Which cereals have the most IRON?

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Iron is an essential mineral in our blood which helps the transportation of oxygen around the body. If you are anaemic or you are simply looking for food rich in iron, you should take a look at these rankings and make a note of the cereals with the most iron.

Cereals, along with legumes and dried fruit, are foods that contain iron and they should be added to your diet. However, you shouldn’t only focus on the quantity of iron in foods, but also on the calorie index because it can vary from food to food. We advise you to use the food calorie calculator so that, with this information, you can design a diet specific to you.

Cereals with the most iron

Cereals such as teff, amaranth, oats and quinoa are foods that contain iron and they can help you to have a healthy and balanced diet. Take a look at this food table specific for cereals with iron and incorporate them into your recipes and snacks. Finally, don’t forget that the whole meal option for cereals rich in iron will always be the healthiest option.

  • Oatmeal 5.41 mg each 100gr. 5.09 mg per serving (94 g.)
  • Oats 4.25 mg each 100gr. 3.44 mg per serving (81 g.)
  • Bagel 2.76 mg each 100gr. 2.70 mg per serving (98 g.)
  • Rye 2.63 mg each 100gr. 4.44 mg per serving (169 g.)
  • Barley 2.5 mg each 100gr. 5.00 mg per serving (200 g.)
  • Wholegrain rice 0.56 mg each 100gr. 1.13 mg per serving (202 g.)
  • Rice 0.2 mg each 100gr. 0.32 mg per serving (158 g.)
  • Buckwheat each 100gr. per serving (170 g.)
  • Amaranth each 100gr. per serving (193 g.)
  • Corn cake each 100gr. per serving (98 g.)

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