Cereals High in Iron

For cereals high in iron, the enriched cereal varieties are best. Those that list a high-percent daily value (DV) of iron in the nutrition facts provide most or all of the recommended daily amount of dietary iron. According to the U.S. Department of Agriculture, Americans should eat more of these nutrient-dense foods.

The Food and Drug Administration (FDA) sets the average iron intake at 18mg for ages 4 and up. Values are listed for cereal only; adding ½ cup of nonfat milk adds a trace of iron (0.04mg) and 40 calories. Soy milk contains 0.8mg iron in 66 calories, and rice drink has 0.24mg iron in 57 calories.

Product 19

Kellogg's Product 19 exemplifies nutrient density in a whole-grain cereal. One cup, at 100 calories, contains just over 100 percent DV of dietary iron (18.09mg), as well as zinc and vitamins B, C and E. According to the FDA, on days when you eat this enriched cereal, you can eschew additional food sources of iron in favor of other nutrients in your diet. Or you can supplement your iron stores with more than a full daily value by eating other iron-rich foods.

Total Cereals

General Mills' Total Corn Flakes, at 112 calories for 1 1/3 cups, 1 cup of Total Raisin Bran, at 170 calories, and ¾ cup of Whole Grain Total, at 100 calories, all supply 18mg iron and a range of other nutrients. Total's strong calcium and vitamin content increases its nutrient density.

All-Bran

Kellogg's All-Bran Complete Wheat Flakes supplies 17.98mg iron per ¾-cup serving, at 92 calories, and is another 100-percent DV iron-enriched cereal. Its calorie count is greater than that of All-Bran Original cereal, which, at 78 calories per ½ cup, supplies 5.28mg iron.The original cereal focuses on fiber (40 percent DV per serving) and certain B vitamins, not dietary iron.

Cream of Wheat

Cream of Wheat farina cereal offers another good source of dietary iron. Its quick-cook variety made with water supplies 12.74mg iron at 131 calories per 1-cup serving, and is more highly fortified than the regular variety, which supplies 9.39mg at 126 calories for the same size serving.

Oat Cereals

Oatmeals may or may not be enriched cereals, so read the package nutrition facts. Some plain instant oatmeals (12.55mg iron per packet, at 120 calories) and Cheerios cereal (9.39mg iron per 1-cup serving, at 110 calories) are high in iron. Regular, unfortified oatmeal has less iron and more calories: 2.11mg iron per 1-cup serving, at 166 calories.