Welcome to the nutritional iron content in 14 different types of oatmeal, ranging from 19.62 to 2.98 mg per 100g. The basic amount from the general description of oatmeal is Cereals, QUAKER, QUAKER MultiGrain Oatmeal, dry which in 100g contains 2.98 mg of iron.

As a source of iron, this corresponds to 21 % of the Recommended Daily Allowance or RDA. For this serving in your diet, the amount of Calories is 333 kcal (17% RDA), the amount of Protein is 11.3 g (20% RDA), the amount of Fat is 2.58 g (4% RDA) and the amount of Carbohydrate is 73.44 g (56% RDA).

The iron amounts and nutrition facts for 100g is shown in the bar chart below as percentages of the recommended daily allowance.

iron and nutrition facts in oatmeal per 100g

For the food Cereals, QUAKER, QUAKER MultiGrain Oatmeal, dry the typical serving size is .5 cup (1 NLEA serving) (or 40 g) which contains 1.19 mg of Iron. The precentage of the recommended daily value for this serving is 9 %. In terms of the gram weight and total content for this serving the Calories content is 133.2 kcal, the Protein content is 4.52 g, the Fat content is 1.03 g and the Carbohydrate content is 29.38 g. iron and nutritional content in oatmeal

The amount of protein, fat and carbs from this food is measured as a gram weight value although it is also useful to give the calories from these macronutrients. For this serving in your diet here are the macronutrient calories. From protein the number of calories is 18.1 (kcal).The number of calories from Fat is 9.3 (kcal).The total calories from carbohydrate is 117.5 (kcal).

This list of 14 types of oatmeal, is brought to you by www.dietandfitnesstoday.com and ranges from Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar through to Cereals, QUAKER, QUAKER MultiGrain Oatmeal, dry where all food items are ranked by the content or amount per 100g. The nutritional iron content can be scaled by the amount in grams, oz or typical serving sizes. Simply click on a food item or beverage from the list at the bottom of the page to give a full dietary nutritional breakdown to answer the question how much iron in oatmeal.

Iron Levels

The list below gives the total iron content in the 14 items from the general description 'oatmeal' each of which show the iron amount as well as Calories, Protein, Fat and Carbohydrate. The top 14 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.

oatmeal iron per 100g

The Fat Diminisher

Average Content for oatmeal

The average (or more correctly the arithmetic mean) amount of iron contained in 100g of oatmeal, based on the list below of 14 different items under the general description of oatmeal, is 9.46 mg of iron. This average value corresponds to 67.57 % of the recommended dietary allowance (or RDA) in your diet. The averages for the different nutrients are as follows; the average amount of Calories is 368.07 kcal, the average amount of Protein is 9.77 g, the average amount of Fat is 5.44 g and the average amount of Carbohydrate is 74.49 g.

Median Amount

The median value of Iron is found in Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry which in 100g contains 9.1 mg of Iron. This corresponds to 65 % of the recommended daily allowance. For this serving the amount of Calories is 360 kcal, the amount of Protein is 9.11 g, the amount of Fat is 4 g and the amount of Carbohydrate is 75.68 g.

Highest iron Content per 100g

Using the list below for the 14 different oatmeal nutrition entries in our database, the highest amount of iron is found in Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar which contains 19.62 mg of iron per 100g. The associated percentage of RDA is 140 %. For this 100g serving the Calories content is 369 kcal, the Protein content is 10.4 g, the Fat content is 5.31 g, the Carbohydrate content is 74.12 g.

The lowest amount of iron is in Cereals, QUAKER, QUAKER MultiGrain Oatmeal, dry which in 100g contains 2.98 mg of iron. This gives as percentage of the recommended daily allowance 21 % of the RDA. For this 100g serving the amount of Calories is 333 kcal, the amount of Protein is 11.3 g, the amount of Fat is 2.58 g, the amount of Carbohydrate is 73.44 g.

The difference between the highest and lowest values gives a iron range of 16.64 mg per 100g. The range for the other nutrients are as follows; 36 kcal for Calories, 0.9 g for Protein, 2.73 g for Fat, 0.68 g for Carbohydrate.

Highest Amount of iron per Serving

Please remember that the above gives an accurate value in 100g for high iron foods in your diet. For example 100g of Cereals, QUAKER, QUAKER MultiGrain Oatmeal, dry contains 2.98 mg of iron. However, there are other factors to consider when you are assessing your nutritional requirements. 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, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar which contains 5.69 mg in 1 packet (or 29 g). The precentage of the recommended daily value for this serving is 41 %. For this serving the Calories content is 107.01 kcal, the Protein content is 3.02 g, the Fat content is 1.54 g and the Carbohydrate content is 21.49 g.

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 iron rich foods.


Oatmeal List, iron Content per 100g

1. Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar - Iron
  Iron (%RDA)Calories (%RDA)Carbohydrate (%RDA)Fat (%RDA)Protein (%RDA)
  For a 100g serving :
  19.62 mg (140%)369 kcal (18%)74.12 g (57%)5.31 g (8%)10.4 g (19%)
  Typical Serving size of 1 packet (or 29g):
   5.69 mg (41%) 107.01 kcal (5%) 21.49 g (17%) 1.54 g (2%) 3.02 g (5%)
2. Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar - Iron
  Iron Calories Carbohydrate Fat Protein
  For a 100g serving :
  12.13 mg (87%)376 kcal (19%)71.57 g (55%)7.46 g (11%)10.16 g (18%)
  Typical Serving size of 1 packet (or 33g):
   4 mg (29%) 124.08 kcal (6%) 23.62 g (18%) 2.46 g (4%) 3.35 g (6%)
3. Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar - Iron
  Iron Calories Carbohydrate Fat Protein
  For a 100g serving :
  12 mg (86%)359 kcal (18%)69.69 g (54%)6.14 g (9%)11.3 g (20%)
  Typical Serving size of 1 packet (or 34g):
   4.08 mg (29%) 122.06 kcal (6%) 23.69 g (18%) 2.09 g (3%) 3.84 g (7%)
4. Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry - Iron
  Iron Calories Carbohydrate Fat Protein
  For a 100g serving :
  11.3 mg (81%)379 kcal (19%)75.42 g (58%)6.37 g (10%)8.3 g (15%)
  Typical Serving size of 1 packet (or 35g):
   3.96 mg (28%) 132.65 kcal (7%) 26.4 g (20%) 2.23 g (3%) 2.91 g (5%)
5. Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry - Iron
  Iron Calories Carbohydrate Fat Protein
  For a 100g serving :
  11 mg (79%)365 kcal (18%)75.96 g (58%)4.78 g (7%)8.93 g (16%)
  Typical Serving size of 1 packet (or 35g):
   3.85 mg (28%) 127.75 kcal (6%) 26.59 g (20%) 1.67 g (3%) 3.13 g (6%)
6. Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry - Iron
  Iron Calories Carbohydrate Fat Protein
  For a 100g serving :
  10.7 mg (76%)371 kcal (19%)72.41 g (56%)6.98 g (11%)8.82 g (16%)
  Typical Serving size of 1 packet (or 37g):
   3.96 mg (28%) 137.27 kcal (7%) 26.79 g (21%) 2.58 g (4%) 3.26 g (6%)
7. Cereals, QUAKER, Instant Oatmeal, Banana Bread, dry - Iron
  Iron Calories Carbohydrate Fat Protein
  For a 100g serving :
  9.95 mg (71%)368 kcal (18%)75.86 g (58%)4.75 g (7%)8.85 g (16%)
  Typical Serving size of 1 packet (or 41g):
   4.08 mg (29%) 150.88 kcal (8%) 31.1 g (24%) 1.95 g (3%) 3.63 g (6%)
8. Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry - Iron
  Iron Calories Carbohydrate Fat Protein
  For a 100g serving :
  9.1 mg (65%)360 kcal (18%)75.68 g (58%)4 g (6%)9.11 g (16%)
  Typical Serving size of 1 packet (1 NLEA serving) (or 43g):
   3.91 mg (28%) 154.8 kcal (8%) 32.54 g (25%) 1.72 g (3%) 3.92 g (7%)
9. Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry - Iron
  Iron Calories Carbohydrate Fat Protein
  For a 100g serving :
  8.96 mg (64%)365 kcal (18%)73.28 g (56%)5.36 g (8%)9.92 g (18%)
  Typical Serving size of 1 packet (or 43g):
   3.85 mg (28%) 156.95 kcal (8%) 31.51 g (24%) 2.3 g (4%) 4.27 g (8%)
10. Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry - Iron
  Iron Calories Carbohydrate Fat Protein
  For a 100g serving :
  8.31 mg (59%)369 kcal (18%)74.52 g (57%)5.1 g (8%)10.39 g (19%)
  Typical Serving size of 1 packet (1 NLEA serving) (or 43g):
   3.57 mg (26%) 158.67 kcal (8%) 32.04 g (25%) 2.19 g (3%) 4.47 g (8%)
11. Cereals, QUAKER, Instant Oatmeal, DINOSAUR EGGS with "DINOSAUR BONES", Brown Sugar Cinnamon, dry - Iron
  Iron Calories Carbohydrate Fat Protein
  For a 100g serving :
  7.92 mg (57%)389 kcal (19%)75.85 g (58%)7.47 g (11%)7.67 g (14%)
  Typical Serving size of 1 packet (or 50g):
   3.96 mg (28%) 194.5 kcal (10%) 37.93 g (29%) 3.74 g (6%) 3.84 g (7%)
12. Cereals, KASHI HEART TO HEART, Instant Oatmeal, Apple Cinnamon, dry - Iron
  Iron Calories Carbohydrate Fat Protein
  For a 100g serving :
  4.2 mg (30%)374 kcal (19%)78 g (60%)4.9 g (8%)10.7 g (19%)
  Typical Serving size of 1 packet (1 NLEA serving) (or 43g):
   1.81 mg (13%) 160.82 kcal (8%) 33.54 g (26%) 2.11 g (3%) 4.6 g (8%)
13. Cereals, KASHI HEART TO HEART, Instant Oatmeal, golden brown maple, dry - Iron
  Iron Calories Carbohydrate Fat Protein
  For a 100g serving :
  4.2 mg (30%)376 kcal (19%)77 g (59%)5 g (8%)10.9 g (19%)
  Typical Serving size of 1 packet (1 NLEA serving) (or 43g):
   1.81 mg (13%) 161.68 kcal (8%) 33.11 g (25%) 2.15 g (3%) 4.69 g (8%)






iron and Nutrition Facts - Top 200 Foods

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

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

Seafood

salmon, cod, sardines, shrimp, tuna, fish, tuna salad, halibut, sea bass, scallops

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

Nuts and Seeds

chia seeds, sunflower seeds, pecans, pumpkin seeds, hazelnuts, nuts, almonds, sesame seeds, walnuts, cashews, peanuts

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

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

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

Spreads, Sauces and Herbs

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

Sweets, Desserts and Snacks

popcorn, chips, nachos, a granola bar, saltine crackers, cheesecake, jello, ice cream, doughnuts, chocolate

Breakfast Cereal

granola, cheerios

Miscellaneous

spirulina, honey, sugar, brown sugar, tofu, olive oil, garlic, tempeh, oats