Senior Nutrition -Iron Part 3 - Best Nutritional Sources for Synthetic Non-heme Iron

By Anna Hazard

View the Rest of the Series

Part 1 - Best Sources for Heme Iron
Part 2 - Best Sources for Natural Non-heme Iron

Introduction

For those vegans & vegetarians eschewing meat products or those who are merely seeking a wider selection when it comes to balancing their Heme & Non-heme Iron, another source of Non-heme (plant based iron that does not come from animal byproducts) can be found in synthetically fortified foods.
 
Fortified or enriched foods have vitamins, minerals, and other nutrients added during their manufacturing or packaging process. In the case of fortified foods, their additional micronutrients were never originally found within the food while enriched foods replace micronutrients were originally lost during their processing.

Daily Recommended Dosages

• Age 18-50 Male : 8mg per day 
• Age 18-50 Male Vegan/Vegetarian : 14.4mg per
• Age 18-50 Female :18mg per day
• Age 18-50 Female :32.4mg per day
• Age 51+ Male/Female : 8mg per day
• Age 51+ Male/Female Vegetarians/Vegan : 14.4mg
  

Best Synthetic Sources (Fortified & Enriched Foods)

Fortified Cold Cereals

• 3.5 oz serving
• Average 18mg of Non-heme Iron per serving
  
• Average Daily Recommended Value - 225%
  

Ralston Enriched Bran Flakes

• 3.5 oz serving (1 Bowl)
• 67 mg of Non-heme Iron per serving
  
• Daily Recommended Value - 837%

General Mills Multi-Grain Cheerios

• 3.5 oz serving (1 Bowl)
• 62 mg of Non-heme Iron per serving
  
• Daily Recommended Value - 775%

Kellogg's All Bran Complete Wheat Flakes

• 3.5 oz serving (1 Bowl)
  
• 62 mg of Non-heme Iron per serving
• Daily Recommended Value - 775%
  

Kellogg's Product 19

• 3.5 oz serving (1 Bowl)
• 60 mg of Non-heme Iron per serving
  
• Daily Recommended Value - 750%
  

General Mills Whole Grain Total

• 3.5 oz serving (1 Bowl)
  
• 60 mg of Non-heme Iron per serving
  
• Daily Recommended Value - 750%
  

Post Grape Nuts

• 3.5 oz serving (1 Bowl)
• 38 mg of Non-heme Iron per serving
• Daily Recommended Value - 475%

Kellogg's Smart Start Antioxident

• 3.5 oz serving (1 Bowl)
• 36 mg of Non-heme Iron per serving
  
• Daily Recommended Value - 450%
  

Malt-o-meal Crispy Rice

• 3.5 oz serving (1 Bowl)
• 35 mg of Non-heme Iron per serving
• Daily Recommended Value - 438%

Post Honey Bunches of Oats

• 3.5 oz serving (1 Bowl)
  
• 34 mg of Non-heme Iron per serving
  
• Daily Recommended Value - 425%
  

Kellogg's Rice Crispies

• 3.5 oz serving (1 Bowl)
  
• 34 mg of Non-heme Iron per serving
• Daily Recommended Value - 425%
  

Fortified Hot Cereals

• 3.5 oz serving
• Average 10 - 13 mg of Non-heme Iron per serving
• Average Daily Recommended Value - 125 - 163%

Malt-o-meal Original Hot Wheat Cereal

• 3.5 oz serving (1 Bowl)
• 56 mg of Non-heme Iron per serving
  
• Daily Recommended Value - 700%
  

Quaker Quick Oats with Iron

• 3.5 oz serving (1 Bowl)
• 50 mg of Non-heme Iron per serving
  
• Daily Recommended Value - 625%
  

Malt-o-meal Chocolate Hot Wheat Cereal

• 3.5 oz serving (1 Bowl)
  
• 40 mg of Non-heme Iron per serving
  
• Daily Recommended Value - 500%
  

Quaker Corn Grits

• 3.5 oz serving (1 Bowl)
• 39 mg of Non-heme Iron per serving
  
• Daily Recommended Value - 488%
  

Cream of Wheat Original Enriched Farina

• 3.5 oz serving (1 Bowl)
  
• 34 mg of Non-heme Iron per serving
• Daily Recommended Value - 425%
  

Cooked Whole Grains

• 1 cup - 1 bowl serving
• Average 5 - 8 mg of Non-heme Iron per serving
• Average Daily Recommended Value - 62.5 - 100%
  

Bran

• 1 cup serving
  
• 11 mg of Non-heme Iron per serving
  
• Daily Recommended Value - 138%
  

Millet

• 3.5 oz serving
• 8 mg of Non-heme Iron per serving
  
• Daily Recommended Value - 100%
  

Oats

• 1 packet serving
  
• 6.3 mg of Non-heme Iron per serving
• Daily Recommended Value - 78.9%
  

Quinoa

• 1 cup serving
  
• 4.6 mg of Non-heme Iron per serving
• Daily Recommended Value - 57.5%
  

Sorghum

• 3.5 oz serving
  
• 4.2 mg of Non-heme Iron per serving
  
• Daily Recommended Value - 52.5%
  

Pop Tarts

• 3.5 oz serving
• Average 5 - 9 mg of Non-heme Iron per serving (varies by flavor)
• Daily Recommended Value - 62.5 - 113%
  

Kellogg's Pop-Tarts Mini Crisps Frosted Strawberry 

• 3.5 oz serving (1 pouch = 0.5 oz)
  
• 9.4 mg of Non-heme Iron per serving
• Daily Recommended Value - 118%

Kellogg's Pop-Tarts Mini Crisps Frosted Blueberry

• 3.5 oz serving (1 pouch = 0.5 oz)
  
• 9.4 mg of Non-heme Iron per serving
• Daily Recommended Value - 118%

Kellogg's Pop-Tarts Frosted Cookies & Creme

• 3.5 oz serving (1 packet/2 Pop Tarts)
  
• 8.4 mg of Non-heme Iron per serving
• Daily Recommended Value - 105%

Frozen Waffles

• 3.5 oz serving
  
• Average 5 - 8 mg of Non-heme Iron per serving (varies by brand & flavor)
• Daily Recommended Value - 62.5-100%
  

Kellogg's Eggo Thick & Fluffy Waffles

• 3.5 oz serving (2 waffles)
  
• 8.2 mg of Non-heme Iron per serving
• Daily Recommended Value - 103%

Kellogg's Eggo French Toast Waffles

• 3.5 oz serving (2 waffles)
  
• 8.2 mg of Non-heme Iron per serving
• Daily Recommended Value - 103%

Plain Toasted Waffles

• 3.5 oz serving (2 waffles)
• 6.9 mg of Non-heme Iron per serving
• Daily Recommended Value - 86%

Kellogg's Eggo Cinnamon Toast Waffles

• 3.5 oz serving
  
• 6.8 mg of Non-heme Iron per serving
• Daily Recommended Value - 85%
  

Kellogg's Eggo Homestyle Waffles

• 3.5 oz serving
  
• 6.6 mg of Non-heme Iron per serving
• Daily Recommended Value - 82.5%
  

Pancakes

• 3.5 oz serving (2 - 3 medium sized pancakes)
  
• Average 5 - 8 mg of Non-heme Iron per serving (varies by brand & flavor)
• Daily Recommended Value - 62.5-100%

Whole Wheat Dry Mix Pancakes

• 3.5 oz serving (2 - 3 pancakes)
  
• Average 7.8 mg of Non-heme Iron per serving
• Daily Recommended Value - 97.5%

Frozen Plain Buttermilk Pancakes

• 3.5 oz serving (2 - 3 pancakes)
  
• Average 5.7 mg of Non-heme Iron per serving
• Daily Recommended Value - 71%

Crackers

• 3.5 oz serving
• Average 5 - 7 mg of Non-heme Iron per serving (varies by brand & flavor)
• Daily Recommended Value - 62.5-87.5%

Saltines (Fat Free, Low Sodium)

• 3.5 oz serving
• Average 7.7 mg of Non-heme Iron per serving (varies by brand)
  
• Daily Recommended Value - 96%
  

Rye Wafer Crackers

• 3.5 oz serving
• Average 5.9 mg of Non-heme Iron per serving (varies by brand)
  
• Daily Recommended Value - 74%
  

Bagel (Enriched Plain)

• 3.5 oz serving
• Average 6 mg of Non-heme Iron per serving (varies by brand)
• Daily Recommended Value - 75%
  

Noodles

• 3.5 oz serving (1 bowl)
• Average 3-4 mg of Non-heme Iron per serving (varies by type & brand)
• Daily Recommended Value - 37.5 - 50%

Chow Mein

• 3.5 oz serving
• Average 4.7 mg of Non-heme Iron per serving (varies by brand)
• Daily Recommended Value - 59%

Macaroni

• 3.5 oz serving
• Average 4.3 mg of Non-heme Iron per serving (varies by brand)
  
• Daily Recommended Value - 53.8%
  

Egg Noodles

• 3.5 oz serving
• Average 4.2 mg of Non-heme Iron per serving (varies by brand)
  
• Daily Recommended Value - 52.5%
  

Spaghetti

• 3.5 oz serving
  
• Average 4.15 mg of Non-heme Iron per serving (varies by brand)
  
• Daily Recommended Value - 51.9%
  

Rice

• 3.5 oz serving (1 bowl)
• Average 4 mg of Non-heme Iron per serving (varies by type)
• Daily Recommended Value - 50%

White Medium Grain

• 3.5 oz serving
• 4.4 mg of Non-heme Iron per serving
  
• Daily Recommended Value - 55%
  

White Long Grain

• 3.5 oz serving
  
• 4.3 mg of Non-heme Iron per serving
• Daily Recommended Value - 53.8%
  

White Short Grain

• 3.5 oz serving
  
• 4.2 mg of Non-heme Iron per serving
• Daily Recommended Value - 52.5%