Breakfast Foods High In Iron

10 Breakfast Foods High In Iron (Ultimate Breakfast Foods)

Starting off your day right is essential for keeping your energy levels up. Because of that, it’s a good idea to include a lot of iron-rich foods in your breakfast dishes. This is even more important as these foods are also rich in other crucial nutrients.

Lots of foods are healthy and rich in iron. So, you can safely include them in your diet without worrying about consuming too few nutrients or unhealthy foods.

Many foods contain a good dose of iron in a single serving, and many of them can be consumed as part of a healthy, balanced breakfast. In addition, these foods provide you with a lot of other nutrients and often antioxidants as well.

So, eating them brings you a lot more benefits than you might think, on top of loading up on iron.

Here are ten iron-rich breakfast ideas that can you prevent iron deficiency.

10 Iron-Rich Breakfast Ideas

1. Oatmeal

A one-cup serving of cooked oatmeal contains around 2.1 mg of iron12% of how much you need per day

This is a pretty good amount, especially since many people consume oatmeal with other iron-rich ingredients.

For example, top your oatmeal with seeds, cashews, peanuts, or some almond butter for an added dose of iron. You can also include fruits like strawberries, blueberries, and melon, which contain a lot of vitamin C.

This vitamin helps with the absorption of iron, especially the non-heme kind found in plant-based foods.

You can also purchase fortified or enriched oatmeal, which is widely available in most stores. One cup of such oatmeal contains as much as 13.9 mg of iron, which is 77% of your daily need for this mineral. 

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2. Whole-wheat bread with tuna

Whole-wheat bread with tuna

Sandwiches are a very common breakfast food. Unfortunately, they might not be high in iron sometimes. 

But if you eat a whole-wheat or whole-grain sandwich with some canned tuna, you can get a lot of iron in a single serving.

One slice of whole-wheat bread contains 0.7 mg of iron, and a portion of tuna for a sandwich contains about 1.2 mg of iron. So, this meal can help you get as much as 10% of your daily need for iron.

What’s more, you can try topping your tuna sandwich with sliced onions or chopped spring onions. 

Iron + Vitamin C at

This can help you consume more fiber and antioxidants, lowering your risk of diseases and serious health conditions.

3. Fortified cereals

Breakfast cereals are a delicious and very healthy meal, as long as you prepare them right. The important thing is not to add too many high-calorie and high-sugar ingredients. 

Instead, stick to fresh fruit, nuts, seeds, and healthy fats like peanut or almond butter.

One serving of enriched breakfast cereal can contain up to 19.6 mg of iron109% of how much you need per day

Such cereal is also low in calories, so you can include other iron-rich foods without worrying about weight gain or other issues.

So, try including some peanut butter, fresh berries, bananas, nuts, or seeds to increase your intake of iron even more.

4. Scrambled eggs with spinach

Scrambled eggs with spinach

Eggs are yet another breakfast staple around the world. They’re not only delicious and versatile but also rich in iron, among other nutrients.

Scrambled eggs made with two whole eggs contain about 1.4 mg of iron. In addition, a ½-cup of cooked spinach contains 3.2 mg of iron

So, consuming scrambled eggs with spinach can help you get as much as 25% of how much iron you need per day.

Scrambled eggs are also a rich source of protein, riboflavin, phosphorus, and selenium. On the other hand, spinach gives you lots of vitamins A, K, and B6, manganese, magnesium, antioxidants, and fiber.

So, scrambled eggs with spinach make for a delicious and nutritious breakfast.

5. Eggs and baked beans

Another way you can eat eggs for breakfast is to consume them fried with baked beans.

Two whole fried eggs provide you with 1.8 mg of iron, and a serving of baked beans contains 1.5 mg of iron

This equals about 19% of your daily requirement for iron, which is a very good amount considering the calories and other nutrients.

Iron + Vitamin C at

Eggs are a rich source of protein, vitamin A, riboflavin, vitamin B12, phosphorus, and selenium. 

Baked beans, on the other hand, provide you with protein, fiber, thiamin, vitamin B6, and lots of important minerals.

If this meal doesn’t satisfy your hunger, you can add some whole-wheat or whole-grain toast, which is also rich in iron as well as other minerals.

6. Whole-wheat toast with peanut butter

Peanut butter and banana toast
Peanut butter and banana toast

As we all know, peanuts and all other peanut-based products are rich sources of iron, among other nutrients.

One slice of whole-wheat bread provides you with 0.7 mg of iron, and two tablespoons of smooth peanut butter contain 0.6 mg of iron

Together, this meal can help you get around 6% of your daily need for this mineral.

If you want to get even more out of your peanut butter, try choosing vitamin and mineral fortified varieties. Just two tablespoons of this kind of peanut butter contain as much as 5.3 mg of iron30% of your daily need.

Other nutrients you can get from this meal include protein, niacin, fiber, magnesium, manganese, and so many more.

7. Breakfast chicken wrap

Breakfast wraps are a very popular dish that can help you load up on a lot of ingredients and nutrients. 

This is because you can add practically any ingredient you’d like to your wrap, increasing the nutritional value of the finished meal.

A serving of grilled chicken contains about 0.6 mg of iron, and a whole-wheat tortilla wrap provides you with 1.5 mg of iron

So, as you can see, this delicious breakfast can help you get around 14% of your need for iron just from these two ingredients.

Plus, remember that you can include whatever ingredients you’d like. For example, try adding cucumbers, tomatoes, beans, avocados, lettuce, onions, corn, and so many others.

You can also reap other health benefits from eating chicken wraps. For example, this meal contains protein, fiber, niacin, phosphorus, selenium, thiamin, and folate.

8. Breakfast burrito

Breakfast burrito

Breakfast burritos can be homemade as well as bought from fast-food chains and grocery stores. Depending on that, you might get a higher or lower amount of iron and other nutrients.

Burritos are usually made with beans, rice, beef, or other protein, and various veggies. Lots of these ingredients contain high amounts of iron. 

So, a single burrito can provide you with anywhere between 2.5 mg to 4.2 mg of iron – about 26% of your daily requirement.

If you make your burrito at home, you can also lower your intake of sodium and other preservatives. 

This also comes with increasing the number of other nutrients, such as fiber, protein, vitamin A, B vitamins, and almost all minerals.

Adding lots of veggies to your burrito can also help you get a lot more antioxidants, certain plant compounds that help prevent diseases and chronic conditions.

9. Chicken salad

A salad is a very easy-to-prepare meal that helps you load up on a lot of important nutrients, including iron. 

But by adding some chicken or other animal-based protein sources, you can further increase your intake of iron.

A chicken salad can contain anywhere from 3 mg to 6 mg of iron, depending on the ingredients you add. 

Try including spinach, nuts, seeds, broccoli, and other high-protein additives and toppings in your salad.

Other nutrients you can reap from eating chicken salad include healthy fats, fiber, B vitamins, zinc, magnesium, selenium, copper, and so many more.

So, don’t be afraid to include a lot more veggies in your salad than just the most common ones, like tomatoes, cucumbers, avocado, onions, and olives.

10. Buddha bowl

Buddha Bowl
Buddha bowl

Buddha bowls are a very easy way to consume many nutrients in one sitting. The basis for a Buddha bowl includes whole grains, vegetables, protein, nuts or seeds, and some dressing. 

Because of that, if you include beans, grilled chicken or turkey, eggs, nuts, and seeds, you can get quite a lot of iron in a single serving, up to 4 grams per 100 grams of Buddha bowl.

Eating a Buddha bowl for breakfast can also help you load up on a lot of fiber, vitamins, and minerals that contribute to good health.

And if you include a lot of veggies, you can also increase your intake of antioxidants – plant compounds that reduce your risk of chronic conditions.


As you can see, there are many healthy and iron-rich breakfast options that you can include in your diet. 

These dishes will help your body load up on iron as well as other nutrients, improving your health.

What’s more, most of these dishes are incredibly easy to prepare, allowing you to save time in the morning without sacrificing nutrients and flavor.

So, make sure to have some of these breakfast ideas at least a few times a week.

Sources: Nutrition Data, National Library of Medicine, PMC, and Research Gate