Which Grain Is the Highest in Iron? A Nutritional Guide

November 14, 2025 •

3 min read

According to the Dietary Guidelines of America, some fortified breakfast cereals can contain over 16 mg of iron per serving, often making them the most concentrated source when comparing which grain is the highest in iron. This highlights the important distinction between natural and fortified grain products when assessing mineral content. This nutritional guide explores both categories to provide a comprehensive answer, examining the iron content of various grains and offering practical advice on absorption.

Quick Summary

This nutritional guide compares natural grains and fortified cereals to determine which contains the most iron. It details the iron content of top contenders like amaranth, quinoa, and oats, and provides essential tips to enhance the absorption of non-heme iron found in these plant-based sources.

Key Points

Amaranth is the top natural grain for iron: It offers approximately 5.2 mg of iron per cooked cup, making it a stellar source for boosting iron intake naturally.
Fortified cereals contain the most iron per serving: Processed cereals with added iron, like Total or Quaker Quick Oats, typically have the highest iron concentration in the grain category.
Vitamin C enhances non-heme iron absorption: Pairing grains with vitamin C-rich foods like citrus fruits or bell peppers can significantly increase your body's ability to absorb the iron.
Phytates, calcium, and tannins inhibit absorption: To maximize iron uptake, avoid eating grains simultaneously with calcium-rich foods or drinking tea and coffee.
Preparation methods matter: Soaking or sprouting grains can reduce phytates, which are compounds that can interfere with iron absorption.
Cooking in cast iron boosts iron content: Using cast iron cookware for preparing grains can naturally increase the iron levels in your meal.

Fortified Cereals: The Iron Leader

When looking purely at milligrams of iron per serving, fortified breakfast cereals often top the list. These products have iron added during processing, significantly boosting their nutritional profile to help prevent common deficiencies. Specific brands like Total Whole Grain Cereal and Quaker Quick Oats can offer a substantial portion of the daily recommended intake in a single serving. However, the iron content can vary widely between brands and products, so it is essential to check the nutritional label.

The Natural Champion: Amaranth

For those seeking a naturally iron-rich grain, amaranth is an outstanding choice. This ancient gluten-free pseudocereal is a nutritional powerhouse, boasting approximately 5.2 mg of iron per cooked cup. Amaranth is also rich in protein, fiber, manganese, and magnesium, making it an excellent addition to a balanced diet. It can be cooked like porridge, used in baked goods, or popped like popcorn.

Other Notable Grains Rich in Iron

While amaranth takes the top spot among unfortified options, several other grains and pseudocereals are valuable sources of non-heme iron:

Quinoa: A complete protein, quinoa provides around 2.8 mg of iron per cooked cup. It is also gluten-free and packed with essential nutrients like folate and magnesium.
Oats: A versatile grain, oats offer about 2.1 mg of iron per cooked cup. They are also high in soluble fiber, which is beneficial for heart health.
Spelt: This ancient wheat grain contains approximately 3.24 mg of iron per cup. Spelt is also known for its high fiber and mineral content.
Hulled Barley: One cup of cooked hulled barley provides an impressive 7 mg of iron, though this value is significantly reduced in pearled barley.

Comparison: Iron Content in Grains

To provide a clear perspective, the following table compares the iron content of some of the most prominent grains and pseudocereals, based on a cooked cup serving.


Grain/Pseudocereal	Iron Content (per cooked cup)	Notes
Amaranth	~5.2 mg	Excellent natural source, gluten-free.
Hulled Barley	~7 mg	Higher iron but contains gluten.
Spelt	~3.24 mg	Ancient wheat, contains gluten.
Quinoa	~2.8 mg	Complete protein, gluten-free.
Oats	~2.1 mg	Good source, high in fiber.

Maximizing Non-Heme Iron Absorption

Since the iron in grains is non-heme iron, it is not as readily absorbed by the body as the heme iron found in meat. However, specific strategies can significantly boost absorption:

Pair with Vitamin C: Consuming grains alongside foods rich in Vitamin C, like citrus fruits, bell peppers, or strawberries, can increase absorption by several times.
Cook in Cast Iron: Using a cast iron skillet or pot can increase the iron content of your meals.
Soak or Sprout: Grains contain phytates, which can inhibit iron absorption. Soaking or sprouting your grains can reduce phytate levels, making the iron more bioavailable.

What to Avoid with Iron-Rich Meals

Calcium-Rich Foods: Calcium can interfere with non-heme iron absorption. It is best to avoid consuming calcium supplements or dairy products simultaneously with your iron-rich meals.
Tannins and Polyphenols: Compounds found in tea and coffee, such as tannins, can also inhibit iron absorption. Space out your coffee or tea consumption from meals containing iron-rich grains.

Sample Meal Ideas for Boosting Iron Intake

Amaranth Porridge: Cook amaranth with some orange zest and serve with fresh berries for a powerful iron-and-vitamin-C-packed breakfast.
Quinoa Salad: Combine cooked quinoa with chopped bell peppers, parsley, and a lemon-based vinaigrette.
Oatmeal with Toppings: Enhance your morning oatmeal with pumpkin seeds and a sprinkle of cinnamon for added iron.
Barley and Vegetable Soup: Use hulled barley in a vegetable-rich soup, adding tomatoes for extra vitamin C.

Conclusion: Choosing the Right Grain for You

While fortified breakfast cereals offer the highest per-serving iron content, amaranth stands out as the most iron-dense natural grain. Other whole grains like quinoa, oats, spelt, and barley also provide significant iron and numerous other health benefits. However, remember that iron absorption is influenced by other dietary factors. By pairing grains with vitamin C sources and implementing proper preparation methods, you can maximize your iron intake. The key is to choose the grain that best fits your dietary needs and to be mindful of how you prepare and consume it to get the most nutritional value.

For additional information, you can consult the Office of Dietary Supplements at the National Institutes of Health.

Frequently Asked Questions

While brands change formulations, cereals like Quaker Quick Oats and Total Cereal are often cited for their high iron fortification, with some varieties offering over 16 mg per serving.

Amaranth is a superior source of iron, containing about 5.2 mg per cooked cup compared to quinoa's 2.8 mg per cooked cup. However, both are excellent, nutrient-dense additions to a diet.

To increase iron absorption from oatmeal, pair it with vitamin C-rich fruits like strawberries or oranges. You can also cook it in a cast iron pot or add nuts and seeds like pumpkin seeds for additional iron.

Grains can be a vital component of a vegetarian diet, but relying solely on them may not be enough due to non-heme iron's lower bioavailability. Pairing grains with other iron-rich plant-based foods like legumes, nuts, and seeds, along with plenty of vitamin C, is crucial.

Phytates can inhibit iron absorption, but the effect is generally manageable for most people with a balanced diet. Soaking or sprouting grains can significantly reduce phytate levels and enhance mineral absorption.

It is best to separate your tea or coffee consumption from your iron-rich meals. Tannins in these beverages can drastically reduce iron absorption. Wait at least an hour or two after eating your grains before having your caffeine.

Yes, hulled barley contains significantly more iron (around 7 mg per cooked cup) than pearled barley (around 2 mg per cooked cup). The refining process that produces pearled barley removes the fibrous bran layer, where much of the iron resides.