35 Best Cereals High in Iron [Dietitian Approved]
Why learn more about cereals high in iron? Well, iron deficiency is a surprisingly common problem, affecting millions worldwide.
This essential mineral plays a crucial role in transporting oxygen throughout your body, and a lack of it can lead to fatigue, weakness, and even cognitive decline.
Luckily, incorporating iron-rich foods into your diet is a simple and delicious way to combat this deficiency. And who says delicious can’t also be convenient?
While incorporating iron-rich foods like leafy greens and red meat into your diet is important, breakfast cereals can also be a helpful iron addition.
Fortified with essential vitamins and minerals, many cereals offer a surprising iron punch. But with so many options on the shelves, choosing the right one can be overwhelming.
Fear not! We’ve compiled a comprehensive list of the 35 best cereals high in iron, packed with taste and nutrition to kick-start your day (or help you refuel any time!).
Table of Contents:
- What is Iron?
- Breakfast Cereals High in Iron
- 35 Best Cereals High in Iron [Dietitian Approved]
- Free PDF: 35 Best Cereals High in Iron Infographic
- Homemade Super Cereal
- High Calorie Cereals
- Cereals That are High in Fiber
- What Foods Naturally Contain Iron?
- How to Boost Iron Absorption
- What About Vitamin B12?
- Best Cereal for Iron and B12: Top 7 Cereals Approved by a Dietitian
- Tips & Tricks
- Cereals High in Iron Wrap-up
>> Jump to 35 Best Cereals High in Iron (and get your FREE printable!) <<
>> Jump to 7 Best Cereals for Iron and B12 <<
What is Iron?
Iron plays an important role in our overall health. It is an essential component of hemoglobin, the protein in red blood cells that carries oxygen to all areas of our body.
Without enough iron, our bodies struggle to produce enough healthy red blood cells, which can then lead to health conditions like anemia (causing fatigue and weakness).
It’s particularly important for women and those who are pregnant, as their iron needs are higher due to menstruation and fetal growth.
Why Do We Need Iron?
As mentioned above, iron deficiency, characterized by fatigue, weakness, and difficulty concentrating, affects millions of people worldwide. This deficiency can significantly impact your daily life and could hold you back from feeling your best.
Incorporating iron-rich foods into your diet is crucial for:
- Energy Production: Iron plays a critical role in the production of red blood cells, which carry oxygen to your tissues. Adequate iron levels ensure your body receives the oxygen it needs to work correctly, keeping you energized throughout the day.
- Cognitive Function: Iron is necessary for brain development and brain function. Iron deficiency can lead to impaired memory, attention, and learning.
- Strong Immune System: Iron supports a healthy immune system, helping your body fight off infections and stay healthy.
How Much Iron Do We Need?
We now know a bit more about iron and why it’s so important to prevent iron deficiencies, but how much iron do we actually need?
The Recommended Daily Allowance (RDA) for iron varies depending on your age and gender. Take a look below:
| Age | Iron Needs | |
| Females | 31–50 years | 18 mg |
| Females | 51+ years | 8 mg |
| Males | 31–51+ years | 8 mg |
Breakfast Cereals High in Iron
Many people might not associate cereal with being particularly iron-rich.
However, the good news is that several popular cereals are fortified with iron, making them a convenient and delicious way to boost your intake.
Fortifying cereals involves adding vitamins and minerals that are not originally present or are present in smaller amounts.
Fortified cereal is an excellent source of iron, especially for those who may not consume enough iron-rich foods like red meat.
The fortification of breakfast cereals enriches them with additional nutrients, including iron, to help meet daily dietary requirements.
- Fortified breakfast cereals: Cereals that have additional iron and other nutrients added during processing.
- Iron levels: The amount of iron is typically listed on the nutrition facts label, allowing us to monitor our intake.
Remember, not all cereals are created equal, so choosing the right one is key.
Iron Powerhouses: Top Contenders for Your Bowl
When searching for iron-rich cereals for adults, prioritize:
- Fortified Cereals: Look for labels stating “fortified with iron” or “excellent source of iron.” These cereals often contain added iron, significantly boosting their iron content.
- Whole-Grain Options: Whole-grain cereals are naturally higher in iron than refined grain varieties. Choose oats, bran flakes, or wheat flakes for an extra iron boost.
- Cereals with Nuts and Seeds: Nuts and seeds, like almonds, pumpkin seeds, and chia seeds, are naturally high in iron. Look for cereals incorporating these ingredients for added iron content.
- Muesli and Granola: Typically include a mix of grains, nuts, and seeds, all of which contribute to your iron needs.
35 Best Cereals High in Iron [Dietitian Approved]
Optimizing iron intake is crucial for our overall health, and incorporating iron-rich cereals into our diet can be an effective way to achieve this.
We’ve carefully selected a variety of delicious and nutritious cereals that are high in iron to help you maintain and boost your iron levels:
| Cereal | Brand | Serving Size | Iron (mg) |
| 1. Multigrain Cheerios | General Mills | 1 ⅓ cups | 18 |
| 2. Frosted Mini-Wheats | Kellogg’s | 25 biscuits | 18 |
| 3. Special K, Multi-Grain Touch of Cinnamon | Kellogg’s | 1 ⅓ cups | 18 |
| 4. Malt-O-Meal, Frosted Mini Spooners | Post | 21 biscuits | 16.8 |
| 5. Grape-Nuts | Post | ½ cup | 16.2 |
| 6. Honey Bunches of Oats with Almonds | Post | 1 cup | 16.2 |
| 7. Honey Bunches of Oats Honey Roasted | Post | 1 cup | 16.2 |
| 8. Life, Original | Quaker | 1 cup | 13.2 |
| 9. Cheerios | General Mills | 1 ½ cups | 12.6 |
| 10. Rice Chex | General Mills | 1 ⅓ cups | 12.6 |
| 11. Cornflakes | Kellogg’s | 1 ½ cups | 12 |
| 12. Rice Krispies | Kellogg’s | 1 ½ cups | 11.2 |
| 13. Special K, Original | Kellogg’s | 1 ¼ cups | 10.9 |
| 14. All-Bran Bran Flakes | Kellogg’s | 1 cup | 10.8 |
| 15. Kix | General Mills | 1 ½ cups | 10.8 |
| 16. Malt-O-Meal, Hot Wheat Cereal | Post | 3 Tbsp (dry) | 10.8 |
| 17. Raisin Bran | Post | 1 ¼ cups | 10.8 |
| 18. Special K, Red Berries | Kellogg’s | 1 cup | 10.8 |
| 19. Cream of Wheat | B&G Foods | 3 Tbsp (dry) | 9.3 |
| 20. Bran Flakes | Post | 1 cup | 9 |
| 21. Total Whole Grain Cereal | General Mills | ½ cup | 9 |
| 22. Weetabix | Weetabix | 3 biscuits | 7 |
| 23. Oat Bran | Quaker | 1 cup | 5.2 |
| 24. Cocoa Krispies | Kellogg’s | 1 cup | 4.7 |
| 25. All-Bran Original | Kellogg’s | ⅔ cup | 4.6 |
| 26. Apple Jacks | Kellogg’s | 1 ⅓ cups | 4.5 |
| 27. Froot Loops | Kellogg’s | 1 ⅓ cups | 4.5 |
| 28. Cinnamon Toast Crunch | General Mills | 1 cup | 3.6 |
| 29. Lucky Charms | General Mills | 1 cup | 3.6 |
35 Best Cereals High in Iron: Lower Iron Options
| Cereal | Brand | Serving Size | Iron (mg) |
| 30 Go Cereal, Original | Kashi | 1 ¼ cups | 2.9 |
| 31. Original Morning Oat Crunch Cereal | Barbara’s | 1 ¼ cups | 2.5 |
| 32. Triple Berry Granola | Bear Naked | 1 cup | 2.4 |
| 33. Alpen Muesli, Original | Alpen Muesli | ⅔ cup | 1.8 |
| 34. Raisin Bran | Kellogg’s | 1 cup | 1.8 |
| 35. Go Lean Crunch | Kashi | ¾ cup | 1.5 |
Free PDF: 35 Best Cereals High in Iron Infographic
It’s helpful to see the cereals listed out in the table above. But wouldn’t it be even more helpful to print out your own 1-page copy of the best iron-rich cereals? We’ve got you covered! Click to download your free PDF, or click on the image below.
Homemade Super Cereal
Have you heard of super cereal? It’s a fortified cereal that’s high in calories and bursting with nutrition. Providing carbohydrates, fiber, fat, and protein, super cereal is a great addition to your breakfast line up!
How about a recipe to make your own super cereal at home? We’ve got you covered!
Visit Super Cereal for the Elderly [Free Recipe Included], or click on the link to be directed to our Delicious Super Cereal Recipe. Yum!
High Calorie Cereals
Iron-rich cereals are great, but what if you’re looking for high calorie cereals? Great question! High calorie cereals can help with weight gain, preventing malnutrition, boosting appetite, and more.
If you’re looking for a quick, easy, and practical way to increase your calories, then high calorie cereals might be a great choice!
Head on over to Top High Calorie Cereals [Hot and Cold] to learn more and find some new favorite cereals.
Cereals That are High in Fiber
We can’t talk about cereals high in iron, super cereal, and high calorie cereals, without also mentioning our ultimate list of high fiber cereals.
High fiber cereals are a great way to start your fiber intake first thing in the morning. Our Ultimate List of 49 Cereals That are High in Fiber provides you with nutritious cereals ranging from 2.5 grams of fiber per serving up to 18 grams of fiber per serving!
You don’t want to miss this list, so click the link above and check it out for yourself.
We always want to mention that an increase in fiber intake needs to be done slowly, consistently, and while consuming plenty of fluids. Forgoing this advice may lead to abdominal discomfort, bloating, gas, cramping, constipation, etc.
What Foods Naturally Contain Iron?
While cereals offer a convenient source of iron, remember to diversify your diet for a well-rounded approach. Explore other foods high in iron, like:
- Animal-based sources like red meat, poultry, and seafood: Excellent sources of heme iron, more easily absorbed by your body.
- Beans, lentils, and tofu: Plant-based powerhouses packed with iron and fiber.
- Leafy green vegetables: Spinach, kale, and collard greens are rich in non-heme iron and vitamin C, aiding absorption.
- Eggs: A good source of iron and other essential nutrients.
For a quick iron boost, consider including high-calorie cereals, which are often fortified with vital minerals.
How to Boost Iron Absorption
While choosing iron-rich cereals is a great start, maximizing iron absorption is crucial. Here are some tips:
- Pair with vitamin C: Vitamin C enhances iron absorption from plant-based sources. Enjoy your cereal with orange juice, berries, or other fruits rich in vitamin C.
- Go easy on the coffee and tea: Coffee and tea can inhibit iron absorption. Enjoy them separately from your iron-rich breakfast.
- Cook in cast iron: Cooking in cast iron cookware can naturally increase the iron content of your food.
What About Vitamin B12?
Vitamin B12 is an important vitamin that helps with DNA synthesis, forming red blood cells, and is necessary for our central nervous system to work properly.
Without this vitamin, we can experience a deficiency with symptoms ranging from fatigue to balance issues to memory loss.
Vitamin B12 is found naturally in animal-based foods. So… what does this have to do with cereal? Well, there are many cereals that are fortified with both iron and B12.
This is great news for those following a vegetarian or vegan diet, as they do not consume animal products. Fortified cereal is a helpful and smart choice to ensure their B12 intake is sufficient.
Learn more about vitamin B12 with these sources:
- Top 11 Health Benefits from Vitamin B12
- Is There Vitamin B12 in Nuts and Seeds?
- Vitamin B12 Vegetables and Other Natural Sources
- 11 Ultimate Vitamin B12 Foods for Vegetarians [Dietitian Approved]
Best Cereal for Iron and B12: Top 7 Cereals Approved by a Dietitian
We’ve compiled a list of the top 7 cereals that are both high in iron and vitamin B12. Check them out below, and add them to your grocery list for your next trip to the store!
- Honey Bunches of Oats Pecan & Maple Brown Sugar: 18 mg of iron and 100% of vitamin B12 in every one cup serving
- Total Whole Grain Cereal: 18 mg of iron and 100% of vitamin B12 in every one cup serving
- Multigrain Cheerios: 18 mg of iron and 100% of vitamin B12 per 1 ⅓ cup serving
- Honey Bunches of Oats Honey Roasted: 16.2 mg of iron and 100% of vitamin B12 in every one cup serving
- Cheerios Oat Crunch Almond: 14.4 mg of iron and 90% of vitamin B12 per every one cup serving
- Cheerios Oat Crunch Cinnamon: 16.2 mg of iron and 90% of vitamin B12 per every one cup serving
- Cheerios Oat Crunch Berry: 16.2 mg of iron and 90% of vitamin B12 per every one cup serving
Tips & Tricks
Remember:
- Check the serving size: Iron content can vary depending on serving size, so pay attention to the label.
- Pair with iron-boosters: Include vitamin C-rich fruits like berries or citrus to boost iron absorption.
- Consider fortified milk: Opt for milk fortified with calcium and vitamin D for added nutritional value.
- Talk to your doctor: If you have concerns about iron deficiency, consult your doctor for personalized advice.
- Talk to a registered dietitian: They will consider your individual dietary needs and preferences when helping you choose a cereal.
With this toolbox of iron-rich cereals, you can fuel your day, conquer your cravings, and embrace a healthier, more energized you.
Cereals High in Iron Wrap-up
Starting your day with a breakfast rich in iron sets the stage for optimal energy levels, cognitive function, and overall well-being.
Remember to complement iron-fortified cereals with a source of vitamin C to enhance iron absorption. Adding sliced strawberries or a glass of orange juice can be beneficial additions to your meal.
In your meals, try to include a variety of iron-rich foods along with fortified cereals. Beans, lentils, and spinach are fantastic natural sources of iron, which, when combined with iron-fortified cereals, can help you meet your nutrition goals.
By being mindful of these tips and tricks, we can confidently build a diet that supports our health without compromising on taste or variety.
By incorporating iron-rich cereals into your diet alongside other nutritious choices, you can ensure that your body gets the essential iron it needs to thrive. Remember, variety is key, so explore different cereals and other iron-rich food sources.