This food contains 28. milligrams of iron per 100 grams. Grams is a measure of weight. To put 100 grams in perspective, consider alternative measures for this food:
- 1 cup equals 178 grams.
- 1 tbsp equals 11 grams.
In the category of grains, we included whole food products in the Top 10 list. Foods may be fortified with iron but are not included in this Top 10 list.The food tested for the particular graph below can be described more specifically as:
Cereals, CREAM OF WHEAT, instant, dry
Prepared breakfast cereals vary significantly in their content of iron. If the cereal is made from unrefined grains, it probably has a good content of iron from the grain. However, many cereal producers will enrich their cereal with iron so that they can make “high iron” label claims. The supplemental iron is actually small iron bits, small enough that your body will be able to absorb them.
However, there is a critical issue to consider with prepared cereals. A difficulty is that most of us eat the prepared cereals along with milk. Milk is a high calcium beverage and high calcium in your meal will reduce your ability to absorb iron from that same meal. You will still get iron from your cereal, but not nearly as much as you might hope. Read a peer reviewed article on iron and calcium.
Better choices for breakfast include grain-based meals that do not require calcium as part of the dish. Oatmeal can be made with small amounts of added calcium and you can add fruit to it to help you digest more iron still. If meat is on your diet, a side of meat with eggs is a terrific breakfast as well.