Many fortified cereals contain added iron, a mineral required for the production of hemoglobin, a protein in red blood cells that transports oxygen throughout the body. Fortified breakfast cereals with high fiber content and low sugar content provide the healthiest options. Adults should get 20 to 30 g of dietary fiber per day, according to the Harvard School of Public Health. The American Heart Association recommends that women limit their sugar intake to 100 calories, or 24 g, per day, and men to 150 calories, or 36 g, per day.
Kellogg's All-Bran Complete Wheat Flakes
A ¾-cup, 90-calorie serving of Kellogg's All-Bran Complete Wheat Flakes provides 100 percent of the daily value of iron, vitamin C, vitamin E, thiamin, riboflavin, niacin, vitamin B6, pantothenate and zinc, as well as 10 percent or more of the daily value of vitamin A, vitamin D, phosphorous and magnesium. This serving provides 5 g of dietary fiber and 3 g of protein and contains only 0.5 g of fat and 5 g of sugar.
Kellogg's Product 19
A 1-cup, 100-calorie serving of Kellogg's Product 19 provides 100 percent of the daily value of iron, vitamin C, vitamin E, thiamin, riboflavin, niacin, vitamin B6, folic acid, vitamin B12, pantothenate and zinc. This cereal contains less dietary fiber, however, with only 1 g per serving. This serving contains no fat and only 4 g of sugar.
Post Grape-Nuts
A ½-cup serving of this dense, crunchy cereal contains 200 calories and provides 90 percent of the daily value of iron, as well as 7 g of dietary fiber and 6 g of protein. This serving contains only 1 g of fat and 5 g of sugar, and provides 50 percent of the daily value of folic acid and 25 percent of the daily value of riboflavin, niacin, vitamin B6 and vitamin B12.
Post Bran Flakes
A ¾-cup, 100-calorie serving of Post Bran Flakes provides 45 percent of the daily value of iron; 50 percent of the daily value of folic acid; 25 percent of the daily value of thiamin, riboflavin, niacin, vitamin B6 and vitamin B12; and 15 percent of the daily value of vitamin A, phosphorous and magnesium. This serving provides 5 g of fiber and 3 g of protein and contains only 0.5 g of fat and 5 g of sugar.
Post 100% Bran
A 1/3-cup, 80-calorie serving of Post 100% Bran provides 45 percent of the daily value of iron, as well as 25 percent of the daily value of thiamin, riboflavin, niacin, vitamin B6, folic acid, phosphorous, magnesium and zinc. A serving of this cereal also provides 9 g of dietary fiber and 4 g of protein, and contains only 1 g of fat and 7 g of sugar.
Cheerios
Cheerios contains less fiber than many other cereals, but also less sugar. A 1-cup, 100-calorie serving contains 3 g of fiber and only 1 g of sugar, and provides 45 percent of the daily value of iron. This serving also provides 50 percent of the daily value of folic acid; 25 percent of the daily value of thiamin, riboflavin, niacin, vitamin B6, vitamin B12 and zinc; and 10 percent of the daily value of vitamin A, vitamin C, vitamin D, calcium, phosphorous and magnesium.
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