Ella Stewart Care
  • Home
  • About Us
    • Our Team
    • Ella's Story
    • Our Caregivers
  • Get Started
  • Care
    • In-Home Care
    • Live-in Care
    • Management
  • Info
    • Service Area
    • Blogs
  • Employees
    • Employee Portal
    • Apply
  • Home
  • About Us
    • Our Team
    • Ella's Story
    • Our Caregivers
  • Get Started
  • Care
    • In-Home Care
    • Live-in Care
    • Management
  • Info
    • Service Area
    • Blogs
  • Employees
    • Employee Portal
    • Apply

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

6/9/2016

1 Comment

 
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

Enriched Foods Picture
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.
Picture
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 Cereal Picture
Ralston Enriched Bran Flakes
  • 3.5 oz serving (1 Bowl)
  • 67 mg of Non-heme Iron per serving
  • Daily Recommended Value - 837%
Multi Grain Cheerios Cereal Picture
General Mills Multi-Grain Cheerios
  • 3.5 oz serving (1 Bowl)
  • 62 mg of Non-heme Iron per serving
  • Daily Recommended Value - 775%
All Bran Complete Wheat Flakes Cereal Picture
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%
Product 19 Cereal Picture
Kellogg's Product 19
  • 3.5 oz serving (1 Bowl)
  • 60 mg of Non-heme Iron per serving
  • Daily Recommended Value - 750%
Whole Grain Total Cereal Picture
General Mills Whole Grain Total
  • 3.5 oz serving (1 Bowl)
  • 60 mg of Non-heme Iron per serving
  • Daily Recommended Value - 750%
Grape Nuts Cereal Picture
Post Grape Nuts
  • 3.5 oz serving (1 Bowl)
  • 38 mg of Non-heme Iron per serving
  • Daily Recommended Value - 475%
Smart Start Cereal Picture
Kellogg's Smart Start Antioxident
  • 3.5 oz serving (1 Bowl)
  • 36 mg of Non-heme Iron per serving
  • Daily Recommended Value - 450%
Crispy Rice Cereal Picture
Malt-o-meal Crispy Rice
  • 3.5 oz serving (1 Bowl)
  • 35 mg of Non-heme Iron per serving
  • Daily Recommended Value - 438%
Honey Bunches of Oats Cereal Picture
Post Honey Bunches of Oats
  • 3.5 oz serving (1 Bowl)
  • 34 mg of Non-heme Iron per serving
  • Daily Recommended Value - 425%
Rice Crispies Cereal Picture
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 Picture
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 Picture
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 Picture
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%
Picture
Quaker Corn Grits
  • 3.5 oz serving (1 Bowl)
  • 39 mg of Non-heme Iron per serving
  • Daily Recommended Value - 488%
Cream of Wheat Picture
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 Picture
Bran
  • 1 cup serving
  • 11 mg of Non-heme Iron per serving
  • Daily Recommended Value - 138%
Millet  Pearls Picture
Millet
  • 3.5 oz serving
  • 8 mg of Non-heme Iron per serving
  • Daily Recommended Value - 100%
Oats Picture
Oats
  • 1 packet serving
  • 6.3 mg of Non-heme Iron per serving
  • Daily Recommended Value - 78.9%
Quinoa Picture
Quinoa
  • 1 cup serving
  • 4.6 mg of Non-heme Iron per serving
  • Daily Recommended Value - 57.5%
Sorghum Picture
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%
Pop Tarts Mini Crisps Frosted Strawberry Picture
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%
Pop Tarts Mini Crisps Frosted Blueberry Picture
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%
Pop Tarts Cookies & Creme Picture
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%
Eggo Thick & Flurry Waffles Picture
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%
Eggo French Toast Waffles Picture
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 Picture
Plain Toasted Waffles
  • 3.5 oz serving (2 waffles)
  • 6.9 mg of Non-heme Iron per serving
  • Daily Recommended Value - 86%
Eggo Cinnamon Toast Waffles Picture
Kellogg's Eggo Cinnamon Toast Waffles
  • 3.5 oz serving
  • 6.8 mg of Non-heme Iron per serving
  • Daily Recommended Value - 85%
Eggo Homestyle Waffles Picture
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 Picture
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 Buttermilk Pancakes Picture
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%
Salt Free Saltine Crackers Picture
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 Crackers Picture
Rye Wafer Crackers
  • 3.5 oz serving
  • Average 5.9 mg of Non-heme Iron per serving (varies by brand)
  • Daily Recommended Value - 74%
Plain Bagel Picture
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 Noodles Picture
Chow Mein
  • 3.5 oz serving
  • Average 4.7 mg of Non-heme Iron per serving (varies by brand)
  • Daily Recommended Value - 59%
Macaroni Noodles Picture
Macaroni
  • 3.5 oz serving
  • Average 4.3 mg of Non-heme Iron per serving (varies by brand)
  • Daily Recommended Value - 53.8%
Spinach & Egg Noodles Picture
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 Noodles Picture
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 Rice Picture
White Medium Grain
  • 3.5 oz serving
  • 4.4 mg of Non-heme Iron per serving
  • Daily Recommended Value - 55%
Long Grain White Rice Picture
White Long Grain
  • 3.5 oz serving
  • 4.3 mg of Non-heme Iron per serving
  • Daily Recommended Value - 53.8%
Picture
White Short Grain
  • 3.5 oz serving
  • 4.2 mg of Non-heme Iron per serving
  • Daily Recommended Value - 52.5%
1 Comment
Devin Krause link
11/28/2023 10:12:57 pm

This is a great post thanks for sharing it.

Reply



Leave a Reply.

    Picture

    About

    News updates, tips, and guides on senior care, senior health, stress relief and a host of other caregiving related topics from the professionals at Ella Stewart Care.

    RSS Feed

Picture
Home | Services |  Caregivers | Blog  | Contact us| Facebook