List Of Iron-enriched Foods

The iron in your diet plays a vital role in oxygen usage, growth and energy metabolism. In the United States, most refined grains are enriched with iron, meaning that iron is added to replace quantities of the nutrients lost during processing. The iron that enriches refined grains is non-heme iron, a plant-based form of this mineral that your body absorbs less easily than the iron in animal-based foods. Serve fruits, vegetables and other foods rich in vitamin C with iron-enriched products to improve iron absorption.

White Bread

During the milling process, grains lose most of their bran and germ, which contain the majority of the grain's nutrients, including iron. Enriching grains with iron restores their nutritional content, according to the U.S. Department of Agriculture. Iron-enriched white bread can help children acquire this mineral, which they need to accommodate their rapid growth. The recommended dietary allowance (RDA) of iron for children ages 4 to 8 years is 10 mg per day. Sliced white bread, sandwich buns, pitas and flour tortillas contain iron-enriched flour, contributing to your RDA of this essential mineral. One slice of iron-enriched white bread gives you 0.9 mg of iron -- the same amount that a slice of whole-wheat bread provides.

Ready-to-Eat Cereals

Many wheat cereals are not simply iron-enriched, but iron-fortified, which means that additional iron was added during processing to boost their nutritional content. You may appreciate the convenience and nutritional value of ready-to-eat wheat cereals and oatmeal. These creamy, hot cereals also appeal to toddlers and young children. The RDA of iron for children ages 1 to 3 years is 7 mg per day. One cup of iron-fortified wheat cereal provides 18 mg of iron, exceeding the RDA for children.

Pasta

Spaghetti, macaroni and other pasta made from refined wheat flour are enriched with iron. If you need more iron in your diet, you may benefit from the added iron in these foods. One cup of iron-enriched spaghetti offers 2 mg of iron, 11 percent of the RDA of 18 mg for women ages 19 to 50, and 25 percent of the RDA of 8 mg for men ages 19 to 50.

Corn Products

Cornflakes, corn tortillas, grits and other products made with refined cornmeal may be enriched with iron. One cup of the enriched cornmeal you might use to bake cornbread or corn muffins offers 7 mg of iron. Check the nutrition facts labels on corn products and other foods made with refined grains to confirm their iron content.

White Rice and Rice Cereal

Like wheat and corn, rice loses nutrients during processing. One cup of enriched cooked long-grain rice has 2 mg of iron. You can add to your daily intake of iron by serving enriched rice as a side dish with meals. Ready-to-eat enriched rice cereals offer a source of iron for babies and toddlers. One tbsp. of uncooked rice cereal for infants provides 1 mg of iron, which is 9 percent of the RDA of 11 mg iron for infants between 7 and 12 months old.