Iron is an essential mineral needed by the body to build and maintain healthy cells. It is used to help carry oxygen in the blood, which helps to keep your muscles functioning properly. Cooked cereal grains, such as oatmeal and cream of wheat, are a rich source of iron, along with beef, clams and tuna. As part of a healthy breakfast, cooked cereals help to provide the body with a wide range of vitamins, minerals and nutrients.
Oatmeal
One cup of oatmeal provides 13.95 mg iron. Oatmeal also contains 159 calories, 5.5 g protein, 3 g fat and 27 g carbohydrate. Of the 27 g carbohydrate contained in oatmeal, 4 g come from fiber. Oatmeal is considered a rich source of fiber. One serving helps meet approximately 16 percent of your daily recommended fiber needs.
Cream of Wheat
Cream of wheat contains 10 mg iron per cup. It contains slightly fewer calories, fat protein and carbohydrates. One cup provides 126 calories, 3.6 g protein, 0.5 g fat and 26.7 g carbohydrates. It is also lower in fiber, containing only 1.3 g per serving.
Grits
Grits are made from ground corn and provide only 1.46 mg iron per cup. While they contain far less iron, they are higher in calories, fat, protein, carbohydrates and fiber when compared to cream of wheat. A 1-cup serving of grits provides 182 calories, 4.4 g protein, 1.2 g fat, 37.9 g carbohydrate and 2.1 g fiber.
Recommendations
The Office of Dietary Supplements reports that the daily recommended intake for iron, for adult males, is 8 mg per day. Adult females require up to 18 mg iron per day. Pregnant females require even higher amounts of iron due to increased needs by the body. It is recommended that women consume up to 27 mg iron per day during pregnancy, but only 9 mg per day when breast-feeding. A serving of oatmeal meets all the iron needs for adult males and more than 75 percent of the needs for adult females.
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