Iron rich breakfast foods
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Iron-Rich Breakfast Foods: Key Sources and Dietary Patterns
Iron is an essential nutrient, and breakfast can be an important opportunity to boost daily iron intake. Research highlights several iron-rich breakfast foods and dietary patterns that can help improve iron status, especially when combined with other nutrients that enhance absorption.
Iron-Fortified Breakfast Cereals and Breads
Iron-fortified breakfast cereals are among the most effective and widely consumed sources of iron at breakfast. Studies show that these cereals can provide a significant portion of daily iron needs, especially when consumed regularly. In fact, breakfast cereals are identified as one of the food groups with the highest average of foods containing appropriate iron levels, making them a practical choice for increasing iron intake in the diet68910. Similarly, breads fortified with iron, especially those using highly bioavailable forms like iron bis-glycine chelate (ferrochel), can further enhance iron absorption.
Animal-Based Iron Sources
Animal-based foods such as meat (including beef and liver), sardines, and eggs are also rich in iron and can be included in breakfast meals. However, studies indicate that these foods are often consumed less frequently at breakfast compared to cereals and plant-based options46. Regular inclusion of these foods, even a few times per week, can positively impact iron status.
Plant-Based Iron Sources
Legumes (such as beans and soybeans), amaranth, and certain leafy greens (like kale and spider plants) are good plant-based sources of iron. These foods are especially important for individuals following vegetarian or plant-based diets. However, the iron in plant foods (non-heme iron) is less readily absorbed by the body compared to animal sources46.
Enhancing Iron Absorption with Ascorbic Acid-Rich Foods
Consuming foods high in ascorbic acid (vitamin C), such as kiwifruit, oranges, mangoes, and limeade, alongside iron-rich breakfast foods can significantly improve iron absorption. Research shows that adding ascorbic acid-rich fruits to iron-fortified cereals or other iron-rich meals increases iron absorption and improves iron status, particularly in women with low iron stores145. This effect is especially important for those relying on plant-based iron sources.
The Role of Breakfast in Daily Iron Intake
Breakfast contributes a substantial portion of daily iron intake, with studies from the US, UK, and Ireland showing that breakfast can provide 20–32% of daily iron needs, depending on the population and dietary patterns8910. Regular breakfast consumption is associated with higher overall diet quality and better micronutrient intake, including iron8910.
Factors That Inhibit Iron Absorption
It is important to note that certain foods and beverages, such as tea and coffee (especially espresso-type coffee), can inhibit iron absorption when consumed with iron-rich meals. The presence of phytates in some plant foods can also reduce iron absorption, but using highly bioavailable iron forms like ferrochel and consuming vitamin C-rich foods can help counteract these effects35.
Conclusion
Iron-rich breakfast foods include iron-fortified cereals and breads, animal-based foods like meat and eggs, and plant-based sources such as legumes and leafy greens. Pairing these foods with ascorbic acid-rich fruits can greatly enhance iron absorption. Regular breakfast consumption, with a focus on these foods and nutrient combinations, is a practical strategy to improve iron status and overall diet quality.
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