Finding cereals with iron that your kids will actually enjoy eating can be a challenge. Breakfast cereals often get a bad rap for being unhealthy, but many are iron-fortified, making the right choice a quick, tasty, and nutrient-packed breakfast option.
Iron helps keep kids energized, supports their brain as they learn and grow, and keeps their immune system strong. Making sure they get enough is an important part of their overall health and development.
In this post, we’ll explore why iron is important, what to look for in an iron-rich cereal, and a list of the best kid-friendly options available.
Why Iron Matters for Kids
Iron plays a vital role in childhood development. It helps carry oxygen throughout the body, supports brain development, and plays a role in maintaining a strong immune system.
Kids who don’t get enough iron may experience fatigue, weakness, pale skin, irritability, and difficulty concentrating. If left untreated, iron deficiency can lead to anemia, which can become a more serious health condition to manage.
The amount of iron kids need varies by age:
- Infants (7-12 months): 11 milligrams of iron per day.
- Toddlers (1-3 years): 7 milligrams of iron per day.
- Children (4-8 years): 10 milligrams of iron per day.
- Older children and teens (9-13 years): 8 milligrams of iron per day.
- Teen boys (14-18 years): 11 milligrams of iron per day.
- Teen girls (14-18 years): 15 milligrams of iron per day.
What to Look for in an Iron Fortified Cereal
With so many options, it can be hard to know what to choose.
Here are some key factors to keep in mind when picking a cereal that delivers iron without unnecessary extras:
Iron Content: Look for cereals that provide at least 10-18 mg of iron per serving. Many fortified cereals cover 50-100% of a child’s daily iron needs in just one bowl.
Low Added Sugar: Most kids’ cereals contain 12-15 grams of added sugar per serving, so aim for one with less. The less added sugar, the better—just make sure it’s still something your child will enjoy!
If your child prefers sweeter options, consider mixing a lower-sugar cereal with a slightly sweeter one or using the cereal in a homemade trail mix to balance flavors.
Fiber: Nearly 90% of kids don’t get enough fiber, which is essential for digestion and gut health. Look for cereals that contain at least 3-6 grams of fiber per serving.
Protein: Some cereals contain added protein, which can help keep kids full longer and provide additional nutrients. See here for my protein guide for picky eaters.
Tips for Boosting Iron Intake
Cereal as a Snack Mix or Granola. If your child isn’t a fan of these iron fortified cereals (or thinks they aren’t sweet enough), try mixing them with dried fruit and nuts for a snack, or serve them on top of yogurt for a healthier, crunchy alternative to granola.
Pair with Vitamin C: Vitamin C increases iron absorption by up to 30%, so serve iron-rich cereals with foods like strawberries, oranges, kiwi, tomatoes, or bell peppers.
Try Other Iron-Rich Foods: If cereal isn’t a hit, incorporate other iron-rich foods into their diet, such as lean meats, eggs, beans, lentils, fortified breads, tofu, and leafy greens.
Best Kid-Friendly Cereals With Iron
Cheerios – 12.6mg iron
They’re a classic for a reason! Cheerios are low in added sugar (1g per serving) and provide 4g of fiber. Try to opt for the classic cheerios rather than honey-nut flavor, or mix the two together!
Brown Sugar Oatmeal Squares – 16.5mg iron
These squares contain 9g of added sugar, which is higher than most cereals on this list, but lower than the average sugary breakfast cereal! They are also higher in fiber (6g) and protein (6g), making them a more balanced choice for breakfast.
Grape Nuts – 16.2mg iron
Grape Nuts have no added sugars, 7g of fiber, and 6g of protein. Their crunchy texture makes them ideal for adding to homemade granola or mixing into healthy desserts.
Rice Krispies – 11.2mg iron
Rice Krispies are lower in added sugar (4g) compared to other cereals. Their light texture also makes them a versatile ingredient for healthy snacks and treats.
Multigrain Cheerios – 18mg iron
Multigrain Cheerios have 3g of fiber and pack 100% of your kid’s daily needs for B vitamins and zinc.
Frosted Mini Wheats – 18mg iron
Although higher in added sugar (12g), Frosted Mini Wheats contain 6g of fiber, making them a more filling option compared to other sugary cereals.
Honey Bunches of Oats – 16.2mg iron
With 8g of added sugar, Honey Bunches of Oats have less sugar than many sweetened cereals and provide a solid source of iron and fiber. They also serve as a great way to offer a variety of textures to younger eaters.
Rice Chex – 14.4mg iron
Rice Chex are lower in added sugar (3g) and have a simple, neutral flavor, making them ideal for use in homemade trail mixes or as a base for snacks.
Great Grains Banana Nut Crunch – 16.5mg iron
This cereal contains 9g of added sugar but also offers 6g of protein and 5g of fiber, making it a good option for balancing taste and nutrition.
Special K Protein Touch of Cinnamon – 18mg iron
Special K Protein provides 10g of protein, a significant amount compared to most cereals, and contains 9g of added sugar, making it a solid choice for a more protein-rich breakfast.
Ensuring your child gets enough iron doesn’t have to be difficult. Fortified cereals offer a convenient way to meet daily needs, especially when paired with vitamin C-rich foods.
Check nutrition labels, choose cereals with lower sugar and higher fiber, and get creative with how you serve them.
Every child is different, so finding what works best for your family is key.
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