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How to boost iron at breakfast

Cereal can be an important and easy source of iron, if you choose well.

While cereals and nuts contain varying amounts of iron many breakfast cereals aren’t naturally high in iron. They’re often fortified with certain vitamins and minerals, including iron, to help people get enough in their daily diet.

If you’re concerned about your iron intake, or feeding a child or teenage girl, choosing a breakfast cereal higher in iron can be a good way to help meet daily requirements.

Listing iron on the nutrition information panel is not required but is permitted. So manufacturers often list the iron content when cereals are fortified or naturally higher in iron. Checking the ingredients list will show whether your breakfast cereal is fortified with iron.

Having some fresh fruit on your cereal adds some vitamin C, helping your body absorb as much iron as possible from your breakfast.

The recommended dietary intake (RDI) for adult men is 8mg iron daily and, for adult women (aged up to 50 years), it’s 18mg daily. Once women reach menopause, they only need the same amount as men.


Some breakfast cereals with iron content listed that meet our criteria:

Any product examples given here were correct at time of publication. However, remember to check the ingredients and nutrition information every so often, as these can change over time.

Gluten Free Tropical Light
3.4mg per 100g
$6.99 per 360g packet
($1.94 per 100g)
Vogel’s Café-Style
Kombucha Infused Muesli
5mg per 100g, (not fortified)
$7.99 per 400g packet
($2.00 per 100g)
Uncle Tobys
Plus Cranberries & Blueberries
6mg per 100g
$5.99 per 435g packet
($1.38 per 100g)
2.4mg iron in a 40g serve
(approx ¾ cup)
Just Right
7.5mg per 100g
$6.49 per 460g packet
($1.41 per 100g)
Weet-Bix Blends Multi-Grain +
6.3g per 100g
$8.00 per 575g packet
($1.39 per 100g)
Bran Sultana & Cranberry
6.7mg per 100g
$4.00 per 420g packet
($0.95 per 100g)

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