Welcome to the list of the top 100 breakfast cereal highest in iron content. Where the amount of iron ranges from 67.67 mg to 17.68 mg per 100g. The top breakfast cereal is Cereals ready-to-eat, Ralston Enriched Bran flakes with the highest iron content, which in 100g contains 67.67 mg of iron.

The total recommended daily allowance or RDA for iron is 14 mg. For the 100g serving of Cereals ready-to-eat, Ralston Enriched Bran flakes, the RDA iron percentage is 483 %. Our proprietary nutritional density score gives a nutritional value out of 100 based on 9 different vitamins, minerals and macro nutrients. Cereals ready-to-eat, Ralston Enriched Bran flakes has a nutritional value score of 22 out of 100.Comparing the iron content and the nutritional density in 100g for Cereals ready-to-eat, Ralston Enriched Bran flakes; We class this as a high iron content item compared with all foods in our database.In terms of overall nutritional value we class this as an item with a high nutritional density value from our list of breakfast cereal high in iron.





Other important and iron related nutrients are Calories, Protein, Fat and Carbohydrate. For this 100g serving for Cereals ready-to-eat, Ralston Enriched Bran flakes, which is the top of the breakfast cereal list for iron content in your diet, the amount of Calories is 310 kcal (16% RDA), the amount of Protein is 10.21 g (18% RDA), the amount of Fat is 3.36 g (5% RDA) and the amount of Carbohydrate is 79.77 g (61% RDA). The nutritional content and facts for 100g, which includes Calories, Protein, Fat and Carbohydrate is shown in the bar chart below as percentages of the recommended daily allowance along with the iron content in Cereals ready-to-eat, Ralston Enriched Bran flakes from the list of breakfast cereal.

iron and nutrition facts in breakfast cereal per 100g

Top Twenty List - Highest iron Content per 100g

Below is a basic list for iron in breakfast cereal for the top 20 breakfast cereal. A more comprehensive list for the top items can be found at the bottom of the page along with different servings.

1. Cereals ready-to-eat, Ralston Enriched Bran flakes 67.67mg (483%RDA)
2. Cereals ready-to-eat, KELLOGG, KELLOGG'S ALL-BRAN COMPLETE Wheat Flakes 62mg (443%RDA)
3. Cereals ready-to-eat, KELLOGG, KELLOGG'S PRODUCT 19 60.3mg (431%RDA)
4. Cereals ready-to-eat, GENERAL MILLS, Whole Grain TOTAL 60mg (429%RDA)
5. Cereals ready-to-eat, MALT-O-MEAL, Puffed Wheat Cereal 53mg (379%RDA)
6. Cereals ready-to-eat, MALT-O-MEAL, Puffed Rice Cereal 44.5mg (318%RDA)
7. Cereals ready-to-eat, QUAKER, HONEY GRAHAM OH!S 42.49mg (304%RDA)
8. Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS 38.7mg (276%RDA)
9. Cereals ready-to-eat, Ralston Corn Biscuits 38.37mg (274%RDA)
10. Cereals ready-to-eat, POST, GRAPE-NUTS Cereal 38.06mg (272%RDA)
11. Cereals ready-to-eat, GENERAL MILLS, TOTAL, Blueberry Pomegranate 36.7mg (262%RDA)
12. Cereals ready-to-eat, KELLOGG, KELLOGG'S SMART START Strong Heart Antioxidants Cereal 36mg (257%RDA)
13. Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice 35.1mg (251%RDA)
14. Cereals ready-to-eat, POST, HONEY BUNCHES OF OATS, honey roasted 34.82mg (249%RDA)
15. Cereals ready-to-eat, Ralston Crispy Hexagons 34.67mg (248%RDA)
16. Cereals ready-to-eat, GENERAL MILLS TOTAL Plus Omega-3, Honey Almond Flax 34.6mg (247%RDA)
17. Cereals ready-to-eat, GENERAL MILLS, Multi-Bran CHEX 34.5mg (246%RDA)
18. Cereals ready-to-eat, USDA Commodity Corn and Rice (includes all commodity brands) 34.06mg (243%RDA)
19. Cereals ready-to-eat, GENERAL MILLS, TOTAL Raisin Bran 34mg (243%RDA)
20. Cereals ready-to-eat, POST, Honey Bunches of Oats, with almonds 33.75mg (241%RDA)

Comparing iron in breakfast cereal vs spinach

The amount of iron in spinach is 2.7 per 100g.As iron percentage of the RDA this is 19 %. Comparing with Cereals ready-to-eat, Ralston Enriched Bran flakes, in 100g contains 67.67 mg of iron. As a percentage of the RDA this is 483 %. Therefore, Cereals ready-to-eat, Ralston Enriched Bran flakes has 64.97 mg more iron than spinach. In terms of iron percentage this is 2406 % more iron. Spinach has an overall nutritional value score of 68 out of 100, whereas Cereals ready-to-eat, Ralston Enriched Bran flakes has a nutritional value score of 22 out of 100.

Highest Amount of iron per Serving

Please remember that the above gives an accurate value in 100g for high iron foods in your diet. You should also take into account portion sizes when you are considering the iron nutritional content.

The food with the highest iron content per typical serving is Cereals ready-to-eat, POST, GRAPE-NUTS Cereal which contains 22.07 mg in .5 cup (1 NLEA serving) (or 58 g). The percentage of the recommended daily value for this serving is 158 %. For this serving the Calories content is 208.22 kcal (10% RDA), the Protein content is 7.24 g (13% RDA), the Fat content is 1.07 g (2% RDA) and the Carbohydrate content is 46.46 g (36% RDA).

Milligrams of iron in breakfast cereal (per 100g)

The list below gives the total iron content in the top items from the general description 'breakfast cereal' each of which show the iron amount as well as Calories, Protein, Fat and Carbohydrate. The top 50 food items are shown in the graph below, to give a quick and easy dietary comparison for the different items, where each item is listed at the bottom of the page with a nutritional summary.

breakfast cereal iron per 100g

Nutritional Information Summary

From the list below you can find a full nutrition facts breakdown for all foods containing iron which can be scaled for different servings and quantities. We have also sorted our complete nutritional information and vitamin database of over 7000 foods, to give a list of foods high in iron.


List of Breakfast cereal High in iron Content per 100g

1. Cereals ready-to-eat, Ralston Enriched Bran flakes - Iron
67.67 mg of Iron per 100g (483% RDA)
Nutritional Value = 22 / 100    Food Category - Breakfast Cereals
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
67.67 mg(483%) 310(16%)79.77(61%)3.36(5%)10.21(18%)
Typical Serving Amount : 1 serving (NLEA serving size = 0.75 cup) (or 29g):
19.62 mg(140%)89.9 kcal(4%)23.13 g(18%)0.97 g(1%)2.96 g(5%)
Other Serving Size : 1 cup (or 42g):
28.42 mg(203%)130.2 kcal(7%)33.5 g(26%)1.41 g(2%)4.29 g(8%)
2. Cereals ready-to-eat, KELLOGG, KELLOGG'S ALL-BRAN COMPLETE Wheat Flakes - Iron
62 mg of Iron per 100g (443% RDA)
Nutritional Value = 22 / 100    Food Category - Breakfast Cereals
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
62 mg(443%) 318(16%)79(61%)2(3%)10(18%)
Typical Serving Amount : .75 cup (1 NLEA serving) (or 29g):
17.98 mg(128%)92.22 kcal(5%)22.91 g(18%)0.58 g(1%)2.9 g(5%)
3. Cereals ready-to-eat, KELLOGG, KELLOGG'S PRODUCT 19 - Iron
60.3 mg of Iron per 100g (431% RDA)
Nutritional Value = 20 / 100    Food Category - Breakfast Cereals
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
60.3 mg(431%) 333(17%)83(64%)1.4(2%)7.7(14%)
Typical Serving Amount : 1 cup (1 NLEA serving) (or 30g):
18.09 mg(129%)99.9 kcal(5%)24.9 g(19%)0.42 g(1%)2.31 g(4%)
4. Cereals ready-to-eat, GENERAL MILLS, Whole Grain TOTAL - Iron
60 mg of Iron per 100g (429% RDA)
Nutritional Value = 22 / 100    Food Category - Breakfast Cereals
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
60 mg(429%) 320(16%)74.7(57%)2.1(3%)8.4(15%)
Typical Serving Amount : .75 cup (1 NLEA serving) (or 30g):
18 mg(129%)96 kcal(5%)22.41 g(17%)0.63 g(1%)2.52 g(5%)
5. Cereals ready-to-eat, MALT-O-MEAL, Puffed Wheat Cereal - Iron
53 mg of Iron per 100g (379% RDA)
Nutritional Value = 16 / 100    Food Category - Breakfast Cereals
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
53 mg(379%) 396(20%)78.8(61%)2.03(3%)15.6(28%)
Typical Serving Amount : 1 cup (or 15g):
7.95 mg(57%)59.4 kcal(3%)11.82 g(9%)0.3 g(0%)2.34 g(4%)
6. Cereals ready-to-eat, MALT-O-MEAL, Puffed Rice Cereal - Iron
44.5 mg of Iron per 100g (318% RDA)
Nutritional Value = 15 / 100    Food Category - Breakfast Cereals
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
44.5 mg(318%) 401(20%)90.2(69%)0.97(1%)7.8(14%)
Typical Serving Amount : 1 cup (or 15g):
6.68 mg(48%)60.15 kcal(3%)13.53 g(10%)0.15 g(0%)1.17 g(2%)
7. Cereals ready-to-eat, QUAKER, HONEY GRAHAM OH!S - Iron
42.49 mg of Iron per 100g (304% RDA)
Nutritional Value = 14 / 100    Food Category - Breakfast Cereals
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
42.49 mg(304%) 412(21%)83.76(64%)7.45(11%)4.02(7%)
Typical Serving Amount : .75 cup (1 NLEA serving) (or 27g):
11.47 mg(82%)111.24 kcal(6%)22.62 g(17%)2.01 g(3%)1.09 g(2%)
8. Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS - Iron
38.7 mg of Iron per 100g (276% RDA)
Nutritional Value = 16 / 100    Food Category - Breakfast Cereals
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
38.7 mg(276%) 388(19%)82.9(64%)2.08(3%)9.4(17%)
Typical Serving Amount : 1 cup (or 55g):
21.29 mg(152%)213.4 kcal(11%)45.6 g(35%)1.14 g(2%)5.17 g(9%)
9. Cereals ready-to-eat, Ralston Corn Biscuits - Iron
38.37 mg of Iron per 100g (274% RDA)
Nutritional Value = 16 / 100    Food Category - Breakfast Cereals
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
38.37 mg(274%) 367(18%)85.79(66%)1.05(2%)5.83(10%)
Typical Serving Amount : 1 serving (NLEA serving size = 1 cup) (or 30g):
11.51 mg(82%)110.1 kcal(6%)25.74 g(20%)0.32 g(0%)1.75 g(3%)
Other Serving Size : 1 cup (or 31g):
11.89 mg(85%)113.77 kcal(6%)26.59 g(20%)0.33 g(1%)1.81 g(3%)
10. Cereals ready-to-eat, POST, GRAPE-NUTS Cereal - Iron
38.06 mg of Iron per 100g (272% RDA)
Nutritional Value = 16 / 100    Food Category - Breakfast Cereals
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
38.06 mg(272%) 359(18%)80.1(62%)1.85(3%)12.48(22%)
Typical Serving Amount : .5 cup (1 NLEA serving) (or 58g):
22.07 mg(158%)208.22 kcal(10%)46.46 g(36%)1.07 g(2%)7.24 g(13%)
11. Cereals ready-to-eat, GENERAL MILLS, TOTAL, Blueberry Pomegranate - Iron
36.7 mg of Iron per 100g (262% RDA)
Nutritional Value = 18 / 100    Food Category - Breakfast Cereals
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
36.7 mg(262%) 353(18%)76.8(59%)3.7(6%)9.3(17%)
Typical Serving Amount : 1 cup (1 NLEA serving) (or 49g):
17.98 mg(128%)172.97 kcal(9%)37.63 g(29%)1.81 g(3%)4.56 g(8%)
12. Cereals ready-to-eat, KELLOGG, KELLOGG'S SMART START Strong Heart Antioxidants Cereal - Iron
36 mg of Iron per 100g (257% RDA)
Nutritional Value = 18 / 100    Food Category - Breakfast Cereals
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
36 mg(257%) 369(18%)86.9(67%)1.6(2%)7.1(13%)
Typical Serving Amount : 1 cup (1 NLEA serving) (or 50g):
18 mg(129%)184.5 kcal(9%)43.45 g(33%)0.8 g(1%)3.55 g(6%)
13. Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice - Iron
35.1 mg of Iron per 100g (251% RDA)
Nutritional Value = 17 / 100    Food Category - Breakfast Cereals
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
35.1 mg(251%) 381(19%)86.4(66%)1.13(2%)6.3(11%)
Typical Serving Amount : 1 cup (1 NLEA serving) (or 33g):
11.58 mg(83%)125.73 kcal(6%)28.51 g(22%)0.37 g(1%)2.08 g(4%)
14. Cereals ready-to-eat, POST, HONEY BUNCHES OF OATS, honey roasted - Iron
34.82 mg of Iron per 100g (249% RDA)
Nutritional Value = 16 / 100    Food Category - Breakfast Cereals
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
34.82 mg(249%) 398(20%)81.19(62%)5.46(8%)7.12(13%)
Typical Serving Amount : .75 cup (1 NLEA serving) (or 30g):
10.45 mg(75%)119.4 kcal(6%)24.36 g(19%)1.64 g(3%)2.14 g(4%)
15. Cereals ready-to-eat, Ralston Crispy Hexagons - Iron
34.67 mg of Iron per 100g (248% RDA)
Nutritional Value = 17 / 100    Food Category - Breakfast Cereals
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
34.67 mg(248%) 379(19%)86.78(67%)0.95(1%)5.94(11%)
Typical Serving Amount : 1 serving (NLEA serving size = 1 cup) (or 29g):
10.05 mg(72%)109.91 kcal(5%)25.17 g(19%)0.28 g(0%)1.72 g(3%)
Other Serving Size : 1 cup (or 28g):
9.71 mg(69%)106.12 kcal(5%)24.3 g(19%)0.27 g(0%)1.66 g(3%)
16. Cereals ready-to-eat, GENERAL MILLS TOTAL Plus Omega-3, Honey Almond Flax - Iron
34.6 mg of Iron per 100g (247% RDA)
Nutritional Value = 18 / 100    Food Category - Breakfast Cereals
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
34.6 mg(247%) 373(19%)74.4(57%)6.6(10%)9.3(17%)
Typical Serving Amount : 1 cup (1 NLEA serving) (or 52g):
17.99 mg(129%)193.96 kcal(10%)38.69 g(30%)3.43 g(5%)4.84 g(9%)
17. Cereals ready-to-eat, GENERAL MILLS, Multi-Bran CHEX - Iron
34.5 mg of Iron per 100g (246% RDA)
Nutritional Value = 17 / 100    Food Category - Breakfast Cereals
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
34.5 mg(246%) 342(17%)82.7(64%)3.2(5%)7.8(14%)
Typical Serving Amount : .75 cup (1 NLEA serving) (or 47g):
16.22 mg(116%)160.74 kcal(8%)38.87 g(30%)1.5 g(2%)3.67 g(7%)
18. Cereals ready-to-eat, USDA Commodity Corn and Rice (includes all commodity brands) - Iron
34.06 mg of Iron per 100g (243% RDA)
Nutritional Value = 17 / 100    Food Category - Breakfast Cereals
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
34.06 mg(243%) 378(19%)86.85(67%)1.08(2%)6.06(11%)
Typical Serving Amount : 1 cup (or 29g):
9.88 mg(71%)109.62 kcal(5%)25.19 g(19%)0.31 g(0%)1.76 g(3%)
Other Serving Size : 1 serving (NLEA serving = 1 cup) (or 29g):
9.88 mg(71%)109.62 kcal(5%)25.19 g(19%)0.31 g(0%)1.76 g(3%)
19. Cereals ready-to-eat, GENERAL MILLS, TOTAL Raisin Bran - Iron
34 mg of Iron per 100g (243% RDA)
Nutritional Value = 19 / 100    Food Category - Breakfast Cereals
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
34 mg(243%) 312(16%)76.8(59%)1.6(2%)5.6(10%)
Typical Serving Amount : 1 cup (1 NLEA serving) (or 53g):
18.02 mg(129%)165.36 kcal(8%)40.7 g(31%)0.85 g(1%)2.97 g(5%)
20. Cereals ready-to-eat, POST, Honey Bunches of Oats, with almonds - Iron
33.75 mg of Iron per 100g (241% RDA)
Nutritional Value = 16 / 100    Food Category - Breakfast Cereals
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
33.75 mg(241%) 406(20%)81.25(63%)7.81(12%)6.25(11%)
Typical Serving Amount : .75 cup (1 NLEA serving) (or 32g):
10.8 mg(77%)129.92 kcal(6%)26 g(20%)2.5 g(4%)2 g(4%)
21. Cereals ready-to-eat, KELLOGG, KELLOGG'S CRISPIX - Iron
33.6 mg of Iron per 100g (240% RDA)
Nutritional Value = 16 / 100    Food Category - Breakfast Cereals
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
33.6 mg(240%) 370(19%)85.7(66%)0.5(1%)6.7(12%)
Typical Serving Amount : 1 cup (1 NLEA serving) (or 29g):
9.74 mg(70%)107.3 kcal(5%)24.85 g(19%)0.15 g(0%)1.94 g(3%)
22. Cereals ready-to-eat, GENERAL MILLS, Rice CHEX - Iron
33.3 mg of Iron per 100g (238% RDA)
Nutritional Value = 17 / 100    Food Category - Breakfast Cereals
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
33.3 mg(238%) 375(19%)84.5(65%)1.4(2%)6.9(12%)
Typical Serving Amount : 1 cup (1 NLEA serving) (or 27g):
8.99 mg(64%)101.25 kcal(5%)22.82 g(18%)0.38 g(1%)1.86 g(3%)
23. Cereals ready-to-eat, GENERAL MILLS, WHEATIES - Iron
33.3 mg of Iron per 100g (238% RDA)
Nutritional Value = 17 / 100    Food Category - Breakfast Cereals
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
33.3 mg(238%) 353(18%)83.3(64%)2.3(4%)8.3(15%)
Typical Serving Amount : .75 cup (1 NLEA serving) (or 27g):
8.99 mg(64%)95.31 kcal(5%)22.49 g(17%)0.62 g(1%)2.24 g(4%)
24. Cereals ready-to-eat, GENERAL MILLS, CHEERIOS - Iron
33.17 mg of Iron per 100g (237% RDA)
Nutritional Value = 18 / 100    Food Category - Breakfast Cereals
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
33.17 mg(237%) 371(19%)73.23(56%)6.73(10%)12.09(22%)
Typical Serving Amount : 1 cup (1 NLEA serving) (or 28g):
9.29 mg(66%)103.88 kcal(5%)20.5 g(16%)1.88 g(3%)3.39 g(6%)
25. Cereals ready-to-eat, Ralston Crispy Rice - Iron
32.73 mg of Iron per 100g (234% RDA)
Nutritional Value = 17 / 100    Food Category - Breakfast Cereals
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
32.73 mg(234%) 364(18%)86.22(66%)1.26(2%)6.69(12%)
Typical Serving Amount : 1 serving (NLEA serving size = 1.25 cup) (or 33g):
10.8 mg(77%)120.12 kcal(6%)28.45 g(22%)0.42 g(1%)2.21 g(4%)
Other Serving Size : 1 cup (or 28g):
9.16 mg(65%)101.92 kcal(5%)24.14 g(19%)0.35 g(1%)1.87 g(3%)
26. Cereals ready-to-eat, GENERAL MILLS, KIX - Iron
32 mg of Iron per 100g (229% RDA)
Nutritional Value = 18 / 100    Food Category - Breakfast Cereals
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
32 mg(229%) 357(18%)82.82(64%)3.46(5%)7.69(14%)
Typical Serving Amount : 1.25 cup (1 NLEA serving) (or 30g):
9.6 mg(69%)107.1 kcal(5%)24.85 g(19%)1.04 g(2%)2.31 g(4%)
27. Cereals ready-to-eat, wheat, puffed, fortified - Iron
31.7 mg of Iron per 100g (226% RDA)
Nutritional Value = 15 / 100    Food Category - Breakfast Cereals
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
31.7 mg(226%) 364(18%)79.6(61%)1.2(2%)14.7(26%)
Typical Serving Amount : 1 cup (or 12g):
3.8 mg(27%)43.68 kcal(2%)9.55 g(7%)0.14 g(0%)1.76 g(3%)
Other Serving Size : .5 oz (or 14.2g):
4.5 mg(32%)51.69 kcal(3%)11.3 g(9%)0.17 g(0%)2.09 g(4%)
28. Cereals ready-to-eat, rice, puffed, fortified - Iron
31.7 mg of Iron per 100g (226% RDA)
Nutritional Value = 14 / 100    Food Category - Breakfast Cereals
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
31.7 mg(226%) 402(20%)89.8(69%)0.5(1%)6.3(11%)
Typical Serving Amount : 1 cup (or 14g):
4.44 mg(32%)56.28 kcal(3%)12.57 g(10%)0.07 g(0%)0.88 g(2%)
Other Serving Size : .5 oz (or 14.2g):
4.5 mg(32%)57.08 kcal(3%)12.75 g(10%)0.07 g(0%)0.89 g(2%)
29. Cereals ready-to-eat, KELLOGG'S, FROSTED MINI-WHEATS, Maple & Brown Sugar, Bite Size - Iron
31.2 mg of Iron per 100g (223% RDA)
Nutritional Value = 15 / 100    Food Category - Breakfast Cereals
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
31.2 mg(223%) 356(18%)82(63%)1.5(2%)8(14%)
Typical Serving Amount : 24 biscuit (1 NLEA serving) (or 52g):
16.22 mg(116%)185.12 kcal(9%)42.64 g(33%)0.78 g(1%)4.16 g(7%)
30. Cereals ready-to-eat, KELLOGG'S, FROSTED MINI-WHEATS Bite Size Strawberry Delight - Iron
31.2 mg of Iron per 100g (223% RDA)
Nutritional Value = 15 / 100    Food Category - Breakfast Cereals
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
31.2 mg(223%) 347(17%)82.7(64%)1.7(3%)8.3(15%)
Typical Serving Amount : 24 biscuits (1 NLEA serving) (or 52g):
16.22 mg(116%)180.44 kcal(9%)43 g(33%)0.88 g(1%)4.32 g(8%)
31. Cereals ready-to-eat, KELLOGG's FROSTED MINI-WHEATS Bite Size Cinnamon Streusel - Iron
31.2 mg of Iron per 100g (223% RDA)
Nutritional Value = 15 / 100    Food Category - Breakfast Cereals
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
31.2 mg(223%) 347(17%)82(63%)1.9(3%)8(14%)
Typical Serving Amount : 24 biscuits (1 NLEA serving) (or 52g):
16.22 mg(116%)180.44 kcal(9%)42.64 g(33%)0.99 g(2%)4.16 g(7%)
32. Cereals ready-to-eat, KELLOGG's FROSTED MINI-WHEATS Bite Size Blueberry Muffin - Iron
31.2 mg of Iron per 100g (223% RDA)
Nutritional Value = 15 / 100    Food Category - Breakfast Cereals
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
31.2 mg(223%) 348(17%)83.5(64%)1.8(3%)8.5(15%)
Typical Serving Amount : 24 biscuits (1 NLEA serving) (or 52g):
16.22 mg(116%)180.96 kcal(9%)43.42 g(33%)0.94 g(1%)4.42 g(8%)
33. Cereals ready-to-eat, GENERAL MILLS, TOTAL, Cranberry Crunch - Iron
31.03 mg of Iron per 100g (222% RDA)
Nutritional Value = 18 / 100    Food Category - Breakfast Cereals
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
31.03 mg(222%) 328(16%)78(60%)1.72(3%)6.9(12%)
Typical Serving Amount : 1.25 cup (1 NLEA serving) (or 58g):
18 mg(129%)190.24 kcal(10%)45.24 g(35%)1 g(2%)4 g(7%)
34. Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN - Iron
30.98 mg of Iron per 100g (221% RDA)
Nutritional Value = 16 / 100    Food Category - Breakfast Cereals
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
30.98 mg(221%) 331(17%)83.68(64%)4.06(6%)6.37(11%)
Typical Serving Amount : .75 cup (1 NLEA serving) (or 27g):
8.36 mg(60%)89.37 kcal(4%)22.59 g(17%)1.1 g(2%)1.72 g(3%)
35. Cereals ready-to-eat, GENERAL MILLS, Wheat CHEX - Iron
30.6 mg of Iron per 100g (219% RDA)
Nutritional Value = 17 / 100    Food Category - Breakfast Cereals
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
30.6 mg(219%) 345(17%)82.2(63%)1.8(3%)9.8(18%)
Typical Serving Amount : .75 cup (1 NLEA serving) (or 47g):
14.38 mg(103%)162.15 kcal(8%)38.63 g(30%)0.85 g(1%)4.61 g(8%)
36. Cereals ready-to-eat, KELLOGG, KELLOGG'S RICE KRISPIES - Iron
30.42 mg of Iron per 100g (217% RDA)
Nutritional Value = 19 / 100    Food Category - Breakfast Cereals
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
30.42 mg(217%) 381(19%)85.05(65%)2.05(3%)6.75(12%)
Typical Serving Amount : 1.25 cup (1 NLEA serving) (or 33g):
10.04 mg(72%)125.73 kcal(6%)28.07 g(22%)0.68 g(1%)2.23 g(4%)
Other Serving Size : 1 cup (or 29g):
8.82 mg(63%)110.49 kcal(6%)24.66 g(19%)0.59 g(1%)1.96 g(4%)
37. Cereals ready-to-eat, KELLOGG'S RICE KRISPIES, Gluten Free - Iron
30 mg of Iron per 100g (214% RDA)
Nutritional Value = 18 / 100    Food Category - Breakfast Cereals
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
30 mg(214%) 383(19%)82.9(64%)2.3(4%)7.8(14%)
Typical Serving Amount : 1 cup (1 NLEA serving) (or 30g):
9 mg(64%)114.9 kcal(6%)24.87 g(19%)0.69 g(1%)2.34 g(4%)
38. Cereals ready-to-eat, KELLOGG, KELLOGG'S MINI-WHEATS, unfrosted bite size - Iron
30 mg of Iron per 100g (214% RDA)
Nutritional Value = 15 / 100    Food Category - Breakfast Cereals
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
30 mg(214%) 339(17%)80(62%)2.1(3%)11(20%)
Typical Serving Amount : 30 biscuits (1 NLEA serving) (or 59g):
17.7 mg(126%)200.01 kcal(10%)47.2 g(36%)1.24 g(2%)6.49 g(12%)
39. Cereals ready-to-eat, GENERAL MILLS, FIBER ONE, Honey Clusters - Iron
30 mg of Iron per 100g (214% RDA)
Nutritional Value = 16 / 100    Food Category - Breakfast Cereals
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
30 mg(214%) 302(15%)85.2(66%)2.5(4%)6.5(12%)
Typical Serving Amount : 1 cup (1 NLEA serving) (or 52g):
15.6 mg(111%)157.04 kcal(8%)44.3 g(34%)1.3 g(2%)3.38 g(6%)
40. Cereals ready-to-eat, GENERAL MILLS, DORA THE EXPLORER - Iron
30 mg of Iron per 100g (214% RDA)
Nutritional Value = 17 / 100    Food Category - Breakfast Cereals
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
30 mg(214%) 366(18%)82.8(64%)5.7(9%)5.6(10%)
Typical Serving Amount : .75 cup (1 NLEA serving) (or 27g):
8.1 mg(58%)98.82 kcal(5%)22.36 g(17%)1.54 g(2%)1.51 g(3%)
41. Cereals ready-to-eat, Malt-O-Meal Honey Graham Squares - Iron
30 mg of Iron per 100g (214% RDA)
Nutritional Value = 17 / 100    Food Category - Breakfast Cereals
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
30 mg(214%) 433(22%)80.33(62%)10(15%)3.33(6%)
Typical Serving Amount : .75 cup (1 NLEA serving) (or 30g):
9 mg(64%)129.9 kcal(6%)24.1 g(19%)3 g(5%)1 g(2%)
42. Cereals ready-to-eat, Ralston TASTEEOS - Iron
30 mg of Iron per 100g (214% RDA)
Nutritional Value = 17 / 100    Food Category - Breakfast Cereals
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
30 mg(214%) 398(20%)74.22(57%)5.97(9%)11.83(21%)
Typical Serving Amount : 1 cup (1 NLEA serving) (or 30g):
9 mg(64%)119.4 kcal(6%)22.27 g(17%)1.79 g(3%)3.55 g(6%)
Other Serving Size : 1 cup (or 28g):
8.4 mg(60%)111.44 kcal(6%)20.78 g(16%)1.67 g(3%)3.31 g(6%)
43. Cereals ready-to-eat, QUAKER, QUAKER Oat Bran Cereal - Iron
29.95 mg of Iron per 100g (214% RDA)
Nutritional Value = 17 / 100    Food Category - Breakfast Cereals
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
29.95 mg(214%) 372(19%)74.89(58%)5.11(8%)12.38(22%)
Typical Serving Amount : 1.25 cup (or 57g):
17.07 mg(122%)212.04 kcal(11%)42.69 g(33%)2.91 g(4%)7.06 g(13%)
44. Cereals ready-to-eat, GENERAL MILLS, FIBER ONE, Frosted Shredded Wheat - Iron
29.8 mg of Iron per 100g (213% RDA)
Nutritional Value = 14 / 100    Food Category - Breakfast Cereals
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
29.8 mg(213%) 321(16%)81.7(63%)1.7(3%)8.4(15%)
Typical Serving Amount : 1 cup (1 NLEA serving) (or 60g):
17.88 mg(128%)192.6 kcal(10%)49.02 g(38%)1.02 g(2%)5.04 g(9%)
45. Cereals ready-to-eat, KELLOGG, KELLOGG'S FROSTED MINI-WHEATS, bite size and little bites - Iron
29.75 mg of Iron per 100g (213% RDA)
Nutritional Value = 16 / 100    Food Category - Breakfast Cereals
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
29.75 mg(213%) 348(17%)84.35(65%)1.65(3%)9.2(16%)
Typical Serving Amount : 24 biscuits (Bite Size) (1 NLEA serving) (or 59g):
17.55 mg(125%)205.32 kcal(10%)49.77 g(38%)0.97 g(1%)5.43 g(10%)
Other Serving Size : 51 biscuits (Little Bites) (1 NLEA serving) (or 55g):
16.36 mg(117%)191.4 kcal(10%)46.39 g(36%)0.91 g(1%)5.06 g(9%)
46. Cereals ready-to-eat, QUAKER, QUAKER Honey Graham LIFE Cereal - Iron
29.73 mg of Iron per 100g (212% RDA)
Nutritional Value = 16 / 100    Food Category - Breakfast Cereals
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
29.73 mg(212%) 373(19%)78.56(60%)4.14(6%)9.33(17%)
Typical Serving Amount : .75 cup (1 NLEA serving) (or 32g):
9.51 mg(68%)119.36 kcal(6%)25.14 g(19%)1.32 g(2%)2.99 g(5%)
47. Cereals ready-to-eat, QUAKER, QUAKER CINNAMON OATMEAL SQUARES - Iron
29.52 mg of Iron per 100g (211% RDA)
Nutritional Value = 17 / 100    Food Category - Breakfast Cereals
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
29.52 mg(211%) 379(19%)78.07(60%)4.89(8%)11.22(20%)
Typical Serving Amount : 1 cup (1 NLEA serving) (or 56g):
16.53 mg(118%)212.24 kcal(11%)43.72 g(34%)2.74 g(4%)6.28 g(11%)
48. Cereals ready-to-eat, KELLOGG'S FROSTED MINI-WHEATS Little Bites, chocolate - Iron
29.5 mg of Iron per 100g (211% RDA)
Nutritional Value = 14 / 100    Food Category - Breakfast Cereals
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
29.5 mg(211%) 355(18%)81.9(63%)3.4(5%)8.5(15%)
Typical Serving Amount : 52 biscuits (1 NLEA serving) (or 55g):
16.23 mg(116%)195.25 kcal(10%)45.05 g(35%)1.87 g(3%)4.68 g(8%)
49. Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain - Iron
29.33 mg of Iron per 100g (210% RDA)
Nutritional Value = 16 / 100    Food Category - Breakfast Cereals
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
29.33 mg(210%) 374(19%)77.74(60%)4.43(7%)9.98(18%)
Typical Serving Amount : .75 cup (1 NLEA serving) (or 32g):
9.39 mg(67%)119.68 kcal(6%)24.88 g(19%)1.42 g(2%)3.19 g(6%)
Other Serving Size : .5 cup (or 21g):
6.16 mg(44%)78.54 kcal(4%)16.33 g(13%)0.93 g(1%)2.1 g(4%)
50. Cereals ready-to-eat, QUAKER, QUAKER OATMEAL SQUARES - Iron
29.3 mg of Iron per 100g (209% RDA)
Nutritional Value = 17 / 100    Food Category - Breakfast Cereals
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
29.3 mg(209%) 379(19%)77.77(60%)4.83(7%)11.38(20%)
Typical Serving Amount : 1 cup (1 NLEA serving) (or 56g):
16.41 mg(117%)212.24 kcal(11%)43.55 g(34%)2.7 g(4%)6.37 g(11%)
51. Cereals ready-to-eat, GENERAL MILLS Corn CHEX - Iron
29 mg of Iron per 100g (207% RDA)
Nutritional Value = 17 / 100    Food Category - Breakfast Cereals
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
29 mg(207%) 370(19%)84.9(65%)2.4(4%)6.4(11%)
Typical Serving Amount : 1 cup (1 NLEA serving) (or 31g):
8.99 mg(64%)114.7 kcal(6%)26.32 g(20%)0.74 g(1%)1.98 g(4%)
52. Cereals ready-to-eat, QUAKER, KING VITAMAN - Iron
29 mg of Iron per 100g (207% RDA)
Nutritional Value = 17 / 100    Food Category - Breakfast Cereals
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
29 mg(207%) 381(19%)83.85(65%)3.44(5%)6.41(11%)
Typical Serving Amount : 1.5 cup (1 NLEA serving) (or 31g):
8.99 mg(64%)118.11 kcal(6%)25.99 g(20%)1.07 g(2%)1.99 g(4%)
53. Cereals ready-to-eat, KELLOGG's FROSTED MINI-WHEATS Touch of Fruit in the Middle Mixed Berry - Iron
29 mg of Iron per 100g (207% RDA)
Nutritional Value = 15 / 100    Food Category - Breakfast Cereals
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
29 mg(207%) 342(17%)82.1(63%)1.9(3%)8.9(16%)
Typical Serving Amount : 21 biscuits (1 NLEA serving) (or 55g):
15.95 mg(114%)188.1 kcal(9%)45.16 g(35%)1.05 g(2%)4.9 g(9%)
54. Cereals ready-to-eat, Post Honey Bunches of Oats with vanilla bunches - Iron
28.93 mg of Iron per 100g (207% RDA)
Nutritional Value = 15 / 100    Food Category - Breakfast Cereals
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
28.93 mg(207%) 393(20%)82.14(63%)5.36(8%)7.14(13%)
Typical Serving Amount : 1 cup (1 NLEA serving) (or 56g):
16.2 mg(116%)220.08 kcal(11%)46 g(35%)3 g(5%)4 g(7%)
55. Cereals, QUAKER, Instant Grits Product--Ham 'n' Cheese - Iron
28.93 mg of Iron per 100g (207% RDA)
Nutritional Value = 15 / 100    Food Category - Breakfast Cereals
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
28.93 mg(207%) 359(18%)71.98(55%)4.69(7%)10.83(19%)
Typical Serving Amount : 1 packet (or 28g):
8.1 mg(58%)100.52 kcal(5%)20.15 g(16%)1.31 g(2%)3.03 g(5%)
56. Cereals ready-to-eat, QUAKER Squares, Golden Maple - Iron
28.93 mg of Iron per 100g (207% RDA)
Nutritional Value = 17 / 100    Food Category - Breakfast Cereals
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
28.93 mg(207%) 380(19%)78.02(60%)4.84(7%)11.29(20%)
Typical Serving Amount : 1 cup (1 NLEA serving) (or 56g):
16.2 mg(116%)212.8 kcal(11%)43.69 g(34%)2.71 g(4%)6.32 g(11%)
57. Cereals ready-to-eat, KELLOGG, KELLOGG'S Corn Flakes - Iron
28.9 mg of Iron per 100g (206% RDA)
Nutritional Value = 16 / 100    Food Category - Breakfast Cereals
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
28.9 mg(206%) 357(18%)84.1(65%)0.4(1%)7.5(13%)
Typical Serving Amount : 1 cup (1 NLEA serving) (or 28g):
8.09 mg(58%)99.96 kcal(5%)23.55 g(18%)0.11 g(0%)2.1 g(4%)
58. Cereals ready-to-eat, GENERAL MILLS, FIBER ONE, Caramel Delight - Iron
28.8 mg of Iron per 100g (206% RDA)
Nutritional Value = 17 / 100    Food Category - Breakfast Cereals
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
28.8 mg(206%) 344(17%)82.7(64%)5.8(9%)5.8(10%)
Typical Serving Amount : 1 cup (1 NLEA serving) (or 50g):
14.4 mg(103%)172 kcal(9%)41.35 g(32%)2.9 g(4%)2.9 g(5%)
59. Cereals ready-to-eat, QUAKER, Maple Brown Sugar LIFE Cereal - Iron
28.69 mg of Iron per 100g (205% RDA)
Nutritional Value = 16 / 100    Food Category - Breakfast Cereals
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
28.69 mg(205%) 373(19%)78.86(61%)4.06(6%)9.17(16%)
Typical Serving Amount : .75 cup (1 NLEA serving) (or 32g):
9.18 mg(66%)119.36 kcal(6%)25.24 g(19%)1.3 g(2%)2.93 g(5%)
60. Cereals ready-to-eat, GENERAL MILLS, Multi-Grain Cheerios - Iron
28.1 mg of Iron per 100g (201% RDA)
Nutritional Value = 17 / 100    Food Category - Breakfast Cereals
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
28.1 mg(201%) 365(18%)82.5(63%)3.5(5%)7.9(14%)
Typical Serving Amount : 1 cup (1 NLEA serving) (or 29g):
8.15 mg(58%)105.85 kcal(5%)23.93 g(18%)1.02 g(2%)2.29 g(4%)
61. Cereals ready-to-eat, KELLOGG'S CORN FLAKES, Simply Cinnamon - Iron
28.1 mg of Iron per 100g (201% RDA)
Nutritional Value = 15 / 100    Food Category - Breakfast Cereals
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
28.1 mg(201%) 366(18%)85(65%)0.5(1%)6.5(12%)
Typical Serving Amount : 1 cup (1 NLEA serving) (or 32g):
8.99 mg(64%)117.12 kcal(6%)27.2 g(21%)0.16 g(0%)2.08 g(4%)
62. Cereals ready-to-eat, POST, Honey Nut Shredded Wheat - Iron
28 mg of Iron per 100g (200% RDA)
Nutritional Value = 15 / 100    Food Category - Breakfast Cereals
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
28 mg(200%) 374(19%)83.6(64%)2.9(4%)8.4(15%)
Typical Serving Amount : 1 cup (1 NLEA serving) (or 59g):
16.52 mg(118%)220.66 kcal(11%)49.32 g(38%)1.71 g(3%)4.96 g(9%)
63. Cereals ready-to-eat, KELLOGG'S FROSTED MINI-WHEATS, Big Bite - Iron
28 mg of Iron per 100g (200% RDA)
Nutritional Value = 15 / 100    Food Category - Breakfast Cereals
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
28 mg(200%) 346(17%)84.4(65%)1.6(2%)9.2(16%)
Typical Serving Amount : 5 biscuits (1 NLEA serving) (or 51g):
14.28 mg(102%)176.46 kcal(9%)43.04 g(33%)0.82 g(1%)4.69 g(8%)
64. Cereals ready-to-eat, KELLOGG'S, SPECIAL K Protein Plus - Iron
28 mg of Iron per 100g (200% RDA)
Nutritional Value = 22 / 100    Food Category - Breakfast Cereals
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
28 mg(200%) 349(17%)47.8(37%)9.7(15%)33.7(60%)
Typical Serving Amount : .75 cup (1 NLEA serving) (or 29g):
8.12 mg(58%)101.21 kcal(5%)13.86 g(11%)2.81 g(4%)9.77 g(17%)
65. Cereals ready-to-eat, KELLOGG, KELLOGG'S SPECIAL K - Iron
28 mg of Iron per 100g (200% RDA)
Nutritional Value = 19 / 100    Food Category - Breakfast Cereals
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
28 mg(200%) 378(19%)73(56%)1.7(3%)18.7(33%)
Typical Serving Amount : 1 cup (1 NLEA serving) (or 31g):
8.68 mg(62%)117.18 kcal(6%)22.63 g(17%)0.53 g(1%)5.8 g(10%)
66. Cereals ready-to-eat, POST, GRAPE-NUTS Flakes - Iron
28 mg of Iron per 100g (200% RDA)
Nutritional Value = 16 / 100    Food Category - Breakfast Cereals
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
28 mg(200%) 369(18%)81.9(63%)3.7(6%)9.5(17%)
Typical Serving Amount : .75 cup (1 NLEA serving) (or 29g):
8.12 mg(58%)107.01 kcal(5%)23.75 g(18%)1.07 g(2%)2.76 g(5%)
67. Cereals ready-to-eat, GENERAL MILLS, BERRY BERRY KIX - Iron
28 mg of Iron per 100g (200% RDA)
Nutritional Value = 17 / 100    Food Category - Breakfast Cereals
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
28 mg(200%) 376(19%)83.8(64%)4.2(6%)6.2(11%)
Typical Serving Amount : 1.25 cup (1 NLEA serving) (or 33g):
9.24 mg(66%)124.08 kcal(6%)27.65 g(21%)1.39 g(2%)2.05 g(4%)
68. Cereals ready-to-eat, GENERAL MILLS, Honey KIX - Iron
28 mg of Iron per 100g (200% RDA)
Nutritional Value = 17 / 100    Food Category - Breakfast Cereals
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
28 mg(200%) 359(18%)85.2(66%)2.9(4%)6.4(11%)
Typical Serving Amount : 1.25 cup (1 NLEA serving) (or 33g):
9.24 mg(66%)118.47 kcal(6%)28.12 g(22%)0.96 g(1%)2.11 g(4%)
69. Cereals ready-to-eat, KELLOGG'S SPECIAL K Multigrain Oats and Honey - Iron
27.9 mg of Iron per 100g (199% RDA)
Nutritional Value = 17 / 100    Food Category - Breakfast Cereals
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
27.9 mg(199%) 362(18%)85(65%)1.8(3%)7.8(14%)
Typical Serving Amount : .666 cup (1 NLEA serving) (or 29g):
8.09 mg(58%)104.98 kcal(5%)24.65 g(19%)0.52 g(1%)2.26 g(4%)
70. Cereals ready-to-eat, POST Great Grains Banana Nut Crunch - Iron
27.46 mg of Iron per 100g (196% RDA)
Nutritional Value = 16 / 100    Food Category - Breakfast Cereals
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
27.46 mg(196%) 407(20%)72.88(56%)10.17(16%)10.17(18%)
Typical Serving Amount : 1 cup (1 NLEA serving) (or 59g):
16.2 mg(116%)240.13 kcal(12%)43 g(33%)6 g(9%)6 g(11%)
71. Cereals ready-to-eat, GENERAL MILLS, Chocolate CHEX - Iron
27 mg of Iron per 100g (193% RDA)
Nutritional Value = 16 / 100    Food Category - Breakfast Cereals
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
27 mg(193%) 412(21%)81.1(62%)8.4(13%)4.8(9%)
Typical Serving Amount : .75 cup (1 NLEA serving) (or 32g):
8.64 mg(62%)131.84 kcal(7%)25.95 g(20%)2.69 g(4%)1.54 g(3%)
72. Cereals ready-to-eat, GENERAL MILLS Cinnamon CHEX - Iron
27 mg of Iron per 100g (193% RDA)
Nutritional Value = 16 / 100    Food Category - Breakfast Cereals
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
27 mg(193%) 403(20%)82.4(63%)6.6(10%)5(9%)
Typical Serving Amount : .75 cup (1 NLEA serving) (or 30g):
8.1 mg(58%)120.9 kcal(6%)24.72 g(19%)1.98 g(3%)1.5 g(3%)
73. Cereals ready-to-eat, KELLOGG'S, SPECIAL K Vanilla Almond - Iron
27 mg of Iron per 100g (193% RDA)
Nutritional Value = 18 / 100    Food Category - Breakfast Cereals
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
27 mg(193%) 378(19%)83.2(64%)4.2(6%)7.7(14%)
Typical Serving Amount : .75 cup (1 NLEA serving) (or 30g):
8.1 mg(58%)113.4 kcal(6%)24.96 g(19%)1.26 g(2%)2.31 g(4%)
74. Cereals ready-to-eat, KELLOGG, KELLOGG'S SPECIAL K, Cinnamon Pecan - Iron
27 mg of Iron per 100g (193% RDA)
Nutritional Value = 18 / 100    Food Category - Breakfast Cereals
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
27 mg(193%) 375(19%)81.2(62%)6(9%)7.5(13%)
Typical Serving Amount : .75 cup (1 NLEA serving) (or 30g):
8.1 mg(58%)112.5 kcal(6%)24.36 g(19%)1.8 g(3%)2.25 g(4%)
75. Cereals ready-to-eat, KELLOGG, KELLOGG'S SPECIAL K Blueberry - Iron
27 mg of Iron per 100g (193% RDA)
Nutritional Value = 17 / 100    Food Category - Breakfast Cereals
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
27 mg(193%) 363(18%)86.3(66%)1.5(2%)6.9(12%)
Typical Serving Amount : .75 cup (1 NLEA serving) (or 30g):
8.1 mg(58%)108.9 kcal(5%)25.89 g(20%)0.45 g(1%)2.07 g(4%)
76. Cereals ready-to-eat, bran flakes, single brand - Iron
27 mg of Iron per 100g (193% RDA)
Nutritional Value = 18 / 100    Food Category - Breakfast Cereals
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
27 mg(193%) 320(16%)80.4(62%)2.2(3%)9.4(17%)
Typical Serving Amount : .75 cup (1 NLEA serving) (or 30g):
8.1 mg(58%)96 kcal(5%)24.12 g(19%)0.66 g(1%)2.82 g(5%)
77. Cereals ready-to-eat, KELLOGG, KELLOGG'S FROSTED FLAKES - Iron
26.7 mg of Iron per 100g (191% RDA)
Nutritional Value = 16 / 100    Food Category - Breakfast Cereals
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
26.7 mg(191%) 369(18%)89.2(69%)1.68(3%)3.96(7%)
Typical Serving Amount : .75 cup ( 1 NLEA serving) (or 30g):
8.01 mg(57%)110.7 kcal(6%)26.76 g(21%)0.5 g(1%)1.19 g(2%)
Other Serving Size : 1 cup (or 42g):
11.21 mg(80%)154.98 kcal(8%)37.46 g(29%)0.71 g(1%)1.66 g(3%)
78. Cereals ready-to-eat, KELLOGG, KELLOGG'S SPECIAL K Red Berries - Iron
26.1 mg of Iron per 100g (186% RDA)
Nutritional Value = 19 / 100    Food Category - Breakfast Cereals
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
26.1 mg(186%) 357(18%)86.2(66%)1.2(2%)6.2(11%)
Typical Serving Amount : 1 cup (1 NLEA serving) (or 31g):
8.09 mg(58%)110.67 kcal(6%)26.72 g(21%)0.37 g(1%)1.92 g(3%)
79. Cereals ready-to-eat, KELLOGG'S SPECIAL K Chocolatey Delight - Iron
26.1 mg of Iron per 100g (186% RDA)
Nutritional Value = 18 / 100    Food Category - Breakfast Cereals
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
26.1 mg(186%) 381(19%)81.2(62%)7.3(11%)6.5(12%)
Typical Serving Amount : .75 cup (1 NLEA serving) (or 31g):
8.09 mg(58%)118.11 kcal(6%)25.17 g(19%)2.26 g(3%)2.02 g(4%)
80. Cereals ready-to-eat, KELLOGG, SPECIAL K, Fruit & Yogurt - Iron
25.3 mg of Iron per 100g (181% RDA)
Nutritional Value = 17 / 100    Food Category - Breakfast Cereals
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
25.3 mg(181%) 367(18%)85.3(66%)2.9(4%)7.1(13%)
Typical Serving Amount : .75 cup (1 NLEA serving) (or 32g):
8.1 mg(58%)117.44 kcal(6%)27.3 g(21%)0.93 g(1%)2.27 g(4%)
81. Cereals ready-to-eat, KELLOGG's FIBERPLUS Cinnamon Oat Crunch - Iron
25.3 mg of Iron per 100g (181% RDA)
Nutritional Value = 21 / 100    Food Category - Breakfast Cereals
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
25.3 mg(181%) 347(17%)81.9(63%)4.3(7%)9.4(17%)
Typical Serving Amount : .75 cup (1 NLEA serving) (or 32g):
8.1 mg(58%)111.04 kcal(6%)26.21 g(20%)1.38 g(2%)3.01 g(5%)
82. Cereals ready-to-eat, KASHI 7 Whole Grain Nuggets - Iron
24 mg of Iron per 100g (171% RDA)
Nutritional Value = 15 / 100    Food Category - Breakfast Cereals
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
24 mg(171%) 356(18%)81(62%)2.8(4%)11.8(21%)
Typical Serving Amount : .5 cup (1 NLEA serving) (or 58g):
13.92 mg(99%)206.48 kcal(10%)46.98 g(36%)1.62 g(2%)6.84 g(12%)
83. Cereals ready-to-eat, QUAKER, QUAKER OAT CINNAMON LIFE - Iron
23.23 mg of Iron per 100g (166% RDA)
Nutritional Value = 16 / 100    Food Category - Breakfast Cereals
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
23.23 mg(166%) 373(19%)79.16(61%)4.05(6%)9.01(16%)
Typical Serving Amount : .75 cup (1 NLEA serving) (or 32g):
7.43 mg(53%)119.36 kcal(6%)25.33 g(19%)1.3 g(2%)2.88 g(5%)
84. Cereals ready-to-eat, GENERAL MILLS, LUCKY CHARMS - Iron
22.27 mg of Iron per 100g (159% RDA)
Nutritional Value = 17 / 100    Food Category - Breakfast Cereals
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
22.27 mg(159%) 380(19%)80.89(62%)5.02(8%)7.67(14%)
Typical Serving Amount : .75 cup (1 NLEA serving) (or 27g):
6.01 mg(43%)102.6 kcal(5%)21.84 g(17%)1.36 g(2%)2.07 g(4%)
85. Cereals ready-to-eat, QUAKER, Cap'n Crunch's OOPS! All Berries Cereal - Iron
21.57 mg of Iron per 100g (154% RDA)
Nutritional Value = 15 / 100    Food Category - Breakfast Cereals
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
21.57 mg(154%) 395(20%)87.1(67%)3.99(6%)4.6(8%)
Typical Serving Amount : 1 cup (1 NLEA serving) (or 32g):
6.9 mg(49%)126.4 kcal(6%)27.87 g(21%)1.28 g(2%)1.47 g(3%)
86. Cereals ready-to-eat, QUAKER, CAP'N CRUNCH with CRUNCHBERRIES - Iron
19.88 mg of Iron per 100g (142% RDA)
Nutritional Value = 15 / 100    Food Category - Breakfast Cereals
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
19.88 mg(142%) 397(20%)85.9(66%)4.83(7%)4.45(8%)
Typical Serving Amount : .75 cup (1 NLEA serving) (or 26g):
5.17 mg(37%)103.22 kcal(5%)22.33 g(17%)1.26 g(2%)1.16 g(2%)
87. Cereals ready-to-eat, QUAKER, Christmas Crunch - Iron
19.78 mg of Iron per 100g (141% RDA)
Nutritional Value = 15 / 100    Food Category - Breakfast Cereals
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
19.78 mg(141%) 397(20%)85.92(66%)4.83(7%)4.44(8%)
Typical Serving Amount : 1 serving (1 NLEA serving) (or 26g):
5.14 mg(37%)103.22 kcal(5%)22.34 g(17%)1.26 g(2%)1.15 g(2%)
88. Cereals ready-to-eat, QUAKER, CAP'N CRUNCH'S Halloween Crunch - Iron
19.69 mg of Iron per 100g (141% RDA)
Nutritional Value = 15 / 100    Food Category - Breakfast Cereals
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
19.69 mg(141%) 401(20%)85.14(65%)5.66(9%)4.41(8%)
Typical Serving Amount : .75 cup (1 NLEA serving) (or 26g):
5.12 mg(37%)104.26 kcal(5%)22.14 g(17%)1.47 g(2%)1.15 g(2%)
89. Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar - Iron
19.62 mg of Iron per 100g (140% RDA)
Nutritional Value = 16 / 100    Food Category - Breakfast Cereals
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
19.62 mg(140%) 369(18%)74.12(57%)5.31(8%)10.4(19%)
Typical Serving Amount : 1 packet (or 29g):
5.69 mg(41%)107.01 kcal(5%)21.49 g(17%)1.54 g(2%)3.02 g(5%)
90. Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS - Iron
19.5 mg of Iron per 100g (139% RDA)
Nutritional Value = 16 / 100    Food Category - Breakfast Cereals
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
19.5 mg(139%) 396(20%)89.5(69%)2.6(4%)3.7(7%)
Typical Serving Amount : .75 cup (1 NLEA serving) (or 30g):
5.85 mg(42%)118.8 kcal(6%)26.85 g(21%)0.78 g(1%)1.11 g(2%)
91. Cereals ready-to-eat, QUAKER, CAP'N CRUNCH - Iron
19.42 mg of Iron per 100g (139% RDA)
Nutritional Value = 14 / 100    Food Category - Breakfast Cereals
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
19.42 mg(139%) 398(20%)85.51(66%)5.12(8%)4.39(8%)
Typical Serving Amount : .75 cup (1 NLEA serving) (or 27g):
5.24 mg(37%)107.46 kcal(5%)23.09 g(18%)1.38 g(2%)1.19 g(2%)
92. Cereals ready-to-eat, Ralston Corn Flakes - Iron
19.4 mg of Iron per 100g (139% RDA)
Nutritional Value = 17 / 100    Food Category - Breakfast Cereals
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
19.4 mg(139%) 357(18%)88.01(68%)0.91(1%)5.9(11%)
Typical Serving Amount : 1 serving (NLEA serving size = 1 cup) (or 28g):
5.43 mg(39%)99.96 kcal(5%)24.64 g(19%)0.25 g(0%)1.65 g(3%)
Other Serving Size : 1 cup (or 31g):
6.01 mg(43%)110.67 kcal(6%)27.28 g(21%)0.28 g(0%)1.83 g(3%)
93. Cereals ready-to-eat, MALT-O-MEAL, MARSHMALLOW MATEYS - Iron
19.3 mg of Iron per 100g (138% RDA)
Nutritional Value = 17 / 100    Food Category - Breakfast Cereals
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
19.3 mg(138%) 394(20%)83.3(64%)3.6(6%)7.2(13%)
Typical Serving Amount : 1 cup (or 30g):
5.79 mg(41%)118.2 kcal(6%)24.99 g(19%)1.08 g(2%)2.16 g(4%)
94. Cereals ready-to-eat, POST TOASTIES corn flakes - Iron
19.29 mg of Iron per 100g (138% RDA)
Nutritional Value = 16 / 100    Food Category - Breakfast Cereals
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
19.29 mg(138%) 360(18%)86.7(67%)0.1(0%)6.7(12%)
Typical Serving Amount : 1 cup (1 NLEA serving) (or 28g):
5.4 mg(39%)100.8 kcal(5%)24.28 g(19%)0.03 g(0%)1.88 g(3%)
Other Serving Size : 1 box, single serving (.75 oz) (or 21g):
4.05 mg(29%)75.6 kcal(4%)18.21 g(14%)0.02 g(0%)1.41 g(3%)
95. Cereals ready-to-eat, KELLOGG, KELLOGG'S FROSTED RICE KRISPIES - Iron
18.9 mg of Iron per 100g (135% RDA)
Nutritional Value = 18 / 100    Food Category - Breakfast Cereals
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
18.9 mg(135%) 382(19%)90.9(70%)0.4(1%)4.3(8%)
Typical Serving Amount : .75 cup (1 NLEA serving) (or 30g):
5.67 mg(41%)114.6 kcal(6%)27.27 g(21%)0.12 g(0%)1.29 g(2%)
96. Cereals ready-to-eat, QUAKER, CAP'N CRUNCH'S PEANUT BUTTER CRUNCH - Iron
18.36 mg of Iron per 100g (131% RDA)
Nutritional Value = 15 / 100    Food Category - Breakfast Cereals
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
18.36 mg(131%) 417(21%)78.65(61%)9.23(14%)7.1(13%)
Typical Serving Amount : .75 cup (1 NLEA serving) (or 27g):
4.96 mg(35%)112.59 kcal(6%)21.24 g(16%)2.49 g(4%)1.92 g(3%)
97. Cereals ready-to-eat, QUAKER, SWEET CRUNCH/QUISP - Iron
18.35 mg of Iron per 100g (131% RDA)
Nutritional Value = 14 / 100    Food Category - Breakfast Cereals
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
18.35 mg(131%) 406(20%)85.03(65%)6.08(9%)4.51(8%)
Typical Serving Amount : 1 cup (1 NLEA serving) (or 27g):
4.95 mg(35%)109.62 kcal(5%)22.96 g(18%)1.64 g(3%)1.22 g(2%)
98. Cereals ready-to-eat, POST Raisin Bran Cereal - Iron
18.3 mg of Iron per 100g (131% RDA)
Nutritional Value = 17 / 100    Food Category - Breakfast Cereals
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
18.3 mg(131%) 320(16%)78.1(60%)1.7(3%)8(14%)
Typical Serving Amount : 1 cup (1 NLEA serving) (or 59g):
10.8 mg(77%)188.8 kcal(9%)46.08 g(35%)1 g(2%)4.72 g(8%)
99. Cereals ready-to-eat, GENERAL MILLS, CINNAMON TOAST CRUNCH - Iron
18.27 mg of Iron per 100g (131% RDA)
Nutritional Value = 17 / 100    Food Category - Breakfast Cereals
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
18.27 mg(131%) 410(21%)79.73(61%)9.38(14%)5.27(9%)
Typical Serving Amount : .75 cup (1 NLEA serving) (or 31g):
5.66 mg(40%)127.1 kcal(6%)24.72 g(19%)2.91 g(4%)1.63 g(3%)
100. Cereals ready-to-eat, QUAKER, Honey Graham bagged cereal - Iron
17.68 mg of Iron per 100g (126% RDA)
Nutritional Value = 15 / 100    Food Category - Breakfast Cereals
Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
Content for a 100g serving :
17.68 mg(126%) 395(20%)83.64(64%)5.24(8%)5.6(10%)






iron and Nutritional Values - Top 221 Foods

Vegetables

leeks, turnip greens, swiss chard, mustard greens, yams, fennel, artichokes, broccoli, cauliflower, kale, green beans, brussel sprouts, cabbage, sweet potato, a potato, carrots, lettuce, iceberg lettuce, spinach, shiitake mushrooms, celery, salad, mushrooms, potatoes, baked potato, onions, asparagus, pumpkin, radishes, taro, turnips, okra, rhubarb, sweet corn, cowpeas, seaweed, broadbeans

Fruits

a banana, an apple, an orange, a peach, apricots, butternut squash, lemon, grapes, watermelon, strawberries, green grapes, kiwi, blueberries, zucchini, figs, honeydew, eggplant, dates, olives, a pear, coconut, cranberries, pomegranate, a mango, pineapple, cherries, cantaloupe, grapefruit, tangerine, nectarines, raisins, plums, tomatoes, chili peppers, chilis, peppers, avocado, cucumber, summer squash, winter squash, papaya, prunes, fruit salad, persimmons

Seafood

salmon, cod, sardines, shrimp, tuna, fish, tuna salad, halibut, sea bass, scallops, crab, lobster, oysters, herring, haddock, halibut, mackerel, pike, pollock, trout

Drinks

coffee, apple juice, cranberry juice, red wine, skim milk, white wine, wine, milk, beer, alcohol, coke, soy milk, whole milk, prune juice, tea, a shake, coconut milk, orange juice, energy drinks, soft drinks, grapefruit juice, lemon juice, lemonade

Nuts and Seeds

chia seeds, sunflower seeds, pecans, pumpkin seeds, hazelnuts, nuts, almonds, sesame seeds, walnuts, cashews, peanuts, chestnuts, coconut meat, ginkgo nuts, mixed nuts, macadamia nuts

Beans and Lentils

soybeans, pinto beans, kidney beans, lentils, black beans, lima beans, navy beans, beets, beans, garbanzo beans, baked beans

Meat

beef, steak, deer, bacon, chicken, fried chicken, turkey, turkey breast, chicken breast, meatloaf, ham, lamb, sausages, chicken light meat, chicken dark meat, chicken leg, fried chicken, roasted chicken, chicken thigh, chicken wings, duck, goose, pheasant, quail, pigeon, turkey light meat, turkey dark meat, turkey breast, turkey leg, turkey wing, emu, ostrich, frankfurter, pate, pork sausage, salami, bratwurst, pork loin, ground pork, lamb shank, veal, bison, beef liver, beef ribs

Fast Foods

french fries, pizza, a slice of pizza, hot dog, hamburger, a cheeseburger, a big mac

Dairy and Cheese

ricotta, yogurt, cottage cheese, an egg, egg whites, goats cheese, cheddar, cheddar cheese, cheese, hard boiled egg, feta cheese, mozzarella, low fat yogurt

Bread, Rice, Grains and Pasta

rye, millet, flaxseed, barley, buckwheat, whole wheat bread, a bagel, white bread, bread, quinoa, corn, spaghetti, rice, pasta, brown rice, white rice, cooked egg, mexican cheese, fruit yogurt

Spreads, Sauces and Herbs

hummus, mayonnaise, butter, peanut butter, soy sauce, thyme, basil, rosemary, pepper, coriander, dill, parsley, spices, chili sauce

Sweets, Desserts and Snacks

popcorn, chips, nachos, a granola bar, saltine crackers, cheesecake, jello, ice cream, doughnuts, chocolate, puddings, frozen yogurt, a snickers bar, croissants, danish pastry, english muffins, blueberry muffins, pie, pop tarts, coffeecake, crackers, potato chips, rice cakes, tortilla chips, fudge, puddings, syrups, dark chocolate, sundae, pretzels, pop tarts

Breakfast Cereal

granola, cheerios, oatmeal, kelloggs cereals, general mills cereals

Miscellaneous

spirulina, honey, sugar, brown sugar, tofu, olive oil, garlic, tempeh, oats, salad dressing, tomato soup, mushroom soup, chicken soup, vegetable soup, infant formula, cooking oil, shortening, fish oil, soybean oil, soy protein, gravy, raisins, currants, balsam pear, succotash, macaroni, egg noodles, japanese noodles, macaroni and cheese, burrito