provides you with about 6% of your daily need for iron. Because of that, it has a slightly lower iron content than some other cereals, but it makes up for it by providing you with other nutrients.
For example, Wheat Biscuit contains a great amount of phosphorus, magnesium, zinc, and niacin, preventing deficiencies of these micronutrients and lowering your risk of various health issues.
What’s more, Wheat Biscuits are rather low in calories but high in fiber, improving digestion and feeding the ‘good’ gut bacteria that live in your digestive tract.
So, eating Wheat Biscuits for breakfast is a great and healthy choice.
Most breakfast cereals these days are rich in iron, as they’re fortified with various minerals and vitamins. But these 15 brands mentioned above are especially rich in this micronutrient, making them an excellent iron-rich choice for breakfast.
In addition to iron, these cereal brands provide you with lots of fiber and various other nutrients that help improve your overall health.
So, eating these cereals can help you get more than just enough iron each day.