List of Iron-Fortified Cereals

Most people in the United States don't have a difficult time meeting their daily iron needs, according to the Office of Dietary Supplements. But certain groups -- including children, teen girls, pregnant women and premenopausal women -- may have a tougher time. Foods fortified with iron can help these groups get more iron in their diet. A fortified cereal contains added iron, more than is normally found in the food. An enriched cereal contains only the amount of iron lost during milling of the grain -- iron which is then added back in during processing.

Using the Label

Most grains used to make your favorite brand of cereal contain some amount of iron. If a cereal is fortified with iron, it may say so on the front of the box of cereal. You can also use the Nutrition Facts label to help you identify cereals with added iron. If a cereal meets 100 percent of the daily value for iron, which means it contains 18 milligrams of iron per serving, it is an iron-fortified cereal. Some cereals, however, may be fortified but contain less than 100 percent of the daily value.

For reference, children 1 to 13 years old need 7 to 10 milligrams of iron a day, teen girls need 15 milligrams a day, women 19 to 50 years old need 18 milligrams, and men and women over age 50 need 8 milligrams a day.

Low-Sugar Whole-Grain Cold Cereal

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When it comes to cold cereal, whole grain makes a healthy choice, and an even better choice if it helps you meet essential nutrient needs such as iron. Kellogg's brand offers a few whole-grain cereal options fortified with iron that meet 100 percent of the daily value per serving, including All-Bran Complete Wheat Flakes, Product 19 and Smart Start Strong Hearts Antioxidant Cereal.

The Total line of cereals, which includes a wheat-flake cereal and a wheat-flake cereal with raisins, made by General Mills, are also iron-fortified and meet 100 percent of the daily value for iron. Wheaties, also made by General Mills, is a whole-grain, iron-fortified cereal as well, but it only meets 45 percent of the daily value for iron.

Hot Cereal

If you prefer hot cereal on cold mornings, some brands and flavors can help you meet your iron needs. Quaker Original Instant Oatmeal is fortified and meets 40 percent of the daily value of iron per packet, and the company's instant grits product meets 45 percent of the daily value. Malt-O-Meal hot cereals are also fortified with iron. One serving of both the Original and Creamy Hot Wheat meet 60 percent of the daily value.

Kid-Friendly Cereals

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Iron-fortified cereals can help your kids get more iron in their diet. Kix is a low-sugar kid-friendly cereal that meets 45 percent of the daily value for iron for adults, or 80 percent to 100 percent of the RDA of iron for children. Made from whole grains with a touch of sweetness, Original Life cereal also makes a good choice for kids and meets 90 percent to 100 percent of a child's iron needs. Kellogg's Frosted Mini Wheats is high in fiber and can help your child get all his daily iron, plus a little more, in one bowl.